ODESSA NATIONAL MEDICAL UNIVERSITY DEPARTMENT OF HYGIENE AND

ODESSA NATIONAL MEDICAL UNIVERSITY DEPARTMENT OF HYGIENE AND MEDICAL ECOLOGY LECTURE : HEALTHY LIFESTYLE AND PERSONAL HYGIENE ODESSA - 2020

What is personal hygiene? � Personal hygiene is how you care for your body. This practice includes bathing, washing your hands, brushing your teeth, and more. � Every day, you come into contact with millions of outside germs and viruses. They can linger on your body, and in some cases, they make you sick. Personal hygiene practices can help you and the people around you prevent illnesses. They can also help you feel good about your appearance. � Learn more about why hygiene is so important, the best ways to practice it, and how you can change your habits to make yourself feel and look better.

Types of personal hygiene � 1. � 2. � 3. � 4. � 5. � 6. TOILET HYGIENE SHOWER HYGIENE NAIL HYGIENE TEETH HYGIENE SICKNESS HYGIENE HANDS HYGIENE

Toilet hygiene � Wash your hands after you use the restroom. Scrub with soap for 20 to 30 seconds, and be sure to clean between your fingers, on the back of your hands, and under your nails. Rinse with warm water, and dry with a clean towel. � If you don’t have running water or soap, an alcohol-based hand sanitizer will also work. Use one that’s at least 60 percent alcohol.

TOILET HYGIENE

Shower hygiene � Personal preference may dictate how often you wish to shower, but most people will benefit from a rinse at least every other day. Showering with soap helps rinse away dead skin cells, bacteria, and oils. � You should also wash your hair at least twice a week. Shampooing your hair and scalp helps remove skin buildup and protects against oily residues that can irritate your skin.

SHOWER HYGIENE

Nail hygiene � Trim your nails regularly to keep them short and clean. Brush under them with a nail brush or washcloth to rinse away buildup, dirt, and germs. � Tidying your nails helps you prevent spreading germs into your mouth and other body openings. � You should also avoid biting your nails.

NAIL HYGIENE

Teeth hygiene � Good dental hygiene is about more than just pearly white teeth. Caring for your teeth and gums is a smart way to prevent gum diseases and cavities. � Brush at least twice a day for 2 minutes. Aim to brush after you wake up and before bed. If you can, brush after every meal, too. Floss between your teeth daily, and ask your dentist about using an antibacterial mouthwash. � These two steps can help prevent tooth decay and eliminate pockets where bacteria and germs can build up.

TEETH HYGIENE

Sickness hygiene � If you’re not feeling well, you should take steps to keep from spreading germs to others. This includes covering your mouth and nose when sneezing, wiping down shared surfaces with an antibacterial wipe, and not sharing any utensils or electronics. Also, immediately throw away any soiled tissues.

Sickness hygiene

Hands hygiene � Germs on your hands can easily enter your body through your mouth, nose, eyes, or ears. Wash your hands: � when you handle food � before you eat � if you handle garbage � when you sneeze � any time you touch an animal � Likewise, wash your hands after changing a baby’s diaper, helping someone clean themselves, or when cleaning a cut or wound.

HANDS HYGIENE

DAILY REGIME � DAILY REGIME – is distribution by time for all types of human activities during twenty-fourhours subject to age and health state difference. � Daily regime is considered as correct if it foresees enough time for necessary elements of vital functions and provides high level of capacity for work during all period of wakefulness. Organized correctly daily regime forms stable, cheerful mood, interest to occupational or educational as such as creative activities, provides normal development and maturating.

� Daily regime should include following components as: � 1)regular diet � 2) perfect sleep � 3) rest with maximum stay at fresh air � 4) vary kinds of activities, their optimum duration, rational alternation and regularity.

DAILY REGIME

RATIONAL NUTRITION � 1. Eat 3 -4 squares and 1 -2 power snacks daily in order to maintain a high metabolic rate and balanced nutrient intake. Eat meals or highenergy snacks at about 4 hour intervals. Plan your meals in advance and make sure good foods are always available. The most important windows of opportunity occur in the morning, as well as during and after exercise. Breakfast should be the first order of business every day. It literally breaks the fasting state caused by not eating since the previous day.

� 2. Water is the foundation of the food guide pyramid, and is the most abundant and important nutrient (comprising over two-thirds of body mass). Optimal athleticism can be achieved only when you are fully hydrated, but fluid balance and blood volume are depleted during intense activity. The objective is to prevent thirst rather than quench it. Thirst lags behind actual need; and in fact dehydration is already impairing your performance by the time you feel thirsty. Since water can be lost faster than it is replaced, drink fluids at every opportunity, whether you're thirsty or not. A carb-protein-electrolyte drink during and after exercise can also minimize catabolism and fatigue.

� 3. Eat a variety of foods, emphasizing those at the base of the food guide pyramid, especially complex, fiber-rich, unrefined carbs, lean proteins, and essential unsaturated fats. Each food group provides important bioactive compounds. Build your meals on the 1 -2 -3 rule: * 3 parts carbohydrate. Carbs fuel the neuromuscular system, spare proteins, and prime fat metabolism. Carb-rich foods, coupled with training, will maximize your energy stores and work capacity. Carbs supply 4. 1 calories/gram, and should comprise 55 -65% of caloric intake at each meal. Emphasize complex, high-fiber, unrefined carbs (especially from grain-vegetable-fruit sources) with minimal processed sugar intake. * 2 parts protein. Amino acids are structural building blocks for tissue growth and repair; provide energy; buffer acid-base balance; and regulate fluid balance and plasma volume. They supply 4. 35 calories/gram, and should comprise 15 -25% of caloric intake. * 1 part fat. Essential fatty acids serve vital roles: energy, nutrient transport/storage, hormone/cell structure, cushioning, protection, and insulation. They supply 9 calories/gram, which is more than twice that of carbs or proteins. Fats should comprise 20 -25% of caloric intake [10 -12? % of diet by weight], most of which are unsaturated oils from vegetable-nut-seed sources. Even when we minimize the amount of saturated fat in our diets, however, we tend to get an imbalance of "omega-6" (linoleic) vs. "omega-3" (alpha-linolenic) fatty acids. This can be corrected by regularly eating foods or supplements which contain high amounts of the latter, such as cold-water fish species (albacore tuna, bluefish, halibut, herring, mackerel, salmon, trout) or flax oil.

� 4. How your food is prepared is as important as what you eat. You generally can't go wrong if it's baked, boiled, broiled, raw or steamed. Avoid fried, processed or refined foods.

HEALTHY DIET A healthy diet includes the following: � Fruit, vegetables, legumes (e. g. lentils and beans), nuts and whole grains (e. g. unprocessed maize, millet, oats, wheat and brown rice). � At least 400 g (i. e. five portions) of fruit and vegetables per day (2), excluding potatoes, sweet potatoes, cassava and other starchy roots. � Less than 10% of total energy intake from free sugars (2, 7), which is equivalent to 50 g (or about 12 level teaspoons) for a person of healthy body weight consuming about 2000 calories per day, but ideally is less than 5% of total energy intake for additional health benefits (7). Free sugars are all sugars added to foods or drinks by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates. �

Less than 30% of total energy intake from fats (1, 2, 3). Unsaturated fats (found in fish, avocado and nuts, and in sunflower, soybean, canola and olive oils) are preferable to saturated fats (found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard) and trans-fats of all kinds, including both industrially-produced transfats (found in baked and fried foods, and pre-packaged snacks and foods, such as frozen pizza, pies, cookies, biscuits, wafers, and cooking oils and spreads) and ruminant trans-fats (found in meat and dairy foods from ruminant animals, such as cows, sheep, goats and camels). It is suggested that the intake of saturated fats be reduced to less than 10% of total energy intake and trans-fats to less than 1% of total energy intake (5). In particular, industrially-produced trans-fats are not part of a healthy diet and should be avoided (4, 6). � Less than 5 g of salt (equivalent to about one teaspoon) per day (8). Salt should be iodized. �

THE PRINCIPALS OF PHYSICAL TRAINING � Principals of succession. Exercises and training should be done in strict succession for providing most sufficient functional state of an organism during their fulfillment. It is realized by successive fulfillment of certain movements or alternation of stages of training classes. � Principle of repetition. Repetition of exercises promote for stable dynamic stereotype origin.

THE PRINCIPALS OF PHYSICAL TRAINING � Principle of gradualness includes change of training load according to dynamic of functional state of individual. On practice it is realized by gradually increase of training load for example intensity and quantity of movements, mass of load, distance of movements etc � Principle individuality includes strict correspondence to functional possibilities of person’s organism. Should remember that general endurance is leading quality for health strengthening among following of properties as power, reaction etc (it means ability to do physical work during long period by moderate intensity)

PHYSICAL TRAINING

HARDENING as the most efficacy and accessible preventive method of increase of personal resistance. � At wide understanding of definition the hardening is increase of human resistance to any adverse environmental factors. But as usual the hardening determine like complex of measures directed to increase of human resistance to cold , heat, solar radiation and other adverse meteorological factors. About hardening procedures they say as an oldest means of health strengthening, prevention of catarrhal and other diseases. �

It were determined following hygienic principles of the hardening: Succession – an initial part of the procedures their fulfillment should be done with alternation of stages strictly according to certain scheme. 1. Gradualness – gradual increase intensity and duration of hardening factor affect. 2. Regularity – hardening procedures should do not episodically, but regular according to certain scheme. Long interruption of them lead to decrease or total loss of gained protective reactions. 3. Complexity – variety of means and forms, active regime, combination of total and local procedures. It’s rational to use affect of several factors for example water and air etc 4. Individual regime – character and regime of the hardening should take into consideration individual properties of human as age, sex, health care etc

Chronobiology � is the study of biological rhythms. It examines the effects of time on biological events and internal biological clocks. Over the past few decades, chronobiology has developed into a multidisciplinary field of interest in general medicine and psychiatry (1). Research on chronobiology is constantly growing and has contributed to the development of an interdisciplinary field of research.

Chronobiology � Is a field of biology that examines periodic (cyclic) phenomena in living organisms and their adaptation to solar- and lunar-related rhythms. � These cycles are known as biological rhythms

Oral hygiene � is the practice of keeping one's mouth clean and free of disease and other problems (e. g. bad breath) by regular brushing of the teeth (dental hygiene) and cleaning between the teeth. It is important that oral hygiene be carried out on a regular basis to enable prevention of dental disease and bad breath. The most common types of dental disease are tooth decay (cavities, dental caries) and gum diseases, including gingivitis, and periodontitis.

Oral hygiene � General guidelines suggest brushing twice a day: after breakfast and before going to bed, but ideally the mouth would be cleaned after every meal. Cleaning between the teeth is called interdental cleaning and is as important as tooth brushing. This is because a toothbrush cannot reach between the teeth and therefore only removes about 50% of plaque from the surface of the teeth. There are many tools to clean between the teeth, including floss and interdental brushes; it is up to each individual to choose which tool they prefer to use. � Sometimes white or straight teeth are associated with oral hygiene. However, a hygienic mouth can have stained teeth or crooked teeth. To improve the appearance of their teeth, people may use tooth whitening treatments and orthodontics.

Oral hygiene The importance of the role of the oral microbiome in dental health has been increasingly recognized. � Data from human oral microbiology research shows that a commensal microflora can switch to an opportunistic pathogenic flora through complex changes in their environment. These changes are driven by the host rather than the bacteria. Archeological evidence of calcified dental plaque shows marked shifts in the oral microbiome towards a disease-associated microbiome with cariogenic bacteria becoming dominant during the Industrial Revolution. Modern oral microbiota are significantly less diverse than historic populations. Caries, for example, have become a major endemic disease, affecting 60 -90% of schoolchildren in industrialized countries. In contrast, dental caries and periodontal diseases were rare in pre. Neolithic and early hominins. � �

CLOTHES HYGIENE � � We usually have two layers of clothing. The internal layer is underwear (or underclothes) such as pants, vest and T-shirt. These are right next to our skin and collect sweat and dead skin cells, which can stain the cloth. Bacteria love to grow on this dirt and produce a bad smell in addition to the specific odour of the sweat. Underwear must be washed more frequently than the outer layer of clothing. Clothes hygiene is an important aspect of one’s dignity. Changing used clothes for clean ones every day is recommended. Washing dirty clothes requires adequate clean water, detergents (solid or powdered soap) and washing facilities. If possible, the washed clothes should be ironed to help the destruction of body lice and nits. Boiling water or insecticides can be used to destroy clothes infestation.

CLOTHES HYGIENE � Frequent changing into clean clothes might not always be possible in poor households. However, the frequency of changing is advised to be twice a week for internal wear and 12 times per week for outerwear. The frequency mainly depends on the intensity of dirt on the clothes, and that depends on the climate and type of activity.