Hygiene: golden rules for lasting well-being

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Extract from the article: Hygiene is that part of medicine which studies the individual and collective means, principles or practices aimed at preserving, promoting or favoring health. It essentially concerns lifestyle choices. These choices are adopted because of their posit

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Hygiene is that part of medicine which studies the individual and collective means, principles or practices aimed at preserving, promoting or favoring health. It essentially concerns lifestyle choices. These choices are adopted because of their positive impact on one's own physical or moral well-being.

Everyday behaviours are strongly influenced by our perception of our state of health. A healthy lifestyle enables us to manage stress better, sleep better and reduce the risk of disease.

A balanced diet

Eating  healthy, varied and a balanced diet is the key to staying healthy and maintaining a healthy weight. “Eat a variety of nutrient-rich foods su"ch as vegetables, fruit, lean proteins and whole grains.Eat less fat, less salt and less sugar to avoid the risk of chronic diseases such as obesity, diabetes and heart disease, and limit consumption of processed foods”, recommends Sandrine Zerbo, Nutritionist-Dietician, Specialist in Clinical Nutrition and Enteral and Parenteral Nutrition.

Physical activity

Maintain regular physical activity for better health, insists Dr Damien Ekoué-Kouvahey, Sports Physician. This can include activities such as walking, jogging, stair-climbing and skipping. “Regular exercise can help strengthen muscles, improve blood circulation, reduce stress, prevent chronic diseases and improve our quality of life,” stresses Dr Damien Ekoué-Kouvahey. Get at least 30 minutes of physical activity a day.

Drink enough water

Drinking enough water is crucial to maintaining good hydration and eliminating toxins from the body. “Water is essential for our bodies to function properly, helping to regulate our body temperature, transport nutrients and oxygen to our cells and eliminate waste.Drink at least 1.5 liters of water a day; this amount can vary depending on various factors such as weight, age, level of physical activity and climate. If you're physically active or live in a hot climate, you may need to drink more water to compensate for the amount you lose through sweating”, explains Sandrine Zerbo, State Nutritionist-Dietician. Opt for fresh, homemade fruit and vegetable juices, soups, teas and herbal teas.

Avoid risky behavior 

Tobacco and alcohol are enemies of venous circulation. They increase the risk of cardiovascular and liver disease, mental disorders, social problems and premature aging.“Beware of excessive alcohol, which can affect the nervous and cardiac systems; smoking, which can cause serious respiratory diseases such as lung cancer,” warns Sandrine Zerbo.

Managing stress

Stress is a risk factor for many diseases.  To manage stress, “practice a healthy lifestyle. Do relaxation exercises (deep breathing techniques, massage or muscle relaxation, listen to pleasant music). Set aside time for rest in your daily routine.Devote time to things that give you pleasure, within the limits of your resources. Ask a psychologist to help you in this process,” recommends Fréderic Tchassim, Head of Psychology at the Centre National d'Appareillage Orthopédique (CNAO-Lomé).

Good quality sleep

Sleep quality has a direct impact on physical and mental health. We need to get enough sleep and maintain a regular sleep routine. Sleep promotes cell regeneration.. According to Dr Raphael Ehlan, Sleep Physician at the Clinique Médico Cardiologique “Coeur de Grace” (Lomé), “lack of sleep is linked to mood disorders, lack of energy and attention, and more generally to a general inability to function as usual. One bad night is unlikely to cause any damage, but chronic sleep deprivation increases the risk of obesity, heart disease, diabetes and depression”.

Maintain good body hygiene

Body hygiene helps to avoid illness, increase self-confidence and boost energy levels. Maintaining good body hygiene is essential for long-term health.“In addition, body hygiene helps you feel more relaxed and sleep better.Good body hygiene helps prevent infections and illnesses, so wash your hands regularly, take a shower every day and brush your teeth twice a day”, says Dr. Jean-Claude Bakpatina, General Practitioner at Cliniqe Floreal (Lomé).

Avoid a sedentary lifestyle

A sedentary lifestyle is a risk factor for many diseases. “It's essential to move around regularly, even when you're sitting at a computer.Answer phone calls standing up, for example, and park your car or motorcycle away from your workplace, so you can walk.Take the stairs instead of the elevator,” recommends Pr René Baragou, Head of Cardiology at CHU Sylvanus Olympio in Lomé.

Maintain social relationships

Social relationships have a positive impact on mental health. “Another tip for a healthy lifestyle is to maintain a rich, healthy social life with people you enjoy. These can be your family, friends, etc. The most important thing is to interact with those around you. Too much solitude can be detrimental to your quality of life, as man is above all a social being. Don't hesitate to talk, smile or laugh whenever you can. It's very beneficial for good mental health,” says Dr. Zinsou Selom Degboe, Clinical Psychologist/Psychotherapist at the Clinique de Psychiatrie et de Psychologie Médicale (CPPM) at the CHU Campus in Lomé.

Prevention is better than cure

A healthy lifestyle is an ongoing commitment that requires effort, but the benefits to our well-being and longevity are undeniable. As with any wellness journey, it's an ongoing learning process, where it's essential to listen to ourselves and make conscious choices for a healthier, happier life. Individually, each person must find their own balance to maintain good physical and psychological health.This health balance is unique to each individual and often evolves over time (changes in behavior and lifestyle).Regularly questioning one's own health habits gives us the means to identify those habits that can become harmful and undermine our equilibrium. This doesn't mean banishing behaviours that we perceive as pleasurable, but simply avoiding pathological attitudes that can cancel out the benefits of these behaviours and give rise to their negative aspects.

Abel OZIH