• Dr. Lara Garcelán, nutritionist at HM Hospitales, recommends returning to healthy habits when back from a holiday break.
• An anti-inflammatory diet, adequate rest, regular physical activity, home organization and preventive medical care with a medical check-up are some of their recommendations so that the transition to routine is beneficial for your general well-being.
Holidays are the ideal time to disconnect and enjoy a well-deserved rest. However, getting back into a routine can be challenging, especially when it comes to getting back into healthy habits. For this reason, D. Lara Garcelán of HM Hospitales, suggests a series of recommendations and tips to get back to a physical and emotional healthy normality.
A good way to start is to return to a healthy diet, rich in vegetables, fruits and legumes. Thus, it is key to organize, as much as possible, lunches or dinners away from home, prepare the menus to take to the workplace, select healthy snacks to eat between meals and bring dinner forward and make it light, avoiding stimulating foods and drinks from 5 p.m.
“The search for an anti-inflammatory diet, based on foods rich in antioxidants, healthy fats and fibre, such as fruits, vegetables, fish, nuts and seeds. Hydration is very important, even with these high temperatures, so it is essential to drink enough water to support digestion and natural detoxification,” recommends D. Garcelán.
After a holiday break, where sleep schedules are altered, it is important to reestablish a regular rest routine during the days before starting the routine. Dr. Garcelán recommends “going to bed 15 minutes earlier each night until you reach your usual bedtime, establish a relaxing routine before bed, such as reading a book, drinking an infusion or reducing the intensity of the light and avoid the use of your cell phone”. If possible, a good transition strategy is to set the alarm clock half an hour before wake up time to avoid getting up abruptly at a time of deep sleep.
After a period of relaxation and physical inactivity during the holidays, it is vital to return to the sports routine gradually to avoid injuries and demotivation. Start with gentle exercises, such as walking or yoga, and gradually increase the intensity. Set realistic goals and look for regular activities.
Dr. Garcelán insists that “being aware of your health will allow you to make the necessary adjustments in your lifestyle to prevent possible problems,” so she recommends that “the beginning of a new course is a good time to have a general medical check-up. This may include a blood test, dental check-up, or consultations with specialists if necessary.”
The seven healthy dimensions
To conclude, after the excesses of summer, it is time to reflect on how we want to improve and implement a healthy life. For this reason, Dr. Lara Garcelán, nutritionist at HM Hospitales, shares a series of seven dimensions of well-being:
1. Physical dimension: sport, circadian rhythms, medical check-ups, nutrition.
2. Emotional dimension: establishing priorities, self-care routines, balancing family, friends, work, and reducing stress.
3. Social dimension: it is necessary to spend time with people who are worthy.
4. Occupational dimension: find a hobby.
5. Spiritual dimension: take time to reflect, be grateful for what you have.
6. Environmental dimension: spend time in nature, prioritize it in the early hours of the day.
7. Financial dimension: good financial management, savings and planning.
