Fatigué·e des “tendances” en matière de santé ? Voici des recommandations
L’exercice (2,77)
- Enfants : au moins 60min par jour de jeu énergique (c.-à-dire que ton enfant respire fort, travaille dur et se sent chaud (2)).
- Adulte : au moins 150min par semaine d’activité physique d’intensité modérée à vigoureuse.
- Intensité modérée : Tu peux parler pendant l’exercice, mais pas chanter.
- Intensité vigoureuse : Tu peux prononcer que quelques mots à la fois avant de devoir reprendre ton souffle (2).
Le sommeil (76,78-82)
- 0-3 mois: 14-17h
- 4-11 mois: 12-16h
- 1-2 ans: 11-14h
- 3-4 ans: 10-13h
- 5-13 ans: 9-11h par nuit
- 14-17 ans: 8-10h par nuit
- Adulte: 7-9h régulièrement
- Il est important que l’heure du coucher et du lever soit régulière (78).
L’alimentation
- À chaque repas, remplis ton assiette avec (18,20,83,84):
- ½ de légumes et de fruits
- ¼ d’aliments à base de céréales complètes
- ¼ d’aliments protéinés, en privilégiant les protéines d’origine végétale et le poisson.
- Limite ta consommation d’aliments ultra-transformés, de sel et de sucre.
Privilégie l’eau comme boisson.
La consommation d’alcool*
- Limite-toi à :
- 2 verres standard par jour (3 pour les hommes)
- 10 verres standard par semaine (15 pour les hommes)
- 3 verres standard lors d’occasions spéciales (4 pour les hommes)
- Ne bois pas tous les jours et ne bois pas toutes tes boissons « hebdomadaires » en un seul jour (ou pendant le week-end). Les femmes enceintes doivent éviter de boire de l’alcool (85).
- *Il s’agit de recommandations « à faible risque » et non « sans risque » (85).
La prévention des infections (90-92).
- Protège-toi lors des rapports sexuels.
- Fais-toi dépister pour les maladies chroniques, le cancer et les problèmes dentaires selon les recommandations de ton médecin.
- Fais-toi vacciner (HPV, hépatite, COVID-19, grippe, etc.).
- Pratique une bonne hygiène des mains.
- Porter un masque est une stratégie de prévention supplémentaire pour se protéger et protéger les autres.
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