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Don’t be careless! Good nutrition and hygiene are essential to fight diseases

Until before the outbreak of coronavirus (COVID-19) in the city of Wuhan (China) in December last year, this disease was unknown. Now, due to its rapid spread and presence in different countries, it is considered a pandemic and has put everyone on alert. The most common symptoms of coronavirus – which can occur between 2 and 14 days after exposure to the virus – are fever, tiredness, and dry cough.

Most people recover from coronavirus disease without the need for special treatment, in addition to abiding by measures to avoid infecting others. However, according to the World Health Organization (WHO), Elderly patients and those with other underlying diseases have been warned to be more vulnerable and may have more serious consequences.

Likewise, the WHO indicates that before this pandemic, 63% of deaths in the world were caused by conditions such as diabetes, heart attacks, heart disease, cancer and respiratory diseases. Now, the pattern suggests that people with any of these conditions are at greater risk from the COVID-19 pandemic. Therefore, in addition to following the restrictions that have been proclaimed by governments around the world, leading a healthy life with a balanced diet and adequate hygiene take relevance, since It is a time when our defenses must be ready to face this virus.

A strengthened immune system from an early age will help us protect ourselves and fight various diseases, including respiratory diseases caused by different viruses and bacteria. On the other hand, the combination of factors of a healthy lifestyle, such as maintaining an adequate weight, exercising regularly and following a balanced diet, can reduce the risk of chronic diseases in adulthood.

Healthy eating

Nutritional deficiencies are the cause of weak immune systems and, therefore, increase the risk of contracting diseases. For this reason, having a nutritious diet is essential and according to the World Health Organization (WHO), healthy eating habits begin in the first years of life.

Exclusive breastfeeding supports healthy growth and improves cognitive development. In addition, it can provide long-term benefits such as reducing the risk of overweight, obesity, and non-communicable diseases later in life. Experts recommend exclusive breastfeeding for the first six months, and then introducing age-appropriate complementary foods without giving up breastfeeding until two years or older.

During childhood, a lot of energy is needed to grow physically and cognitively, so it is also the ideal time to teach the little ones about the nutritional habits that will mark the rest of their lives. Here are some things to keep in mind when teaching children how to eat healthy:

Five meals a day: You have to start by teaching the importance of consuming the three basic meals: breakfast, lunch and dinner. Starting the day with a good breakfast will ensure your energy to learn and play. On the other hand, boys and girls like to take something to school to take at recess, so take the opportunity to incorporate foods such as fruit, healthy sandwiches and dairy products into your diet that you can eat between meals.

Eat as a family: In Peru, the action of eating is closely linked to socialization and good family moments. Enjoying our food is essential to teach children to eat well, so you should try to have an hour dedicated to sitting at the table with your little ones and encouraging them to eat and talk.

Remember that the little ones learn by imitation, so if your sons and / or daughters see you eat a variety of foods, they are more likely to try them too.

Mix colors: The preferences of the little ones are influenced by the way in which we offer them food, so when preparing meals you should bear in mind that the presentation of the dishes is key for children to accept these foods better.

Since children love colors and are excited to see dishes with colorful food, you can take advantage to incorporate a variety of vegetables to accompany protein (meat, chicken or fish), carbohydrates and legumes.

Proper hygiene

Personal hygiene habits are essential in our life, as it is an aspect that directly affects our health by helping us prevent conditions caused by viruses and bacteria that are found in the environment and adhere to our skin. In fact, according to UNICEF, proper hygiene can prevent 1 in 3 diarrheal diseases and 1 in 5 respiratory infections.

As a habit is generated over time and must be repeated many times to be incorporated into the routine, childhood is the perfect stage to raise awareness, at home and at school, of the importance of personal hygiene. to be healthy.

Teaching about hand washing and teeth cleaning are some of the daily activities that need a lot of patience and constant monitoring to become personal hygiene habits. Here are some tips to achieve this:

Hand washing: It is one of the most important personal hygiene habits. This action can prevent infectious diseases such as tuberculosis, pneumonia, cholera, and respiratory and flu infections. Therefore, you should remind the little ones to wash their hands frequently and above all, when they get home, before eating, after going to the bathroom and when they are visibly dirty.

Be your example to follow. Show them how they should wash their hands with soap and water for at least 20 seconds, and then make sure they understand the instructions and can repeat the process. Never forget that, when working with boys and girls, example is the best way to teach.

Teeth cleaning: Mouth wash is an essential measure to avoid dental problems such as cavities. From 12 to 18 months, it is recommended to clean the baby’s teeth with an adapted brush and a toothpaste recommended by a dentist for his age. When he is older, the child needs to be reminded to brush his teeth after each important meal of the day or at least twice a day.

It is important to be aware of the limitations of your age, be consistent and have a lot of patience. During the first years of the child’s life, it is important that you help him with the brush and later, you can turn tooth brushing into an activity to do together, where he can imitate the way you do it.


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