Healthy lifestyle and behavior 1 Wash your hands frequently, take a bath frequently, and do not use towels and toiletries. Washing hands in the right way can effectively prevent infection and spread diseases. Everyone should get into the habit of washing their hands frequently, especially before preparing food, after eating and defecating, and after going home. Wash your hands with clean tap water and soap. Wash your hair frequently, have a haircut, take a bath and change clothes, which can remove metabolites such as sebum and dandruff, dust and bacteria in hair, skin surface and pores in time; At the same time, it can also maintain skin and regulate body temperature, and prevent skin inflammation and tinea. Towels for washing hair, bathing and wiping hands must be clean, and each person should have a basin of towels. Do not share towels and toiletries with others to prevent the spread of contact infectious diseases such as trachoma and acute epidemic conjunctivitis (commonly known as pink eye). Don't bathe with bath towels with others to prevent skin diseases and sexually transmitted diseases. Brush your teeth every day and rinse your mouth after meals. Advocate brushing your teeth every morning and evening. If you only brush it once a day, you should choose it before going to bed. Brush your teeth in the right way, not with a toothbrush. To keep the toothbrush clean, it is best to change the toothbrush every three months. Rinse your mouth after eating to remove food residues in your mouth and maintain oral hygiene. Cover your nose and mouth when coughing or sneezing, and don't spit everywhere. Pathogens of common respiratory infectious diseases, such as tuberculosis, influenza, epidemic cerebrospinal meningitis and measles, can enter the air with droplets generated when patients cough, sneeze, speak loudly and spit everywhere and spread to others. So don't spit everywhere, and cover your mouth and nose when coughing or sneezing. This is also the expression of today's social civilization accomplishment. Do not smoke in public places, and respect the right of non-smokers to avoid passive smoking. The World Health Organization Framework Convention on Tobacco Control points out that exposure to second-hand smoke (passive smoking) can lead to disease, loss of function or death. Passive smoking has no so-called "safe exposure" level. In the same building, dividing smoking areas and non-smoking areas to separate smokers from non-smokers, purifying the air or installing ventilation equipment can not eliminate the harm of second-hand smoke to non-smokers. If the smoking area is located in the same building, second-hand smoke will spread to every corner of the whole building through heating, ventilation and air conditioning systems. Even if the number of smokers is small and the room area is large, the harm of second-hand smoke cannot be eliminated by ventilation technology. Only a completely smoke-free environment can really protect the health of non-smokers. A total ban on smoking in indoor public places and workplaces is the most effective measure to protect people from the harm of passive smoking, and it is also a respect for the rights of non-smokers. Every smoker, please don't smoke in front of family, friends and colleagues when you are a heavy smoker. Please smoke outside. Drink less and don't drink too much. Liquor is basically a pure energy food and contains no other nutrients. Excessive drinking will reduce appetite and food intake, leading to nutritional deficiency, acute and chronic alcoholism, alcoholic fatty liver and so on. In severe cases, alcoholic cirrhosis even occurs. Excessive drinking will also increase the risk of diseases such as hypertension and stroke, and lead to an increase in traffic accidents and violent incidents, which is harmful to personal health and social stability. Alcoholism should be strictly prohibited. Try to drink low alcohol. It is recommended that adult men drink no more than 25 grams per day and adult women drink no more than 15 grams per day. Pregnant women, children and teenagers should not drink alcohol. 6 Don't abuse addictive drugs such as sedatives, hypnotics and analgesics. Long-term or improper use of sedative, hypnotic and analgesic drugs will lead to addiction. Drug addiction will damage health, and in severe cases, it will change people's mood, mood, consciousness and behavior, cause personality changes and various mental disorders, and even lead to acute poisoning and even death. Addictive drugs such as sedatives, hypnotics and analgesics must be taken under the guidance of a doctor and cannot be abused. 7. Refuse drugs. Drugs mentioned in the Criminal Law of People's Republic of China (PRC) include opium, heroin, methamphetamine (ice), morphine, marijuana, cocaine and other narcotic drugs and psychotropic substances that can make people addicted. It is easy to take drugs, and some people will become addicted as long as they smoke a cigarette containing drugs. Addicts should give up drugs as soon as possible. Drugs seriously endanger health, drug abuse harms oneself, family and society. In order to prevent the harm of drugs, we should be strict with ourselves and never try drugs. 8 Use sanitary toilets to manage human and animal feces. A sanitary toilet refers to a toilet with a wall, a roof, a toilet pit, a cesspool, no leakage, sanitation, no maggots, basically no odor, and the feces are treated harmlessly and cleaned in time. Using sanitary toilets and managing human and animal feces can prevent mosquitoes and flies from breeding and reduce the spread of intestinal infectious diseases and some parasitic diseases. Promote the use of sanitary toilets. Poultry and livestock should be kept in captivity, and livestock manure should be properly handled. Pay attention to the hygiene and safety of drinking water. Contaminated drinking water will spread diseases such as intestinal infectious diseases and may also cause poisoning. To protect health, we should pay attention to the safety of drinking water. To ensure the safety and hygiene of drinking water, we must first protect the drinking water source. Advocate the use of tap water. The polluted water source must be purified or disinfected before it can be used as drinking water. 10. Open the window frequently for ventilation. Sunshine and fresh air are indispensable for keeping healthy. Ultraviolet rays in sunlight can kill a variety of pathogenic microorganisms. Let the sun shine into the room often, which can keep the room dry and reduce the chances of bacteria and mold breeding. Receiving sunlight can improve the body's ability to absorb calcium. A poorly ventilated house will increase the chances of bacteria and viruses spreading indoors. Open the window frequently, keep the indoor air circulating, avoid breathing dirty and toxic air, prevent respiratory infectious diseases and keep healthy. 1 1. The diet should be mainly cereals, eat more vegetables, fruits and potatoes, and pay attention to the collocation of meat and vegetables. Cereal is the main part of China residents' traditional diet, the best basic food for human beings and the most economical energy. A cereal-based diet can not only provide enough energy, but also avoid excessive fat intake, which is conducive to preventing cardiovascular and cerebrovascular diseases, diabetes and cancer. The Dietary Guide for China Residents points out that adults should consume 250 ~ 400g of cereal every day. Vegetables and fruits are important sources of vitamins, minerals, dietary fiber and phytochemicals. Potatoes are rich in starch, dietary fiber and various vitamins and minerals. Vegetables, fruits and potatoes play an important role in keeping healthy, maintaining normal intestinal function, improving immunity and reducing the risk of chronic diseases such as obesity, diabetes and hypertension. According to the dietary guidelines of China residents, adults eat 300-500g vegetables and 200-400g fruits every day. Food can be divided into five categories: cereals (rice, flour, miscellaneous grains, etc. ) and potatoes, animal foods (meat, poultry, fish, milk, eggs, etc. ), beans and nuts (soybeans, other dried beans, peanuts, walnuts, etc. ), vegetables and fruits, pure energy food (animal and vegetable oil, starch, sugar, wine, etc. ) The nutrients contained in various foods are not exactly the same. Every food can provide at least one nutrient, and no natural food can provide all the nutrients needed by the human body. A diet consisting of a variety of foods can meet the various nutritional needs of the human body and achieve the purpose of reasonable nutrition and health promotion. 12. Eat milk, beans and their products regularly. Milk food is an excellent source of dietary calcium because of its complete nutrients, appropriate proportion of nutrients and easy digestion and absorption. Drinking milk for children and adolescents is beneficial to growth and bone health, thus delaying the age of osteoporosis in adulthood; Drinking milk for middle-aged and elderly people can reduce bone loss and is beneficial to bone health. It is suggested that each person should drink 300 grams of milk or equivalent dairy products every day. Those with hyperlipidemia and overweight and obesity tendency should choose fat-reduced, low-fat, skim milk and its products. Soybean is rich in high-quality protein, essential fatty acids, B vitamins, vitamin E, dietary fiber and other nutrients, as well as phytochemicals needed by human body such as phospholipids, oligosaccharides, isoflavones and phytosterols. Eating more soybeans and their products can not only increase the intake of high-quality protein, but also prevent the adverse effects of eating too much meat. It is suggested that each person should consume 30 ~ 50g soybeans or a considerable amount of bean products every day. 13. The diet should be light and less salt. Excessive intake of edible oil and salt is a common dietary problem for urban and rural residents in China. Excessive salt intake is closely related to the prevalence of hypertension. Fat is one of the important sources of human energy, but excessive fat intake will increase the risk of chronic diseases such as obesity, hyperlipidemia and atherosclerosis. We should develop the habit of light and salty diet, that is, the diet should not be too greasy or salty, and we should not eat too much animal food and fried, smoked and pickled food. It is suggested that the amount of edible oil per person per day should not exceed 25 grams; The intake of salt should not exceed 6 grams (including the salt content in soy sauce, pickles and sauces). 14. Maintain normal weight and avoid overweight and obesity. Whether the weight is normal or not can be judged by the body mass index (BMI). The normal weight of adults means that the body mass index is between18.5 and 23.9 kg/m2. The formula is body mass index = weight (kg)/height (m) 2. Overweight and obesity are one of the main reasons for the increased incidence of cardiovascular diseases, diabetes and some tumors. Food intake and exercise are two main factors to maintain a healthy weight. Food provides human energy, and exercise consumes energy. If you eat too much and don't exercise enough, excess energy will accumulate in the body in the form of fat, increase weight and cause overweight or obesity; On the contrary, if you don't eat enough, you may be underweight or thin due to lack of energy. Overweight and underweight are both unhealthy manifestations, which are easy to suffer from many diseases and shorten life expectancy. Therefore, it is necessary to maintain the balance between food intake and exercise, so that the energy provided by various foods can not only meet the needs of the body, but also cause excess energy in the body and keep the weight within a suitable range. 15. See a doctor in time after illness, cooperate with the doctor for treatment, and take medicine according to the doctor's advice. After getting sick, you should see a doctor in time, diagnose and treat early, so as not to delay the best time of treatment, which can not only reduce the harm of the disease, but also save the cost of seeing a doctor. In the process of disease treatment and rehabilitation, we must strictly follow the doctor's treatment plan and actively cooperate with the doctor. Follow the doctor's advice, take medicine on time and in quantity, adjust diet, determine the amount of activity, and improve your behavior according to the doctor's requirements. Don't seek medical advice indiscriminately, use several schemes for treatment at the same time, and you can't buy medicine for treatment by yourself with only a little knowledge and hearsay. 16. Never abuse antibiotics. Abuse of antibiotics refers to irregular use, unnecessary use, overtime and excessive use, insufficient dosage or insufficient course of treatment. Abuse of antibiotics can easily lead to drug resistance of pathogenic microorganisms, which leads to the gradual loss of the original efficacy of antibiotics and can not play a role in treating diseases. Abuse of some antibiotics may also lead to deafness (especially in children) and imbalance of flora in human body, and even life-threatening in severe cases. Antibiotics are prescription drugs and can only be used reasonably under the guidance of doctors. 17. Food should be cooked; Wash raw vegetables and fruits. Food should be cooked thoroughly before eating. After eating the leftovers in the refrigerator, you should reheat them thoroughly before eating. Tableware such as bowls and chopsticks should be boiled and disinfected regularly. Raw vegetables and fruits may be contaminated by pathogenic bacteria, parasite eggs and toxic and harmful chemicals. Soak it for 10 minutes before eating it raw, and then wash it thoroughly with water. 18. Raw and cooked food should be stored and treated separately. In the process of food processing and storage, if you don't pay attention to separating raw food from cooked food, such as cutting cooked food with a knife that has cut raw food and putting it in a container for raw food, cooked food may be contaminated by bacteria and parasite eggs on raw food, which will endanger human health. Therefore, raw and cooked foods should be placed and treated separately to avoid direct or indirect contact between raw and cooked foods. 19. Don't eat food that has gone bad and expired. The shelf life of food refers to the time limit for maintaining the quality of food under the condition of food labeling. During this period, the food quality meets the requirements on the label or product standards. Any food has a shelf life. If it is stored for too long or improperly, it will be polluted or deteriorated. Contaminated or spoiled food is inedible. Food will go bad if it is kept in the refrigerator for a long time; When storing food in the refrigerator, pay attention to separating raw food from cooked food, and cover the cooked food for storage. Don't eat expired food. Don't eat food without the exact manufacturer's name, address, production date and shelf life on the label. 20. Women go to the hospital for physical examination in time after pregnancy, at least five times during pregnancy, and give birth in hospital. Women should go to the hospital for examination in time after pregnancy, and establish a "maternal and child health care manual". Prenatal check-ups should be conducted at least 5 times during pregnancy, including 1 in the first trimester, 1 in the second trimester and 3 times in the third trimester (including 1 in the third trimester). The purpose of the examination is to understand the physiological and psychological changes of pregnant women and the growth and development of the fetus during pregnancy, and to give health care guidance during pregnancy. High-risk pregnant women and their fetuses should be examined more frequently, diagnosed early, treated in time or referred. Pregnant women should give birth in medical and health institutions with midwifery technical service qualifications, especially high-risk pregnant women should be hospitalized in advance. Hospitals can provide scientific and standardized midwifery services and diagnosis and treatment conditions to ensure the safety of mothers and babies to the maximum extent. 2 1. Children should start breastfeeding as soon as possible after birth, and add complementary food reasonably within 6 months. Breastfeeding should start within 1 hour after the child is born. Breast milk is the most ideal natural food for infants, which contains all the nutrients needed by infants, helps infants to develop, contains a large number of antibodies, enhances infants' immunity and prevents infection. At the same time, breastfeeding can enhance the affection between mother and child and promote the healthy recovery of mother. Breastfeeding should be continued until you are over 2 years old. After 6 months, breast milk can not fully meet the nutritional needs of children. At the same time, while insisting on breastfeeding, it is necessary to add complementary food in a timely and appropriate amount. The principle of adding complementary food is from one to many, from less to more, from fine to coarse. Add one first, usually egg yolk or rice flour, and then add the second one when the baby gets used to it. Start with a small amount and gradually increase. The form of complementary food initially added should be muddy paste, and gradually transition to solid food. Observe whether the baby's stool is normal, and don't add new food during the baby's illness. The added food varieties should be diversified to prevent anorexia. 22. Children and adolescents should cultivate good eye habits to prevent the occurrence and development of myopia. Children and adolescents need to develop good eye habits from an early age to prevent the occurrence and development of myopia. The reading and writing posture should be correct, and the distance between the eyes and the book should be not less than 30 cm; Take a break when reading, writing, watching TV or using the computer for an hour, and look as far away as possible during the break; Don't read in too bright or dark environment, don't read in bed, don't watch while walking, and don't read in the moving carriage. Doing eye exercises every day, eating properly, taking part in outdoor sports and sleeping at least 7 hours every day have a positive effect on preventing myopia. Those who are already nearsighted or have other refractive defects should insist on wearing glasses with accurate diopter. 23. Laborers should understand the hazards existing in jobs, abide by operating procedures, pay attention to personal protection, and form good habits. Labor is everyone's basic need, but workers must know that many jobs have an impact on their health and may even cause diseases. There may be toxic and harmful chemicals such as dust, lead, benzene and mercury. In the workplace, there may be harmful physical factors such as noise, vibration, high and low air pressure and ionizing radiation. Excessive exposure of workers to these harmful factors will do harm to health, and in severe cases, occupational diseases such as silicosis, coal workers' pneumoconiosis, lead poisoning and benzene poisoning will occur. Excessive exposure to radioactive substances at work can cause radiation sickness. Workers must have the awareness and knowledge of self-protection, know what harmful factors are in their jobs, what kind of health damage they will cause, and know how to prevent these hazards. We should know that many occupational poisonings are caused by a large number of harmful substances leaked from production accidents, so workers must strictly abide by various labor operation procedures, master the correct use of personal protective equipment, such as protective hats or protective clothing, protective gloves, protective glasses, protective mouth (face) cover, protective earmuffs (plugs), respiratory protectors and skin protective products, and form a habit. You must know how to defend yourself and escape after an accident, and how to save yourself and others. Persons who have been exposed to occupational hazards for a long time must take part in occupational health examination regularly. If you are diagnosed as a chronic occupational disease, you must treat it in time to avoid continuous contact or changing jobs. 24. Children should be vaccinated according to the planned immunization program after birth. Vaccination is the basic health right of every child. In order to protect children's health, according to the epidemic characteristics of the disease and the immune effect of the vaccine, China has formulated the national immunization plan and the immunization program of the national immunization plan, which clearly stipulates the types, start time, interval, route and dosage of the planned immunization vaccine. China provides free national immunization program vaccine for children. Including oral polio vaccine, BCG vaccine, pertussis vaccine, diphtheria vaccine, tetanus vaccine, measles vaccine, rubella vaccine, mumps vaccine, hepatitis B vaccine, hepatitis A vaccine, Japanese encephalitis vaccine and epidemic cerebrospinal meningitis vaccine. Prevention of 12 infectious diseases. After the child is born, it must be vaccinated in strict accordance with the immunization procedures of the national immunization program vaccine. Every parent should take their children to be vaccinated on time according to the immunization program of the national immunization program. 25. Proper use of condoms can reduce the risk of contracting AIDS and sexually transmitted diseases. Proper use of condoms in sexual contact can reduce the risk of AIDS, hepatitis B and most sexually transmitted diseases. Don't reuse condoms. Tie a knot after each use and discard it. 26. Report dead animals, don't deal with them, and don't eat them. Many diseases can be spread by animals. Such as plague, rabies, SARS and highly pathogenic avian influenza. To prevent animals from spreading diseases to people, we should do the following: try not to contact sick animals such as sick animals and sick birds; Do not process or eat dead livestock; Do not process or eat livestock that die of unknown causes; Do not eat raw or undercooked meat products such as pigs, cows, sheep, chickens, ducks and rabbits; Do not eat raw or undercooked freshwater fish, shrimp, snails, crabs, frogs and other foods; Wash your hands after contact with poultry and livestock; Found dead birds, dead animals should be reported to the animal husbandry department in a timely manner; Dead livestock and poultry should be properly handled according to the requirements of the animal husbandry department. 27. Domestic dogs should be vaccinated against rabies; After a person is scratched or bitten by a dog or cat, he should immediately wash the wound and inject antiserum and rabies vaccine as soon as possible. Rabies can't be cured after the attack, but it can be prevented. Once a person is scratched or bitten by a dog or cat (or licks the wound), he should immediately wash the wound thoroughly with soapy water and running water, and then disinfect it with alcohol; And as soon as possible to the hospital or disease prevention and control center for medical treatment, further treatment of wounds, and vaccination against rabies. Vaccination of rabies vaccine must be injected in full and on time according to the procedure; If the wound bleeds, anti-rabies serum or immunoglobulin should also be injected. In order to control the spread of rabies, dog owners should inject veterinary vaccines into their dogs to prevent rabies from spreading to people. When taking the dog out, be sure to use a dog chain or put a cage on the dog to prevent biting others. 28. In schistosomiasis endemic areas, contact with infected water should be avoided as much as possible; After contact with epidemic water, you should take preventive drugs in time. Schistosomiasis is a parasitic disease that seriously harms health. People and livestock may be infected with this disease when they come into contact with water containing Schistosoma cercariae (referred to as "epidemic water"). Schistosomiasis infection mainly occurs in 4 ~ 10 every year. To prevent schistosomiasis, do not swim, paddle, mow grass, fish, catch shrimp, wash clothes, wash vegetables or engage in other activities in lakes, ponds and canals with snails (snails are essential for the survival and reproduction of schistosomiasis). When production, life and flood control need to contact with epidemic water, measures such as applying protective ointment and wearing protective articles should be taken. After contact with epidemic water, you should go to the local hospital or schistosomiasis control institution for examination or receive preventive treatment in time. 29. Eat qualified iodized salt to prevent iodine deficiency disorders. Iodine deficiency disease is caused by insufficient iodine intake caused by iodine deficiency in the natural environment. The biggest harm of iodine deficiency to people is its influence on intellectual development. Severe iodine deficiency can lead to stunting, short stature and dementia. Iodine deficiency in pregnant women will affect the development of fetal brain, and also cause premature delivery, abortion and fetal malformation. Insisting on eating iodized salt can effectively prevent iodine deficiency disorders. Pregnant women, lactating women and preschool children should also eat more iodine-rich foods such as kelp. Residents in areas with high iodine content in natural environment, hyperthyroidism patients, thyroiditis patients and other ethnic minorities should not eat iodized salt. 30. Do 1 physical examination every year. Regular physical examination can help us understand the health status, find health problems and diseases as soon as possible, thus changing bad behavior habits and reducing health risk factors; For the health problems and diseases found in the inspection, we should seize the best opportunity and take timely measures. 3 1. Wearing a seat belt (or helmet) and not speeding or drunk driving can effectively reduce road traffic injuries. In road traffic collision, the safety belt can reduce the risk of injury by 40% ~ 50% and the risk of fatal injury by 40% ~ 60%, and wearing motorcycle helmet can reduce the head injury and its severity by about 70%. For every 2% increase in blood alcohol content, the risk of life-threatening road collision accidents increases 100 times. In order to be responsible for your own health, society and family, when driving (or riding), you must fasten your seat belt (or helmet) according to traffic regulations, and do not overspeed, fatigue or drink and drive. 32. Keep children away from dangerous waters to prevent drowning. Drowning is the first cause of accidental injury and death of children aged 1 ~ 14 in China. It is necessary to strengthen the supervision of children's swimming. Children and teenagers should be led or organized to swim, and should not go into the water alone. Swimming places, preferably well-managed swimming pools. Swimming in natural waters should choose waters with clean water quality, no pollution, flat underwater ground, no weeds and no harmful animals. You can't swim in unknown waters. Don't swim in natural waters when it is stormy or rainy. Prepare carefully before entering the water to avoid muscle spasm after entering the water. When swimming, you should also be careful not to fight and not to dive in natural waters. 33. Store pesticides safely and use them according to the instructions. Pesticides can enter the human body through many ways, such as mouth, nose and skin, which makes people poisoned. Buy pesticides with special equipment, especially don't put pesticides in the vegetable basket or rice basket. When storing volatile and ineffective pesticides such as dichlorvos and dimethoate, be sure to tighten the bottle cap. When applying pesticides, you should strictly follow the instructions and operating procedures, and pay attention to personal protection. It is strictly forbidden to apply pesticides to grain, vegetables and fruits during the harvest season. Strictly prevent pesticides from polluting water sources. If the patient wakes up, he should try to induce vomiting immediately. People with skin poisoning should wash the contaminated skin immediately. People with respiratory poisoning should leave the environment that causes poisoning as soon as possible. Those who are seriously poisoned should be sent to the hospital for emergency treatment immediately. 34. Pay attention to ventilation for heating in winter, and beware of gas poisoning. When using coal stove, gas stove or liquefied gas stove for heating in winter, due to poor ventilation, insufficient oxygen supply or gas leakage, a large amount of carbon monoxide can accumulate indoors, causing personnel poisoning. To prevent gas poisoning, we should try to avoid using charcoal fire basin for heating indoors, and pay attention to ventilation when using the stove to ensure adequate oxygen supply; Install the air bucket and chimney, and the air outlet should not be directly opposite to the air outlet. The chimney should be cleaned regularly to keep it unobstructed; When using liquefied gas, we should also pay attention to ventilation, often check gas and liquefied gas pipelines and valves, and ask professionals to repair them in time if there is any leakage; When cooking with water on a gas or liquefied gas stove, attention should be paid to prevent the water from overflowing and extinguishing, resulting in gas leakage. If there is any leakage, immediately close the valve and open the doors and windows to make the indoor air circulate. After gas poisoning, the light person feels dizzy, headache, weakness of limbs, nausea and vomiting; In severe cases, coma, hypothermia, shortness of breath, blue skin, cherry red lips and incontinence will occur. If the rescue is not timely, it will endanger life. If someone is poisoned, immediately move the poisoned person to an outdoor ventilated place, unbutton his collar and keep breathing smoothly. Those who are seriously poisoned should immediately call an ambulance to the hospital for rescue and so on.