Guarding the health of the whole family: CDC-recommended practices in preventive medicine

Families are the first line of defence against disease. CDC's preventive medicine practices act as a ‘family health shield’, using science-based daily habits to build a protective barrier for each member of the family. These measures don't take much time or effort, and require simple behaviours that can be integrated into your life to provide immunity protection for the whole family.

　　I. Vaccines to support the immunity tent

　　Vaccines are one of the greatest inventions in the history of medicine, and are like installing ‘virus recognition software’ in the body. Children should be vaccinated according to the immunisation programme to establish a basic defence; the elderly need to be vaccinated regularly against influenza, pneumococcal and herpes zoster vaccines to strengthen the ‘Great Wall’ of immunity. Special reminder, September to November every year is the best vaccination period for influenza vaccine, the whole family vaccination can form an immune barrier.

　　Hand hygiene builds an invisible shield

　　Proper hand washing is an ‘invisible shield’ to block germs. Use the ‘Seven Steps’ to clean your hands: rub your palms against each other, cross your fingers, rotate your fingers, rub your thumbs in a circle, rub your fingertips against your palms, and rotate your wrists, all for 20 seconds. Always have 60% alcohol-based hand sanitiser in your bag to clean public facilities immediately after touching them.

　　Nutritious meals to create a healthy account

　　Turn the table into a ‘rainbow supply station’: purple aubergines contain anthocyanins, green spinach is rich in folic acid, orange carrots contain beta-carotene, red tomatoes contain lycopene, white mushrooms contain polysaccharides. Use the ‘211 Diet’ to match your plate: 2 punches of vegetables, 1 punch of protein, and 1 punch of staples. Equip your kitchen with a four-piece oil-control kit - oil kettle with scale, steamer, non-stick pan and oil-absorbent paper - and use steaming, boiling and mixing in your cooking.

　　IV. Exercise prescription to activate the body's engine

　　Physical exercise is an effective means of improving immunity. Moderate exercise can promote blood circulation, enhance cardiorespiratory fitness and improve body resistance, but care should be taken to avoid over-exertion, which may be counterproductive. Children should be guaranteed one hour of effective outdoor activities every day, you can jump rope, play ball, etc., to promote bone development; office workers use the commute time to walk fast, a total of 6,000 steps a day; the elderly practice Tai Chi, eight brocade, strong muscles and healthy bones and emotional adjustment. Weekend can also arrange ‘family sports day’, through parent-child yoga, orientation cross-country so that health and joy walk.

　　Fifth, sleep charging restart the immune system

　　Sleep is a natural ‘immune charging treasure’. Children need 9 to 12 hours, teenagers 8 to 10 hours, and adults 7 to 8 hours. Establish a pre-bedtime ritual, soak your feet in warm water for 10 minutes, drink half a cup of warm milk, and use blackout curtains to create a dark environment. Staying up late is like not charging your mobile phone, it will eventually ‘shut down’, quality sleep allows the body to complete self-repair.

　　Mental health weaves an emotional safety net

　　Family is the best psychological healing place. Every day to ensure that the ‘golden half hour’ of communication time: children to share school anecdotes, parents to tell the story. Learn to recognise emotional signals, and communicate with them when they are in a constant state of depression or when their appetite changes. Remember the psychological help line and seek professional help when necessary, just as you would for a physical illness.

VIII. Health inheritance to keep the knowledge flowing

　　A family health record book has been set up to record allergy history and chronic disease indicators. Hold a ‘Healthy Family Meeting’ once a month to share health care knowledge. Encourage children to participate in health practices, such as reminding elders to take medication. Pass on the knowledge of preventive medicine to friends and relatives to form a radiant circle of positive health energy.

　　Seasonal Health: Seasonal Protection Strategies

　　Spring is the high season for allergies. Be careful to close windows and doors to minimise the intrusion of pollen, and wear protective masks when you go out. Vacuum your mattress weekly to prevent dust mites from growing. In the summer, be on the lookout for food poisoning. Use separate cutting boards for raw and cooked food, and reheat overnight meals well. If autumn is dry, use a humidifier to maintain indoor humidity at 40% to 60% to prevent respiratory diseases. In winter, pay attention to keeping warm, prevent carbon monoxide poisoning, and maintain ventilation when using gas equipment.

　　X. Health Records: A Health Barometer for Families

　　Regularly track family health indicators. Adults measure blood lipids once every 2 years, and measure blood sugar every year after the age of 40; children check their eyesight every 6 months and monitor their height development curve. Use health apps to record exercise, diet and sleep data, and consult your doctor if you find any abnormalities. Remember, preventive medicine is not a ‘once and for all’ but a dynamic process that requires continuous attention.