What do you need to bear in mind if you or someone close to you is planning an international trip?

The World Health Organization aims to prevent the international spread of infectious diseases. For this reason, recommendations are issued to help prevent these diseases and to suggest the necessary vaccines according to the nature of the trip. It is important to take into account that the majority of these illnesses can be avoided.

When you are planning a trip you should bear in mind a number of risks so that you can enjoy a healthy trip and avoid getting an infection. You should think about:

• Who is going on the trip: age, gender, if they are pregnant or not, if they suffer any acute or chronic illnesses, immunodeficiency such as HIV infection, allergies and what medication they normally take.
• Where the trip will take place and what itinerary will be followed: country, area and route.
• When it will start and at what time of year.
• What the reason for travel is: business, tourism, adventure, etc.
• What type of trip it is: independent or organised tour.

Once the previous point has been assessed, it is a good idea to establish a series of preventive measures, in the following three stages:

1st stage: before the trip

• Trips to tropical/subtropical areas should be planned in advance.
• Wherever possible, you should think about medical aspects and/or other aspects related to the trip.
• A basic medical kit (painkillers, disinfectant, antidiarrhoeal) must be prepared.
• If you suffer from a chronic illness you must take sufficient medication with you and carry a medical report.
• You should take out medical travel insurance.

2nd stage: during the trip

1. Think about the condition of foods and drinks, as well as taking certain hygiene and safety measures, such as:

• Wash your hands frequently before meals or when you have been to the toilet.
• If possible, drink bottled water. Hot drinks and bottled drinks are safer.
• Do not use ice cubes of unknown origin.
• Drink bottled milk and duly sanitised derivatives.
• You should be careful with pastries, desserts and ice creams.
• Avoid seafood and raw fish. Bear in mind that in some regions eating cooked fish may also be risky.
• Meals should be properly cooked and served hot.
• Be careful with sauces and dips containing raw egg.
• Peel your own fruit and ensure vegetables are cooked before eating them.
• Avoid eating foods from street stalls.

2. Climatological and physical factors must be taken into account: 

• Exposure to sunlight in some tropical countries may cause sun stroke. Sun protection filters are therefore advised (sun cream, hats, sunglasses with UV protection, etc.).
• Exposure to high temperatures and humidity may cause dehydration. For this reason, you should drink plenty of water.
• Staying in high altitude areas can be dangerous for people with heart and lung problems. You should ascend gradually for better acclimatisation.
• Bathing in rivers and lakes may expose you to parasitic diseases.
• Traffic accidents are one of the leading causes of death in low-income per capita countries. It is necessary, therefore, to take precautionary measures as far as possible.

3. You should consider the presence of insects and other animals (protection or barrier measures should be taken):

• When outdoors, at night and in the morning, wearing long-sleeved clothes and light colours is recommended while perfumes should be avoided, as much as possible, as they attract mosquitoes. On unprotected parts of the body, insect repellents containing DEET (N, N-Diethyl-meta-toluamide) should be used every 6 hours or frequently.
• When indoors, use anti-mosquito sprays or coils and vaporisers that contain pyrethrins. Use rooms with mosquito screens on the doors and windows, as well as nets around the bed. Where possible, you are advised to sleep in an air conditioned room.
• Contact with any type of animal must be avoided, as they may be exempt from health checks. You are advised to wear closed footwear to avoid the risk of being bitten (for example by snakes or similar animals).

4. Bear in mind time zone changes (jet lag)

• Jet lag consists of the physical and mental symptoms associated with changing time zone.
• The symptoms that may appear are: insomnia, irritability, loss of appetite and exhaustion. This factor affects both the journey out and the return trip.

5. Do not forget prevention of sexually transmitted disease

• The most effective way of avoided sexually transmitted disease is the condom.

6. It is important to respect the culture and customs of the countries you are visiting

3rd stage: after travelling

Should the person who has travelled have any health issues after returning from the trip or during travel, it is advisable for them to be medically assessed (at a primary care centre or a specialised travel clinic).

Likewise, you are advised to have a medical evaluation three months after travelling, since there are diseases that do not manifest themselves immediately. Healthcare staff will also need to be informed of you having travelled to a tropical zone up to 12 months after having done so.

Breastfeeding

Breast milk let-down may take 2 to 5 days after birth and the breasts may become swollen, hot, and may hurt. The best remedy is to breastfeed the baby to relieve symptoms and prevent breast engorgement or inflammation of the breasts. Mild discomfort is alleviated with a gentle self-massage towards the nipple, to facilitate emptying of the breast prior to breastfeeding. If the discomfort worsens and / or fever appears, you should consult the midwife or go to the emergency room. 

Care in case of an episiotomy or tear

If an episiotomy is performed or the perineum is torn, for the care of the stitches, the area should be washed with water and neutral soap once a day, keep the area dry, use cotton pads without plastic and change them frequently. 

An episiotomy heals 7-10 days after delivery and the stitches usually fall out on their own. In case of caesarean section, there is no problem with showering, as long as the stitches are dried well. The wound will heal in 5 or 6 days (full healing will take a few more days) and the stitches or staples will be removed between the sixth and the seventh day by the midwife at the health centre.

Postpartum bleeding 

Lochia is bleeding that occurs in the postpartum period and lasts 6 to 8 weeks after delivery. It changes colour and decreases in quantity over the days. The smell of this discharge is similar to that of menstrual flow. In the event that a bad odour occurs, it is recommended you visit the health centre or hospital to rule out the existence of an infection. 

Healthy habits and exercise

• It is important to maintain adequate fluid intake and a varied and balanced diet. The postpartum period is not a good time to follow restrictive diets (weight loss). 
• It is recommended you increase your daily intake of fibre and water to promote intestinal transit. 
• Rest should also be encouraged whenever possible, taking advantage of the baby's sleep periods and organising visits from family and friends. 
• A daily 30-minute walk will help decrease swelling in your legs and feet and prevent the risk of circulatory complications, which is greater during this stage. 
• It is recommended that Kegel exercises are begun, which help to strengthen the pelvic floor muscles, progressively, increasing the frequency and intensity to adapt to the mother's physical state and customising them in each case,
• It is important to start practising sports gradually and to leave moderate or intense exercise for later.

Postpartum depression 

In the postpartum period, feelings of sadness and frequent mood changes (sadness, crying and euphoria) may occur. It is a normal adaptive reaction to changes and is known as maternity blues or postpartum depression. 

It can occur between the 3rd and 5th day after delivery and disappears after approximately 15 days. If this situation lengthens over time or symptoms worsen, the midwife or the nearest qualified professional should be consulted. 

Reviews  

The first postpartum review with the midwife is usually carried out around the seventh day after delivery. It is advisable to attend with your partner, in order to assess the adaptation and resolve any doubts or difficulties, and with the baby, to be able to assess breastfeeding.  

After 6 or 8 weeks following delivery, another routine visit is carried out, where the general physical and psychological state of the mother and breastfeeding are assessed. It is a good time to consider contraception, and the condition of the pelvic floor and its musculature should be assessed.  

It is necessary to attend the baby’s monitoring visits with your paediatrician and with the infirmary. 

Quarantine

During "quarantine" it is recommended you avoid:

• immersions in water;
• the use of tampons.

If the woman wants to have sex, this can be restarted during this period. It is recommended that a condom is used.

The first menstruation appears around 40 days after delivery in mothers who are not breastfeeding. Those who breastfeed their children do not generally resume their menstrual cycle until weaning, although they are not, even so, without risk of pregnancy.

Contraceptive methods

It is recommended you find out about contraceptive methods from the midwife of the primary care centre. It must be customised in each case and take into account whether there is breastfeeding or artificial feeding, since this, along with other health history, will help define the most appropriate method. Emergency contraception is a valid option also for this period.

Watch out for warning signs

It is necessary to go to the emergency department or consult your midwife upon the occurrence during the postpartum of these warning signs:

• Fever of 38°C or higher. 
• Large clots and increased vaginal bleeding.
• Pain in the lower belly area.
• Bad smell of lochia (bleeding that occurs during postpartum).
• Pain, tension and redness in the area of the stitches.
• Hot, burning discomfort when urinating...
• Redness, pain and warmth in the breasts that is not relieved after breastfeeding the baby. 
• Chest pain, with a feeling of shortness of breath.
• Pain in the calves or thighs (with redness, pain and heat).
• Severe depression after two weeks.

-  Help your children to build up their self-esteem, independence and responsibility. We need to show them how to be able to say no, how to deal with frustration and the desire for immediate gratification, and how to accept refusals. We need to talk to them and to listen from a very young age, and we need to be aware of their friendships and encourage them to take up a healthy lifestyle and healthy habits (sport, food, sleep, hygiene etc.)

-  Having all these internal resources at hand will help them to successfully face situations where they feel exposed to consumption.

-  Ask them what they know about cannabis and spot their mistakes.

-  Demystify the beneficial use of cannabis and debunk myths:

• there is an urban legend doing the rounds that claims tobacco is more harmful than cannabis.
• Tell them how, despite having some sedative effects, cannabis can cause anxiety in the long term.
• Tell them how joints must not be seen as an easy way of relating to or creating a group of friends, and that there are other healthier forms of leisure.
• Tell them that it must not be seen as a form of identity or rebellion, but as something that can actually harm them.
• Give them information on the true benefits of some cannabinoids prescribed in a regulated way. Compare that information with the harm that cannabis can cause: whoever mixes it with tobacco will also be inhaling toxic tobacco substances, which will harm them all the more if smoked without a filter.
• When it is illegally sold:
  • as a product it can be adulterated with harmful substances
  • it can lead to legal action, fines etc.
  • it can make it easier for a child to consume other illegal drugs that are also on sale in the black market
  • it can stunt a child’s physical, social and emotional growth
  • it can alter the functioning of a child's nervous system, with the physical and psychological consequences that this entails, etc.

-  Maintain a climate of trust with your children, make communication easy, talk when necessary about the consumption of substances.

-  Make the most of the questions and comments that arise around the consumption of cannabis, but you don’t need to exhaust the topic in one day.

-  Create doubts for your children to reflect on and be critical over. 

How to detect cannabis cunsumption among teenagers:

Adolescence is a time of numerous changes, all to prepare us for the transition from child to adult. But taking on all that is no easy matter. It is when our mind and body develop at breakneck speed and it can be difficult to make sense of it all.

That’s why it’s a key stage in life: it’s easier for risky behaviour to be adopted here that puts people’s health in danger. Sexual relations can occur without protection that lead to unwanted pregnancies or STD infections. But there is also another danger that usually starts at this time of life: the consumption of drugs.

If we focus on joints, the substance that is smoked in them is hashish. This is a brown-coloured ball- or bar-shaped paste that is prepared from cannabis resin. It is mixed with tobacco and rolled up in cigarette paper for consumption. In general, hashish is consumed because it relaxes people and lowers their inhibitions, which is why it can help improve relations with others.

What can we do if we “detect” our child is smoking joints?

• Avoid searching their clothes/room or questioning their friends, etc.
• Don’t prejudge them, tell them off, punish them or make accusations against them. Faced with imposed information or prohibitions, they will tend to reject instructions and any other information you may wish to give them.
• Speak to them directly, explain what you’re worried about and listen to their opinion.
• Don’t broach the topic if they’re under the influence of cannabis.
• Talk to them about it in private, in an intimate, comfortable space.
• Find a time to speak calmly.
• Assess how much they are consuming (trying it is not the same thing as smoking it when they go to a party or on a daily basis).
• If they're having problems from smoking, take the opportunity to broach the subject and help them to see its negative effects.
• Don’t make drastic or hasty decisions, make them together.
• Finally, if necessary, ask for professional advice or help and negotiate possible solutions with your child. 

There are different ways of avoiding burns:

• Sunbathe with sun protection and avoid exposure in the middle of the day.
• Use plug socket covers for children.
• Do not overload plug sockets.
• Do not use equipment or home appliances with cables in poor condition or extension leads in poor condition.
• Prevent children from being able to reach cables so that they cannot hurt themselves by biting them.
• Always follow the specific safety guidelines for each electrical device.
• Check electronic toys regularly to detect signs of wear and tear.
• Sparking appliances should be repaired or thrown away, as should those that overheat when turned on or smell odd.
• Electric heaters should be placed at least one metre away from beds, curtains or any other flammable object.
• Fire retardant sleepwear (polyester or treated cotton) should be used. Generally, clothing that is not classified as sleepwear is not fire retardant.
• Explain to little ones that glass doors on ovens or fireplaces can get very hot and burn you, so they are not to touch them.
• Do not leave children alone in the kitchen if someone is cooking. Keep children away from the hob or ceramic rings.
• Turn pan handles so that they do not stick out and such that children cannot reach them.
• You should not be holding or carrying a child while you are cooking.
• Do not drink hot drinks with a child on your lap.
• Do not carry hot liquids if you do not know where your children are, to avoid stumbling.
• The hot water thermostat should be set at 49°C or a low-medium level.
• Always check bath water temperature before putting your child in.
• Always turn on the cold tap before the hot tap and turn off the cold before turning off the hot. 
• In the bathtub, children should be placed with their back to the tap, so that it is less likely that they will accidentally turn on the hot water.
• Disconnect electrical devices in the bathroom when they are not in use.
• Avoid using steam therapy. Its effectiveness has not been proven, but its association with the risk of being burned has, especially in children under three years.
• No home fire (fireplace, barbecue, fondue) should be lit or revived by throwing flammable liquid directly from the bottle (for example, fuel alcohol).
• Do not use petrol to light a fireplace or barbecue. There are systems especially designed for this purpose.
• Have chimneys cleaned regularly.
• Do not smoke in bed, especially if you are tired or taking medication that makes you drowsy.
• Candles should not be lit at bed time. 
• Lighters, matches, chemicals and candles must be kept out of the reach of children. If necessary, locks or security systems may be placed on cupboards where cleaning products are stored.
• Always store cleaning products or similar in their original containers, never in plastic milk or water bottles.
• Always follows the instructions for use when using chemical products.

1. Exercise

When the body starts doing exercise the level of endorphins increases.

Choose your favourite kind of exercise. If you don't like going to the gym, try walking or running, which will bring you lots of physical and mental benefits without having to spend money. It can also give you a certain sense of freedom.

2. Eating a balanced diet

Diet has a fundamental influence on your mood, for example, if you do not ingest enough protein, it will be harder for you to secrete endorphins.

Enjoy meals and the accompanying sensations (smells, flavours, etc.), company, etc.

3. Getting enough rest

Try to sleep at least seven hours a night, which is the amount of time the body and mind require "to repair themselves" and to feel refreshed.

4. Alternative ways of managing stress and depression

Practise yoga, pilates, relaxation techniques such as guided meditation, mindfulness, visualisation, Jacobson's progressive relaxation technique, chromotherapy, aromatherapy, music therapy, and so on.

Practising these activities removes muscular contractions and causes you to experience a feeling of well-being and profound relaxation.

5. Communicate your emotions to the people you trust most

Expressing your difficult thoughts or feelings will take a weight off and your mood will improve significantly. The caresses and hugs of your loved ones can also help increase your well-being.

6. Think, speak and act positively

Try to see the positive things that surround you and use nice words to convey them. Be grateful.

Learn to forgive and forget, you will have a calmer life without accumulated resentment.

Enjoy the little everyday things, try to escape from routine and boredom. Always leave a door open to new projects.

Think that the unpleasant situation that you may be experiencing is just a momentary obstacle and this will help you to tackle problems with more motivation.

Avoid toxic comments or situations in which negativity predominates (complaints, gossip, etc.).

7. Write a diary or journal

If there is no-one close by with whom you can offload, starting to write is a good way of freeing yourself of negative thoughts. Express your thoughts and feelings in writing.

8. Spend time in contact with nature and enjoy the small things

The sun is an excellent anti-depressant. Look for sunny places so that your brain can continue secreting the happiness hormone: the beach, the mountains, etc.

Also, observe carefully everything around you in the place you have chosen (the colour of the sea, the clouds, the intense green of the trees, the sound of the waves, the birds...)

9. Go back to doing what has made you happy in the past or try to find something thaht will make you happy now

If you feel yourself beginning to feel sad or anxious, you can do activities that you know make you feel good when you are emotionally stable.

You may not want to start doing them again right away, but think about the result you obtained when you used to do it. If you liked going to the cinema before and now you don't like it, try to remember how much you enjoyed watching a good film... maybe this will encourage you to try again.

If you're not sure about what you like most and what gives you most satisfaction in life, try different activities such as doing a cooking workshop, gardening, drawing, playing an instrument, dance lessons, singing...

10. Join a group

Being part of a group often has good results for keeping you healthy and preventing possible depression. So, travel, walk, go for dinner or to the cinema with a group of people.

11. Do something to help others

Respect the environment, be more supportive, help your neighbour...

For example, signing up for volunteering will increase your self esteem. Helping others brings with it a feeling of physical, emotional and intellectual well-being.

12. Learn to spend time with yourself

Do something that you like and that makes you feel better. For example, a relaxing massage or a hot shower will cause the nerves of your skin to release endorphins; eat something that you like, walk along the beach or park, sunbathe, if you have a pet, go outside with it, watch a film, start a good book...

13. Adopt a pet

It can help keep you company and focus your attention on something else. Animals provide unconditional love and they can be useful in less motivated moments.

Stroking your cat or dog can make you feel very good.

14. Record your dialy activities

Record all the activities you do throughout the day. It's important to assess the good times in the day and make an effort to change the less good ones.

15. Cultivate your sense of humour

Smile and laugh, and if you cannot find anything to laugh at, join laughter therapy workshops. Laughter is undoubtedly one of the factors that increases our levels of endorphins.

Laughter makes your soul grow and gives you a simpler life perspective, without overwhelming problems or unpleasant situations.

Give up smoking

1. Make a list of reasons to stop smoking.

2. Set a day you want to stop by and get ready to achieve your goal.

3. Tell your friends and family the day you have chosen.

4. Cut down on unnecessary cigarettes.

5. Think of strategies to handle difficult situations.

6. Throw away any tobacco you have.

7. Avoid going to places where there is tobacco smoke.

8. Set yourself a daily challenge of not smoking.

9. Ask for help.

10. Look into pharmacological treatment options

What are the side effects of vaccines?

Most reactions to vaccinations are mild and do not last long (pain and redness at the site of injection, a high temperature, etc.). Vaccines are very safe and are subjected to very rigorous controls, at both the research and the manufacturing stage. The authorisation and subsequent marketing of new vaccines are regulated in Europe by the European Medicines Agency (EMA) and in Spain by the Spanish Agency of Medicines and Medical Devices (AEMPS). The benefits of vaccines far outweigh their risks.

Why do we need to vaccinate against diseases that are not found in our country?

Thanks to the success of vaccinations, some diseases have been eradicated and others are on the verge of being eliminated. It is, however, very important to continue vaccinating so that such diseases do not reappear. The resurgence of measles in Europe in the last few years is a good example of what can happen when vaccination coverage decreases.

Do vaccines contain mercury?

No, the vaccines administered in Catalonia do not contain mercury. Thiomersal is a derivative of mercury that is used as a preservative. The vaccines administered in Catalonia are in single dose form and therefore do not contain the preservative. 

Do vaccines contain aluminium?

Vaccines contain a small amount of aluminium (0.5 mg), which is not damaging to health. It is estimated that we ingest 8 mg of aluminium in our diet on a daily basis without causing us any issues.

Is it true that vaccines cause autism?

There is no connection between autism and vaccines. This false relationship comes from a study that was later shown to be fraudulent. Methodologically correct studies have found no connection between vaccines and autism.

Are too many vaccines administered to children in the first year of their lives?

No, the vaccines included in the systematic vaccination schedule protect against common, serious illnesses, and they are administered at the recommended ages and at the ideal intervals to favour a correct immune response. It is a myth that vaccinating small children overloads their immune system or that there are more adverse reactions.

Why is the Systematic Vaccination Schedule in Catalonia changed so often?

The Systematic Vaccination Schedule is constantly updated to reflect new scientific research and advances related to vaccines. Before a vaccine is included in the Schedule a scientific and financial assessment is done in order to implement the vaccination based on well established criteria.

How to help this kind of people

• Offer them emotional support and show empathy. This will help them feel accepted, understood and supported.
• You are supporting them just by being there when they want to talk about their thoughts, feelings or compulsions.
• Try to explain that you want the best for them, and ask them to tell you if you do or say anything that makes them uncomfortable. This will help them be honest with and trust you. At the same time, they will feel more relaxed and place less importance on their obsessions.
• Offer your support without approving of or validating their OCD-related behaviours: “I’m here to support you or if you want to talk”
• Do not judge or criticise. Avoid constantly judging or criticising their obsessions and compulsions, as this will probably mean they hide their OCD from you. If they withdraw into themselves it will be hard for them to get the right treatment and may also damage your relationship with them. They might feel better being around you if they see that you are tolerant.
• Remember that everyone gets better at their own pace.
• Be patient during the treatment they receive for their OCD.
• Slow, gradual progress is better than a relapse, so make sure you are always supportive and don’t expect change to be quick.
• Openly acknowledge small achievements so that they know you can see their progress and that you are proud of them. Positive reinforcement is a powerful tool which will encourage them to continue trying.
• Talk to them about things that are unrelated to obsessive compulsive disorder and their symptoms. OCD should not become the only thing that brings you together.
• Try not to enable compulsions. Don't do things that enable their compulsive behaviour, such as buying the cleaning products they need for obsessive cleaning.
• Do not change your routine. If you change your routine to accommodate the symptoms of OCD, you are changing the behaviour of the family or those around them to adapt to the basic behaviours of the disorder. In this way, their rituals will be treated with normality and will not draw attention, or affect others.

10 benefits of quitting smoking

1. You’ll look younger and healthier.
2. You’ll be physically stronger.
3. You’ll save money. If you smoke one packet a day, you’ll save €1,928 a year.
4. You’ll be setting a good example.
5. You’ll reduce the risk of getting cancer.
6. You’ll gain confidence in yourself.
7. You’ll reduce the risk of getting respiratory, cardiac and vascular diseases.
8. You’ll get rid of bad breath and improve the colour of your teeth.
9. You’ll protect your loved ones from tobacco smoke.
10. You’ll be able to taste food better.

Here are 19 tips from the Nutritional Support Unit at Vall d'Hebron Hospital to stay in top health during COVID-19 lockdown.

Healthy habits 

Below are a series of tips relating to healthy habits in terms of exercise, food and drink, leisure and rest.

• Organise your intake. Split it up into 4-5 meals a day and avoid skipping the main ones. Organise the times of main meals in advance and try to keep them the same each day.
• Plan ahead! Put together family meal plans on a weekly basis, making sure they feature all the food groups. This will allow you to shop more efficiently and buy only the food items you need.
• Write a shopping list! Adapt it to the weekly meal plan. Buy the fresh ingredients you need and remember that dry and tinned products are a great option (dried beans, rice and pasta, tinned tuna, artichokes, etc.). Avoid impulse buys and food wastage.

Eat and drink healthily

The foundation for a healthy diet is one which is varied, featuring fruit, vegetables, animal and vegetable protein, cereals, eggs, dairy products and dried fruits and nuts. Processed foods and sugary drinks should only be consumed occasionally and water should be the main drink.

• Proper hydration is very important for the body. Water is the best drink. Try to have a bottle or glass of water nearby to make sure you continuously hydrate with 1.5 to 2 litres per day. There is no need to wait until you are thirsty. Teas and broths are also healthy options, but it is a good idea to avoid sugary, fizzy and alcoholic drinks.
• 3+2 = 5 a day! Fruit and vegetables should make up a major part of your diet. You should include, as a minimum, two portions of vegetable a day and three fruits throughout the day. Make sure that your meal plan includes one portion of cooked vegetable and a citrus fruit.
• Cereals form the basis of our diet. Think wholemeal! We recommend eating the wholemeal versions of pasta, bread, cereals and rice. There are other cereals too: quinoa, oats, rye, millet, buckwheat...
• Use olive oil for dressings and for cooking with. It is the best fat there is, a source of healthy fat and a Mediterranean food, which is why it is sometimes called 'liquid gold'.
• Protein-rich foods should feature every day, at lunch or in your evening meal. Meat, fish and eggs offer animal proteins and pulses offer vegetable protein.
• We recommend eating meat three to four times a week. Prioritise white meat (rabbit, chicken, turkey) and restrict red meat (beef, lamb por pork) to once or twice a week. In terms of processed meat, such as sausages, hamburgers and fatty cured sausages, only use them occasionally, as they are high in fat and unhealthy additives.
• We recommend eating fish three to four times a week. White fish (sole, hake, cod, etc.) should be combined with oily fish (salmon, tuna, sardines, etc.). You could freeze it to avoid the risk of anisakis infection.
• When it comes to eggs, the recommended weekly consumption has gone up. They can now be eaten three to four times a week.
• Regular consumption of dairy products and derivatives is important for your bone and immune health. Dairy is a very important and complete food group. These products are a key source of calcium and fat-soluble vitamins. Semi-skimmed and skimmed dairy products are recommended.
• If you have a lactose intolerance, lactose-free milk and derivatives are available on the market. If you have an allergy to cow's milk protein or an aversion to milk, opt for vegetable drinks. Remember that vegetable drinks do not have the same nutritional profile as cow's milk. Wherever possible, each yoghurts and cheese.
• Eat pulses at least three times a week. They are a great source of fibre and protein. They are easy to store and very versatile when it comes to including them in a meal. This food group includes lentils, peas, chickpeas and soya, among others.
• A handful of dried fruits and nuts provides a lot of energy, healthy fat and fibre. We recommend eating some each day. A handful as a mid-morning or afternoon snack is a very healthy option, but do not eat too many as they are high in fat.
• Avoid excessive consumption of superfluous foods like cakes, treats, processed foods, soft drinks and alcoholic beverages. Regular consumption leads to health issues in the medium term. Save them for special occasions.
• When it comes to cooking food, griddle, steamer, wok and en papillote are the healthiest options.

Rest and physical activity

Remember that, as always, a healthy diet should be accompanied by good rest and physical activity:

• Make the most of your free time to do activities you have been meaning to get around to or hobbies you do not normally have time for. Have a go at cooking or discovering new recipes, reading or doing manual tasks.
• Incorporate physical activity into your daily routine. We recommend incorporating sufficient aerobic exercise. You can find exercise tables and videos online.
• If you have a balcony, terrace or window, try to make sure you get between 20 and 30 minutes of sunlight every day.
• Do not forget to rest. Sleep between 7 and 8 hours a night. Try to stick to regular timetables.