Ten Tips for Psychosocial Well-Being During the Outbreak

 Uncertainty, stress and some hysteria.  The current Coronavirus (Covid-19) pandemic and social distancing have generated anguish in the population. 

Faced with this, the World Health Organization (WHO) Department of Mental Health and Substance Use has prepared the report "Psychosocial and mental health considerations during the COVID-19 outbreak" in which it reflects a series of tips to support psychosocial well-being and mental health during the COVID-19 outbreak  

1. Minimize the time you spend watching, reading, or listening to news that causes anxiety or distress. Seek information only from sources you trust and primarily on practical steps that help make protection plans for you and your loved ones. Look for updates to information once or twice a day, at specific times.

 2. Protect yourself and support others. Helping others in need can be beneficial, not only for the person who receives it but also for the one who offers it. 

3. Recognize the importance of the people who care for others and the health workers who are caring for them. people with COVID-19 in your community 

4. For healthcare workers: Take good care of yourself right now. Try and adopt helpful response strategies, such as resting and taking breaks during work or between shifts, eating healthy and enough, being physically active, and staying in touch with family and 3 friends. Try not to adopt inappropriate response strategies such as tobacco, alcohol or other drug use. 

5. For those who have children in their care. Help infants find positive ways to express their feelings, such as fear and sadness. Each child has their own way of expressing her emotions.

 6. Keep children close to parents and family, if this is considered safe, and avoid separating them from people with whom they live where possible. 

7. As much as possible, maintain familiar routines in everyday life or create new routines, especially if children have to stay at home. Organize interesting and age-appropriate activities, including learning activities. 

8. Talk about COVID-19 with children and rely on frank and age-appropriate information. If your children have concerns, addressing them together may decrease anxiety. 

9. Older people, especially if they are isolated and have cognitive impairment or dementia, may become more anxious, angry, stressed, agitated, and withdrawn during the outbreak or while in quarantine. Provide practical and emotional support from family members, caregivers, and health professionals. 10.

 Cambios en el Estilo de Vida para Controlar los Ataques Cardiacos

You can ameliorate your health after a heart attack by making life changes. 

 General Tips for Managing Your Health After a Heart Attack 

 Still, quit, If you bomb. 

 Eat a heart-healthy diet that 

 Be low in impregnated fat and cholesterol. 

 Be rich in whole grains, fruits, and vegetables. 

 Don't include products with trans adipose acids. 

 Exercise Regularly (at least 30 twinkles a day of moderate intensity exertion most days of the week). 

 Lose weight if you're fat or fat. 

 Take your specifics as directed. 

 Drink alcohol only in temperance, keeping in mind the pitfalls associated with regular alcohol consumption. 

 One or smaller alcoholic drinks a day for women 

Two or smaller alcoholic drinks a day for men 

 Still, quit 

, If yousmoke.Smoking can increase the quantum of adipose material that builds up in your highways. Plus, the nicotine in cigarette bank makes your heart work harder. It narrows your blood vessels and latterly increases your heart rate and blood pressure. Also, remember that secondary bank is bad for your health. Make sure you aren't exposed to cigarette bank at all. When you quit smoking, your threat of heart complaint drops vastly within the first time. 

 Eat a Heart-Healthy Diet 

A diet low in impregnated fat and cholesterol, and rich in whole grains, fruits, and vegetables, will help reduce cholesterol situations, blood pressure, and body weight; Three Threat Factors for Heart Attacks. Follow the eating plan recommended by your croaker. Also, remember to condense your diet with Omega 3 adipose acids. There's substantiation to suggest that omega 3 adipose acids help lower blood pressure, help heart arrhythmias, and may lower your overall threat of heart attack. 

 Exercise Regularly 

 Follow your croaker's recommendations for physical exertion. After a heart attack, you'll probably be appertained to a cardiac recovery program, which will help you establish a lifelong exercise plan and cover your original program. Choose exercises that you enjoy and make them a regular part of your day. Strive to maintain an exercise program that keeps you physically fit and at a healthy weight. For utmost people, this could include brisk walking or sharing in other aerobic exertion for at least 30 twinkles per day. 

 Still, Lose Weight 

, If You Are Fat. Follow the diet and exercise plan recommended by your croaker. Being fat or fat is associated with a advanced threat of heart attack, and losing weight reduces that threat. To lose weight, eat smaller calories than you expend. To maintain a healthy weight, eat an equal number of calories than you use. An index of a healthy weight is the body mass indicator. A BMI of 25 and over is associated with high blood cholesterol, high blood pressure, and an increased threat of heart complaint. 

 Take Specifics As Directed 

 Still, take them exactly as directed and report side goods to your croaker, If your croaker has specified specifics for your heart condition. Don't skip capsules or stop taking them without checking with your croaker. 

 Drink Alcohol in Moderation 

 Drinking alcohol heavily is associated with an increased threat of heart attack. Moderate drinking may lower your threat of heart attack. Moderate alcohol consumption equals one drink a day for women and two drinks a day for men. One drink equals 12 ounces of beer or 4 ounces of wine, or 1 ounce of 50 evidence liquor. Also, alcohol could intrude with your specifics. Be sure to bandy your alcohol consumption with your croaker. 

 When to communicate your croaker 

 Still, call 911 for exigency medical help, If you witness casket pain or discomfort. 

 If you're short of breath 

 Still, back, neck, If you have pain in yourarms.However, similar as nausea, sweating, If you develop newsymptoms.If any of your specifics beget side goods 

 References 

 Acute coronary pattern. EBSCO DynaMed website. Available at. Streamlined March 31, 2014. Penetrated April 10, 2014. 

 Cabo J, Alonso R, et al. Omega-3 adipose acids and blood pressure. Br J Nutr. 2012; 107 (Suppl 2) S195-S200. 

 Heart attact recovery FAQs. American Heart Association website. Available at http//www.heart.org/HEARTORG/Conditions/HeartAttack/PreventionTreatmentofHeartAttack/Heart-Attack-Recovery-FAQS_UCM_303936_Article.jsp. Streamlined March 22, 2013. Penetrated April 10, 2014. 

 How is a heart attack treated? National Heart, Lung, and Blood Institute website. Available at 

 What can I do to prevent heart disease?

There are many steps you can take to keep your heart healthy. tips and tricks

Older Women Play Hula Hoop Try to be more physically active. Talk to your doctor about the types of activities that would be best for you. If possible, try to get at least 150 minutes of physical activity each week, keeping in mind that a little activity is best every day. You do not have to do the entire activity at once.

Begin by doing activities that you enjoy, such as brisk walking, dancing, bowling, riding a bike, or gardening. Avoid sitting for several hours every day.

If you smoke, stop it. Smoking is the leading cause of preventable death. Smoking increases damage to the artery walls. It is never too late to reap the benefits of quitting smoking. Quitting smoking, even later in life, can lower your risk of heart disease, stroke, and cancer over time.

Eat a heart-healthy diet. Choose foods that are low in trans fat and saturated fat, added sugars, and salt. As we age, we become more sensitive to salt, which can cause swelling in the legs and feet. Eat plenty of fruits, vegetables, and foods high in fiber, such as those made with whole grains. Learn more about healthy eating on the NIA site. You can also find information on the DASH (Dietary Approaches to Stop Hypertension) eating plan and the US Department of Agriculture Eating Patterns.

Maintain a healthy weight. Balancing the calories you eat and drink with the calories you burn through physical activity helps you maintain a healthy weight. Some ways to maintain a healthy weight include limiting portion sizes and staying physically active. Learn more about maintaining a healthy weight by visiting the NIA site (currently available in English only).

Keep diabetes, high blood pressure, and high cholesterol under control. Follow your doctor's advice for managing these conditions and take medications as directed.

Cholesterol

High levels of cholesterol in the blood can cause plaque to build up in the arteries. Your doctor can measure the level of cholesterol in your blood with a blood test. You must fast overnight or for 8 hours before this blood test. The test will show your overall or total cholesterol level, as well as your LDL ("bad") and HDL ("healthy") cholesterol, and triglycerides (another type of fat in your blood that puts you at risk for Heart problems).

Don't drink a lot of alcohol. Men should have no more than two drinks a day and women only one. One drink is equal to:

One 12-ounce can or bottle of regular beer, ale, or wine soda

An 8- or 9-ounce can or bottle of malt liquor

A 5-ounce glass of red or white wine

A 1.5-ounce shot of distilled liquor such as gin, rum, tequila, vodka, or whiskey

Manage stress. Learn how to manage stress, relax, and cope to improve physical and emotional health. Consider activities such as a stress management program, meditation, physical activity, and discussing problems with friends or family. For more information on stress management techniques, visit the National Center for Complementary and Integrative Health.

Questions to ask your doctor

Ask your doctor questions to learn more about your risk for heart disease and what to do about it. Learn what to do if you are at higher risk for the disease or already have a heart problem.

What is my risk of developing heart disease?

How Much Does My Blood Pressure Measure?

What are my cholesterol levels? (These include total cholesterol, LDL, HDL, and triglycerides.) Make sure your doctor has examined a sample of blood taken while you were fasting to determine cholesterol levels.

Do I need to lose weight to maintain my health?

What is my blood sugar level? Does it mean that I am at risk of developing diabetes?

What other screening tests do I need to find out if I am at risk for heart disease and what should I do to lower my risk?

What can you do to help me quit smoking?

How much physical activity do I need to help protect my heart?

What is a healthy eating plan for my heart?

How do I know if I am having a heart attack? If I think I am having one, what should I do

 Maintain a healthy weight

Scientific exploration shows that healthy eating and regular physical exertion have positive goods on long- term weight conservation. 

 According to experts, on the subject, weight control lies in achieving a balance balancing the quantum of calories you eat with the quantum of calories your body spends or" becks."

-The sweet balance is like a scale. To be in balance and maintain your body weight, the calories you consume (from food) must be balanced with the calories you expend (for normal body functions and physical exertion). 

-Calories consumed = food and drinks. 

- Calories expended = fleshly functions (respiration, digestion, metabolism) and physical exertion. 

balance.jpg 

 How do I know if I've a sweet balance? 

 Still, you're in sweet balance, If your body weight isstable.However, to achieve your thing you'll need to cock the scales in one direction or the other, If you need to gain weight or lose weight. 

To get near to knowing how numerous calories you're presently eating, start writing down the foods and drinks you consume each day. By writing down what you eat and drink, you'll be more apprehensive of everything you consume and produce further mindfulness. It's also recommended to write down the physical exertion you do each day and for how long you exercise. Find a pencil and paper to get started with these simple and helpful tools. 

 Some recommendations 

-The variety in the diet helps balance and health. No single food provides all the nutrients the body needs. Check your food list for variety how numerous different types of food you're eating. 

-The quantum of calories you consume in the day is important, each food counts. 

- The foods that give the most calories are those with the loftiest fat and sugar content. To maintain a healthy weight, avoid calorie-thick foods. And avoid sticky drinks. 

- Portion sizes also count, larger servings of food are more calories. 

- Impregnated fats and trans fats are dangerous to health. Limiting this type of fat helps control calories in the diet and help complaint pitfalls. Foods grandly in impregnated fat include red meat and whole dairy products, coconut and win canvas. Trans fats are plant in hardened vegetable fat, shortening, margarine, and made products similar as biscuits, eyefuls, and flapjacks. 

-A lesser quantum of fruits and vegetables in the diet helps the sweet balance, since they're low-calorie foods, but they've a high content of fiber and water, which help to feel satisfied 

.- Limit the quantum of swab and fat when preparing refections. concluding for sauces and spices that enhance the flavor of the food using for illustration bomb, basil, coriander, bay splint, mintetc. 

 Physical exertion and healthy weight 

 The body requires calories for normal function and for physical exertion. Physical exertion is any body movement that makes the body work. The diurnal physical exertion of a person is divided into several areas the exertion carried out during the working day, the exertion carried out similar as trip or transportation; the exertion you do at home as part of your diurnal tasks and the recreational exertion you do in your free time. 

 It's important to reflect on the physical exertion you're doing in these colorful areas and propose a plan to increase his position of physical exertion. For illustration, using the stairs more and not the elevator in your plant, formerly represents a change and a lesser expenditure of calories. 

Each person will choose the conditioning that they like the most and that they can do. Physical exertion in any area of diurnal life helps tip the balance by adding the calories you expend on a diurnal base. It's good to choose commodity that's pleasurable and realizable so that you don't give up fluently. 

 In general, it's recommended to get 150 twinkles or further per week of physical exertion ( moderate) or 75 twinkles per week of physical exertion ( vigorous), in addition to muscle- strengthening exercises doubly a week. 

 A healthy life requires balance in the food you eat, the drinks you drink, the way you carry out your diurnal conditioning, and the quantum of physical exertion or exercise you include in your diurnal routine. The final test of balance is whether you gain, maintain, or drop your weight. For stylish results, see your croaker or nutritionist for advice on this process. 

 Tips for a healthy family weight 

- Share healthy weight information with your family members 

- Promote recreational plans and conditioning that allow increased physical exertion as a family walks, ca 

.