Stay Healthy This Holiday Season: Tips to Avoid Illness and Enjoy Festivities

Strategies to stay healthy during festive holidays

With Christmas and New Year holidays approaching, the Centre for Health Protection (CHP) of the Department of Health (DH) today (December 24) reminded members of the public to pay attention to their health. Individuals should avoid excessive alcohol, salt, sugar and fat intake, and ensure adequate rest and sleep to prevent compromising the normal functioning of the immune system, which could make one more susceptible to illness. Regardless of whether they are staying in Hong Kong or travelling abroad for the holidays, the public should practise strict personal, food and environmental hygiene at all times, and get seasonal influenza vaccination (SIV) early. These measures can help prevent various infectious diseases that are more prevalent in winter or associated with travel.

"During gatherings with family, relatives and friends, people often unknowingly consume excessive amounts of alcohol or sugary drinks, cakes, desserts, and crispy snacks such as potato chips and fried food. Additionally, the Hong Kong Observatory forecasts a drop in temperatures over the next two days, which may lead more people to enjoy hotpot. During hot pot meals, people tend to add substantial amounts of high-fat and high-salt condiments. Amid the festive atmosphere, I would like to remind the public that it is crucial to control the amount of food intake, opt for high-fibre and low-fat food (consuming more fruit and vegetable and choosing steaming or boiling over frying), reduce the consumption of high-sugar and high-salt beverages and pastries, and maintain food hygiene. Get adequate exercise and rest so you can enjoy the holidays while staying healthy," the Controller of the CHP, Dr Edwin Tsui, said.

Stay away from alcohol

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The International Agency for Research on Cancer of the World Health Organization (WHO) has classified alcohol as a Group 1 carcinogen, placing it in the highest risk category alongside smoking and asbestos. Alcohol consumption causes various cancers, including cancers of the oral cavity, pharynx, larynx, oesophagus, liver, colorectum, and female breasts. The risk rises with increasing alcohol use. It is worth to note that all alcoholic beverages, including beer, wine or spirits, carry carcinogenic risks.

"Alcohol can cause cancer and there is no safe drinking level. Even small amount of drinking may harm your health. We encourage the public to celebrate the festive season without alcoholic. Those who choose to have alcoholic beverages should limit their intake and avoid binge drinking (refers to consumption of approximately five cans of beers or five pegs of spirits on a single occasion) to reduce risks of alcoholic intoxication, accidental injury, traffic accidents and practising unsafe sex. Meanwhile, alcohol is high in calories, carrying 7kcal per gram, which can easily lead to weight gain. During the festive season, we encourage everyone to embrace healthier alternatives to drinking, such as healthy eating, outdoor activities or spending quality time with family and friends, to welcome a more fulfilling new year," Dr Tsui reminded.

The DH's Change for Health website has an electronic alcohol screening and brief intervention (e-SBI) tool (www.change4health.gov.hk/en/alcohol_aware/questionnaire/index.html), enabling the public to assess their drinking risk and obtain personalised health advice. If assessments indicate a high risk of alcohol consumption or probable dependence, members of the public should seek professional assistance early.

Smart diet

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Whether celebrating at home or dining out, members of the public should adhere to a balanced diet and the principle of "3 Low, 1 High" (i.e. low fat, low sodium (salt), low sugar, and high dietary fibre). In additional, the public should pay attention to the order in which they eat their meals and start with vegetables to increase satiety. Consume at least three servings of vegetables daily, with one serving is roughly equivalent to a bowl of salad. If needed, choose vinegar or a small amount of olive oil as salad dressing. Choose low-fat meat dishes (such as skinless turkey or fish fillets) that are prepared by baking, roasting, steaming or boiling. Avoid processed meats such as cold cuts platters. Finally, avoid high-fat, high-sugar desserts like cheesecake. Instead, opt for fresh fruit as a dessert. When dining out, choose restaurants of the EatSmart Restaurant Star + Campaign, and select "More Fruit and Vegetables" dishes and "3 Less" dishes with less oil, salt and sugar.

For snacks, choose healthier options like baked potato chips, baked sweet potato chips, corn chips, unsalted plain nuts and low-fat popcorn. Control portion sizes or opt for fruit snacks to meet the goal of at least two servings of fruit daily. Avoid consuming large quantities of greasy and high-sugar snacks (such as potato chips, prawn crackers, buttered popcorn and chocolate). Opt for sugar-free or low-sugar beverages instead of alcohol and high-sugar drinks. Members of the public should drink plenty of water or prepare low-calorie, tasty beverages at home (such as lime mixed with sparkling water).

Maintain a balance of exercise and rest

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The DH encourages the public to take care of their physical and mental well-being during the festive season. By balancing exercise and rest, everyone can enjoy a truly healthy and pleasant long holiday. The WHO recommends adults to engage in at least 150 to 300 minutes of moderate-intensity aerobic physical activity weekly, such as brisk walking or cycling; or at least 75 to 150 minutes of vigorous-intensity aerobic physical activity, like running or jumping rope. Exercise not only helps burn off extra calories consumed during the holidays but also reduces the risk of non-communicable diseases and improves mental health.

"Walking is a simple and accessible physical activity suitable for the whole family. It improves cardiovascular fitness, strengthens muscles and bones. Walking also helps prevent obesity, hypertension and diabetes. During the festive season, I recommend taking a walk outdoors with friends and family. It relaxes both body and mind while integrating healthy habits into joyful moments. You can choose from nearby neighbourhoods, waterfront promenades, parks, or country trails to easily embark on a walking journey," Dr Tsui said.

Prevention of communicable diseases

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"The local influenza activity remained at a high level. Influenza activity has continued to increase or reached a high level in most areas of the North Hemisphere, including the United States, Canada, the United Kingdom, Europe, South Korea, Japan and the Chinese Mainland. Receiving SIV is still one of the most effective ways to prevent seasonal influenza and its complications. Vaccination also reduces the risk of hospitalisation and death from infection. Public should receive vaccination as soon as possible regardless of staying locally or plan to travel abroad. The activity of respiratory syncytial virus (RSV) also started to increase in many regions in North America and Europe. Prevention of RSV infection is the same as that for other respiratory diseases. Members of the public should maintain good personal, hand and environmental hygiene," he added.

During holiday gatherings, it is especially important to pay attention to personal hygiene and take preventive measures. People should wash their hands thoroughly before and after touching mouth and eyes, after touching public equipment such as handrails and door handles, and after coughing or sneezing. Public with respiratory symptoms should wear a surgical mask, refrain from going to crowded places and seek medical advice promptly.

Dr Tsui reminded the public that norovirus is more active in winter (around December to March). As norovirus is highly contagious, individuals may become infected after being exposed to even a small amount of norovirus. To prevent acute gastroenteritis and norovirus infection, members of public should perform hand hygiene frequently, especially before handling food or eating, and after using the toilet. Wash hands with liquid soap and water, and rub for at least 20 seconds, then rinse with water and dry with a disposable paper towel or hand dryer. Since alcohol is not effective in killing norovirus, alcohol-based handrubs are not a substitute for handwashing with soap and water. During the festive season, members of public have more opportunities to have parties with food delivery services or hotpot. To prevent food poisoning, apart from maintaining personal hygiene, they should also consume thoroughly washed and cooked food. For shellfish, the shells should be well scrubbed and the internal organs be removed before consumption. In addition, never use raw eggs as a dipping sauce. Use different chopsticks to handle raw and cooked food to avoid cross-contamination. For more food safety tips, please visit thewebpage of the Centre for Food Safetyof the Food and Environmental Hygiene Department.

Although the northern hemisphere has entered the winter, temperatures in subtropical and some temperate regions remain elevated, creating favourable conditions for mosquito breeding. Public should check the situation of the destinations before travelling abroad, especially when travelling to Southeast Asian countries. To prevent mosquito-borne diseases, travellers should wear loose, light-coloured, long-sleeved tops and trousers and apply insect repellent containing DEET to clothing or exposed parts of the body. Travellers returning from areas affected by mosquito-borne diseases should apply insect repellent for 14 days upon arrival in Hong Kong.

For more details, please visit the recent CHP's press release and theTravel Health Service's website to learn about the public health situation at your destination and the vaccines or preventive measures that should be taken.

Source: AI-found images

HKSAR Government expresses dissatisfaction with and opposition to unfounded comments by individual so-called human rights experts on Lai Chee-ying case

The Hong Kong Special Administrative Region (HKSAR) Government today (December 24) expressed dissatisfaction with and opposition to the unfounded comments by individual so-called human rights experts after the court of the HKSAR convicted Lai Chee-ying of offences of endangering national security in strict accordance with the law and evidence.

A spokesperson for the HKSAR Government pointed out, "The HKSAR Government noted that individual so-called human rights experts have entirely no respect for the HKSAR court's independent judgment of the case, which had been made on the basis of facts and evidence. They also refused to acknowledge the evidence set out in the reasons for verdict, and refused to understand the court's considerations and the reasons for verdict. Instead, they wantonly launched attacks, slandered and attacked the HKSAR Government, with despicable political manipulations to demand the immediate release of Lai Chee-ying, overriding the rule of law with politics and confounding right and wrong. Their despicable intent to interfere with the court's sentencing has been seen through by all. The HKSAR Government has to refute resolutely to set the record straight."

Court's conviction verdict was entirely free from any political considerations

"The court's reasons for verdict in this case are 855 pages long, which are fully open for public inspection, and include the court's analysis of the relevant legal principles and evidence, as well as the reasons for convicting Lai Chee-ying and the three defendant companies in full detail. The court clearly pointed out in the reasons for verdict that Lai Chee-ying was not on trial for his political views or beliefs. The court's conviction verdict is well-founded and reasoned, fully demonstrating that the court has made its decision on the case strictly in accordance with the law and evidence, free from any interference, and absolutely free of any political considerations."

The spokesperson stressed, "Hong Kong is a society underpinned by the rule of law and has always adhered to the principle that laws must be obeyed and lawbreakers be held accountable. Article 5 of the Hong Kong National Security Law (HKNSL) and section 2 of the Safeguarding National Security Ordinance (SNSO) clearly stipulate that the principle of the rule of law shall be adhered to in preventing, suppressing and imposing punishment for offences endangering national security. Any suggestion that certain individuals or organisations should be immune from legal consequences for their illegal acts is no different from advocating a special privilege to break the law, and this totally runs contrary to the spirit of the rule of law."

The Lai Chee-ying case has nothing to do with freedom of speech and of the press at all

The spokesman pointed out, "These so-called human rights experts have conflated the criminal acts in this case with freedom of speech and of the press, with the purpose of misleading the public and defaming the HKSAR. In fact, the Lai Chee-ying case has nothing to do with freedom of speech and of the press at all. Over the years, the defendants were using journalism as a guise to commit acts that brought harm to our country and Hong Kong.

"The public trial of this case revealed Lai Chee-ying's close management and hands-on control of the editorial direction of Apple Daily. Lai Chee-ying had repeatedly and personally colluded with foreign forces, begging for sanctions and hostile actions against the Central Authorities and the HKSAR Government. The court clearly pointed out that Lai Chee-ying's only intent, whether pre or post HKNSL, was to seek the downfall of the Communist Party of China, even though the ultimate cost was the sacrifice of the interests of the people of the People's Republic of China and the HKSAR.

"Anyone who vilify the rule of law and human rights situation in the HKSAR using this case is fact-twisting and has no integrity at all. We have to emphasise that the HKNSL and the SNSO clearly stipulate that human rights shall be respected and protected in safeguarding national security. The rights and freedoms, including the freedoms of the press, of speech and of publication, enjoyed by Hong Kong people under the Basic Law and the provisions of the International Covenant on Civil and Political Rights (ICCPR) and the International Covenant on Economic, Social and Cultural Rights as applied to the HKSAR, are protected in accordance with the law. However, like all other places in the world, journalists, like everyone else, have an obligation to abide by all the laws. According to the principles established by Article 19 of the ICCPR, the European Convention on Human Rights and relevant jurisprudence, when the media and journalists publish opinions, information and articles, they must observe and discharge 'special duties and responsibilities', including the protection of national security and public order; journalists must, in accordance with the tenets of 'responsible journalism', act in good faith on an accurate factual basis and provide reliable and precise information, so as to be entitled to the protection of freedom of speech and press freedom."

The spokesman reiterated, "The HKSAR Government will continue to resolutely, fully and faithfully implement the HKNSL, the SNSO and other relevant laws safeguarding national security in the HKSAR, to effectively prevent, suppress and impose punishment for acts and activities endangering national security in accordance with the law, whilst upholding the rights and freedoms of Hong Kong residents in accordance with the law, so as to ensure the steadfast and successful implementation of the principle of 'one country, two systems'. The HKSAR Government urges the relevant so-called human rights experts to understand the facts clearly and stop making any unfounded criticisms."

Source: AI-found images