Routines for a healthy day Routines for a healthy day

Routines for a healthy day

Trends 1 February, 2017 Isabel Vallejo


The stress and fast-paced rhythm of modern life may contribute to poor body and mental self-care practices, which can lead to disease over time. Learn about some resources to implement on a daily basis.

Medical advisor Javier Galvis

We have all heard about how to have a healthier lifestyle and what the benefits of it are, yet we tend to think that we must implement big changes to our daily lives in order to achieve this lifestyle. This belief is nothing further than the truth. The routine of work and life itself can incorporate actions and practices that help to protect our health and further develop our mental capacities and motor skills.

Javier Galvis, a doctor of internal medicine and a specialist in functional medicine provides us with the following tips to get the most out of your day with greater energy, while avoiding falling into negative practices that can affect our health. By making just small changes, it is possible to improve your quality of life.

Get enough sleep

Getting enough sleep to recharge and unwind has its logic. Sleep is a critical time where the body restores its energy and the brain stores memories. It is important to go to bed at a specific time each day and benefit from replenishing sleep for between six or eight hours a day, which is the recommended amount for adults. Before going to bed, it is helpful to leisurely plan the following day’s activities, thereby preventing that your concerns take away from your sleep.

Breakfast: your source of energy

Breakfast is the fuel that gets you through the day after the body, and especially the brain, have fasted through the night. One of the biggest mistakes people make is skipping breakfast. This can lower your blood sugar levels or increase the consumption of unhealthy foods throughout the day. “It should vary and allow you to enjoy different flavors,” explains Dr. Galvis. Some healthy options include eating a serving of fruit, a carbohydrate such as an arepa or a small piece of bread, milk or cheese, and a protein such as eggs or low-fat deli meat.

Stay active or exercise daily

When is the best time to exercise? This depends on the metabolism and physical characteristics of each individual. It is best to exercise in the morning, before or after the first meal of the day. If you exercise before breakfast, it is important to drink something such as a fruit smoothie or eat granola as fuel to get through your workout and avoid potential decompensation.
The idea is to get at least 30 minutes of exercise a day. “It is also a good idea to begin the day with yoga,” Dr. Galvis tells us. Part of being in good physical shape includes stretching and developing your flexibility.

Mindful breathing

The use of breathing techniques allows us to relax, have clearer thoughts and further unleash our creativity. They help us both connect with and regulate our emotional responses. Dr. Galvis recommends spending between five and ten minutes a day on mindful breathing and meditation. If it is hard
for you to concentrate, try the following: breathe in as you count to four, hold the air in your lungs and count to six, and slowly exhale as you count to four. Repeat three times.

Put your kind words to use

Set a goal to say good morning to the people you live with, or even to yourself if you live alone. In addition to being polite, this gesture fills you and those around you with the positive energy you need to deal with life. “If one person says something loving to another or  to themselves, they enter a positive space, making for a good day. The brain resonates with good energies,” Dr. Galvis explains.

Also share a kind word with your loved one during the work day and before you go to bed, this will give you an instant sense of wellbeing.

See also:

How to lose weight in a healthy way