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UPDATES ON CORONAVIRUS PREVENTION
To prevent the spread of COVID-19: Clean your hands often. Use soap and water, or an alcohol-based hand rub. Maintain a safe distance from anyone who is coughing or sneezing. Wear a mask when physical distancing is not possible. Don’t touch your eyes, nose or mouth. Cover your nose and mouth with your bent elbow or a tissue when you cough or sneeze. Stay home if you feel unwell. Always use your immune boosters such as Zinc, Selenium, Vitamin C or combinations of such. If you have a fever, cough and difficulty breathing, seek medical attention. Calling in advance allows your healthcare provider to quickly direct you to the right health facility. This protects you, and prevents the spread of viruses and other infections. Masks can help prevent the spread of the virus from the person wearing the mask to others. Masks alone do not protect against COVID-19, and should be combined with physical distancing and hand hygiene. Follow the advice provided by your local health authority.
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10 TIPS TO SLEEP BETTER
Are you getting enough sleep at night? Do you have problems falling asleep or staying asleep? According to the National Institutes of Health (NIH), about 1 in 3 American adults do not get healthy amounts of sleep. And stress can make the problem even worse. The NIH says adults need 7-8 hours of sleep each night to stay in good mental and physical health, promote quality of life, and avoid an increased risk of injury. They recommend these tips for getting a good night’s sleep: 1.Go to sleep at the same time each night, and get up at the same time each morning, even on the weekends. 2.Don’t take naps after 3 p.m, and don’t nap longer than 20 minutes. 3.Stay away from caffeine and alcohol late in the day. 4.Avoid nicotine completely. 5.Get regular exercise, but not within 2-3 hours of bedtime. 6.Don’t eat a heavy meal late in the day. A light snack before bedtime is OK. 7.Make your bedroom comfortable, dark, quiet, and not too warm or cold. 8.Follow a routine to help you relax before sleep (for example, reading or listening to music). .Turn off the TV and other screens at least an hour before bedtime. 9.Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to soft music. 10.Talk with a doctor if you continue to have trouble sleeping.
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