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There is always time to take care of your health!

Think about how many times you have procrastinated this mission – and with so many “unavoidable” justifications, is it not?

Today we wake up and realize that taking care of each other more is a vital attitude, that personal hygiene helps to protect us and that maintaining health (physical and mental) needs to be a constant!

For that:

▫ Look for a diet rich in nutrients;

▫ Get moving – exercise is far beyond aesthetics;

▫ Prioritize restful sleep;

▫ Control your stress;

▫ Monitor your body through regular checkups and tests.

And remember: if you don’t have time to take care of your health today, one day you will need to stop everything.

6 simple tips to take care of your health:


Slow, deep breathing controls tension. Muscle relaxation makes it possible to reduce chronic tension by reducing headaches, as well as improving sleep quality.

The tip is to set aside a moment in your day to breathe. Pay attention to the movements of breathing, when inhaling push the abdomen out and when exhaling shrink the belly, in this breath we will have practically no movement of the chest, this ensures a higher concentration of oxygen, calms and relaxes.

Stress control

Stress is a normal reaction of our organism to adapt to new situations. However, these organic and psychic reactions can cause imbalance in the body if they are exaggerated in intensity or duration and cause illness.

The main symptoms of stress are: headaches, indigestion, muscle pain, insomnia, tachycardia, allergies, hair loss, change in appetite, gastritis, dermatoses and physical exhaustion.

For greater control of stress, simple attitudes such as relaxing, listening to good music, breathing, expressing emotions and smiling more guarantee a good quality of life and a good control of stress.

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Have a good diet

The care with what goes on your plate is one of the central points to achieve a better quality of life. The secret of healthy eating is always to have a colorful, varied and balanced dish.

Maintaining a good daily consumption of fruits, vegetables, whole carbohydrates, proteins and good fats helps to prevent diseases such as myocardial infarction, stroke, cancer, hypertension, diabetes and changes in cholesterol.

Simple tips like taking food from home to work, making small snacks between bigger meals, consuming white meats and foods rich in good fats and especially Omega 3, such as chestnuts, walnuts, almonds and deep-water fish, in addition to avoiding the consumption of fried foods, sweets, sodium and maintaining a consumption of at least 2 liters of water per day help prevent these health problems and maintain a better quality of life.

Practice physical exercises

Have you considered separating part of your day to dedicate yourself to the practice of some physical exercise? If the answer is no, it’s time to rethink your habits and organize your time better.

The benefits of regular physical exercise are numerous, they assist in weight loss, gain muscle mass, help prevent osteoporosis, release endorphins, which are responsible for decreasing anxiety, stress and improving mood, helping to maintain a better mood.

The World Health Organization (WHO) recommends the practice of at least 30 minutes of daily exercise to maintain the benefits and maintenance of the habit. Measures such as changing the car for the bicycle help to improve the environment, reduce costs and even improve health, in addition to providing well-being and increasing social life. Change your lifestyle, don’t be lazy!

Sleep well

Nothing better than coming home after a long day, sleeping soundly and waking up refreshed the next day. But sleep does not only assume this invigorating role, it has several other essential functions for our organism.

Sleeping less than recommended (6 to 8 hours on average) or waking up several times during the night due to disorders such as sleep apnea and insomnia impair the body’s proper functioning.

Measures such as always lying down at the same time, not performing any activity that causes brain stimulation such as watching TV and surfing the internet, avoid eating heavy foods before bedtime, controlling light, temperature and comfortable pillows help you relax and consequently maintain a good sleep quality. If, when performing these measures, it is still difficult to sleep well, it is important to seek a specialist for evaluation.

Go to the doctor

The key point that will help you take care of your health is to carry out medical follow-up, most chronic diseases are asymptomatic, therefore the need for routine examinations. This practice will contribute to a detailed diagnosis about the functioning of your organism.

It is recommended to do at least one check-up annually, but for patients with diseases, this periodicity can be reduced according to medical advice.

As you can see, it is not that difficult to apply these tips to your routine. Now you have no more excuses to put your health in second place.

Maintaining a positive outlook on life, with such a troubled day-to-day life, sometimes seems like an almost impossible mission.
So it is only up to us to improve our quality of life.

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