20 health tips for 2021

 The start of a new decade brings with it new resolutions to improve one’s life, including a healthier lifestyle. Here are 20 practical health tips to help you start off towards healthy living in 2020.

1. Eat a healthy diet

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Eat a combination of different foods, including fruit, vegetables, legumes, nuts and whole grains. Adults should eat at least five portions (400g) of fruit and vegetables per day. You can improve your intake of fruits and vegetables by always including veggies in your meal; eating fresh fruit and vegetables as snacks; eating a variety of fruits and vegetables; and eating them in season. By eating healthy, you will reduce your risk of malnutrition and noncommunicable diseases (NCDs) such as diabetes, heart disease, stroke and cancer.

2. Consume less salt and sugar

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Filipinos consume twice the recommended amount of sodium, putting them at risk of high blood pressure, which in turn increases the risk of heart disease and stroke. Most people get their sodium through salt. Reduce your salt intake to 5g per day, equivalent to about one teaspoon. It’s easier to do this by limiting the amount of salt, soy sauce, fish sauce and other high-sodium condiments when preparing meals; removing salt, seasonings and condiments from your meal table; avoiding salty snacks; and choosing low-sodium products.

On the other hand, consuming excessive amounts of sugars increases the risk of tooth decay and unhealthy weight gain. In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake. This is equivalent to 50g or about 12 teaspoons for an adult. WHO recommends consuming less than 5% of total energy intake for additional health benefits. You can reduce your sugar intake by limiting the consumption of sugary snacks, candies and sugar-sweetened beverages.

3. Reduce intake of harmful fats

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Fats consumed should be less than 30% of your total energy intake. This will help prevent unhealthy weight gain and NCDs. There are different types of fats, but unsaturated fats are preferable over saturated fats and trans-fats. WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats to unsaturated fats.

The preferable unsaturated fats are found in fish, avocado and nuts, and in sunflower, soybean, canola and olive oils; saturated fats are found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard; and trans-fats are found in baked and fried foods, and pre-packaged snacks and foods, such as frozen pizza, cookies, biscuits, and cooking oils and spreads.

4. Avoid harmful use of alcohol

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There is no safe level for drinking alcohol. Consuming alcohol can lead to health problems such as mental and behavioural disorders, including alcohol dependence, major NCDs such as liver cirrhosis, some cancers and heart diseases, as well as injuries resulting from violence and road clashes and collisions.

5. Don’t smoke

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Smoking tobacco causes NCDs such as lung disease, heart disease and stroke. Tobacco kills not only the direct smokers but even non-smokers through second-hand exposure. Currently, there are around 15.9 million Filipino adults who smoke tobacco but 7 in 10 smokers are interested or plan to quit.

If you are currently a smoker, it’s not too late to quit. Once you do, you will experience immediate and long-term health benefits. If you are not a smoker, that’s great! Do not start smoking and fight for your right to breathe tobacco-smoke-free air.

6. Be active

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Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. This includes exercise and activities undertaken while working, playing, carrying out household chores, travelling, and engaging in recreational pursuits. The amount of physical activity you need depends on your age group but adults aged 18-64 years should do at least 150 minutes of moderate-intensity physical activity throughout the week. Increase moderate-intensity physical activity to 300 minutes per week for additional health benefits.

7. Check your blood pressure regularly

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Hypertension, or high blood pressure, is called a “silent killer”. This is because many people who have hypertension may not be aware of the problem as it may not have any symptoms. If left uncontrolled, hypertension can lead to heart, brain, kidney and other diseases. Have your blood pressure checked regularly by a health worker so you know your numbers. If your blood pressure is high, get the advice of a health worker. This is vital in the prevention and control of hypertension.

8. Get tested

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Getting yourself tested is an important step in knowing your health status, especially when it comes to HIV, hepatitis B, sexually-transmitted infections (STIs) and tuberculosis (TB). Left untreated, these diseases can lead to serious complications and even death. Knowing your status means you will know how to either continue preventing these diseases or, if you find out that you’re positive, get the care and treatment that you need. Go to a public or private health facility, wherever you are comfortable, to have yourself tested.

9. Get vaccinated

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Vaccination is one of the most effective ways to prevent diseases. Vaccines work with your body’s natural defences to build protection against diseases like cervical cancer, cholera, diphtheria, hepatitis B, influenza, measles, mumps, pneumonia, polio, rabies, rubella, tetanus, typhoid, and yellow fever.

In the Philippines, free vaccines are provided to children 1 year old and below as part of the Department of Health’s routine immunization programme. If you are an adolescent or adult, you may ask your physician if to check your immunization status or if you want to have yourself vaccinated.

10. Practice safe sex

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Looking after your sexual health is important for your overall health and well-being. Practice safe sex to prevent HIV and other sexually transmitted infections like gonorrhoea and syphilis. There are available prevention measures such as pre-exposure prophylaxis (PrEP) that will protect you from HIV and condoms that will protect you from HIV and other STIs.

11. Cover your mouth when coughing or sneezing

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Diseases such as influenza, pneumonia and tuberculosis are transmitted through the air. When an infected person coughs or sneezes, infectious agents may be passed on to others through airborne droplets. When you feel a cough or sneeze coming on, make sure you have covered your mouth with a face mask or use a tissue then dispose it carefully. If you do not have a tissue close by when you cough or sneeze, cover your mouth as much as possible with the crook (or the inside) of your elbow.

12. Prevent mosquito bites

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Mosquitoes are one of the deadliest animals in the world. Diseases like dengue, chikungunya, malaria and lymphatic filariasis are transmitted by mosquitoes and continue to affect Filipinos. You can take simple measures to protect yourself and your loved ones against mosquito-borne diseases. If you’re traveling to an area with known mosquito-borne diseases, consult a physician for a vaccine to prevent diseases such as Japanese encephalitis and yellow fever or if you need to take antimalarial medicines. Wear light-coloured, long-sleeved shirts and pants and use insect repellent. At home, use window and door screens, use bed nets and clean your surroundings weekly to destroy mosquito breeding sites.

13. Follow traffic laws

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Road crashes claim over one million lives around the world and millions more are injured. Road traffic injuries are preventable through a variety of measures implemented by the government such as strong legislation and enforcement, safer infrastructure and vehicle standards, and improved post-crash care. You yourself can also prevent road crashes by ensuring that you follow traffic laws such as using the seatbelt for adults and child restraint for your kids, wearing a helmet when riding a motorcycle or bicycle, not drinking and driving, and not using your mobile phone while driving.

14. Drink only safe water

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Drinking unsafe water can lead to water-borne diseases such as cholera, diarrhoea, hepatitis A, typhoid and polio. Globally, at least 2 billion people use a drinking water source contaminated with faeces. Check with your water concessionaire and water refilling station to ensure that the water you’re drinking is safe. In a setting where you are unsure of your water source, boil your water for at least one minute. This will destroy harmful organisms in the water. Let it cool naturally before drinking.

15. Breastfeed babies from 0 to 2 years and beyond

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Breastfeeding is the best way to provide the ideal food for newborns and infants. WHO recommends that mothers initiate breastfeeding within one hour of birth. Breastfeeding for the first six months is crucial for the baby to grow up healthy. It is recommended that breastfeeding is continued for up to two years and beyond. Aside from being beneficial to babies, breastfeeding is also good for the mother as it reduces the risk of breast and ovarian cancer, type II diabetes, and postpartum depression.

16. Talk to someone you trust if you're feeling down

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Depression is a common illness worldwide with over 260 million people affected. Depression can manifest in different ways, but it might make you feel hopeless or worthless, or you might think about negative and disturbing thoughts a lot or have an overwhelming sense of pain. If you’re going through this, remember that you are not alone. Talk to someone you trust such as a family member, friend, colleague or mental health professional about how you feel. If you feel that you are in danger of harming yourself, contact the National Center for Mental Health hotline at 0917-899-USAP (8727).

17. Take antibiotics only as prescribed

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Antibiotic resistance is one of the biggest public health threats in our generation. When antibiotics lose their power, bacterial infections become harder to treat, leading to higher medical costs, prolonged hospital stays, and increased mortality. Antibiotics are losing their power because of misuse and overuse in humans and animals. Make sure you only take antibiotics if prescribed by a qualified health professional. And once prescribed, complete the treatment days as instructed. Never share antibiotics.

18. Clean your hands properly

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Hand hygiene is critical not only for health workers but for everyone. Clean hands can prevent the spread of infectious illnesses. You should handwash using soap and water when your hands are visibly soiled or handrub using an alcohol-based product.

19. Prepare your food correctly

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Unsafe food containing harmful bacteria, viruses, parasites or chemical substances, causes more than 200 diseases – ranging from diarrhoea to cancers. When buying food at the market or store, check the labels or the actual produce to ensure it is safe to eat. If you are preparing food, make sure you follow the Five Keys to Safer Food: (1) keep clean; (2) separate raw and cooked; (3) cook thoroughly; (4) keep food at safe temperatures; and (5) use safe water and raw materials.

20. Have regular check-ups

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Regular check-ups can help find health problems before they start. Health professionals can help find and diagnose health issues early, when your chances for treatment and cure are better. Go to your nearest health facility to check out the the health services, screenings and treatment that are accessible to you.

 

Tips for Maintaining Good Health

Tips for Maintaining Good Health

Everyone knows that eating a balanced diet, exercising and getting plenty of rest are key to maintaining good health. However, that can seem to be an impossible task while in college. Frequently, the appeal of sweets, fast food, caffeine and alcohol outweigh healthy options when you’re in the company of friends or under stress from coursework. Here are some tips for staying healthy in spite of your college lifestyle.

Nutrition

Eat a variety of nutrient rich foods. Your body actually needs more than 40 different nutrients for good health, and there is not one single source for them.  Your daily food selection should include a balance of good carbs, protein, fruits, veggies, and dairy products. Check out the food guide from the USDA at mypyramid.gov.

Eat moderate portions. If you keep portion sizes moderate and reasonable, it is easier to eat what you want, and maintain a healthy and balanced diet. What’s a moderate portion? A medium-sized piece of fruit is one serving. A cup of pasta equates 2 servings and a pint of ice cream contains 4 servings.

DO NOT SKIP MEALS. Skipping meals can lead to out-of-control hunger and frequently results in over-indulging. Snacking between regular meals can help if you are pressed for time. Just make sure you have at least two balanced meals.

DO NOT eliminate certain foods. Because our bodies require diverse nutrition, it’s a bad idea to eliminate all salt, fat, and sugar from our diets, unless told to do so by a medical professional.  Choosing healthier options such as skim or low-fat dairy will help you maintain a balanced diet. 

Foods are not good or bad.  It’s all about portion control!

Drink water! Stay away from cokes and other sugary sodas, which can pack as much as 17 teaspoons of sugar per 20oz drink! Sugar is a source of empty calories that can use up important vitamins and minerals in your body. Water helps not only to hydrate, but to aid in blood circulation, the removal of toxins from our bodies and in the regulation of our body temperatures.

Avoid too much caffeine. Caffeine is a mildly addictive drug that can affect your ability to sleep and focus while also affecting such bodily functions as muscle function and the cleansing of waste products.

Fitness and stress management

Be active

• Use the stairs instead of the elevator.
• Get at least 30 minutes of activity every day. If the idea of sweating at the gym for hours on end doesn’t sound appealing to you, then head outside for a game of ultimate Frisbee. Or, try going for a walk or a run. The important thing is that you get moving!

Relax

• Keep yourself organized to eliminate unnecessary and preventable stress. 
• Turn off the TV and listen to music.
• Make time everyday, even if it’s just 15 minutes, for relaxation and reflection. 
• Get plenty of sleep.
• Allow at least 30 minutes of quiet relaxing activity before bed at night, e.g. reading.
• Resist the temptation to use sleeping pills, when under the stress of writing papers, studying, etc.
• Sleep is not a waste of time! It’s as important and necessary as nutrition and exercise. 

Social health

Get involved and meet people in a positive environment. Often the adjustment to college can be difficult, especially when students are leaving the support system they have known for a lifetime. Whether it’s participating on a sports team or in Rhodes Student Government, joining a religious organization, volunteering at the soup kitchen, or helping in some other form, helping others helps us. The most important thing to remember is to find something you are interested in and enjoy yourself

Click here for more information about Student Health Services.

• Apply to Rhodes
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10 Ways to Improve Your Health

1. Eat slowly

Did you know that eating too quickly can cause weight gain?

According to research, faster eaters are more likely to be overweight, as compared to people who eat more slowly. In one study, it was also suggested that this is 115% more likely to happen in middle-aged women.

As you eat, your body releases ‘fullness hormones’ that tell your brain you’ve eaten and should stop. However, as this process takes about 20 minutes, speedy eaters may consume too much food and only receive this signal later – which explains the ‘post-buffet bloat’ you may feel after a satisfying meal.

The next time you’re having a meal, make a conscious effort to eat slower and observe the effect on your appetite.

2. Drink more water

You may have heard of the saying to “drink 8 glasses of water a day”, yet not many may actually follow this, often choosing to count their total liquid intake instead – which usually includes sodas, coffee, and other beverages.

Your body isn’t made up of soft drinks and beers, however. Depending on age, about 60% of the human body is made up of water. There are numerous benefits of drinking more water – it helps us to control our calorie intake, energises our muscles, keeps our kidneys healthy, and hydrates the skin.

As you stay hydrated with water, you’ll also find yourself having fewer cravings for sugary or less healthy beverages.

3. Read nutrition labels

If weight loss is one of your health goals, make it a habit to read the nutritional labels on your foods during your grocery shopping.

Look out for the total amount of calories a product contains, and not just for 1 serving (which is typically what’s stated on the label).

Reading nutrition labels will also help you to avoid only reading marketing labels like “high in fibre”, “low fat” or “zero sugar”, as these labels may be misleading. While a product is “high in calcium”, it could also be high in sugar – a detail you may have missed if you hadn’t read the nutrition label.

4. Eat more fruits and vegetables

A health survey of more than 65,000 participants found that people who ate the most portions of fruits or vegetables (7 or more) each day had a 42% reduced risk of dying (from any cause), compared to individuals who ate less than one portion a day.

However, you may want to choose more fresh produce, as it was found that frozen and canned fruit can also increase the risk of dying by 17%.

Need a tip on how you can add more fruits and vegetables into your diet? Buy some cut fruit after lunch and bring it to your workplace. The next time you’re hungry, that fruit will be the closest and most convenient snack you’ll reach for.

5. Work out (at least) 3 times a week

According to Active Health (an initiative by the Singapore Sports Council), adults should engage in at least 150 minutes of moderate to vigorous physical activity each week. The reality though, is that only 26% of Singaporeans do so.

Hitting this goal doesn’t have to be difficult. You can try:

• Do more of an activity you’re already doing
• Picking an activity you think you’ll enjoy doing, and start doing it

These can be small changes. For example, instead of walking with your dog, put on your running shoes and jog with your dog. And if you’re already running twice a week, add a third day to explore different routes at a relaxing, enjoyable pace.

6. Quit smoking

While legislation has placed disease-riddled images on cigarette boxes and eliminated tobacco advertising for decades, smoking is still a fairly common habit in Singapore. According to HealthHub, 6 Singaporeans die prematurely from smoking-related diseases every day.

Quitting smoking can be challenging, but also one of the most life-changing decisions you make. Some strategies to overcome the addiction include exercise, support groups, relaxation techniques like breathing, or even nicotine replacement therapy.

7. Get a fitness tracker (and use it)

These days, fitness trackers are changing the way people live and work out. These intelligent wrist-based devices can track your heart rate and the distance of your run, and count the number of calories you burn during workouts.

While the accuracy of fitness trackers (and smart watches) may have been questionable a few years ago, the accuracy, reliability and reputation of these devices have been said to have improved remarkably in recent years.

8. Sleep for 6 – 8 hours daily

Did you know that 6 – 8 is the recommended number of hours of sleep adults should get every night for better health? According to a paper on sleep duration and mortality, researchers also found that people who get less than 7 hours of sleep a night are 12% more likely to die prematurely.

However, be careful to not oversleep, as it was also found that people who sleep more than 8 – 9 hours daily have a 30% added risk of dying prematurely.

The conclusion? Go to sleep at a time that allows you to have 6 – 8 hours of rest, then wake up when the alarm rings – and not after hitting the snooze button several times!

9. Smile and laugh more

This is one of the simplest, yet more powerful changes you can make to improve your mental health.

Why does this work? When we laugh, we breathe deeper and take in more air, which stimulates our heart, lungs and muscles. It also increases endorphins released by our brains, which positively influence our physiology and mood – automatically placing us into a better, happier state.

So go ahead, smile often and inject more laughter into your days. Sometimes, laughter really can be the best medicine.

10. Keep a journal of daily wins

Referencing a Harvard Business School professor in her TEDx talk on achieving success through small wins, educator Mehrnaz Bassiri says that keeping a daily diary of progress helps us to reflect on our days and record all the small achievements that would otherwise go unnoticed.

This habit helps us to chronicle and celebrate our small wins, even on those frustrating days when we feel we haven’t accomplished much.

These “wins” can be anything from making a healthy eating choice during lunch, reacting positively to a negative situation at work, or simply doing something that made you happy or inspired, for the first time.

Remember, you can lead a healthier life by simply making small changes, one at a time. Start by picking a few of your favourite tips mentioned in this article and incorporating them into your daily routine!

 

What You Can Do to Maintain Your Health

A lot of factors play a role in staying healthy. In turn, good health can decrease your risk of developing certain conditions. These include heart disease, stroke, some cancers, and injuries. Learn what you can do to maintain your and your family’s health.

Path to improved health

Eat healthy.

What you eat is closely linked to your health. Balanced nutrition has many benefits. By making healthier food choices, you can prevent or treat some conditions. These include heart disease, stroke, and diabetes. A healthy diet can help you lose weight and lower your cholesterol, as well.

Get regular exercise.

Exercise can help prevent heart disease, stroke, diabetes, and colon cancer. It can help treat depression, osteoporosis, and high blood pressure. People who exercise also get injured less often. Routine exercise can make you feel better and keep your weight under control. Try to be active for 30 to 60 minutes about 5 times a week. Remember, any amount of exercise is better than none.

Lose weight if you’re overweight.

Many Americans are overweight. Carrying too much weight increases your risk for several health conditions. These include:

• high blood pressure
• high cholesterol
• type 2 diabetes
• heart disease
• stroke
• some cancers
• gallbladder disease

Being overweight also can lead to weight-related injuries. A common problem is arthritis in the weight-bearing joints, such as your spine, hips, or knees. There are several things you can try to help you lose weight and keep it off.

Protect your skin.

Sun exposure is linked to skin cancer. This is the most common type of cancer in the United States. It’s best to limit your time spent in the sun. Be sure to wear protective clothing and hats when you are outside. Use sunscreen year-round on exposed skin, like your face and hands. It protects your skin and helps prevent skin cancer. Choose a broad-spectrum sunscreen that blocks both UVA and UVB rays. It should be at least an SPF 15. Do not sunbathe or use tanning booths.

Practice safe sex.

Safe sex is good for your emotional and physical health. The safest form of sex is between 2 people who only have sex with each other. Use protection to prevent sexually transmitted diseases (STDs). Condoms are the most effective form of prevention. Talk to your doctor if you need to be tested for STDs.

Don’t smoke or use tobacco.

Smoking and tobacco use are harmful habits. They can cause heart disease and mouth, throat, or lung cancer. They also are leading factors of emphysema and chronic obstructive pulmonary disease (COPD). The sooner you quit, the better.

Limit how much alcohol you drink.

Men should have no more than 2 drinks a day. Women should have no more than 1 drink a day. One drink is equal to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor. Too much alcohol can damage your liver. It can cause some cancers, such as throat, liver, or pancreas cancer. Alcohol abuse also contributes to deaths from car wrecks, murders, and suicides.

Things to consider

In addition to the factors listed above, you should make time for whole body health. Visit your doctors for regular checkups. This includes your primary doctor, as well as your dentist and eye doctor. Let your health benefits and preventive care services work for you. Make sure you know what your health insurance plan involves. Preventive care can detect disease or prevent illness before they start. This includes certain doctor visits and screenings.

You need to make time for breast health. Breast cancer is a leading cause of death for women. Men can get breast cancer, too. Talk to your doctor about when you should start getting mammograms. You may need to start screening early if you have risk factors, such as family history. One way to detect breast cancer is to do a monthly self-exam.

Women should get routine pap smears, as well. Women ages 21 to 65 should get tested every 3 years. This may differ if you have certain conditions or have had your cervix removed.

Ask your doctor about other cancer screenings. Adults should get screened for colorectal cancer starting at age 50. Your doctor may want to check for other types of cancer. This will depend on your risk factors and family history.

Keep a list of current medicines you take. You also should stay up to date on shots, including getting an annual flu shot. Adults need a Td booster every 10 years. Your doctor may substitute it with Tdap. This also protects against whooping cough (pertussis). Women who are pregnant need the Tdap vaccine. People who are in close contact with babies should get it, as well.

Questions to ask your doctor

• How many calories should I eat and how often should I exercise to maintain my current weight?
• Should I have a yearly physical exam?
• What types of preventive care does my insurance cover?
• When should I start getting screened for certain cancers and conditions?
• Which healthy choice is the most important for me?

 

Coronavirus (COVID-19) Prevention: 12 Tips and Strategies

Tips for prevention

Follow the guidelines to help protect yourself from contracting and transmitting SARS-CoV-2.

1. Wash your hands frequently and carefully

Use warm water and soap and rub your hands for at least 20 seconds. Work the lather to your wrists, between your fingers, and under your fingernails. You can also use an antibacterial and antiviral soap.

Use hand sanitizer when you cannot wash your hands properly. Rewash your hands several times a day, especially after touching anything, including your phone or laptop.

2. Avoid touching your face

SARS-CoV-2 can live on some surfaces for up to 72 hours. You can get the virus on your hands if you touch a surface like:

• gas pump handle
• your cell phone
• a doorknob

Avoid touching any part of your face or head, including your mouth, nose, and eyes. Also avoid biting your fingernails. This can give SARS-CoV-2 a chance to go from your hands into your body.

3. Stop shaking hands and hugging people — for now

Similarly, avoid touching other people. Skin-to-skin contact can transmit SARS-CoV-2 from one person to another.

4. Don’t share personal items

Do not share personal items like:

• phones
• makeup
• combs

It’s also important not to share eating utensils and straws. Teach children to recognize their reusable cup, straw, and other dishes for their own use only.

5. Cover your mouth and nose when you cough and sneeze

SARS-CoV-2 is found in high amounts in the nose and mouth. This means it can be carried by air droplets to other people when you cough, sneeze, or talk. It can also land on hard surfaces and stay there for up to 3 days.

Use a tissue or sneeze into your elbow to keep your hands as clean as possible. Wash your hands carefully after you sneeze or cough, regardless.

6. Clean and disinfect surfaces

Use alcohol-based disinfectants to clean hard surfaces in your home like:

• countertops
• door handles
• furniture
• toys

Also, clean your phone, laptop, and anything else you use regularly several times a day.

Disinfect areas after you bring groceries or packages into your home.

Use white vinegar or hydrogen peroxide solutions for general cleaning in between disinfecting surfaces.

7. Take physical (social) distancing seriously

If you’re carrying the SARS-CoV-2 virus, it’ll be found in high amounts in your spit (sputum). This can happen even if you don’t have symptoms.

Physical (social) distancing, also means staying home and working remotely when possible.

If you must go out for necessities, keep a distance of 6 feet (2 m) from other people. You can transmit the virus by speaking to someone in close contact to you.

8. Do not gather in groups

Being in a group or gathering makes it more likely that you’ll be in close contact with someone.

This includes avoiding all religious places of worship, as you may have to sit or stand too close to another congregant. It also includes not congregating at parks or beaches.

9. Avoid eating or drinking in public places

Now is not the time to go out to eat. This means avoiding restaurants, coffee shops, bars, and other eateries.

The virus can be transmitted through food, utensils, dishes, and cups. It may also be temporarily airborne from other people in the venue.

You can still get delivery or takeaway food. Choose foods that are thoroughly cooked and can be reheated.

High heat (at least 132°F/56°C, according to one recent, not-yet-peer-reviewed lab study) helps to kill coronaviruses.

This means it may be best to avoid cold foods from restaurants and all food from buffets and open salad bars.

10. Wash fresh groceries

Wash all produce under running water before eating or preparing.

The CDCTrusted Source and the FDATrusted Source do not recommend using soap, detergent, or commercial produce wash on things like fruits and vegetables. Be sure to wash hands before and after handling these items.

11. Wear a (homemade) mask

The Centers for Disease Control and Prevention (CDC) recommendsTrusted Source that almost everyone wears a cloth face mask in public settings where physical distancing may be difficult, such as grocery stores.

When used correctly, these masks can help prevent people who are asymptomatic or undiagnosed from transmitting SARS-CoV-2 when they breathe, talk, sneeze, or cough. This, in turn, slows the transmission of the virus.

The CDC’s website provides instructionsTrusted Source for making your own mask at home, using basic materials such as a T-shirt and scissors.

Some pointers to keep in mind:

• Wearing a mask alone will not prevent you from getting a SARS-CoV-2 infection. Careful handwashing and physical distancing must also be followed.
• Cloth masks aren’t as effective as other types of masks, such as surgical masks or N95 respirators. However, these other masks should be reserved for healthcare workers and first responders.
• Wash your hands before you put on your mask.
• Wash your mask after each use.
• You can transfer the virus from your hands to the mask. If you’re wearing a mask, avoid touching the front of it.
• You can also transfer the virus from the mask to your hands. Wash your hands if you touch the front of the mask.
• A mask shouldn’t be worn by a child under 2 years old, a person who has trouble breathing, or a person who can’t remove the mask on their own.

12. Self-quarantine if sick

Call your doctor if you have any symptoms. Stay home until you recover. Avoid sitting, sleeping, or eating with your loved ones even if you live in the same home.

Wear a mask and wash your hands as much as possible. If you need urgent medical care, wear a mask and let them know you may have COVID-19.