health and remedies
PGI Doctor Explain How To Sanitize Essential Items At Home
During an epidemic, as people bring essential or other items home, the likelihood of coronavirus contracting increases. Professor of PGIMER’s Department of Community Medicine and School of Public Health, Drs. Sonu Goyal explains why sanitizers are not recommended to be used on fruits and vegetables and handling cooked food can be a cause for concern. Exposing myths, Professor Goyal sheds light on protocol while bringing essential goods to a house.
1.How can we ensure safety after receiving vegetables and fruits from vendors?
The virus is likely to live on fruits and vegetables for 6-8 hours and if they are exposed to heat, the virus will live for less than four hours. In any case, when one receives vegetables from vendors, the usual protocol should be to keep it out for four hours within a packet.
After the said time, dispose of the packets and pour the food into hot water or wash them with warm water and baking soda to ensure complete safety.
2. There are many who use sanitizers on vegetables and fruits. Is this a suitable method?
Sanitizers are not fully recommended for vegetables and fruits, but they can be harmful due to the presence of chemicals. In addition, there is no evidence that sanitizers can kill a virus on vegetables and fruits. Sanitizers are only useful for our hands, body, and metal or steel surfaces. Spraying chemicals on vegetables and fruits become more harmful because it is being sprayed on things that anyone will consume.
Hot water is sufficient or in hot water just add a drop of KMnO4 or potassium permanganate and immerse the food items in it. It is the safest to use and is also pocket-friendly. If one does not have potassium permanganate, baking soda can be used in hot water. Wear a mask while doing it.
3. What should be done in the case of items like bananas or onions that cannot be immersed in hot water or washed?
It is like a catch 22 situation especially now when the outside temperature is increasing and there are also perishable objects. Such items should be kept in a closed place where heat does not directly reach it. The purpose is not to expose yourself to these things and keep them out for 3-4 hours before consuming them. Do not cook these vegetables immediately and do not consume fruits.
4. How to clean the medicine strips?
Even in the case of drug strips, there is no evidence that sanitizers work on them. Keep them in a closed box at room temperature. They should not be exposed immediately after purchasing as they too have changed hands many times. Make sure that you do not put these medicines under direct sunlight as this may affect its efficacy.
5. Many companies have launched botanical sanitizers. Do you recommend them?
I do not know about the composition of these sanitizers. If these vegetable sanitizers contain KMnO4 or potassium permanganate, is it fit for use or not
6. What to do in case of groceries like cheese and milk which cannot be kept out for four hours?
If cheese and milk are packed, one must wash them with soapy water and dispose of the outer packet (while wearing a mask of all) immediately. However, these packets should not be left in the open dustbin. They should be discarded in such a way that they are not in direct contact with any human. In the case of items in plastic, metal, or cold drink cans, the virus can persist for 24–48 hours.
Thus, such items should not be refrigerated, but kept at room temperature where there is no human exposure.
7. Cooked food that has been safely ordered from outside? What about cooked food that is packed in boxes?
There is no problem with cooked food because it is already heated to boiling temperatures that the virus will not survive. Cooked food is not a problem, but its handling is a concern because someone must have packed it and then delivered it. It changes hands several times in the process. Ideally, one should avoid cooked food outside. If there are unavoidable circumstances, make sure that the packet it is coming in, such as a pizza box or cake box, is discarded immediately.
There is no evidence that sanitizers are effective on cardboard surfaces, thus, using it may prove futile.
8. What to do in case of cash, newspapers, or stationery items?
Many governments are cleaning books and recommending the same. This virus cannot persist or remain stable in newspapers, cash, or books for long. They should be kept outside for 2-3 hours before using one. Sanitizers cannot be of any use to them. Plastic or metal objects such as pens or pencil boxes can be sanitized because there is evidence that sanitizers work on them.
News Source: IndianExpress
health and remedies
How to stay fit during Diwali 2024: Diet tips, easy workouts, tricks to manage stress during the festive season
Staying on track with your fitness goals during Diwali season can be challenging. These expert-recommended tips can help you stay active amid the festivities.
Diwali 2024: How can you stop feeling bloated, tired, and stressed out during the festive season? What should you eat at Diwali parties? How can you stay fit and look your best? If you, too, are wondering how to stay healthy during the festive season and control your calorie intake while also eating and doing what you want, you have come to the right place. Also read | Dussehra to Diwali holiday health tips: Stress management during the festive rush
Even the most disciplined people can find it difficult to stick to their health routines during the festive season. But you can make things different this year. All that eating and socialising does not have to set you back on your fitness goals.
To help keep you on track, we’ve enlisted the aid of leading experts in health, fitness and nutrition for some much-needed advice. If you tend to get a little anxious around the festive season, don’t miss these simple tips and tricks to follow:
Nutrition and diet tips for Diwali festivities
Payal Kothari, nutritionist and author of The Gut, has shared with HT Lifestyle her tips on how to enjoy Diwali parties without compromising gut health. She says, “The festive season is filled with irresistible treats and family gatherings, but it doesn’t mean you have to compromise on your health goals.”
She suggests opting for healthier alternatives without missing out on the joy of eating; but the key word there is balance. “Choose nutrient-dense snacks like roasted nuts, baked samosas, and fresh fruit platters over fried foods. Moderation is key — enjoy your sweets, but keep portion sizes in check,” Payal says.
Dr Kiran Soni, head of the department of Nutrition and Health at Yatharth Hospitals Greater Noida, adds that to maintain health and fitness during Diwali, you should focus on portion control rather than completely rejecting your favourite dishes.
“Fill your plate primarily with vegetables and lean proteins, leaving smaller portions for sweets and fried items. Stay hydrated; when attending parties, eat a small protein-rich snack beforehand to avoid overindulging,” she says.
Another one of your non-negotiables this festive season should be staying hydrated. Payal says, “Focus on staying hydrated by drinking plenty of water, herbal teas, and infused water to flush out toxins and curb overeating. Drink soup at home if you can, and then head out, or eat a small protein meal before heading out.”
Easy workouts to fit into your festive schedule
It’s not easy to fit in your workouts during the festive season, but even if exercise isn’t quite your top priority during the month of October, you can still move to stay active. Dr Soni says, “Maintaining physical activity is crucial during the festive season. Aim for short, high-intensity workouts when time is limited. Consider morning yoga or stretching sessions to energize your day. Take walks after heavy meals to aid digestion and burn calories.”
Payal recommends short, effective workouts, such as a 15-20-minute HIIT session, 20-30 burpees yoga stretches, or even a brisk walk. She says, “If you’re attending family gatherings or parties, use the opportunity to stay active—dance during celebrations. Being the first one to initiate the moves on the dance floor can help digest the extra food and burn those calories. Or go for a walk with your loved ones. Even 10 minutes of stretching in the morning can improve your energy levels and help you feel your best.”
How to manage stress during the festive season
Diwali season can bring a lot of stress and strain on your mental health, ranging from mild annoyances to the types of anxieties that keep you up at night. And as you probably know, exercise is a great way to relieve all of that. Another truth: what you eat matters too.
Payal suggests adding mood-boosting and stress-relieving foods to your diet, like dark leafy greens, almonds, and foods rich in Omega-3s, such as chia seeds and flaxseeds. She says, “Soups are great for gut-brain health.”
Dr Soni adds, “Managing stress is essential for overall well-being during busy festive periods. Incorporate stress-reducing foods into your diet, such as foods rich in omega-3 fatty acids (like fatty fish, walnuts, and flaxseeds), complex carbohydrates (whole grains, vegetables), and magnesium-rich foods (leafy greens, legumes). Prioritise sleep and maintain a consistent sleep schedule as much as possible.”
Other coping mechanisms? “Practise mindfulness by incorporating short meditation or deep breathing exercises into your day, even if it’s just for five minutes. Prioritise quality sleep, and try to set aside a few moments of ‘me time’ to recharge. By making these small adjustments, you can enjoy the festivities guilt-free while maintaining a balance between health and celebration,” Payal says.
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