ACCORDING to the Mayo Clini, “one ofthe best ways to v0ld geting sik and Soreading illness” to wath your hands. (Gro of tho easiost ways to catch cold or Inauenza ato rub Your nase or your eyes. when your hands have been contamina (od by gorms. Your best defense against ‘en contaminstion fst wash your hands ‘egy. Good hype can ala prevent the spread of more serous conditions, such as pneumonia and dlareal diseas- 5, which every year cause the death of ‘over two milion children under the age Offive. Even the spread of deadly Ebola ‘an be minimized by the simple habit, of washing hands. ‘There ate certain times when hand washings partculary important to pro. {ect your ov healtn and that of others. You should wash your hanes: terug the tilt, + Atr charging dope bing chile tows theta + Before and after treating wound or cut. ster sneceng coughing. of Bowing ater touching an nial rai waste © sterhanding garbage. And do not take it for granted that you ae cleaning your hands prope Studies hve shown that a large percent: age of these wn use public lets do not wash ther hands afterward or donot wash them corecty: How should you wash your hands? 1 Wit your hand in lean runing wer srt psp. + Rubyour ands asthe to make lates, et orgs loa your ral. you ‘thumbs: the backs of our hanes, and betwoon your tgs + Keep rttine or atest 20 seconds Re clean runing wate. © Drywtna eon ether pager towel Such measures ae spe but can vert iiness and save hues. Bofee and ater bog wi somone ‘ho sk. + Before pepeing enving or enti fod. OBTAINING sufficient clean water for ‘one's family is @ regular chore in some ‘counties. Yet, access to clean water can ‘become a concem in any part ofthe world when a main sunply that is usually {good to drink becomes contaminated a5 2 result ofa flood, a storm, a pipe break, ‘or some othr Issue. If water docs not ‘come from a safe source or isnot stored Correctly it can cause parasite infesta- tion, as well as cholera, ifethreatening ciarthea, typhoid, hepatitis, and other in- ‘oetions. Unsafe crinking wator is one of the causes of an estimated 17 bition cases of diantheal disease every year. Cholera is mast often contracted when 2 person drinks water or eats food that ‘contaminated with fecal matter from fected people. What steps can you take ‘tw protect yourslf, even in the immed ate aftermath ofa disaster, from this and ‘other types of water contamination? There is much you can do Ensure tha ll your drinking watesinelude ing he wator used for trusting teeth, make ing ies. washing food and dishes, or cook ing-comes ftom a sae source, such as on ‘adequately treated pubic supiy or seoled otis fom arputatie frm. Ir thot any posioaty that your pioed ‘upaly has been contaminated, bod your ator before use er rat t with an Sperone chorveal produc. hon using choral, suchas chlorno or watarpuriyng tables, lon the mavers roctone caer. Uso quaity water fiters, i avaiable and store Ife watortroatment products are aval fable, 224 househod beach, ent dope er gallon of wator (ato drone por ta, ‘rx wel and then athe water stn for ‘30 minut beore using ‘Aways tora woatod wator in loan covered containers to prteet tm possible r= concaminaton Ensure that ay vessel used o tke water from your stored sump such as ladle, ‘ecean, Handie water containers wth clean hand, fad do nat dip your hands ar ages to | rotr used for inking.{6000 neat simpesile whut good futon ana fo geod nutton you nee heathy. balanced it. You nay ned fansde your ike of sat fo, sr Sige. an yeu shoud wath your po tion se. nlite ad wegetabios Inyour dt ard vary wit you eat Reading ne package wll help you to = lect whee gan foods whon buy tead, real, pata of te. Mase are ner tn natients ang er than te ater ‘Hos made om refed grin. Ase o- ‘ons eat sma and ion portions of eat nd pouty and iyo eat sh eau of ‘umes a week. f posible In some lands Fisalso pose of proton ch fos fromvegetle sources you eat too mary sugars and sob fats, you tek becoming overwoigt. To suru. nose nner Rieecconacme meter sotto on Siri Satria ee Senn eaaten ve Liam ictson tines shecemegiemeide Linvisaeat its * Seeman Shcersmerter Seen Somers svtcrommeann Irie ths ak nk weir nstweov ot * T2BGAZousEcraminsion nee A Sweet beverages Ext more rutinseng ‘aon asic pate hat of sugary deste. Lin your intake of Prey mentor fok hott wal ‘ott ftom such ors as sausages, Senses meat, utter, cakes cheese ord eoaes. ‘id istead of sing sid fats or coo ing yeurmay want ve heave os. tit ean rae our od pressure 20 Unaty laelte e your probirn. ‘ie the nermation en fod pockagng toheep your sodum wae ow lstead Of sat Use ners ana spies to favor youre, REGARDLESS of your age, you need rogular physical activty to stay in good ‘shape. Many people today do not exercise ‘enough. Why is exorcise important? Staying physically active can help you to: «Sleep wall + Stay mebile. © Maintain strong bones and muscles. * Maintain or achieve healty weight. «Lower yours of suering from dopcession. * Lower yourrsk of premature death. Ifyou do not stay physically active, ‘you are more ikaly to: «© Suffer fiom heart csease. «Suffer trom type 2 diabetes. * Develop high blood pressure + Develop high cholesterl. + Suffer astoke. + Co ut to fond actos hoe ‘erp pet eng ry eed Rome oe rt gare be Exon mete emir rae ton ta house our sirtemgerice cess SO cps vernonia". {or you depends on your age and your health, so it would be wise to consult your doctor before beginning any new exorcise program. According to various recommen dations, childron and adolescents should get at least 60 minutes of moderateto- ‘ugorous activity every day. Adults should gt 150 minutes of moderate activity or 75 minutes of vigorous activity every week. Choose an activity that is fun. You ‘might consider basketball, tennis, soccer, brisk walking. oycling. gardening. chop- png wood, swimming canoeing, jogging, orether aerobic exercise. How can you tell whether an activity is maderate or vigor. (US? A general guide would be that mod- crate activity makes you sweat, but more vigorous exercise makes it hard for you to hold a conversation wnile doing it.‘THE amount of sleep needed vanes frm ‘person to person. Most nentoms sleep ‘or 16 0 18 hours day, toddlers about ‘hours, ng preschoolers about 11 or 112, Schoolage citron gonorally red at least 10 nous of sleep, adolescents per ‘naps 9 oF 10, and acuts from 7108. Gating the rigitamountof rest should ‘not be considered optional Accorcig to apers, suMlent sleep is Important for * Growth and devlopentin chien an sonar © Loarirg ane tenon e ow iteration. © Maing neg alance of harmon ‘timp metatar ana weigh + Corsiaacir heath = Disease prevention. Inuficent sleep has been linked twobesity, depression. heart isease, iobetes, and tage accidents. Surly ‘nese ge us good reason to want to getenough rest. So, what can you do if you reatze thar you nave a problem gertng enough sees? = Tytetobed endaetupetnesame lime emery day. Moke your beam que. dark eng Soa nator oo warm nor ses + Donel wats Ter se gad 1 Moke yourted as confortable as posible te near meals, cts, and alcool ‘ctor bate. | Wate ping ene auggetons you Ss Suter rom morn rater Sep SGaorors-auch an xceaaie coin lap ness or easing or treath we sessing ou my wee ts const quid Real Gre profess Sine can