I for Interactivity
Stay active, creative and participatory. Avoid isolation that leads to isolation and loneliness. Don’t sit still and don’t let television be your world. Interact more with your family, friends and community. Read and talk more, go to the cinema and theater, visit exhibitions, travel whenever you can to broaden your horizons, listen to music and dance, even if you think you dance poorly or have no skills. The recipe is to never be quiet!
D to prevent Doença
Prevent disease and promote health, not only your physical health but also your mental health. If you have a chronic illness, keep it under control, follow your doctor’s instructions and stick to your medication. Take regular exams, don’t forget screenings and keep your vaccinations up to date. If you smoke, it’s never too late to cut out this harmful risk once and for all.
The Food
This time of year is not the ideal time to start a diet, but try to eat lighter and more balanced meals, eat more vegetables, legumes and fruits and drink alcoholic beverages in moderation. Preferably, drink water, cut down on sugars you don’t need and control your weight and abdominal circumference. Weigh yourself in the morning, without clothes, every week.
D for Rest
There is no “warrior” if there is no well-deserved and restorative rest. Establish and respect your sleep routines and habits. Try to go to bed and get up at the same times. If you like to take a nap after lunch, take advantage of this break, as long as it doesn’t affect your rest at night. Don’t take screens to bed.
And Exercise
If you don’t exercise your body, your muscles and joints become “rusty” and rob you of your quality of life. Preserve autonomy and flexibility and go to the gym for regular physical activity, at least twice a week. Complement the exercise with walks, preferably in nature and always with the best company. If you usually travel by car, park further away and walk. And never forget the brain exercises, with vocabulary, memory and reasoning tests.
It is not enough to live longer, we need to live better and, above all, with quality and physical and mental autonomy. Because the longer we live, the more beautiful life becomes. Merry Christmas, with peace and health!
PhD in Public Health and member of the National Public Health Council