Ways to Improve Your Health. Part 2

2 USE A SAFE WATE R SUPPL Y Obtaining sufficient clean water for one’s family is a regular chore in some countries. Yet, access to clean water can become a concern in any part of the world when a main supply that is usually good to drink becomes contamina ted as a result of a flood, a storm, a pipe break, or some other issue. If water does not come from a safe source or is not stored correctly, it can cause parasite infestatio n, as well as cholera, life-threat ening diarrhea, typhoid, hepatitis, and other infections. Unsafe drinking water is one of the causes of an estimated 1.7 billion cases of diarrheal disease every year. There is much you can do to slow down or preve nt the onset of illness Cholera is most often contracte d when a person drinks water or eats food that is contamina ted with fecal matter from infected people. What steps can you take to protect yourself, even in the immediate aftermath of a disaster, from this and other types of water contamina tion? *. Ensure that all your drinking water —includi ng the water used for brushin g teeth, making ice, washing food and dishes, or cooking — comes from a safe source, such as an adequat ely treated public supply or sealed bottles from a reputabl e firm. *. If there is any possibili ty that your piped supply has been contami nated, boil your water before use or treat it with an appropr iate chemical product. *. When using chemical s, such as chlorine or water- purifyin g tablets, follow the maker’s directio ns carefull y. *. Use quality water filters, if availabl e and afforda ble. *. If no water- treatme nt product s are availabl e, add househ old bleach, eight drops per gallon of water (two drops per liter), mix well, and then let the water stand for 30 minutes before using it. *. Always store treated water in clean, covered containe rs to protect it from possible reconta mination . *. Ensure that any vessel used to take water from your stored supply, such as a ladle, is clean. 3 WATC H WHAT YOU EAT Good health is impossible without good nutrition, and for good nutrition you need a healthy, balanced diet. You may need to consider your intake of salt, fats, and sugar, and you should watch your portion sizes. Include fruits and vegetable s in your diet, and vary what you eat. Reading the packaging will help you to select whole- grain foods when buying bread, cereals, pasta, or rice. These are richer in nutrients and fiber than the alternativ es made from refined grain. As for proteins, eat small and lean portions of meat and poultry and try to eat fish a couple of times a week, if possible. In some lands it is also possible to find protein- rich foods from vegetable sources. If you eat too many sugars and solid fats, you risk becoming overweig ht. To minimize this risk, drink water instead of sweet beverage s. Eat more fruit instead of sugary desserts. Limit your intake of solid fats from such items as sausages , meat, butter, cakes, cheese, and cookies. And instead of using solid fats for cooking, you may want to use healthier oils. Too much salt, or sodium, in the diet can raise your blood pressure to an unhealthy level. If this is your problem, use the informatio n on food packaging to keep your sodium intake low. Instead of salt, use herbs and spices to flavor your meals. Howmuchyou eat can be as important as what you eat. So, while enjoying your food, do not keep eating after you are no longer hungry. An issue tied to nutrition is the risk of food poisoning. Any food can poison you if it is not prepared and stored properly. Every year, 1 out of every 6 Americans falls sick from food poisoning. Most recover without lasting ill effects, but some die from it. What can you do to minimize the risk? *. Vegetab les grow in soil that may have been treated with manure, so wash these items carefull y before prepari ng them. *. Wash your hands, cutting board, utensils , dishes, and countert ops with hot, soapy water before prepari ng each item. *. To avoid cross- contami nation, never put food on a surface or plate that was previou sly in contact with raw eggs, poultry, meat, or fish, without first washing that surface. *. Cook until the food reaches the right tempera ture, and promptl y refriger ate any perisha ble items that are not going to be eaten immediat ely. *. Discard perisha ble items left at room tempera ture for more than two hours or one hour if air tempera ture exceed s 90 degrees Fahrenh eit (32°C)... Why not request Awake magazine of June 2015 or visit www.jw.org for other articles.