Health & hygiene

Beneﬁts
of
Hygienic
Measures

&
Healthy
Food
Habits

स्वच्छ
खाअाे
स्वच्छ्
रहाे

Personal
Hygiene
&
Healthy
Ea;ng

Like
us:

/HygieneHealth

Contents

Hygiene

•  Hands

•  Nails

•  Feet

•  Teeth

•  Skin

•  Hair

Healthy
Food
Habits

•  Base
your
meals
on
starchy
foods

•  Eat
lots
of
fruit
and
vegetables

•  Put
Protein

in
perspec;ve

•  Cut
down
on

saturated
fat

&

sugar

•  Eat
less
salt

•  Get
ac;ve
and
be
a
healthy

weight

•  Don't
get
thirsty

•  Don’t
skip
breakfast

Hygiene
Basics

•  Before
ea;ng,
we
need
to
wash
our
hands
and
mouth

•  ANer
using
the
toilet,
make
sure
you
wash
your
hands
with
soap

•  We
should
take
a
bath
or
shower
every
day

•  We
should
wash
our
clothes
regularly

•  We
should
trim
our
nails
regularly

Go
see
a
doctor
and
start
taking
medicine
as
soon
as
you
feel
unwell

Hand
Hygiene

•  The
world
around
us
swarms
with
micro-‐organisms.
Some
bacteria
are

found
on
our
bodies.
In
countries
where
food
is
eaten
and
prepared
with

bare
hands
extra
aTen;on
has
to
be
paid
to
the
cleanliness
of
hands.

Besides,
a
permanent
layer
of
dust
or
grime
reduces
the
sensi;vity
of
the

hands.

•  Wash
hands
thoroughly
with
soap
and
water
before
and
aNer
every
meal

and
aNer
visi;ng
the
toilet.
Soaping
and
rinsing
should
cover
the
areas

between
fingers,
nails
and
back
of
the
hand.
Hands
should
be
dried
with
a

clean
towel
aNer
wash.
The
towel
at
the
wash
stand
has
to
be
washed
and

changed
everyday.

•  While
cooking,
especially
when
packing
lunches,
you
can
prevent
food

from
spoilage
and
minimise
contamina;on
by
keeping
your
hands
clean.

•  While
handling
food
avoid
scratching,
or
touching
the
ears,
nose,
mouth

or
other
body
orifices.
If
you
need
to
use
a
handkerchief
or
;ssue,
wash

your
hands
aNer
that.
Keep
your
nails
short.

•  Nail
Polish
users
should
see
that
it
does
not
chip
off
into
the
food.

Nail
Hygiene

•  For
largely
ves;gial
growths
at
the
;ps
of
your
fingers,
they
are
preTy

important.
For
reasons
of
hygiene
and
for
the
mul;
million
dollar
cosme;c

industry.

•  It
takes
five
months
for
nails
to
replace
themselves.
Grow
nails
only
if
you

can
keep
them
clean.
(Sridhar
Chillal
has
clawed
himself
into
the
Guinness

Book
of
World
records
with
nails
on
each
finger
of
his
leN
hand
measuring

about
3½
feet.
With
nails
like
that
the
hand
must
be
preTy
useless).
Short

nails
make
less
trouble.
Clip
nails
short,
along
their
shape.
Don't
cut
them

so
close
that
it
pinches
the
skin.

•  A
healthy
body
ensures
healthy
nails.
BriTle
or
discoloured
nails
show
up

deficiencies
or
disease
condi;ons.

•  Do
not
keep
your
nails
painted
con;nuously.
It
causes
the
kera;n,
of

which
nails
are
made,
to
split.
Pamper
your
hands
and
nails
once
every

three
weeks
with
a
manicure.
This
requires
soaking
your
hands
in
warm

water
for
ten
minutes,
massaging
of
hands,
thorough
cleaning
and
shaping

of
nails.
Choose
your
manicure
kit
with
care.
In
some
kits,
the
instruments

are
crudely
made
and
they
will
do
more
harm
than
good.

Feet
Hygiene

•  Give
your
feet
a
good
scrub
with
a
sponge,
pumice
stone
or
foot
scrubber

that
is
not
made
of
very
abrasive
material
when
having
a
bath.
Dry
aNer

bath
between
toes.
Keep
toenails
clipped.

•  In
many
Indian
households
it
is
mandatory
to
wash
feet
as
you
enter
the

house.
This
is
ﬁne,
but
make
sure
that
your
skin
does
not
become
dry
due

to
washing
too
oNen.

•  Those
who
use
shoes
constantly
need
to
slip
them
oﬀ
now
and
then.
This

airs
the
socks
a
bit
and
makes
them
less
smelly.
Wear
coTon
socks.
Wear

a
clean
pair
everyday.
Powder
your
feet
before
wearing
socks.
Many

people
have
sweaty
feet,
and
socks
and
shoes
can
get
quite
smelly.
If

possible
do
not
wear
the
same
pair
of
shoes
every
day.
Keep
at
least
one

more
pair
and
use
it
alterna;vely.
Go
for
a
pedicure
once
in
three
weeks.

•  Give
importance
to
wearing
comfort
in
the
choice
of
footwear.
For
those

who
go
barefoot
indoors,
door
mats
must
be
cleaned
or
changed

frequently.
Extra
foot
care
is
required
for
diabe;cs.

Teeth
Hygiene

•  Have
you
heard
of
the
sixty-‐second
baTery
operated
wonder
brush?
It
has

been
analysed
that
it
takes
only
that
long
to
give
your
teeth
a
good
brush.

You
have
to
hold
the
brush
to
your
teeth
and
say
cheese
(and
then

perhaps
S-‐A-‐U-‐C-‐E
for
the
brush
to
get
a
good
scrub
inside!).Well,
whether

it
is
a
neem
twig
or
baTery
brush,
you
cannot
give
brushing
a
miss.

•  Brush
teeth
twice
a
day
and
rinse
well
aNer
every
meal.
Brushing
before

going
to
bed
is
important.
(Especially
recommended
for
people
with
a

sweet
tooth).
For
normal
teeth
this
is
adequate.

•  While
brushing,
pay
aTen;on
to
the
fact
that
you
are
ge`ng
rid
of
the

food
par;cles
stuck
in
between
the
teeth
and
in
the
crevices
of
the
ﬂaTer

teeth
at
the
back,
the
molars
and
pre
molars.
Brush
down
on
the
upper

teeth
and
brush
up
on
the
lower
teeth.
Use
a
circular
mo;on.
Pay

aTen;on
to
the
tongue
and
the
inner
surface
of
teeth
as
well.

•  The
brush
should
have
resilient
bristles.
It
should
be
rinsed
well
and
leN
to

dry
aNer
use.
There
are
no
perfect
toothpastes
or
powders.
Use
one

without
harsh
abrasives
or
strong
an;sep;cs.

Skin
Hygiene

•  In
Hindu
culture
baths
were,
apart
from
daily
ablu;ons,
mandatory
for
various
reasons
and

occasions.
But
ritual
bathing,
or
a
dip,
is
quite
diﬀerent
from
the
daily
bath
personal
hygiene

demands.
Soap
and
water
are
essen;al
for
keeping
the
skin
clean.
A
good
bath
once
or
twice

a
day
is
recommended,
especially
in
tropical
countries
like
India.
Those
who
are
involved
in

ac;ve
sports
or
work
out
to
a
sweat
would
do
well
to
take
a
bath
aNer
the
ac;vity.

•  A
mild
soap
will
do
the
job
adequately.
Germicidal
or
an;sep;c
soaps
are
not
essen;al
for

the
daily
bath.
You
can
use
a
bath
sponge
for
scrubbing.
Back
brushes
and
heel
scrubbers
are

available.
But
do
not
use
abrasive
material.

•  All
body
parts
need
to
be
cleaned
adequately,
especially
that
mostly
remain
covered,

because
of
the
natural
secre;ons
of
these
areas,
in
unhygienic
condi;ons,
can
cause

irrita;on
and
infec;on.

•  Wash
oﬀ
well
aNer
soaping.
Drying
with
a
clean
towel
is
important.
Avoid
sharing
soaps
and

towels.
Change
into
clean
clothes
aNer
bath.

•  Around
middle
age
the
skin
tends
to
go
dry
a
bit.
A
moisturising
oil
or
cream
can
be
used.
It
is

beTer
to
use
this
at
night,
because
if
you
go
out
in
the
sun
or
commute
on
dusty
roads
when

the
skin
is
wet,
dust
s;cks
to
it
and
oils
may
also
give
you
a
tan.

Hair
Hygiene

•  It
is
your
crowning
glory.
Nuns
were
required
to
cover
it.
Orthodox
Hindu

widows
were
required
to
shave
it.
If
you
are
blessed
with
hair,
it
is
easy

enough
to
maintain
it.
Keep
it
at
a
length
and
style
at
which
you
can

maintain
it.
Wash
your
hair
at
least
once
a
week
using
soap
or
mild

shampoo.
Avoid
shampoos
with
borax
or
alkalis.
Rinse
well.
This
is
more

important
than
working
up
a
head
load
of
lather.

•  Dry
your
hair
aNer
a
wash.

•  Brush
your
hair
three
to
four
;mes
a
day
with
a
soN
bristled
brush
or
a

wide
toothed
comb.
Wash
your
brush
and
comb
every
;me
you
wash
your

hair.

•  Oil
the
scalp,
once
a
week,
preferably
an
hour
before
hair
wash.

•  There
are
no
completely
safe
or
permanent
hair
dyes
as
of
now.
Apart

from
causing
scalp
allergies,
dyes
can
also
cause
allergic
colds
and
throat

condi;ons.
Perform
a
sensi;vity
test
every
;me
you
use
hair
colour.

Healthy
Ea;ng
Basics

Ea;ng
a
healthy,
balanced
diet
is
an
important
part
of
maintaining
good
health,

and
can
help
you
feel
your
best.
It
doesn't
have
to
be
diﬃcult
either.
Just
follow

these
;ps
to
get
started.

The
key
to
a
healthy
diet
is
to
do
the
following:

Eat
the
right
amount
of
calories
for
how
ac;ve
you
are,
so
that
you
balance
the

energy
you
consume
with
the
energy
you
use.
If
you
eat
or
drink
too
much,
you’ll

put
on
weight.
If
you
eat
and
drink
too
liTle,
you’ll
lose
weight.

It
is
recommended
that
men
have
around
2,500
calories
a
day
(10,500
kilojoules).

Women
should
have
around
2,000
calories
a
day
(8,400
kilojoules).
Most
adults

are
ea;ng
more
calories
than
they
need,
and
should
eat
fewer
calories.

Eat
a
wide
range
of
foods
to
ensure
that
you’re
ge`ng
a
balanced
diet
and
that

your
body
is
receiving
all
the
nutrients
it
needs.

Base
your
meals
on
starchy
foods

Starchy
Foods

Starchy
Foods
should
make
up
around
one
third
of
the
foods

you
eat.
Starchy
foods
include
potatoes,
cereals,
pasta,
rice

and
bread.
Choose
wholegrain
varie;es
(or
eat
potatoes
with

their
skins
on)
when
you
can:
they
contain
more
ﬁbre,
and

can
help
you
feel
full.

Most
of
us
should
eat
more
starchy
foods:
try
to
include
at

least
one
starchy
food
with
each
main
meal.
Some
people

think
starchy
foods
are
faTening,
but
gram
for
gram
the

carbohydrate
they
contain
provides
fewer
than
half
the

calories
of
fat.

Eat
lots
of
fruit
and
vegetables

Fruits
&
Vegetables

It’s
recommended
that
we
eat
at
least
ﬁve
por;ons

of
diﬀerent
types
of
fruits
and
vegetables
a
day.

It’s
easier
than
it
sounds.
A
glass
of
unsweetened

100%
fruit
juice
(150ml)
can
count
as
one
por;on,

and
vegetables
cooked
into
dishes
also
count.
Why

not
chop
a
banana
over
your
breakfast
cereal,
or

swap
your
usual
mid-‐morning
snack
for
a
piece
of

fresh
fruit?

Put
Protein

in
perspec;ve

Protein

Protein
gives
us
the
energy
to
get
up
and
go—and
keep
going.

While
too
much
protein
can
be
harmful
to
people
with
kidney

disease,
the
latest
research
suggests
that
most
of
us
need
more

high-‐quality
protein
from
sources
other
than
red
meat
and
dairy,

especially
as
we
age.

•  Replace
red
meat
with
ﬁsh,
chicken,
or
plant-‐based
protein

such
as
beans,
nuts,
and
soy.

•  Replace

processed
carbohydrates
from
pastries,
cakes,
pizza,

cookies
and
chips
with
ﬁsh,
beans,
nuts,
seeds,
peas,
tofu,

chicken,
low-‐fat
dairy,
and
soy
products.

•  Snack
on
nuts
and
seeds
instead
of
chips,
replace
baked

dessert
with
yogurt,
or
swap
out
slices
of
pizza
for
a
grilled

chicken
breast
and
a
side
of
beans.

Cut
down
on

saturated
fat

&
sugar

Saturated
fat
and
sugar

We
all
need
some
fat
in
our
diet.
But
it’s
important
to
pay
aTen;on
to
the
amount
and

type
of
fat
we’re
ea;ng.
There
are
two
main
types
of
fat:
saturated
and
unsaturated.

Too
much
saturated
fat
can
increase
the
amount
of
cholesterol
in
the
blood,
which

increases
your
risk
of
developing
heart
disease.

For
a
healthier
choice,
use
just
a
small
amount
of
vegetable
oil
or
reduced-‐fat
spread

instead
of
buTer,
lard
or
ghee.
When
you're
having
meat,
choose
lean
cuts
and
cut
oﬀ

any
visible
fat.

Sugary
foods
and
drinks,
including
alcoholic
drinks,
are
oNen
high
in
energy,
and
if

eaten
too
oNen,
can
contribute
to
weight
gain.
They
can
also
cause
tooth
decay,

especially
if
eaten
between
meals.
Cut
down
on
sugary
ﬁzzy
drinks,
alcoholic
drinks,

sugary
breakfast
cereals,
cakes,
biscuits
and
pastries:
this
is
the
kind
of
sugar
we

should
be
cu`ng
down
on,
rather
than
sugars
in
things
such
as
fruit
and
milk.

Food
labels
can
help:
use
them
to
check
how
much
sugar
foods
contain.
More
than

22.5g
of
total
sugars
per
100g
means
that
the
food
is
high
in
sugar,
while
5g
of
total

sugars
or
less
per
100g
means
that
the
food
is
low
in
sugar.

Salt

Even
if
you
don’t
add
salt
to
your
food,
you
may
s;ll
be
ea;ng

too
much.
About
three-‐quarters
of
the
salt
we
eat
is
already
in

the
food
we
buy,
such
as
breakfast
cereals,
soups,
breads
and

sauces.
Ea;ng
too
much
salt
can
raise
your
blood
pressure.

People
with
high
blood
pressure
are
more
likely
to
develop
heart

disease
or
have
a
stroke.

Use
food
labels
to
help
you
cut
down.
More
than
1.5g
of
salt
per

100g
means
the
food
is
high
in
salt.
Adults
and
children
over
11

should
eat
no
more
than
6g
of
salt
a
day.
Younger
children

should
have
even
less.

Get
ac;ve
and
be
a
healthy
weight

Get
ac;ve
and
be
a
healthy
weight

Ea;ng
a
healthy,
balanced
diet
plays
an
essen;al
role
in

maintaining
a
healthy
weight,
which
is
an
important
part
of

overall
good
health.
Being
overweight
or
obese
can
lead
to

health
condi;ons
such
as
type
2
diabetes,
certain
cancers,
heart

disease
and
stroke.
Being
underweight
could
also
affect
your

health.

Physical
ac;vity
can
help
you
to
maintain
weight
loss
or
be
a

healthy
weight.
Being
ac;ve
doesn’t
have
to
mean
hours
at
the

gym:
you
can
find
ways
to
fit
more
ac;vity
into
your
daily
life.
For

example,
try
ge`ng
off
the
bus
one
stop
early
on
the
way
home

from
work,
and
walking.
Being
physically
ac;ve
may
help
reduce

the
risk
of
heart
disease,
stroke
and
type
2
diabetes.

Don't
get
thirsty

We
need
to
drink
about
1.5
to
2
litres
of
fluid
every
day
to
stop

us
ge`ng
dehydrated.
This
is
in
addi;on
to
the
fluid
we
get
from

the
food
we
eat.
All
non-‐alcoholic
drinks
count,
but
water

and
lower-‐fat
milk
are
healthier
choices.

Try
to
avoid
sugary
soN
and
fizzy
drinks
that
are
high
in
added

sugars
and
calories,
and
are
also
bad
for
teeth.
Even

unsweetened
fruit
juice
is
sugary,
so
try
to
limit
how
much
you

drink
to
no
more
than
one
glass
(about
150ml)
of
fruit
juice
each

day.

When
the
weather
is
warm,
or
when
we
get
ac;ve,
we
may
need

more
fluids.

Don’t
skip
breakfast

Don’t
skip
breakfast

Some
people
skip
breakfast
because
they
think
it
will
help
them

lose
weight.
In
fact,
research
shows
that
ea;ng
breakfast
can

help
people
control
their
weight.
A
healthy
breakfast
is
an

important
part
of
a
balanced
diet,
and
provides
some
of
the

vitamins
and
minerals
we
need
for
good
health.
A
whole-‐grain

lower-‐sugar
cereal
with
fruit
sliced
over
the
top
is
a
tasty
and

nutri;ous
breakfast.

Thank
You

Like
us:

/HygieneHealth

Health & hygiene

Recommandé

Recommandé

Contenu connexe

Tendances

Tendances (20)

Similaire à Health & hygiene

Similaire à Health & hygiene (20)

Dernier

Dernier (20)

Health & hygiene