2023-07-23 05:00:22
THE COUNTRY | MANIZALES
“Self-care has to do with the decisions that each person makes, being the ones necessary to achieve well-being, keeping the body away from disease. This is not a matter for a specialist, nor for a medication. It is the product of what is done every day.”
The previous premise is from Juan Esteban Múnera, functional doctor, who warned that physical activity, food and good rest are fundamental pillars to achieve wellness. In that, according to him, the emotional balance also influences.
What we eat
“Food should be real. That is, where ultra-processed (packaged) products are eliminated, you have to go back to what is natural, what comes from plants and trees. Everything that contains chemicals and preservatives must be avoided,” stressed Múnera.
Those moments in which we look for food, according to the doctor, should be calm, without the worries of the day. You have to get away from your cell phone and not watch the news or TV, with programming that can upset us.
“You have to have predetermined hours for eating and keep them, as far as possible. There should be a maximum of three spaces a day. The last intake, hopefully, even when there is daylight. Eating at night should be avoided.”
The dishes, suggested Múnera, should be -mainly composed- of fruits and vegetables. He asked to include nuts (except peanuts) and use cold-pressed oils like coconut, avocado, and olive. You also have to use proteins such as chicken, eggs, fish and meat; always regulating the consumption of sugars.
“Hydration is crucial. You have to have a good water intake, hopefully of good quality. This must be done according to each person’s requirements, as well as food. People should drink between five and six glasses of water a day.”
of rest
Sleep, compared to self-care, is essential. This is how Múnera highlighted it. He said that when we rest, the body regenerates: “The ideal is that we go to bed before 10:30 pm and that a total of between seven and nine hours of sleep is added. Age, physical activity that is carried out, intervenes in that.”
He added: “The bed is exclusively for rest, we should not go to bed with the cell phone. You should not do anything other than sleep. You should have a good posture and try to make the room dark.”
Múnera recommended extracting from the rooms, televisions and/or electronic equipment that is kept inside it. Of course, it must have good ventilation so that -while we sleep- there can be proper oxygenation.
“To guarantee a good sleep we also have to expose ourselves to sunlight during the day and avoid, as much as possible, the blue lighting of electronic devices at night; at least an hour before going to bed.”
Let’s move!
Múnera urged us to choose activities that lead us to move: “If it is not a habit, we can start by doing what we like best. Walking, swimming, dancing are some important alternatives to move.”
Muscular, cardiovascular, flexibility and coordination exercise are the four forms of physical activity that a person should apply, according to Múnera. He invited to consult which is the best option, with a specialist in the matter. The ideal is for it to be 3 to 5 sessions a week.
“It is key that you can exercise outdoors, at the time that everyone can do it. Hopefully before 4:00 pm, especially if it is muscle exercise,” said the doctor; that he recommends a dosage of physical activity.
with the emotional
Breathing, warned Múnera, is the anchor of emotions. He said that it serves to keep us in balance. Gratitude also influences, according to him, good self-care.
“Getting thankful for five things when we get up and for five things at bedtime is essential. This is useful for living in a state of joy, always doing things that move us. Criticism, complaints, and judgment must be put aside, making use of tools such as mindfulness, which helps manage emotions.”
Commemoration
Every July 24th, International Self-Care Day is commemorated, a date on which entities from around the world come together, while urging the community to have healthy practices 24 hours a day, 7 days a week.
with minors
Vaccines are an excellent way to take care of children from circulating diseases, this was stated by Jorge Camilo Luna, a pediatrician, when asked regarding how to protect the little ones at home.
“They are the most effective mechanisms to prevent disease and mortality, individually, but also collectively, achieving group immunity,” the expert specified.
These compounds are usually free, except for some that are not in the schemes, because they are not for such frequent pathologies. Today minors in Colombia can access regular biologicals up to five years of age, through the Expanded Immunization Plan (PAI).
“The child must be accompanied by their parents or caregivers. They should not be given any anti-inflammatory or pain medication before the dose is applied, unless there is an explicit recommendation. The idea is not to give it to them as soon as they are vaccinated, since it decreases the response of the immune system.”
Vaccines generate mild side effects, recalled the professional, describing them as mild discomfort, irritability, a little fever and some pain in the area of application.
“The unvaccinated child is at risk of contracting different diseases and needing hospitalization or interventions, which leads to altering the very dynamics of the family. Some conditions lead them to die,” he concluded.
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