Staying Healthy & Well

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How to prevent disease and stay healthy

Disease-causing germs or organisms can attack our bodies, but we can fight infections if our immunity is strong.

To stay healthy and strong we need to not only take care of our bodies, but also our homes and our environment.

BODY

Wash hands regularly with soap and clean water, especially after going to the toilet or changing baby’s nappy and before you prepare or eat food.

Exercise regularly. You should try to exercise for 25-30 minutes every day, at least 3-4 times a week.

Sleep well, it will help to make your immunity stronger to fight disease.

Watch your weight. Being overweight makes you more likely to get sick.

FOOD

Drink plenty of water. You should drink 2 litres of water per day.

Eat healthy food from the 5 main food groups, more whole grains, fruit and vegetables. Eat less sugar and salt and avoid junk food.

Avoid alcohol and smoking.

Hygienic food preparation and storage. Wash and clean all food well and cook thoroughly. Keep it covered to keep flies away from the food.

HOME

Keep surfaces clean by cleaning regularly and properly. Clean more often when someone in the house is sick.

Don’t share personal items such as toothbrushes, towels, razors, nail clippers. Don’t share plates, glasses or eating utensils, and clean them thoroughly after use.

Pet hygiene. Wash pets, their bedding and food bowls regularly. Clean up the pet’s faeces immediately.

Family care. Avoid close contact with sick people, cover nose and mouth when coughing and sneezing. Deworm the whole family and pets twice a year. Encourage the whole family to follow these guidelines to stay healthy.

Vaccination. Ensure children are immunization as per the Road to Health Card. Elderly people should get the Flu vaccine. Do the right thing and get the COVID vaccination

Some conditions that may require medication

Sinusitis

Occurs when the spaces inside the bones of your face, behind your nose, get irritated and swollen. You feel pain and pressure in your face and may have bad-smelling breath. You can go to the pharmacy for a medicine called decongestants to relieve the symptoms. Read more here

Colds and Flu

A cold or flu is an infection in the nose and throat. There is a difference between a cold and flu, because the viruses are not the same. Your symptoms might be different, and you may feel sicker from the flu than a cold, with high fever & muscle aches. You can get medication from the pharmacy to help you relieve your symptoms such as fever, body pains, a runny or stuffy nose, sore throat or cough. Read more here.

Cough

This is when your body tries to clear your throat and lungs. You do not always have to go to a doctor or clinic for a cough, but you can get cough syrups or lozenges that will help to relieve an irritating cough. Read more here

Diarrhoea and Dehydration

Diarrhoea is when you pass large volumes of watery stool at least 3 times in 1 day. If your body loses too much water quickly from diarrhoea or vomiting, you can get dehydrated. It is important to get medicine from the pharmacy to slow down or reduce the passing of stool. You can also get oral rehydration solution to make sure you are well hydrated and put back the salts you lost in the runny stools. Read more here

Constipation

Having less than 3 bowel movements per week, or it feels like you are not passing all your stools. To make sure you do not get constipated, you need to eat healthy, drink more water and get more exercise. If this does not help quickly, you can get a micro-enema from the pharmacy which can give you quick relief from constipation. Read more here

Worms

Intestinal worms are parasites that live in and feed off your body. 1 in every 2 children may have worms, and 1 in every 5 adults can too. A person with worms may not have symptoms, therefore, always deworm the whole family twice a year. First use a 3-day course of deworming medicine, and then single-dose medicine after every 6 months. Speak to your pharmacist about options for the whole family. Read more here

When to get medical care & advice

If you experience any of the following symptoms, go to your Doctor, Clinic or Healthcare Professional as soon as possible.

Any fever lasting for more than 3 days in adults or any fever in children (38˚C or higher)
Prolonged symptoms of a cold, flu or sinusitis (more than 10 days), severe headaches, stiff neck, or symptoms improving and then coming back
Severe weakness, tired or unsteady
Dizzy and confused, non-responsive
Difficulty in breathing/shortness of breath – blue lips, especially in children
Constant pain or pressure in chest or stomach
Signs of severe dehydration: thirst, passing a little dark urine or no urine, pinched skin does not flatten back
Diarrhoea lasting more than 2 days for adults, 24 hours for children
Severe pain in the abdomen or rectum
Stools that are black and tarry or contain blood or pus
Frequent vomiting
Excessive weight loss

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