Jinsi ya kuwa na afya na kuzuia magonjwa

Kiingereza piaKiingereza hakuna

Kuna mambo mengi unaweza kufanya ili kuwa na afya bora. Soma vidokezo juu ya jinsi ya kuwa na afya. Kujifunza jinsi ya kuzuia kuenea kwa magonjwa na maambukizi. Soma kuhusu umuhimu wa kulala na jinsi ya kuacha sigara.

There are many things you can do to stay healthy. Read tips on how to be healthy. Learn how to prevent the spread of diseases and infections. Read about the importance of sleeping and how to stop smoking.

Jinsi ya kuwa na afya

How to be healthy

Nawa mikono yako

Wash your hands

Uoshaji mikono ni jambo muhimu zaidi unaweza kufanya kuweka wewe na familia yako afya. Hii ni kwa sababu viini vingi vinavyosababisha magonjwa ni kuenea kwa mkono mwasiliani.

Hand-washing is the most important thing you can do keep you and your family healthy. This is because many germs that cause illnesses are spread by hand contact.

Hakikisha wewe Nawa mikono yako baada ya kupiga chafya au kukohoa, kabla ya kutayarisha chakula, baada ya kutumia choo, baada ya kugusa mtu mgonjwa, baada ya kushughulikia taka au jambo kinyesi, na baada ya kugusa mnyama.

Make sure you wash your hands after you sneeze or cough, before preparing food, after you use the toilet, after you touch a sick person, after you handle garbage or fecal matter, and after you touch an animal.

Unaweza kujifunza zaidi kuhusu jinsi ya Nawa mikono yako vizuri.

You can learn more about how to wash your hands correctly.

Utunzaji wa meno yako

Take care of your teeth

Kuchukua huduma ya kinywa na meno yako ni muhimu kwa ajili ya kuepuka matatizo ya kiafya. Madaktari kupendekeza kwamba kupiga mswaki meno yako mara mbili kwa siku na umuone mara moja kwa siku. Lazima pia utembelee hygienist meno katika ofisi yako meno kila baada ya miezi sita kuwa meno kusafishwa na kukaguliwa. Unaweza kusoma kuhusu jinsi ya utunzaji wa kinywa na meno yako.

Taking care of your mouth and teeth is important for avoiding health problems. Doctors recommend that you brush your teeth twice a day and floss once a day. You should also visit the dental hygienist at your dentist’s office every six months to have your teeth cleaned and checked. You can read about how to take care of your mouth and teeth.

Kuzuia kusambaa kwa homa na mafua

Prevent the spread of colds and flu

Baadhi ya magonjwa, kama baridi au homa, kuenea kwa urahisi kati ya watu.

Certain illnesses, like a cold or flu, spread easily between people.

Kuna mambo matatu muhimu unaweza kufanya ili kulinda watu wengine kutoka kuambukizwa yako baridi au homa ni:

There are three important things you can do to protect other people from catching your cold or flu are:

1) Kufunika pua yako wakati wewe kupiga chafya

1) Covering your nose when you sneeze

2) Kufunika mdomo wako wakati wewe kikohozi
2) Covering your mouth when you cough
3) Kunawa mikono yako kila wakati kupiga chafya na kukohoa

3) Washing your hands every time you sneeze and cough

Vituo kwa ajili ya kuzuia na kudhibiti magonjwa (CDC) ni wakala wa serikali ambayo inatoa ushauri kuhusu jinsi ya kuwa na afya bora. CDC ina taarifa kuhusu jinsi ya kuzuia kuenea kwa ugonjwa Nyumbani, kazi, shule, na katika umma.

The Centers for Disease Control and Prevention (CDC) is a government agency which gives advice about how to stay healthy. The CDC has information about how to prevent the spread of disease at home, work, school, and in public.

Chawa

Head lice

Chawa ni wadudu mende vidogo kuishi kwa binadamu. Kuishi na kulisha juu ya damu kutoka juu ya kichwa chako, kusababisha hisia ya Mwasho sana na kuhudhiwa. Chawa yanaweza kuenea kwa urahisi sana kutoka mtu hadi mtu na ni tatizo la kawaida sana miongoni mwa watoto. (Chawa mara nyingi kuenea ambapo kuna vikundi vya watoto, kwa mfano katika shule.)

Head lice are tiny bugs that live on human heads. They survive by feeding on blood from the top of your head, causing an intensely itchy and irritated feeling. Lice can spread very easily from person to person and are a very common problem among children. (Lice frequently spread where there are groups of children, for example at a school.)

Ikiwa wewe au mtoto wako wana chawa, sio ishara ya usafi maskini. Hata hivyo, utakuwa na kuchukua hatua fulani ili kuhakikisha tatizo huenda mbali. Jifunze zaidi kuhusu chawa.

If you or your child have lice, it is not a sign of poor cleanliness. However, you will have to take certain steps in order to make sure the problem goes away. Learn more about head lice.

Kunguni

Bedbugs

Sawa na chawa, kunguni ni mende vidogo ambayo huuma, kusababisha itchiness na kuwasha kali juu ya ngozi karibu bite. Tofauti na chawa, kunguni kuishi katika samani na nguo.

Similar to lice, bedbugs are tiny bugs that bite humans, causing itchiness and severe irritation on the skin around the bite. Unlike lice, bedbugs live primarily in furniture and clothing.

Kunguni yanaweza kuenea kwa urahisi sana kati ya watu, hivyo ni muhimu kuwa na ufahamu wa jinsi ya kuwazuia. Unaweza kujifunza katika lugha nyingi kuhusu dalili za kunguni na jinsi ya kudhibiti tatizo. Taarifa ni katika lugha nyingi.

Bedbugs can spread very easily between people, so it’s important to be aware of how to prevent them. You can learn in many languages about the signs of bedbugs and how to control the problem. The information is in many languages.

Tabia ya kulala

Sleeping habits

Kupata usingizi usiku mwema ni muhimu kwa afya yako ya kimwili na kiakili. Mahitaji makubwa ya watu wazima 7 kwa 8 masaa ya kulala usiku.

Getting a good night’s sleep is important for your physical and mental health. Most adults need 7 to 8 hours of sleep a night.

Kuendeleza tabia ya kulala ya afya

Developing healthy sleeping habits

Hapa ni baadhi ya vidokezo kwa ajili ya kulala afya:

Here are some tips for healthy sleeping:

  • Mazoezi kila siku.
  • Kwenda kulala wakati huo huo kila usiku.
  • Kufuata ibada ya muda ya kitanda.
  • Kuepuka taa angavu wakati wa usiku.
  • Kuepuka chakula nzito wakati wa usiku.
  • Soma Kitabu.
  • Zima vifaa vya elektroniki kama simu yako na kompyuta saa moja au mbili kabla ya kwenda kitandani.
  • Unajua nini kazi bora kwa ajili yenu, hivyo kufuata mwongozo yako mwenyewe!
  • Exercise every day.
  • Go to bed at the same time every night.
  • Follow a bed time ritual.
  • Avoid bright lights at night time.
  • Avoid heavy food at night time.
  • Read a book.
  • Turn off electronic devices like your phone and computer an hour or two before going to bed.
  • You know what works best for you, so follow your own guidance!

Soma na Marekani Academy ya kulala dawa ya ushauri kuhusu afya kulala.

Read the American Academy of Sleep Medicine’s advice about healthy sleeping.

Usingizi kwa ajili ya watoto

Sleep for kids

Ni muhimu hasa kwa watoto kupata usingizi usiku mwema. Watoto wanahitaji usingizi zaidi kuliko watu wazima. Ni muhimu hasa kwa ajili ya maendeleo yao ya kimwili na kiakili. Wewe na watoto wako unaweza kusoma usingizi vidokezo kutoka ya Msingi ya taifa usingizi. Wakati wewe Hakikisha watoto wako kupata usingizi wa kutosha, ni kuwatayarisha bora katika shule. Wakati huo huo kwamba ni kuwasaidia wao kukuza tabia ya maisha yote ya afya.

It is particularly important for children to get a good night’s sleep. Children need more sleep than adults. It is particularly important for their physical and mental development. You and your children can read sleep tips from the National Sleep Foundation. When you make sure your kids get enough sleep, you are preparing them to do better in school. At the same time that you are helping them to develop life-long healthy habits.

Utakuwa kushangaa kuhusu tofauti inafanya kupata usingizi wa kutosha! Usisahau kueneza neno katika jamii yako kuhusu faida za kulala.

You will be surprised about the difference it makes to get enough sleep! Don’t forget to spread the word in your community about the benefits of sleeping.

Jinsi ya kuacha sigara

How to stop smoking

Watu kuanza kuvuta sigara kwa sababu tofauti. Nchi nyingi wala kutoa taarifa juu ya athari ya madhara ya sigara na kwa hivyo uvutaji ni utaratibu wa kawaida. Chochote sababu yako ilikuwa kwa ajili ya kuanza moshi, kuacha itakuwa ya manufaa kwa afya yako. Sigara huleta kansa na magonjwa mengine.

People start smoking for different reasons. Many countries don’t provide information on the harmful effect of smoking and therefore smoking is a common practice. Whatever your reason was for starting to smoke, quitting will be beneficial to your health. Smoking leads to cancer and other serious illnesses.

Sigara inawaumiza karibu kila ogani ya mwili. Ni chanzo kikuu cha vifo vingi vinavyoweza kuzuiwa. Sigara huongeza hatari yako kuendeleza masharti yafuatayo:

Smoking harms nearly every organ of the body. It is the leading cause of preventable death. Smoking increases your risks to develop the following conditions:

  • Pumu na secondhand moshi
  • Saratani
  • Ugonjwa wa ufizi
  • Ugonjwa wa kisukari
  • Hatari wakati wa ujauzito
  • Kiharusi
  • Ugonjwa wa moyo
  • Magonjwa ya mapafu
  • Asthma and secondhand smoke
  • Cancer
  • Gum disease
  • Diabetes
  • Risks during pregnancy
  • Stroke
  • Heart disease
  • Lung diseases

Kuacha sigara ni vigumu kwa kila mtu. Tena na kuvuta, ni vigumu! Hii ni kwa sababu sigara ni addictive. Huna kufanya hivyo peke yake. Kumwambia daktari wako kuhusu maslahi yako katika kuacha kupata msaada, kama vile ya kidonge au kiraka ambayo itasaidia kurahisisha mchakato wa. Kujifunza kuhusu sigara na jinsi ya kuacha kutoka CDC.

Quitting smoking is hard for everyone. The longer you have smoked, the harder it is! This is because smoking is addictive. You do not have to do it alone. Tell your doctor about your interest in quitting to get help, such as a pill or a patch that will help make the process easier. Learn about smoking and how to quit from the CDC.

Ni pamoja na bidhaa kusaidia kuacha sigara:

Products to help stop smoking include:

  • Nikotini ufizi
  • Nikotini viraka
  • Sigara elektroniki
  • Nicotine gum
  • Nicotine patches
  • Electronic cigarettes

Kumbuka: Kama wewe wameandikishwa katika matibabu kisha kitu chochote ambacho hukusaidia kuacha sigara litashughulikiwa chini ya mpango wako wa bima. Mipango ya kibinafsi ya wengi pia itafikia vielelezo hivi.

Note: If you are enrolled in Medicaid then anything that helps you stop smoking will be covered under your insurance plan. Many private plans will also cover these aids.

Jifunze zaidi

Learn more

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