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It is the ideal time to start with those good habits that we have always wanted to do but have never gotten started

Our daily habits have been changed overnight due to the confinement caused by the coronavirus and, with little anticipation that this will end in a few days, we have to continue taking care of and pampering our body. Being disciplined is key so that these days do not take a toll on our body. For this reason, experts tell us that it is important that we establish daily guidelines to liven up confinement.

A sedentary lifestyle and other bad habits can play tricks on us in the future. We must find a way to brighten the days so that this situation is as similar as possible to a "normal life". Looking for that normality in these days of uncertainty is one of the keys that will make the quarantine pass in a more pleasant way.

They keep bombarding us with these ideas to create new routines, but so much over-information collapses us and we don't know where to start. For this reason, from Vozpópuli we have spoken with a series of experts so that they summarize the basic points in health and beauty that we must not forget during the quarantine. Now that we have time, it is the best time to take these keys into account and start that routine of good habits that we always had in our heads but that we could not carry out. We won't have a better time to get into the habit!

The importance of schedules

The most important thing is to organize the day from first thing in the morning and establish a routine as similar as possible to the one we had before confinement.

It is very important to start the day with a moment of personal care and hygiene. Then it's time to get rid of pajamas and choose comfortable clothes without giving up fashion by choosing a comfortable style that makes us feel beautiful.

Make a schedule of the activities you want to do during that day with a start and end time. If you telecommute, keep the same hours as you did at your workplace. Then distribute the rest of the actions such as cooking, personal hygiene, shopping or doing physical exercise.

We must set the alarm clock at the same time we were used to

The advice of the pharmacist Rocío Escalante, expert in dermocosmetics and nutrition and owner of Arbosana Farmacia, is that from Monday to Friday we keep the usual hours. When it comes to sleep, we must respect the necessary hours and set the alarm clock at the same time our body was used to waking up. Whether or not you work during these days, it is important to maintain discipline. As for meals, the same thing happens, keep the same schedule that you were used to, changes can affect your intestinal transit.

Finally, we are recommended to end the day with one of our hobbies to put the icing on a good day and go to sleep with a good feeling. You can end the day by listening to music, watching a movie or reading a book.

Moisturize your skin every day

The pharmacist Rocío Escalante advises us to take advantage of quarantine and take advantage of the fact that we are not in the usual rush to properly hydrate our skin, both body and face. "It pays to spend a couple of minutes applying a hydrating body lotion." It also reminds us that "When it's over, the temperature will be higher, we will start to wear short sleeves and if your skin is well hydrated, it will look much more beautiful.

It is important to shower daily and we must continue with the daily facial routine: cleansing and hydration in the morning, and at night, cleansing and regeneration. The pharmaceutical Meritxell Martí, with more than 30 years of experience behind her, recommends the daily use of the following products:

·       A soap or foam-type cleanser that does not irritate the skin

·       A tonic that serves to close the pore

·       A serum with glycolic acid

·       A moisturizer

During quarantine it is important to take care of the skin of the hands by moisturizing it often, and choosing soaps with a neutral pH. If you also have a dermatological problem, Rocío Escalante advises us to choose specific soaps for skin with dermatitis or sensitive skin.

Take care of your diet

"A complete and balanced diet is essential to maintain good health," says Meritxell Martí. The diet will be responsible for ensuring that our immune system is at full capacity and we must not forget the advice of the WHO: eat five daily servings of fruit and vegetables, reduce the consumption of saturated fat, reduce the consumption of carbohydrates and red meat and increase the consumption of foods rich in fatty acids and fiber.

Each Spaniard will gain on average between 3 and 5 kg during the period of isolation

During these days, even if you exercise at home, the calorie consumption is not the same, so the diet should change slightly. The essential thing is to continue eating the same number of meals you did, but opting for lighter foods, rich in fiber, vitamins and minerals. The experts assure us that each Spaniard will gain on average between 3 and 5 kg during the isolation period. Let's fight to lower that average!

There are very simple tricks to be able to reach the goal of quarantine without having gained weight. Use smaller plates to have the feeling of eating more and if you think about the menu the day before, you prevent possible unforeseen events and you will throw away less of the unhealthy pre-cooked food. Better yet, make a weekly menu and this way you will ensure that you have a varied and balanced diet.

To avoid snacking between meals, it is best to keep temptations away. Being at home with excess food in the pantries can cause us to end up pecking more than necessary if we are bored. So do not abuse in your purchase of whims and keep them out of sight.

The experts at the Dray Clinic recommend that we take fruit at breakfast and at mid-morning, avoiding it at meals, and especially after 5:00 p.m. due to its high glucose content. They have great satiating power so it is a perfect food for when hunger strikes us between meals. In addition, eating it alone, we better assimilate its nutrients and vitamins.

Paz Torralba, director of 'The beauty concept' reminds us that fruits are good for hydrating and protecting the skin because they contain high levels of vitamins and antioxidants that load the skin with nutrients, promote collagen production and help maintain supple skin and firm. Other foods that are very good allies for the skin are nuts and seeds. They are antioxidants, they protect us against free radicals and provide hydration and elasticity.

Dinner must be done at least two hours before going to bed and it must be one of the lightest meals, opting for food cooked on the grill or steamed, with preference for white fish and vegetables.

We recommend avoiding refined flours. At breakfast, you can have whole wheat toast or cereal bread and at noon if you want to have pasta, better whole wheat, no more than twice a week, and whenever possible substitute it with rice or legumes.

Avoid processed products and prepare them yourself

You will have more free time at home, so avoid processed products and prepare them yourself. From the Dray Clinic they make us some recommendations such as making a homemade cake, preparing a stew or making our own tomato sauce or a homemade pizza.

Don't forget to drink

Just as important as food is drink. You have to drink plenty of water, even if you are not thirsty. Remember that the basic thing would be to drink two liters so you can fill a bottle and drink from it often to have control of the amount ingested during the day.

But not everything is water, you can alternate with infusions that promote the elimination of toxins. Be very careful with sugary and alcoholic drinks, dispense with them as much as possible. And caution with caffeine because it can alter our sleep habits too much.

Relax your eyes

Being indoors all day can be stressful and can also affect your eyesight. To avoid this, every hour we must look out the window and fix our eyes as far as possible for a few seconds.

These days, we will abuse the screens, between television consumption, teleworking with computers and tablets and the constant use of mobile phones. Be very careful and use moisturizing drops if your eyes feel dry. If you wear contact lenses, it is best to replace them with glasses as long as you can. =

There are no excuses not to exercise

There are many Instagram accounts that offer physical exercise classes of different intensity through their live shows. There are also many gyms that have signed up to teach their classes online. From Clínica Dray they propose a training routine that helps us tone up with planks and squats. Our challenge is to maintain the posture for 20 "plus a rest of 40" and thus repeat each exercise four times. Every day, you can increase the work time and reduce the rest time, or even increase the number of series.

Don't forget to socialize

Finally, one last tip. Even if we are isolated at home, that does not mean that we are socially isolated. Include in your daily schedule a time to make calls or video calls with family and friends. Collective calls are the most fun and they will keep us very entertained. It is also the perfect time to reconnect with people you have not spoken to for a long time. Every cloud has a silver lining!

Being healthy is really about being at a weight that is right for you. The best way to find out if you are at a healthy weight or if you need to lose or gain weight is to talk to a doctor or dietitian, who can compare your weight with healthy norms to help you set realistic goals.

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