A Quick-fix Guide to boost your Hygiene Quotient

Personal hygiene is the first step to good health and grooming. While it is important to cultivate good hygiene habits right from the start, it becomes extremely crucial when you hit puberty. An onset of a crazily exciting yet turbulent time of life, puberty is all about your body going through major changes, internally and externally, due to growth triggering hormones. For instance, you may notice your skin and scalp getting oilier, hair growing in places that were smooth earlier, excessive perspiration and changing body odour. Also girls start their menstrual journey, while boys grow facial and chest hair.
These changes call for some essential alterations in your hygiene regimen. Let’s take a quick check on hygiene basics that one must follow:

Hands:

Problem: Exposure of hands to infection-causing factors such as nose-blowing, coughing and sneezing, handling pets or pet food, touching a sick person, using the washroom, to name a few.

Easy-Fix:

• Wash your hands thoroughly with hand soap and water after your hands have come in contact with the above factors. It prevents spreading of bacteria and other germs. However, when soap and water is not accessible, use hand sanitizers. Always carry a small hand sanitizer bottle with you when you are out of home. Many schools and colleges do not provide a hand wash or soap in their washrooms. Having your own hand sanitizer pack will ensure that your hands are always clean.
• Make sure that you wash your hands every time before you touch food. After all, you don’t want to introduce germs into your healthy tiffin.
• Whether you are using soap and water or a hand sanitizer, be sure to lather behind your hand, between your fingers and under your nails, for at least 20 seconds. Rinse thoroughly under running water if using soap and water. If using a sanitizer, let it dry on its own.

Nails:

Problem: While long nails look pretty, they easily collect dirt and food particles.

Easy Fix:

• Wash your hands and feet thoroughly with a mild hand wash and water with special attention to the underside of your nails.
• Preferably keep your nails short.
• A quick, once-a-month home manicure or pedicure will help them stay clean and also keep your hands and feet soft to touch.

Hair:

Problem: Oily scalp and hair, dandruff, and head lice

Easy fix:

• Excess oil secretion on the scalp can be controlled by washing your hair daily or on alternate days with a shampoo formulated specially for oily hair. But remember to use a mild shampoo, because you don’t want to entirely strip the hair of oil and turn it dry and lifeless.
• And if you have a dandruff problem, use a shampoo designed for dandruff control. For persistent problem, consult your family physician or a dermatologist.
• Head lice and nits can be dealt with specially formulated shampoos and products, recommended by a doctor or a trichologist.
• Rinse your hair thoroughly post shampooing and follow up with a mild conditioner if required.

Skin:

Problem: Excessive perspiration, strong body odour, dirty nails and body hair
Overactive sweat glands in your body secrete chemicals into your sweat that give it a typical and strong odour. Areas that remain covered, such as the armpits, behind the knees and groin, stink more.

Easy Fix:

• Bathe daily using a mild soap and warm water and dry thoroughly with a clean towel to remove dead skin cells.
• If you perspire excessively, wear clean clothes, underwear and socks, made from cotton or any other naturally sweat-nicking material, for a clean feel.
• To combat excessive body odour, use an antibacterial and antiperspirant deodorant. Or wear your favourite perfume.
• A special note: The groin region needs particular attention, as it is prone to all kinds of infections. To prevent foul odour, dryness, itching and burning sensation, wash the area thoroughly with a mild soap after each visit to the washroom. Keeping the pubic hair short and clean is also crucial to your personal hygiene. Dry thoroughly with a clean cotton napkin.
• Boys and girls may use disposable razors for removing body hair. However, if you are using the non-disposable variety, make sure to rinse it thoroughly under hot water using high pressure to dislodge clogged hair from between the blades.
• Dry the blades thoroughly using a clean towel or a hair dryer to prevent the blades from rusting and nicking your skin.
• Another effective way to clean a razor is with an alcohol swab.
• And finally, know when it is time to replace the blades or the razor.

Menstruation:

Problem: Irritation, itching, redness and bad odour

Easy Fix:

• Wear clean underwear at all times. Wear a good and soft quality sanitary pad that is gentle on the skin. Go for a high absorbency pad with gel crystals and stretchable side wings to prevent staining and leakage. Different sized pads are available for day and night use, as well as for light and heavy flow, so choose accordingly.
• Change your wet napkin after every 6 to 8 hours to prevent infection and bad odour.
• On normal days, girls can wear panty liners to absorb body fluids.
• Wash the pubic area and your hands thoroughly with soap and water or hand sanitizer after each visit to the washroom.

Teeth:

Problem: Decay, cavity and bad breath

Easy Fix:

• Brush twice a day with a soft brush and good quality toothpaste.
• Rinse your mouth thoroughly with water each time after you eat or drink anything.
• Floss to dislodge food particles stuck between your teeth.
• Use an antibacterial mouthwash for a clean and fresh feel.
  Remember there is no substitute or short cut for personal hygiene. Good hygiene practices observed during your teen years will stand you in good stead throughout your life. These will not only help prevent infections, but will also boost your self-esteem immensely while contributing to an overall happy, healthy and well-groomed personality.

Good Oral Hygiene – A Gateway to Good Health

Healthy, sparkling teeth and good oral hygiene are mandatory to staying healthy. It is important right from the time you have your first tooth. And here is why.

Healthy teeth

• Help you chew your food well
• Help you speak clearly
• Give you a great smile and,
• Help you look your best

Now let’s quickly browse through some of the most common dental problems and what causes them.

Tooth Decay and Dental Caries:

When debris of starch- and sugar-rich food, be it your home food or junk food, remains on the teeth, the bacteria in the mouth breed on it, converting it into acid. This acid along with the saliva forms tartar and plaque, which cling to the enamel or outer surface of the teeth. If ignored, it may gradually corrode the tooth enamel leading to decay, cavities and often severe toothache. Eating may become difficult, which in turn will affect your overall health.

Bad breath or Halitosis:

It is another common dental problem faced by many. It is often a consequence of plaque and tartar accumulating in the mouth. Though there are many factors responsible for foul oral odor, including pungent foods, dry mouth, respiratory infections, to name a few, poor dental hygiene remains a prime reason.
Believe me, it is a disgusting experience when you talk to someone with a bad breath. To find out if are one of them, take a simple test. Blow into your palm and smell your breath. Is it fresh or is there a bad odor?  In case, you do have bad breath issues, no worries, it is never too late to take corrective measures.

Stained teeth:

Yellow or gray stains on the teeth may be caused by regular consumption of acidic foods, tea, coffee, certain dark-colored fruit juices, smoking, and nicotine-based mouth fresheners, to name a few. Discolored teeth can make you lose your smile and confidence. After all, who wants to show their stained teeth, when someone calls out “say cheese..“ But when you have a set of 32 healthy and sparkling teeth, you are likely to flaunt them often.
But how do you achieve and maintain the pearly smile?  It’s really simple. The secret lies in a teeny bit of self-discipline, self-commitment and in knowing the right oral care regime.
Brushing is the first key to healthy teeth and gums. Brush gently, at least twice a day. Brush for 2 to 3 minutes, using proper brushing techniques. Rinse your mouth thoroughly. And don’t forget to scrape your tongue.
Rinse your mouth after you eat or drink anything.
Flossing once a day, is another important step; it helps dislodge food stuck between the teeth, where your brush can’t reach.
And finally, use an anti-bacterial mouthwash, which also leaves behind a fresh feel in the mouth.
Include plenty of fiber-rich fruits and vegetables in the diet, raw salads are recommended.
Minimize intake of sweetened snacks and beverages.
Drink plenty of water.
And finally, go for regular dental checkups and cleanings. But remember, while your dentist can treat your oral problems and remove any build-up on your teeth, it does not replace daily dental care, which is entirely up to you.
Your teeth are your partner for life, take good care of them and they in turn will keep you healthy.

Eat Healthy to Power your Body and Brain

Eating healthy is important, and we all know that. But what does healthy eating really constitute? Simply put, it means eating a balanced diet that provides all vital nutrients - like carbohydrates, proteins, fats and fatty acids, vitamins, minerals and fiber - in the right proportion. Healthy eating helps all the internal organs and systems to function optimally. When we are healthy we feel good physically, mentally and emotionally. This state of good health is reflected in how we look, on the skin, hair, nails and in all our actions and disposition.
Children, today, are overburdened with their studies, assignments, projects, running between classes, or play, right from the time they are up. Also, their body is going through a phase of rapid growth and development. Thus, they need to eat healthy and nutritionally balanced meals.
Breakfast is the first meal of the day, after your body has fasted for almost 10 to 12 hours during the night. A nutrition-packed breakfast replenishes the body with energy and vital nutrients needed to kickstart the day.

• A healthy breakfast will keep you physically fit and active. It will recharge your brain cells to keep you in a good mood, boost memory power, focus and attention span, throughout the day. Without it, you are likely to feel tired, irritable, sluggish or restless.
• It regulates your metabolism, helps lose excess weight and also helps maintain a healthy body weight.

However, those who skip breakfast or skimp on it are likely to snack more on junk food like chips, sugary snacks, sweetened drinks and chocolates. Because when you are hungry, you are likely to snack on anything that will help you satisfy your hunger, or overeat at the lunchtime. And because it is comfortable and easy, you are likely to develop wrong eating habits.

So What Should You Eat?

In the fast lives that we lead today, it is almost impossible to enjoy an elaborate home-cooked breakfast spread. But it does not mean that you can’t eat a healthy breakfast.
Eat eggs, milk, fruits and nuts for your protein, vitamins and mineral needs. There are fast-to-cook and good-to-eat breakfast options available in the market for kids, which are specially formulated, to meet their nutritional requirements. Plain and flavored breakfast cereals such oats, cornflakes, wheat flakes, rice crispies, muesli, milk additives, and health drinks, provide sufficient nourishment to last you till your next meal. These foods are rich in fiber, good carbs, and proteins and are fortified with vital nutrients including iron, calcium, various vitamins, DHA and other nutrients. Combined with milk, fruits and nuts, these make a quick, tasty and healthy breakfast.
Just like breakfast, your lunch and dinner are equally important and should provide you with balanced nutrition to keep you going, every day of your life.