Self-care

Total Hygiene

Conducting total hygiene involves implementing comprehensive practices across various aspects of daily life to ensure cleanliness and prevent disease. Here’s how to conduct total hygiene in different areas:

Personal Hygiene

  1. Handwashing: Regularly wash hands with soap and water, especially before eating, after using the restroom, and after coughing or sneezing.
  2. Bathing: Take regular showers or baths to keep the body clean.
  3. Oral Hygiene: Brush teeth at least twice a day and floss daily to maintain dental health.
  4. Nail Care: Keep nails trimmed and clean to prevent the accumulation of dirt and bacteria.
  5. Hair Care: Wash hair regularly to keep it clean and free of excess oils and dirt.

Environmental Hygiene

  1. Regular Cleaning: Clean and disinfect living and working spaces regularly, including floors, surfaces, and commonly touched objects.
  2. Waste Management: Properly dispose of household and workplace waste, including recycling when possible.
  3. Pest Control: Take measures to prevent and control pests like insects and rodents.
  4. Ventilation: Ensure good ventilation in indoor spaces to reduce the buildup of indoor pollutants.

Food Hygiene

  1. Safe Handling: Wash hands before handling food and ensure all utensils and surfaces are clean.
  2. Proper Storage: Store food at appropriate temperatures to prevent spoilage and contamination.
  3. Cooking: Cook food to the recommended temperatures to kill harmful bacteria.
  4. Cross-contamination: Avoid cross-contamination by using separate cutting boards and utensils for raw and cooked foods.

Water Hygiene

  1. Clean Drinking Water: Ensure access to safe and clean drinking water, either through proper filtration or using bottled water.
  2. Sanitation: Maintain clean water sources and avoid contamination by keeping pollutants away from water supplies.
  3. Regular Checks: Periodically check water quality and treat water as necessary.

Occupational Hygiene

  1. Safety Measures: Implement safety protocols and provide personal protective equipment (PPE) in the workplace.
  2. Clean Work Environment: Regularly clean and disinfect workspaces, tools, and equipment.
  3. Health Monitoring: Conduct regular health checks and provide access to healthcare services for employees.

Public Hygiene

  1. Community Programs: Participate in or support community programs focused on cleanliness and sanitation.
  2. Public Facilities: Ensure public restrooms, parks, and other facilities are clean and well-maintained.
  3. Health Education: Promote awareness and education about hygiene practices within the community.

By integrating these practices into daily routines and community efforts, total hygiene can be achieved, significantly reducing the risk of infections and promoting overall health and well-being.

Healthy Eating

Good Eating Habits

  • Add more fruits and veggies to your diet
  • Watch your sugar intake
  • Reduce salt
  • Limit bad fats
  • Add more whole grains to your diet
  • Don’t be thirsty
  • Prepare your meals
  • Pay attention to nutrition labels.
  • Base your meals on higher fibre starchy carbohydrates
  • Eat more fish, including a portion of oily fish

Pay Attention to Lables

Avoid:

GMO, or genetically modified organism, is a living plant, animal or microorganism that has been subjected to biotechnology. GMO developers use biotechnology to alter that living organism’s fundamental characteristics.

Sleep

Here are some interesting and important facts about sleep

  • Sleep Cycles:
  • Sleep occurs in cycles of about 90 minutes, consisting of various stages including light sleep, deep sleep, and REM (rapid eye movement) sleep.
  • Recommended Sleep Duration:
  • Adults typically need 7-9 hours of sleep per night for optimal health and functioning. Children and teenagers need more, while older adults might need slightly less.
  • Sleep Stages:
  • There are four stages of sleep. The first three stages are non-REM sleep (NREM), and the fourth is REM sleep. Deep sleep occurs in stages 3 and 4, which are crucial for physical restoration.
  • Health Benefits:
  • Quality sleep is vital for various aspects of health, including cognitive function, mood regulation, immune system strength, and overall physical health.
  • Memory and Learning:
  • Sleep is critical for memory consolidation. During sleep, the brain processes and stores information from the day, enhancing learning and memory.
  • Impact on Weight:
  • Poor sleep can disrupt hormones that regulate hunger, leading to increased appetite and potential weight gain.
  • Sleep Disorders:
  • Common sleep disorders include insomnia (difficulty falling or staying asleep), sleep apnea (breathing interruptions during sleep), and restless legs syndrome (unpleasant sensations in the legs with an urge to move them).
  • Circadian Rhythm:
  • The body’s internal clock, or circadian rhythm, regulates sleep-wake cycles and is influenced by external cues like light and darkness.
  • Effects of Sleep Deprivation:
  • Lack of sleep can impair cognitive performance, mood, and motor skills. Chronic sleep deprivation is associated with increased risk of serious health conditions, including heart disease, diabetes, and depression.
  • Sleep and Mood:
    • Adequate sleep is essential for emotional regulation. Sleep deprivation can lead to irritability, mood swings, and increased stress levels.
  • Sleep Hygiene:
    • Good sleep hygiene practices, such as maintaining a regular sleep schedule, creating a comfortable sleep environment, and avoiding stimulants like caffeine before bedtime, can improve sleep quality.
  • Napping:
    • Short naps (20-30 minutes) can enhance alertness and performance without affecting nighttime sleep. Longer naps can lead to grogginess and interfere with nighttime sleep.
  • Dreams:
    • Most dreaming occurs during REM sleep. While the function of dreams is still not fully understood, they are believed to play a role in processing emotions and memories.
  • Understanding the importance of sleep and prioritizing good sleep habits can significantly impact overall health and well-being.

 Valerian root, derived from the Valeriana officinalis plant, has a long history of use as a natural sedative and sleep aid. It works by interacting with the GABA receptors in the brain, which helps to calm the nervous system and induce sleepiness. 

Lemon balm, also known as Melissa officinalis, is a nervine herb from the mint family that has anti-stress and anti-anxiety properties, making it an effective natural sleep aid. It can be used as a brain-supportive nootropic, as it’s very high in rosmarinic acid, Holmberg notes

Passionflower, scientifically known as Passiflora incarnata, is a flowering herb that also contains various bioactive compounds, like flavonoids and alkaloids. These compounds interact with neurotransmitters in the brain, including GABA, serotonin, and norepinephrine, which play crucial roles in regulating mood, anxiety, and sleep. 

Chamomile is a nervine herb that contains several bioactive compounds, including flavonoids, terpenoids, and antioxidants. Nervine herbs work to relax the central nervous system, and when combined with specific compounds like apigenin, a flavonoid found in chamomile, have anti-inflammatory, sedative, and anxiolytic (anxiety-reducing) effects. This makes chamomile an ideal herbal remedy to help you unwind before bed and sleep more soundly. 

Supplements

Melatonin, also referred to as the sleep hormone, plays a crucial role in regulating sleep. Typically, melatonin levels rise in the evening to signal that it’s time for sleep, and are low in the morning, promoting wakefulness. This natural cycle in melatonin reflects your body’s circadian rhythm. When melatonin levels are low when they’re meant to be high – you’ll struggle to fall asleep. 

Magnesium is an essential mineral that plays a vital role in over 300 biochemical reactions in the body, including the synthesis of melatonin. You can get magnesium from food, like dark chocolate or chia seeds, or through supplementation.

L-theanine can help you fall asleep more quickly and improve the quality of your sleep. Instead of acting as a sedative, L-theanine works by combating the stress and anxiety associated with sleep disturbances. Plus, it has many other potential benefits that go beyond improving your sleep: It can promote relaxation without causing drowsiness, making it a good choice for daytime stress-busting.