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10 Habits that will enhance your personal care

Hygiene is the set of knowledge and techniques that individuals apply to control the factors that exert or may exert harmful effects on health. Personal hygiene is the basic concept of cleanliness and care of the human body. It is a series of habits related to personal care that have a positive impact on health and that prevent possible diseases and infections. It is also the part of medicine or science that deals with the means of prolonging life and preserving people’s health.

Did you know that our personal care is not just about being well groomed…

So, what does personal care consist of…?

Personal care basically consists of having a good diet, providing careful and frequent personal hygiene, using appropriate clothing, exercising regularly and in general, taking care of our health.

Healthy habits and personal hygiene

Health, beauty and self-care are one of the many things that people care about. And it is not for less, the hygiene and the good habits of cleanliness are indispensable in the life of every human being because this prevents diseases, allergies and infections.

Generally, health and hygiene habits are acquired from home. However, they can be obtained from other places such as schools, universities and even work. It is fundamental that wherever you are you apply the proper care that your body needs.

Below we are going to tell you what are the most necessary daily habits:

1. Oral hygiene
2. Shower
3. Clean clothes
4. Toilet in the room
5. Cleaning the workplace

If you are at home, it is essential that you continue to maintain these customs. Just because you are in your own space does not mean that you should be in a dirty place or without proper personal hygiene.

Experts recommend that people who work, study or do activities from their homes continue the routines that anyone else would have if they went outside. That is to say, it is necessary to bathe, to get ready, to put on comfortable clothes and shoes since the mind associates these practices as healthy and also it will be the performance in the tasks to do.

To understand this statement, let’s review what some of its concepts consist of.

Self-protection, looking after one’s own well-being and the image that we transmit to others, are part of personal care. Many associate it with cleanliness and hygiene that allows the body and mind to be healthy.

Personal care speaks a lot about who we are, so we want to tell you the importance of good care with ourselves and how this can influence our daily activities.

Personal care for children and adults

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Since childhood our parents teach us the most vital habits like brushing our mouths, cleaning our faces if we play and get dirty, having our notebooks in order and that the school uniform should always be presentable. In the future, these habits will be of great help.

Those who practice personal care since childhood will have a great advantage in adulthood. In addition, having good habits will open up professional, employment and academic opportunities. The increase of self-esteem is another of the many benefits that children and adults have thanks to hygiene. Keep in mind that the cleanliness of the body manages to reflect the state of mind.

How to prevent illnesses from personal care

Before cooking, eating or after going to the bathroom, wash your hands properly. Use antibacterial gel if soap and water are not available.

If you have a cold or a cold, try to use a mouthpiece. Bacteria and viruses can be easily transmitted and you could infect the people you work, study or live with.
If you have increased symptoms and don’t know what to treat, see your doctor. This is also what self-care is all about; loving and protecting your body.

We usually use computers, cell phones, tablets or laptops. They contain micro-bacteria, dust or dirt that we hardly see, so we constantly clean the surfaces of these items with a cotton ball soaked in antiseptic alcohol.

Your personal care is in your hands, so start now to create habits that will help you feel better and become a better person

Taking care of yourself is a constant daily practice and for life, protecting your physical, emotional and spiritual integrity are important aspects that you should not neglect.

Whether you have a good day or a bad day, making this a routine will cause positive effects, you will notice that you have better self-esteem and more assertiveness in the face of the challenges that life presents.

It is never too late to start designing habits that will take care of you. We teach you ten habits that will surely be ideal for your start on that path of self-love.

10 Habits that will enhance your personal care

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1. Get the hours of sleep you need
A body that doesn’t rest, doesn’t perform. To get a good start, improve your sleeping habits. You will notice that you will be in a better mood.

2. Recognize your strengths and patiently work on your weaknesses
No one is perfect, but we all have attributes that make us unique. Our job is to enhance the photalies and polish up weaknesses without despair. Remember, calmly you will progressively see the results.

3. Eat healthy and delicious
Who said that eating healthy is synonymous with eating insipidly? Nothing to see, take advantage and get creative, design the diet that will make you feel better. Research and ask experts for advice.

4. Dream big and work for it
Sometimes our dreams are so big that they seem overwhelming, however, we believe that with time and dedication we can achieve them. Ask your friends and family for help, get advice from a coach and follow your heart.

You will see that putting your effort into what you dream will make it come true.

5. Dress in such a way that you feel happy and attractive
Nothing like a good look. If you’re in a low mood, wear your favorite clothes, doing so gives you a boost of self-esteem.

6. Avoid being too hard on yourself
It is normal to make mistakes. If you feel that it was something very hard, apologize and try to fix it, it’s the best way to get up and continue.

7. Take a hot shower and do your beauty rituals calmly
Give yourself a few minutes a day to perform your personal hygiene routine. Apply your creams and other products calmly.

This is an ideal time to pamper yourself.

8. Reinvent yourself and try new things
The feeling of learning something new is comforting. Enroll in that course you want so badly, express yourself… you will see the rewards.

9. Organize your spaces
A messy place can be demotivating and a reason for distraction. Remember: a clean space is ideal for creating and keeping you focused.

10. Meditate on
Cultivating your spirituality is an everyday thing and it starts with small steps. Meditating is ideal to clear your mind, it is the moment to review how you feel, to breathe and to be grateful for everything you have.

10 commandments for women to be healthy

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Each of these practical tips will help you to have a healthier life

Taking care of yourself is not only important, it is fundamental! We do it for us, for good health and quality of life, but also for our family. Because if we are not 100%, how can we keep an eye on them? That’s why we share with you what we call the 10 Commandments of Health Care.

1. Visit to the gynecologist: A sexually active woman should visit a gynecologist at least once a year.


2. Take care of your heart: Every year the number of women who suffer from cardiovascular disease such as heart attacks and strokes increases. It is important to get checked once a year too!

3. Watch out for gastrointestinal diseases: Gastritis, reflux, colitis, among others, are very common diseases in women due to poor diet and hereditary and psychological conditions. Take care of your diet!

4. Control your weight: A healthy weight is not only for vanity, but for a healthy life: you avoid diseases such as overweight, hypertension, osteoporosis and more.

5. Take care of your skin!: Soft and smooth skin will not only make you look younger, but will keep you away from diseases like skin cancer, dermatitis, acne and more. Use makeup removers and sunscreens.

6. Pamper your feet: Yes, feet get sick too. Wear the right shoes, clean your feet every morning and keep your nails trimmed and clean.

7. Take care of your oral health: A beautiful smile and good oral health are the result of maintaining optimal daily oral hygiene and visiting the dentist regularly.

8. Take away stress: Many diseases are caused by the stress of daily life. Try to relax or even practice yoga or meditation, they will be a great help!

9. Control addictions: Smoking, drinking alcohol or taking drugs can cause diseases such as cancer, osteoporosis or cirrhosis, as well as affecting your mental health and your personal, family and work relationships.

And the last but not least commandment:

10. Take care of your own health!: No one knows better than you when something is wrong with your body, so if you feel sick, don’t trust yourself and go to your doctor.

10 Commandments for Men’s Health

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If we talk about health, it is well known that both men and women must be attentive to our life habits if we want to preserve it. But the truth is that, according to recent research, men’s health needs more effort from men to be preserved. Compared to women, men are more likely to overeat, smoke or delay visits to the doctor.

From Clinicas Doctor T, we assure you that being a man and taking care of your health is not incompatible with enjoying life one hundred percent.

Below, we summarize some essential points for men’s health. Take note and start taking care of yourself as you deserve.

1. HYDRATION
Your body is 60% water. As such, it needs to be hydrated to survive and function properly.

Adequate hydration will also help you prevent headaches and kidney stones, migraines, colitis or asthma among other ailments.

It is recommended that you drink two liters of water daily and not wait until you are thirsty to pour yourself a glass of water.

2. EXERCISE
Exercising regularly is incredibly beneficial for us, especially after a certain age.

In this article you will find everything you need to know about the benefits of sport and how to start an exercise routine if you have never had one before: Start taking care of yourself, no more excuses!

Besides practicing sports, it is interesting for our health to lead an active life. For example:

If you work in an office, get up every 50′ and take a little walk.
Try to walk as much as possible and leave your car keys at home whenever you can
Go up the stairs instead of the mechanics or the elevator

3. HEALTHY DIET
Avoiding fried foods, fats, excessive alcohol and processed foods is necessary to take care of your health.

With a little practice in food selection and cooking, you will see that eating healthy is not so difficult nor does it mean being on a diet.

4. TOBACCO
You know how bad it is to smoke, so we won’t tell you again.

Instead, we will invite you to visit the free resources offered by the Spanish Association Against Cancer on its website: I want to stop smoking.

5. PEE
Knowing our urine (color, smell, etc.) can be very useful. If at any time you notice any changes, it is time to visit the urologist: you may need an urgent prostate check-up.

6. PROSTATE
The prostate is a gland present in the body of men, and is responsible for making the fluid that forms sperm and protects the sperm.

Common prostate disorders include cancer, benign prostatic hyperplasia, and prostatitis.

From the age of 50, it is necessary to start doing regular prostate check-ups. Don’t forget!

7. SELF-EXAMINATIONS
Just as all women should perform breast self-examinations, men should do them as testicles. This is especially advisable if there is a history in your family.

8. HYGIENE
Penile cancer is strongly associated with infectious processes that can be caused by lack of hygiene.

9. PRESERVATIVE
As you know, the condom is the only contraceptive method that not only prevents an unwanted pregnancy, but also protects against sexually transmitted diseases.

For this reason its use is recommended on any occasion and especially with occasional partners.

10. ERECTIONS
It is well known that there are many physical problems and diseases that cause erectile dysfunction. So it should come as no surprise that the latest (and perhaps most important) advice for a man’s health of ten is this.

Monitoring your erections can help you prevent heart problems, degenerative diseases, endocrine system diseases such as hypogonadism or metabolic diseases such as diabetes.

Pay special attention to the following aspects of your erections:

Taking care of health during isolation or quarantine (COVID-19)

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Whether you are quarantined or self-isolated by COVID-19, you will inevitably spend more time at home. Following general healthy living tips such as eating a balanced diet, staying hydrated, getting physical activity, getting enough sleep and managing stress are the best recommendations for taking care of your health during quarantine or self-isolation.

1. Have a balanced and varied diet

Simply put, there are no foods or supplements that can “boost” our immune system and prevent or cure IDOC-19. However, having a balanced diet, rich in fruits and vegetables, whole grains, vegetable and animal proteins, and healthy fats is the best way to get all the nutrients essential for good health and normal immune function. Since self-isolation can cause less activity, it is important to pay close attention to portions and keep our energy balance adjusted to meet our needs.

2. Establish a routine and practice conscious eating

In times of uncertainty, it is normal to feel anxious, sad, stressed and scared. Maintaining a normal daily routine can help control some of this stress. One way to do this is to set a regular meal schedule and plan ahead. This can help us better control hunger levels, meet our nutrient requirements and allow us to get the most out of the food we have by reducing food waste.

During long periods of stress we may find ourselves eating more than we need. In addition, spending more time at home can lead to eating out of boredom. Practicing conscious eating can be a useful strategy to maintain a healthy relationship with food and help us balance our energy intake.

Here are some tips to help you practice conscious eating:

3. Stay hydrated

Staying hydrated is essential for general health. The amount of water we need depends on our age, sex, weight, height, level of physical activity, and environmental conditions (i.e., in hot weather you probably need to drink more water). Considering that about 20-30% of the water we need comes from our food, the European Food Safety Authority has established average recommendations on the amount of water we should drink per day according to our age (Figure 3).1

If you have access to safe drinking water, this is the healthiest and cheapest drink. For a refreshing boost, you can add lemon slices, cucumber, mint or berries. Other drinks such as unsweetened coffee or tea and iced tea, or unsweetened, infused or flavored (sparkling) water are also good options for hydration.

4. Practice safe food hygiene

The European Food Safety Authority has stated that there is currently no evidence that food can be the route of transmission of VIDOC-19. However, good food safety practices are important to minimize the risk of foodborne disease.

During the preparation and handling of food, make sure:

5. Maintain physical activity at home

Physical activity benefits both the body and the mind. Healthy adults should aim to get at least 30 minutes of physical activity a day and healthy children (5-17 years old) at least one hour.

Follow these tips to stay physically active during self-isolation or quarantine:

6. Get enough good quality sleep!

Lack of sleep has harmful impacts on health, both physical and mental, and can reduce our immune system’s ability to fight off infection. The amount of sleep we need depends on our age (Figure 5). In general, adults need at least 7 hours of good quality sleep per night. The stress of the VOC-19 pandemic may have a negative impact on our sleep. Therefore, we should try to prioritize good sleep habits and make sure we get enough sleep.

Here are some tips to improve your sleep:

7. Obtain information from reliable sources

There is a lot of misinformation about COVID-19 on the Internet and social networks. It is important that we obtain information from reliable sources, such as government websites or websites of trusted national and international organizations (e.g. WHO, EFSA, ECDC). For more information on understanding science, see our infographics on the hierarchy of scientific evidence and how to find reliable information online.

It is important to stay informed about best practices to stay safe in these times. However, we should try to minimize news that causes anxiety and affects our mental health. For more information see WHO – Psychosocial and mental health considerations during the COVID-19 outbreak.

10 tips for healthy eating during quarantine or isolation (COVID-19)

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Simply put, there are no foods that will “boost” our immune system and prevent or cure IDOC-19. However, eating a healthy, balanced diet remains essential for good health and normal immune function. Therefore, following your country’s dietary guidelines is still the recommended way to meet nutritional needs and stay healthy during isolation. Here we will discuss the principles of a healthy diet during quarantine.

1. Eat lots of fruits and vegetables

Fruits and vegetables are one of the most important foods for the supply of vitamins, minerals and fiber needed for good health and normal immune function of our body.

We should aim to eat at least 5 portions (equivalent to about 400 g) of fruits and vegetables per day. Fresh, frozen, canned, dried and in juice (maximum 1 serving per day), all versions count as one serving.

Since fruits and vegetables of different colors provide different combinations of vitamins, minerals and phytochemicals, try to add different fruits and vegetables to your daily meals whenever possible.

2. Choose whole grains instead of refined grains

Whole grains, unlike refined grains, maintain most of the structure of the grain, preserving the layers that contain vitamins, minerals and fiber. In addition, whole grains also represent an important source of carbohydrates that give us energy and can help us feel fuller for longer periods of time.

3. Substitute saturated fats with unsaturated ones

Fats represent an important part of a healthy diet. However, not all fats have the same effect on our health. Replacing saturated fats with unsaturated fats can help reduce our LDL (bad) cholesterol levels and thus decrease the risk of cardiovascular disease.1 We can do this by reducing our intake of foods such as fatty meats, high-fat dairy products and tropical oils such as coconut and by adding foods such as nuts, fatty fish and vegetable oils such as olive and canola.

4. Limit consumption of foods high in fat, sugar or salt

When eaten in large quantities, foods and beverages high in fat, sugar and salt such as cookies, chips, chocolate and sweetened drinks, can lead us to consume more calories than we need. Since these foods often provide little nutritional benefit, they are not necessary for a healthy diet and should only be consumed occasionally in small amounts.

5. Control portion sizes

It can be difficult to get the right portion size, especially when cooking at home. It seems that understanding the right portions can help us maintain energy balance and avoid eating too little or too much. Portion sizes change depending on the type of food. Check out our “handy tips” on portion sizes to better understand healthy portions of different foods. Watch out, kids’ portions should be smaller!

6. Choose plant and animal proteins

Protein is essential for the healthy functioning of our body and immune system. Sources of protein can be of animal or vegetable origin, such as beans, legumes, fish, eggs, dairy products and meat. Our protein requirement depends on our stage of life. It is recommended that adults consume at least 0.83 g of protein per kilogram of body weight per day, which is equivalent to 58 g/day for a 70 kg adult.2 We should choose protein-rich foods that not only help us meet our needs, but also support a healthy and sustainable diet.

If you have limited access to fresh fish and meat, frozen and canned options also represent convenient and nutritious alternatives. However, since the fat and salt content can be high in canned meats and fish, it is important to check the label and choose low-fat and low-salt varieties. Vegetable proteins such as legumes, cereals, nuts and seeds have a long shelf life and can provide high-protein meals or snacks.

7. Stay hydrated

Staying hydrated is essential for general health. The amount of water we need depends on our age, sex, weight, height, level of physical activity, and environmental conditions (i.e., in hot weather you probably need to drink more water). Considering that about 20-30% of the water we need comes from our food, the European Food Safety Authority has established average recommendations on the amount of water we should drink per day according to our age (figure 6).3

If you have access to safe drinking water, this is the healthiest and cheapest drink. For a refreshing boost, you can add lemon slices, cucumber, mint or berries. Other drinks such as unsweetened coffee, soda water, unsweetened tea, iced tea or unsweetened, infused or flavored water are also good options for hydration.

8. Get your dose of vitamin D in isolation

The sun is the best source of vitamin D, but during quarantine or self-isolation it can be more difficult to get enough sun exposure to meet our needs. Therefore, it is recommended that people who are unable to go outdoors consume many foods that are rich in vitamin D and consider taking a daily vitamin D supplement.

Recommended vitamin D intake by age:

15 µg/day for adults (18+ years), children (1 – 17 years), and pregnant women
10 µg/day for infants (7 – 11 months)
10 µg/day for infants (0 – 7 months)
If you are in self-isolation and have access to an open window, garden, or balcony, then short periods (15-30 minutes) of daily sun exposure of the arms and face without sunscreen can help you meet your daily vitamin D needs. However, we cannot forget that for good sun protection we must avoid unprotected exposure to the sun for more than 30 minutes.

9. Be safe when buying food

Grocery stores remain open during the VOC-19 pandemic and there is no need to store food, as the food supply to the stores remains stable.

The risk of contracting VID-19 from touching contaminated food containers is very low and this form of infection has not been reported. In stores, the greatest risk of contamination remains from contact with other people and “high-touch” surfaces such as weighing scales, shopping cart handles or elevator buttons, although many stores are taking steps to disinfect these surfaces. Therefore, we should maintain adequate distance from other people, avoid touching our faces while shopping, and wash our hands both after returning home and after handling newly purchased food containers. By following these hygienic measures, it is not necessary to disinfect food containers.

10. Don’t forget about food safety

EFSA has stated that there is currently no evidence that food can be the route of transmission of VIDOC-19. However, good food safety practices are important to minimize the risk of foodborne illness.

During food preparation and handling, be sure: