“My traditional three wishes for the New Year, the simplest, but always functional,” said Mikhail Murashko.
Stay healthy on New Year’s Eve!
Wear a mask during peak periods. When preparing for the holidays, standing in line at the supermarket, there is a risk of contracting a respiratory infection. You shouldn’t take those risks, because this is a potentially ruined vacation. If you still don’t feel well and have signs of ARVI, wear a mask! Remember to change it every hour, especially if you sneeze or cough. Stay at home, since a disease that is carried “on your feet” can cause complications.
Wash your hands. This simple but important hygiene element will reduce the risk of transmitting pathogens that may be on surfaces. Use warm water and soap to wash your hands for at least 20 seconds, including the areas under your nails and between your fingers. This habit will create a barrier to the transmission of infections.
Be careful on the road, do not drive drunk, always wear your seat belt and use child restraints, cross the road only according to the rules! Drinking alcohol, speeding, ignoring traffic signs and transporting a child without a child seat always aggravate the severity of injuries and increase the risk of death. I urge drivers and pedestrians to treat themselves and others responsibly. Even one sip of alcohol can cause serious injury or death due to an accident.
Be healthy the morning of January 1!
Don’t try to eat more than usual. Moderation is the path to a healthy life. This applies to both the quantity and variety of food, even during the New Year holidays. It is after the New Year holidays that often “several extra kilos appear”, which are very difficult to get rid of later. Excess weight and obesity are not an aesthetic problem, it is a disease that leads to diabetes, fatty hepatosis, heart and vascular diseases.
Tasty doesn’t mean greasy! Include more vegetables, fish and dietary meat in your diet. Paying attention to diet, healthy sleep, physical activity and fresh air are the foundation on which good health rests.
Be careful with salt in your diet. Limit portions of pickles and other “salty snacks”, try to eat less canned food and fast food. Excess salt causes an increase in blood pressure, increases the risk of heart attacks and strokes, urolithiasis, stomach cancer, osteoporosis and obesity.
Stop smoking and drinking alcohol. A cigarette and an “extra glass” of alcohol will definitely not add health, strength and energy to you, but they will most likely cause a “breakdown” the next day.
By succumbing to bad habits, we “deprive” ourselves of the next day, which we could spend actively and in a good mood, together with our family. Smoking and alcohol not only contribute to the development of malignant neoplasms, cardiovascular diseases, lung diseases and infertility, but also seriously affect the protective functions of the body: a person begins to get sick frequently and finds it difficult even with a common cold. If you’re having trouble breaking these habits, seek help from your doctor.
Stay healthy after the holidays!
Follow a daily routine. Eating at different times and at night, lack of a full night’s sleep increases the risk of developing high blood pressure, obesity, diabetes, impairs memory and contributes to faster aging. During sleep, an active synthesis of proteins and cytokines also occurs, which regulate the function of the immune system and help the body deal with infections. Therefore, adequate sleep (at least 8 hours for children and 6 hours for adults) is an integral part of maintaining health.
Do not stop taking medications prescribed by your doctor; In some cases, this can be dangerous not only to your health, but also to your life. Also, you should not prescribe medications to yourself – this is the doctor’s prerogative!
Be active. Try to do at least 30 minutes a day of intense physical activity. Active recreation is the path to vigor and well-being. Regular exercise can help keep your heart healthy, strengthen your muscles, and improve your mood. Start each morning with exercise. People who lead a sedentary or sedentary lifestyle live shorter lives than those who actively play sports. Find the type of activity that will bring you joy. In winter, this could be walking in the park, skiing, running, playing snowballs with the kids. An active lifestyle helps you stay fit.
Attention children! Don’t leave children alone during large celebrations or outdoor activities, especially when fireworks are used. Explain to children the dangers of fire and electricity. Talk to your children about what they should do if they get lost or if something seems suspicious. Make sure all toys and gifts are safe and do not contain small parts that could be swallowed.
Get into the habit of monitoring your health. Let me remind you that you should undergo a medical examination once every 3 years from the age of 18 to 39 and annually from the age of 40. Be sure to undergo a preventive examination, regardless of your age. Don’t forget about annual checkups for children! It is much easier to maintain and improve health than to restore it later.
Monitor your blood pressure, cholesterol and blood glucose levels. These three most important parameters, if maintained within normal values, will prevent the development of high blood pressure, atherosclerosis, coronary heart disease and diabetes mellitus. Even if there are no symptoms of the disease, regular monitoring of blood pressure and pulse will help identify the first “bells” of heart problems. Also, keep in mind that rapid fatigue is the body’s request to rest and go to the doctor.
Monitor your weight – this will help prevent many diseases in the future. Do a simple calculation: you must divide your weight in kilograms by your height in meters squared (the resulting figure is the so-called body mass index).
If it is in the range of 20-25 kg/m2 – this is the norm, from 25 to 29 kg/m2 – you are overweight, above 30 kg/m2 – obesity.
Do not self-medicate and consult a doctor immediately. The earlier the disease is detected, the better the chances of recovery.
Don’t prescribe antibiotics yourself! Only a doctor can prescribe therapy, including antibiotic therapy. A self-prescribed antibiotic can reduce your immunity and kill your normal microflora, which will then be difficult to restore. Take medications only according to the regimen and dosage prescribed by your doctor.
Be attentive to yourself and your loved ones. If you notice that your loved one is experiencing pain, weakness, and nausea, convince them to see a doctor! This will help reduce the duration and severity of the disease and minimize the risk of complications and relapses.
Get vaccinated. Check with your doctor if you have received all necessary vaccinations and get vaccinated if you have not. Participation in the vaccination program is not only self-care, but also a responsibility to society. Vaccination helps build herd immunity and slow the spread of infections. It is necessary to have flu vaccines up to date. A high level of influenza vaccination makes the epidemic process manageable and reduces the number of “severe” cases. It is important that older people and people with chronic diseases of the heart, lungs, kidneys and diabetes do not forget about vaccination against pneumococcus. The list of diseases against which the vaccine should be administered is indicated in the National Preventive Vaccination Schedule and the Vaccination Schedule for Epidemic Indications.
