We are FCC Nº21

Regulating our rest To combat sleep disorders caused by the time change, which arrives at the end of March, you should main- tain a regular sleep routine of around seven or eight hours, avoiding naps. You can drink a glass of water befo - re going to bed, meditate or watch a short relaxation class to help you fall into a deep sleep, in addition to relie- ving the stress and anxiety of every- day life. The importance of vitamin D Vitamin D is one of the most impor- tant nutrients our body needs, as it helps us absorb calcium from food to strengthen our teeth or bones, preventing osteoporosis. Although it can be found in various ingredients, the best source is the sun. To do this, sunbathe for 5 to 15 minutes, althou- gh remember that it is always impor- tant to protect your skin and apply a superior sun tan lotion with UVA-UVB protection factor SPF 50 before, du- ring and after exposure to the sun, as well as an after-sun repair product. Adequate nutrition Spring is the time when most vege- tables and fruit are harvested, so we can eat more tasty, healthy and varied food. Of course, it is best steamed and never fried. However, we cannot leave out key foods such as meat, fish, pulses, eggs and dairy products. The ideal proportions for a lunch for a healthy adult with normal physical activity are half a plate of vegetables, a quarter plate of healthy proteins, a quarter plate of carbohydrates and the use of extra virgin olive oil, both for cooking and for dressing. On the other hand, we must be care - ful with low-calorie diets. Eating less does not mean having healthier ha- bits and can be detrimental to health due to the lack of nutrients the body needs. If in doubt, we should consult a dietician or nutritionist to follow an appropriate nutritional plan, but it is advisable to eat at least five meals a day and not to snack between meals. Drink plenty of water Hydration is one of the most im- portant actions to stay healthy. We should avoid being in the sun for long periods of time so as not to suffer from heat stroke, which can lead to dehydration. The World Health Orga - nisation (WHO) recommends drinking between one and a half and two litres of water to keep your body well hydra - ted. This is equivalent to at least eight glasses of water a day. We should also avoid soft drinks or sweetened beverages, as they contribute to di- seases such as diabetes and meta- bolic syndromes. Go for a walk Walking is one of the healthiest and most enjoyable ways to practice sport and improve our health. All we need is preferably breathable clothing and comfortable shoes. In addition, going for a 30-minute walk every day im - proves our mood. We must hydrate ourselves well before, during and af- ter each outing to avoid cramps, inju- ries or dizziness, as our body loses water in its functions and even more so when we do any physical exerci- se. Also, practising sport reduces the risk of cardiovascular diseases, helps to lose weight, avoid type 2 diabetes and high blood pressure, as well as reducing stress and strengthening our muscles and bones. If you don’t have much time during the week to go for a walk, you can use little tricks such as avoiding taking the car to go to nearby places or getting off the bus or metro a couple of stops earlier. Before the arrival of spring, don’t neglect the measures against COVID-19. Consult your doubts with the FCC Group’s Medical Services. W E L L N E S S W E L L N E S S 47