NEW HABITS

Nutrition

We are back from the holidays and it is important to get back into the right rhythm for our gut health. Adopting healthy nutrition habits is key to maintaining a balanced lifestyle and promoting overall wellbeing. Here are some key healthy nutrition habits that you can incorporate into your daily life:

It is important to have fasting periods between meals. Allow 4 hours between breakfast-meal, lunch-dinner, so that your digestive system can fully digest the food between meals. You will notice an improvement in gas and bloating.

Stick to a routine of 3 meals a day on days when you feel bloated instead of 5, and replace your snack and afternoon snack with a ginger, pennyroyal or chamomile tea to aid digestion.

After dinner, do a 12-hour overnight fast to get a better rest and cleanse your bowels. Try to eat dinner early and have breakfast after 12 hours.

If you have had a large meal and you have had enough, it is fine to eat very little at the next meal or not at all if you are not hungry, and if you are hungry, eat calmly. The important thing is to listen to your body and eat what it asks for.

Don’t forget to include protein and fat in your meals, accompanied by vegetables and fruit, so that you feel satiated.

7It is essential to move, doing strength exercises or simply walking even if you don’t feel like it, as you will feel better physically and with more energy.

8If you have a bad night, and you don’t get a good night’s rest, it is normal for your body to ask for sweet foods, as not sleeping well causes glucose deregulation. This is why it is important to have a good and quality rest, in order to eat in a healthier and more balanced way for the body.

Eating well not only affects the digestive system, our gut is our second brain. Taking care of your diet influences fundamental aspects such as memory, concentration, energy, mood, and physical aspects such as sleep, muscle pain, headaches or even menstrual pain. Take care of yourself from the basics with a conscious and balanced nutrition.

A tip to be more aware of what we eat is to plan your meals, being aware that you have to eat everything wisely, without being excessive but not restricting food. 

Exercise routines

If you’re looking for exercises to get your workout routine back on track after a period of inactivity, it’s important to start gradually to avoid injury. Here’s a basic routine you can follow to get you back into exercise:

Gradual reintroduction, with walking daily, with a medium pace can be perfect to recover step by step a daily physical activity, it is also important to combine strength training once a week and then increase it to 2 or 3 times a week.

12During the day stretch, do dynamic movements that help circulation and prevent stiffness, especially if you work in a seated office, remember to get up from time to time to drink a cup of tea or just to stretch your legs.

Dynamic and static stretches: Focus on improving flexibility or on specific 

Exercise 3 days a week, consolidate your training and diversify it.

Introduce more variety into your routine, including different types of training (resistance, flexibility, balance).

Gradually increase the intensity and duration of your workouts.

Listen to your body and adjust as necessary.

Remember that it is crucial to listen to your body during this reintegration process. If you experience persistent pain or discomfort, it is advisable to consult a health professional or personal trainer. Also, be sure to maintain adequate hydration and a balanced diet to support your recovery and performance.

Skin care

Taking care of your skin is essential to keep it healthy and looking radiant. Here are some guidelines and tips for taking care of your skin:

Cleansing:

Regular cleansing: Cleanse your face twice a day, morning and evening, to remove impurities, excess oil and make-up.

Use products suited to your skin type; for example, if you have oily skin, ideally use a cleansing foam and then an astringent toner; if you have dry skin, opt for a cleansing milk and a moisturising toner.

Moisturising:

Moisturise daily: Apply a serum and then a moisturiser, suitable for your skin type after cleansing to keep skin soft and hydrated.

Drink water: Internal hydration is equally important. Drink enough water throughout the day to keep skin hydrated from within.

15Sunscreen:

Daily sunscreen: Use sunscreen every day, even on cloudy days. This helps prevent premature skin ageing and protects against UV damage.

Healthy eating:

Balanced diet: A diet rich in fruits, vegetables, lean proteins and healthy fats can improve skin health from the inside out.

Rest and sleep:

Enough rest: Make sure you get enough sleep every night. Restful sleep is essential for skin health and appearance.

Stress management: Stress can negatively affect the skin; meditation, exercise or enjoying time off can help.

Additional care:

Gentle exfoliation: Exfoliate your skin once or twice a week to remove dead skin cells and improve cell turnover.

Products specific to your skin type: Use skin care products designed for your specific skin type, whether it is dry, oily, combination or sensitive.

Avoid excessive touching: Avoid touching your face with dirty hands and don’t squeeze pimples, as this can increase the risk of infection and scarring.

Remember that everyone has a unique skin type, so it is important to tailor these tips to your specific needs. If you have concerns about your skin, consider consulting a dermatologist or pharmacist for personalised advice.

How to keep New Year’s resolutions

Keeping your New Year’s resolutions can be a challenge, but with planning and focus, it is possible. Here are some tips to help you reach your goals:

19Set realistic goals:

Make sure your resolutions are achievable and realistic. Setting unrealistic goals can lead to demotivation.

Prioritise your goals:

Don’t overload yourself with too many goals at once. Prioritise the most important ones and work on one or two at a time to maintain focus.

Break it down into small steps:

Break your goals down into smaller, more manageable steps. This will make progress easier and give you a sense of accomplishment as you complete each step.

Make a plan:

Create a detailed plan for how you will achieve each goal. Include specific steps, timelines and resources needed.

23Keep track:

Keep track of your progress. This will allow you to assess how you are performing and adjust your approach as needed.

Set deadlines:

Set realistic deadlines for each step of the process. Deadlines will help you stay focused and committed to your plan.

Seek support:

Share your goals with friends, family or colleagues. Having a support system can provide additional motivation and accountability.

Learn from setbacks:

It’s normal to encounter challenges along the way. Instead of getting discouraged, learn from your setbacks and adjust your plan as needed.

Celebrate small achievements:

Recognise and celebrate the small achievements along the way. This will motivate you to keep working towards your bigger goals.

Review and adjust:

Periodically review your goals and adjust your plan as needed. Circumstances can change, and it is important to adapt to remain effective.

29Maintain a positive mindset:

Cultivate a positive mindset. Face challenges with optimism and treat setbacks as opportunities to learn and grow.

Remember that the process of achieving your goals is a journey, and there may be ups and downs along the way. Perseverance and consistency are key to long-term success.

In conclusion, adopting new habits in key areas such as nutrition, exercise and skin care is essential to promote a balanced lifestyle and overall wellbeing. In the area of nutrition, incorporating habits such as intermittent fasting, including protein and healthy fats, as well as paying attention to the body’s signals, are key practices. In exercise, gradual reintroduction, diversification of routines and active listening to the body are essential to avoid injury and promote sustainable physical activity. In skin care, regular cleansing, proper hydration, sun protection and attention to healthy habits 

contribute to maintaining healthy and radiant skin.

In keeping New Year’s resolutions, the importance of setting realistic goals, prioritising, breaking them down into manageable steps, creating detailed plans, tracking progress and seeking support is emphasised. Celebrating small achievements, learning from setbacks and maintaining a positive mindset are key elements in this ongoing process. Ultimately, consistency and adaptability are crucial in the journey towards long-term success in achieving our goals. It is not just about short-term changes, but about adopting sustainable habits that positively impact our health and wellbeing over time

. Consultation with health professionals, whether a nutritionist, personal trainer or dermatologist, can provide personalised guidance, thus contributing to the effectiveness and durability of these changes.