Well-being in body and soul

According to an investigation by the University of the Basque Country (Spain) on the effects of the pandemic, now there is greater uncertainty and concern about suffering from Covid-19 or losing loved ones; a decrease in confidence and optimism, especially in women and in people in poor employment situations; and an increase in irritability, again with a greater impact on women and the unemployed.

If we do not act now, in concert with research with vaccines and treatments, the post-pandemic outlook will be bleak for the mental health of millions of people.

And taking action, obviously, is not prescribing more antidepressants or anxiolytics, or building more psychiatric hospitals. Both actions are necessary to address some consequences; however, the idea is to be proactive and avoid them.

In response to the feeling of anxiety, according to the consulting firm Llorente y Cuenca (LLYC), there has been a rapid and broad change that goes from the “concept of wellness [bienestar], centered on the individual, al by wellbeing [bienestar integral], a more holistic vision that includes different people and sectors of our societies ”.

What does this mean? A call for the participation of the whole society in the benefits of well-being.

Wellbeing is defined as the state of satisfaction and tranquility that a person presents, thanks to their good physical and mental conditions.

“If societies and companies are unable to focus holistically on people’s well-being (including physical, emotional and spiritual health), it will be almost impossible to create safety nets that allow citizens to return to work and be productive ”, They explain from LLYC.

For this reason, I have always opted for wellness programs in all their aspects: emotional, physical, social and financial. This is what happens every November in the event “In Body and Soul”, which this year will be held in an online version, with more universal access, more experts and with the empowering and transforming energy of always.

To keep your balance in difficult times, “you have to grab the bull by the horns” and get going, as a popular saying reflects.

According to the World Health Organization (WHO), the pandemic has disrupted or paralyzed mental health services in 93% of countries. And if, as the WHO itself says, mental health is related to the promotion of well-being, the prevention of mental disorders and treatment, then let’s look for our own tools. Healthy living is much more than curing or protecting yourself from disease.

@cala

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How to have a strong immune system against the coronavirus

Preventive measures against the coronavirus are important, but so is having a strong immune system so that, in case of infection, it can defeat the virus more strongly.

The regular practice of physical exercise and having a healthy and balanced diet are two measures that can be adopted and that positively affect the immune system, explains to CudatePlus, Angel Durntez, pioneer in Spain of Age Management Medicine.

Specifically, when it comes to physical activity, a single session of exercise produces a transient immunosuppression and strengthens the immune system “. Regarding healthy eating, the expert advises an increase in vitamin D and Omega 3 acids, which, ensures, have a positive impact. The idea is that the stronger we are, the better prepared we will be to defeat any type of infectionexplains the expert.

Among the advice Durntez offers to improve overall health and live to be 100 years young are three fundamental: Have a positive attitude, exercise and improve your diet. A positive attitude towards life is essential, although today it is one of the most difficult things to achieve. Having a positive attitude to abstract from worries or things that afflict us is complicated but it can be achieved and it is key that people stop, reflect and see life positively. His advice is to abstract from fears and highlight the fact that we live in a great country.

Physical activity is the second of the pillars highlighted by the expert. We have to move a lot more than we do, warns. The expert recalls that there are minimums established by the World Health Organization (WHO) and that they would be the basis: Five weekly walks of at least 30 minutes each, at a speed that allows us to speak but with shortness of breath, that is, at a brisk pace.

In the book, Durntez insists on the idea that physical exercise is the cheapest polypsol in the world and insists that If people exercised, the use of medications as common as antidepressants, cholesterol-lowering, antihypertensive, anxiolytic, hypnotic or hypoglycemic would be significantly reduced. The problem, he regrets, is that currently people prefer to take a pill rather than move and that must be changed.

For this reason, he proposes to start with the minimums of the WHO and to increase this activity to the rest of the actions that we do daily and also include two toning sessions a week, whenever possible.

Another of his tips is be more active at work. If he is sedentary, he advises getting up half an hour before to do an exercise table or doing it every so often if we are sitting for a long time at work. He also advises stretching or joining a group class to make up for the sedentary hours at work. They are small changes that improve a lot.

Necessary micronutrients

The next factor that he considers key is the alimentacin.

Durntez is aware that obtaining a healthy and balanced diet in these times is very difficult because it is barely cooked and we no longer go to the markets to buy fresh products, but we buy everything in large supermarkets and packaging.

According to him, we tend to choose a lot of ultra-processed products, which are the first ones to avoid. In addition to this, and still eating a balanced diet, Durntez ensures that we do not reach the optimal levels of certain fundamental micronutrients for the body and in many of them we do not even reach the minimum requirements. Such is the case of omega 3, vitamin D and some types of vitamin B.

As detailed by Durntez, omega 3 levels are low, something that especially affects people’s attitudes, he reports. There are studies done in populations confined in the Netherlands in which it has been seen that an insufficient intake of omega 3 in the diet translates into an increase in aggressiveness.

This is just one example of the importance of these micronutrients for the population but that, on many occasions, such as vitamin D, cannot be obtained through the diet, so it would be advisable to use food supplements depending on the deficiencies of each one of them. the users.

All these tips serve to improve the immune system and also for the prevention of diseases as frequent as diabetes or hypertension, in fact, these are two of the pathologies that increase the risk of complications in case of infection by the new coronavirus.

Of the five major diseases related to aging (cancer, neurodegenerative diseases, those of the locomotor system, diabetes and cardiovascular diseases), these last two represent a high risk against COVD-19. , he assures.

These diseases, according to the expert, do not appear overnight and can be prevented with a healthy lifestyle. If smoking disappears and we return to the cholesterol levels of primitive man, which are the great deficiencies of modern life, we would be able to increase our healthy life in 20-30 years. His recommendation in these times is: Be healthy to be less vulnerable.

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District will offer exercise routines through social networks

Barranquilleros will have from this Monday the best fitness instructors a click away with the launch of the program #I am active, which will be offered through the social networks of the Secretariat of Recreation and Sports ddaily sessions of healthy routines.

Mayor Jaime Pumarejo Heins presented the program this Saturday, which is an alliance with the Ministry of Sports. These are virtual routines designed to be done in confined spaces, including: aerobic gymnastics, muscle stimulation, aerobic rumba and mixed martial arts.

#SoyActiva has a team of certified instructors who have created healthy routines for beginners and experts, which users can see Monday through Friday at 9:00 a.m. and 7:00 p.m. through the Instagram account @SecDeportesBaq.

“During the pendemic, those who were most likely to get sick and have complications were those who did not have a healthy lifestyle, because that worsened their quality of life, so we started quickly a program so that people could go out to the patio or terrace of their house to do physical activities “said Mayor Pumarejo. “Now, with this initiative, we want to continue promoting those healthy lifestyles, that people break the routine even if they are at home, for the benefit of all Barranquilla residents,” he added.

For his part, the Secretary of Recreation and Sports, Gabriel Berdugo Peña, invited Barranquilleros to join healthy habits through exercise. “This is the best opportunity forthose who have always wanted to do physical activity and perhaps did not have the possibility to go to a gym. And those who have already been doing it, can join the expert mode. Here they will be able to exercise with real experts ”.

Another component of the program is the presence of instructors guiding physical activity sessions in the parks and public spaces of the city such as the Gran Malecón, with groups that do not exceed 8 participants. Likewise, physiotherapists will be present in the biosaludable gyms located in the parks with the aim of guiding users of machines on how to improve your performance and how to feel better after physical activity.

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3 homemade disinfectants that will get you out of trouble

3 homemade disinfectants that will get you out of trouble

We must maintain strict hygiene measures to prevent ourselves.

MEXICO CITY.

In the antiquity the was not known microscopic life, it was thought that diseases were caused by got damn, witchcraft or divine punishments.

But thanks to the discovery of microscope the scientists they found the existence of little beings that are not detectable with the naked eye and that many of them cause health problems, from moderate to fatal.

Now we know that although are not visible to the human eyewe must keep strict hygiene measures to prevent us.

How do we have to stay home as much as possible, here are some recipes To elaborate homemade disinfectants with substances which are commonly in Our home.

1. Disinfectant with rosemary and citrus

Ingredients:

1/2 liter of alcohol.

1 branch of fresh rosemary.

Orange and / or lemon peels without gabazo (one fist).

1/2 liter of warm water.

Tea tree essence, clove etc. (optional).

One liter container.

Atomizer.

Process:

Place the shells broken into pieces in a plastic container, pour in the warm water.

Subsequently 1/2 liter of alcohol is added.

Add rosemary and essences.

Shake and macerate for 24 hours.

Go to an atomizer

Recommendations:

You can use it on the body, clothing (does not stain) when you come from the street and the sole of the shoes.

2. Disinfectant with fabric softener

Ingredients:

1 Fabric softener cap.

1 tablespoon of cane vinegar.

1 liter of water.

1 liter container.

Atomizer.

Process:

Mix all ingredients in the container, shake. Empty into an atomizer.

Recommendations:

Use on clothing.

3. Chlorine disinfectant

Ingredients:

1 liter of water.

1 cap of chlorine gel.

1/4 of Cup of shampoo for hands.

Plastic or glass container for 1 liter.

3 to 5 drops of some essence (optional).

Atomizer

Process:

Mix the ingredients.

Empty the sprinkler.

Recommendations:

It is used directly on the hands, or sole of shoes, to disinfect money, to clean furniture of any type.

It can cause stains on clothing.

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