Professional Documents
Culture Documents
5
THINGS
YOU CAN
DO TODAY
!"#2 ˙
I N THI S I S S UE
2 COVER SUBJECT
Ways to Improve Your
Health
1 2 3 4 5
8 HELP FOR THE FAMILY
How to Strengthen COVER SUBJECT
Commitment
OBTAINING sufficient clean water for ˙ Ensure that all your drinking water—includ-
one’s family is a regular chore in some ing the water used for brushing teeth, mak-
countries. Yet, access to clean water can ing ice, washing food and dishes, or cook-
become a concern in any part of the ing—comes from a safe source, such as an
world when a main supply that is usually adequately treated public supply or sealed
bottles from a reputable firm.
good to drink becomes contaminated as
a result of a flood, a storm, a pipe break, ˙ If there is any possibility that your piped
or some other issue. If water does not supply has been contaminated, boil your
come from a safe source or is not stored water before use or treat it with an
appropriate chemical product.
correctly, it can cause parasite infesta-
tion, as well as cholera, life-threatening ˙ When using chemicals, such as chlorine or
diarrhea, typhoid, hepatitis, and other in- water-purifying tablets, follow the maker’s
fections. Unsafe drinking water is one of directions carefully.
the causes of an estimated 1.7 billion ˙ Use quality water filters, if available and
cases of diarrheal disease every year. affordable.
Cholera is most often contracted when ˙ If no water-treatment products are avail-
a person drinks water or eats food that able, add household bleach, eight drops
is contaminated with fecal matter from per gallon of water (two drops per liter),
infected people. What steps can you take mix well, and then let the water stand for
to protect yourself, even in the immedi- 30 minutes before using it.
ate aftermath of a disaster, from this and ˙ Always store treated water in clean, covered
other types of water contamination? containers to protect it from possible re-
contamination.
˙ Ensure that any vessel used to take water
from your stored supply, such as a ladle,
is clean.
˙ Handle water containers with clean hands,
There is much you can do and do not dip your hands or fingers into
water used for drinking.
to slow down or prevent the
onset of illness
3 WATCH WHAT YOU EAT
GOOD health is impossible without good How much you eat can be as important
nutrition, and for good nutrition you need as what you eat. So, while enjoying your
a healthy, balanced diet. You may need to food, do not keep eating after you are no
consider your intake of salt, fats, and longer hungry.
sugar, and you should watch your por- An issue tied to nutrition is the risk
tion sizes. Include fruits and vegetables of food poisoning. Any food can poison
in your diet, and vary what you eat. you if it is not prepared and stored proper-
Reading the packaging will help you to se- ly. Every year, 1 out of every 6 Americans
lect whole-grain foods when buying bread, falls sick from food poisoning. Most recov-
cereals, pasta, or rice. These are richer er without lasting ill effects, but some
in nutrients and fiber than the alterna- die from it. What can you do to
tives made from refined grain. As for pro- minimize the risk?
teins, eat small and lean portions of meat
˙ Vegetables grow in soil that may have been
and poultry and try to eat fish a couple of
treated with manure, so wash these items
times a week, if possible. In some lands carefully before preparing them.
it is also possible to find protein-rich foods
from vegetable sources. ˙ Wash your hands, cutting board, utensils,
dishes, and countertops with hot, soapy
If you eat too many sugars and solid water before preparing each item.
fats, you risk becoming overweight. To
˙ To avoid cross-contamination, never put
minimize this risk, drink water instead of
food on a surface or plate that was
sweet beverages. Eat more fruit instead previously in contact with raw eggs,
of sugary desserts. Limit your intake of poultry, meat, or fish, without first washing
solid fats from such items as sausages, that surface.
meat, butter, cakes, cheese, and cookies.
˙ Cook until the food reaches the right
And instead of using solid fats for cook-
temperature, and promptly refrigerate any
ing, you may want to use healthier oils. perishable items that are not going to be
Too much salt, or sodium, in the eaten immediately.
diet can raise your blood pressure to an ˙ Discard perishable items left at room tem-
unhealthy level. If this is your problem, perature for more than two hours or one
use the information on food packaging hour if air temperature exceeds 90 degrees
to keep your sodium intake low. Instead Fahrenheit (32°C).
of salt, use herbs and spices to flavor
your meals.
REGARDLESS of your age, you need The kind of physical activity that is right
regular physical activity to stay in good for you depends on your age and your
shape. Many people today do not exercise health, so it would be wise to consult your
enough. Why is exercise important? doctor before beginning any new exercise
Staying physically active can help you to: program. According to various recommen-
˙ Sleep well. dations, children and adolescents should
get at least 60 minutes of moderate-to-
˙ Stay mobile. vigorous activity every day. Adults should
˙ Maintain strong bones and muscles. get 150 minutes of moderate activity
˙ Maintain or achieve a healthy weight. or 75 minutes of vigorous activity
every week.
˙ Lower your risk of suffering from
depression. Choose an activity that is fun. You
might consider basketball, tennis, soccer,
˙ Lower your risk of premature death.
brisk walking, cycling, gardening, chop-
If you do not stay physically active, ping wood, swimming, canoeing, jogging,
you are more likely to: or other aerobic exercise. How can you tell
˙ Suffer from heart disease. whether an activity is moderate or vigor-
ous? A general guide would be that mod-
˙ Suffer from type 2 diabetes.
erate activity makes you sweat, but more
˙ Develop high blood pressure. vigorous exercise makes it hard for you to
˙ Develop high cholesterol. hold a conversation while doing it.
˙ Suffer a stroke.
THE amount of sleep needed varies from these give us good reason to want to
person to person. Most newborns sleep get enough rest.
for 16 to 18 hours a day, toddlers about So, what can you do if you realize
14 hours, and preschoolers about 11 or that you have a problem getting enough
12. School-age children generally need at sleep?
least 10 hours of sleep, adolescents per-
˙ Try to go to bed and get up at the same
haps 9 or 10, and adults from 7 to 8.
time every day.
Getting the right amount of rest should
˙ Make your bedroom quiet, dark, relaxing,
not be considered optional. According to
and neither too warm nor too cold.
experts, sufficient sleep is important for:
˙ Do not watch TV or use gadgets
˙ Growth and development in children and while in bed.
teenagers.
˙ Make your bed as comfortable as possible.
˙ Learning and retention of new information.
˙ Avoid heavy meals, caffeine, and alcohol
˙ Maintaining the right balance of hormones before bedtime.
that impact metabolism and weight.
˙ If after applying these suggestions you
˙ Cardiovascular health. still suffer from insomnia or other sleep
˙ Disease prevention. disorders—such as excessive daytime sleep-
iness or gasping for breath while sleeping—
Insufficient sleep has been linked you may want to consult a qualified health-
to obesity, depression, heart disease, care professional.
diabetes, and tragic accidents. Surely
How to
Strengthen
Commitment
GALILEO
Between the 14th and 16th centuries,
European scientists and philosophers began
to understand the universe in a way that
conflicted with the teachings of the Catholic
Church. One man who took a fresh look at
the heavens was Galileo Galilei.
Page 10: 5 Regional M. Vrubel Art Museum, Omsk/Bridgeman Images; page 11: 5 Adoc-photos/Art Resource, NY
A DU LTERY
Despite the widely extolled virtues of marital fidelity,
adultery continues to wreak havoc in many families.
What is adultery?
WHAT PEOPLE SAY Some cultures do not WHY IT MATTERS Adulterers break the
view extramarital sex, especially on the solemn vow that they made to their
part of husbands, as wrong. And some spouse at the time of their marriage. It is
do not consider marriage to be a also a “sin against God.” (Genesis 39:7-9)
permanent union. Adultery can cruelly separate children
WHAT THE BIBLE SAYS In the Bible, adultery from parents. What is more, the Bible
generally refers to voluntary sexual warns that “God will judge . . . adulterers.”
relations by a married person—either a —Hebrews 13:4.
man or a woman—with someone other
than his or her mate. (Job 24:15; Proverbs
30:20) Adultery is a detestable thing in “Let marriage be honorable among
God’s eyes. In ancient Israel the penalty all, and let the marriage bed be
for it was death. (Leviticus 18:20, 22, 29) without defilement.”—Hebrews 13:4.
Jesus taught that his followers must
refrain from adultery.—Matthew 5:27, 28;
Luke 18:18-20.
WHERE does sand come from? There All this activity during the day requires
are many sources. But the one described a good rest at night, and here again par-
in this article might surprise you. It is rot fish are unusual. Nighttime is danger-
a fish that grinds coral into fine sand ous on the reef, since many predators
—the parrot fish! are at large. Parrot fish usually sleep con-
Parrot fish live in various tropical waters cealed under a ledge, but such a hiding
throughout the world. After swallowing place will not always protect them from
crushed coral, they extract tiny food mor- a hungry shark.
sels and then expel the rest in the form of For additional safety, some parrot fish
sand. To do its job, the parrot fish uses its wrap themselves up for the night. They
powerful beaklike jaws and strong back secrete a protective mucus that envelops
teeth. Some species can live as long as them, looking somewhat like a transpar-
20 years, without wearing out their teeth. ent nightgown. Marine scientists believe
In some areas, by busily chomping that this foul-smelling wrapping protects
away on dead coral, the parrot fish pro- them from predators.
duces more sand than any other natural The parrot fish is one of the most visi-
sand-making process. Some researchers ble and attractive fish of the reef. Male
estimate that a typical parrot fish and female parrot fish often come in a
produces hundreds of pounds (kg) of whole palette of vivid colors, which
sand a year. change as they grow to adulthood. But
The parrot fish performs another vital best of all, parrot fish become quite tame
task. As it grazes intensively on dead, in areas where they are not overfished.
algae-coated coral and vegetable materi- So they are some of the easiest fish to
al, it also keeps the coral clean. The pecu- observe.
liar diet of parrot fish thus maintains the Getting up close to a parrot fish while
reef in good condition. Where they and watching and listening to it munch on cor-
other grazers (herbivores) are absent, the al is something few explorers of a coral
reef quickly gets choked with algae and reef will ever forget. And as parrot fish pa-
seaweed. “Some suggest that modern rade their finery, they keep their environ-
reefs would not exist in their present form ment healthy for other reef creatures and
if it were not for herbivores,” explains the us humans to enjoy. ˛
book Reef Life.
, Steephead parrot fish
/ Swarthy parrot fish
PARROT-FISH FACTS
Parrot fish (known to scientists as
Scaridae) are a large family of some
80 different species that frequent coral
reefs throughout the Tropics. Their name
comes from their distinctive mouth that
looks somewhat like a parrot’s beak.
The length of parrot fish ranges from
20 to 40 inches (50 to 100 cm).
SPOTLIGHT ON
THE ENVIRONMENT
5 Media Bakery
AUSTRALIA It is estimated that as SAHARA DESERT Half the large animal species once found in
much as 120,000 cubic miles the Sahara have either disappeared or are now confined to only
(500,000 cu km) of low-salinity 1 percent or less of their original range. Regional instability and
water lies beneath the floor of widespread hunting are only partly to blame. Although the biodiver-
the world’s oceans. “The sea level sity of deserts rivals that of forests, researchers say that “the lack of
was [once] much lower than it is scientific attention given to desert biodiversity is mirrored by a lack
today,” says Vincent Post of Flin- of financial support.” As a result, it is difficult for conservationists to
ders University in Adelaide, so the monitor endangered desert ecosystems.
coastline was farther out. At that
time, rain would “fill up the water
table in areas that are nowadays
under the sea.” Scientists hope WORLD It has been estimated that 1 in 8 deaths in 2012 occurred
that these undersea reserves as a result of air pollution. According to the World Health Organiza-
may in time help some of the tion, “air pollution is now the world’s largest single environmental
over 700 million people who have health risk.”
limited access to clean water.
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