{"id":18164,"date":"2024-07-23T16:32:00","date_gmt":"2024-07-23T16:32:00","guid":{"rendered":"https:\/\/test-southcoast-health-multi.southcoast-health.org\/news\/doctors-note-july-2024\/"},"modified":"2024-07-23T16:32:00","modified_gmt":"2024-07-23T16:32:00","slug":"doctors-note-july-2024","status":"publish","type":"news","link":"https:\/\/www.southcoast.org\/pt\/news\/doctors-note-july-2024\/","title":{"rendered":"Nota do M\u00e9dico - julho de 2024"},"content":{"rendered":"<p>24 de julho \u00e9 o Dia Internacional do Autocuidado. Por isso, este m\u00eas estamos a concentrar-nos em encontrar formas simples de cuidar de SI - n\u00e3o apenas hoje, mas todos os dias.<\/p>\n\n\n\n<p>O autocuidado \u00e9 crucial para manter o bem-estar geral, que inclui a sua sa\u00fade f\u00edsica, mental e emocional. De acordo com o Dr. Michael Messina, Prestador de Cuidados Prim\u00e1rios na Southcoast Physicians Group Family Medicine em Wareham, \"Autocuidado significa reservar tempo no seu dia ocupado para fazer coisas que promovam o seu pr\u00f3prio bem-estar. Arranje tempo para se concentrar em si pr\u00f3prio.\"<\/p>\n\n\n\n<p>Acrescenta que existem alguns elementos fundamentais do autocuidado que podem ser facilmente integrados na sua rotina di\u00e1ria:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fazer exerc\u00edcio f\u00edsico regularmente.<\/strong> Est\u00e1 provado que 30 minutos por dia melhoram o humor geral e diminuem o risco de v\u00e1rias complica\u00e7\u00f5es de sa\u00fade, incluindo doen\u00e7as cardiovasculares.<\/li>\n\n\n\n<li><strong>Fazer uma dieta equilibrada.<\/strong> Escolha alimentos integrais, frutas e legumes, e mantenha-se hidratado.<\/li>\n\n\n\n<li><strong>Desligar regularmente da tomada<\/strong><strong>.<\/strong> Largue o telem\u00f3vel, afaste-se do trabalho ou das redes sociais e concentre-se em algo no momento.&nbsp;<\/li>\n\n\n\n<li><strong>Arranje tempo para fazer algo de que goste.<\/strong> Descubra um novo passatempo ou retome um antigo!&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Dar prioridade ao sono.<\/strong> Dormir o suficiente \u00e9 importante. Tente ir para a cama \u00e0 mesma hora todas as noites e procure dormir pelo menos 7 horas por dia.<\/li>\n\n\n\n<li><strong>Iniciar um ritual para a hora de deitar.<\/strong> Quer se trate de ler ou de ouvir m\u00fasica relaxante, descontrair do seu dia pode ajudar a preparar a sua mente e o seu corpo para o descanso.<\/li>\n<\/ul>\n\n\n\n<p><strong>Acha que n\u00e3o tem tempo?<\/strong><\/p>\n\n\n\n<p>Uma forma f\u00e1cil de assumir o autocuidado \u00e9 pensar em termos de minutos - esses breves momentos em que se pode desligar e reorientar a mente s\u00e3o realmente importantes! Pode at\u00e9 descobrir que \u00e9 melhor nisso do que pensa.<\/p>\n\n\n\n<p>Abaixo est\u00e3o cinco maneiras simples de iniciar o seu autocuidado agora mesmo:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ou\u00e7a a sua m\u00fasica favorita.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Beber um copo de \u00e1gua.<\/li>\n\n\n\n<li>Escreva tr\u00eas coisas positivas sobre si pr\u00f3prio.<\/li>\n\n\n\n<li>Tire cinco minutos para apanhar ar fresco.<\/li>\n\n\n\n<li>Fazer um exerc\u00edcio de respira\u00e7\u00e3o de um minuto.<\/li>\n<\/ul>\n\n\n\n<p><strong>O que torna os cuidados pessoais importantes?<\/strong><\/p>\n\n\n\n<p>Est\u00e1 clinicamente provado que a concentra\u00e7\u00e3o nos cuidados pessoais pode eliminar os n\u00edveis de ansiedade, depress\u00e3o, stress e raiva, melhorando simultaneamente a concentra\u00e7\u00e3o e a energia. Arranje tempo para se desligar das distrac\u00e7\u00f5es e estar atento. Experimente a medita\u00e7\u00e3o ou o ioga, mantenha contacto com a fam\u00edlia e os amigos e pratique a gratid\u00e3o reflectindo regularmente sobre as coisas pelas quais est\u00e1 grato.<\/p>\n\n\n\n<p>\"A no\u00e7\u00e3o de ter de ser sempre produtivo \u00e9 contra-ativa para a sa\u00fade\", diz o Dr. Messina. \"Reservar tempo para cuidar de si e das suas necessidades torna-o mais eficiente. Pode fazer mais quando as suas baterias est\u00e3o recarregadas.\" Ele tamb\u00e9m observa que \u00e9 importante estabelecer limites. \"Aprenda a dizer 'n\u00e3o' aos compromissos que o sobrecarregam.\"<\/p>\n\n\n\n<p><strong>A linha de fundo<\/strong><\/p>\n\n\n\n<p>O autocuidado \u00e9 um cuidado essencial. Pode reduzir o stress, melhorar o sono e aumentar o seu bem-estar geral. Aproveite todas as oportunidades para come\u00e7ar ou continuar a promover o autocuidado. Quer se trate de um passeio pela rua, de mudan\u00e7as na sua dieta, de uma medita\u00e7\u00e3o de cinco minutos ou de um dia no spa - reserve tempo para si e incentive algu\u00e9m de quem gosta a fazer o mesmo.<\/p>\n\n\n\n<p>Desejo-vos o melhor,<\/p>\n\n\n\n<p><a href=\"https:\/\/www.southcoast.org\/pt\/doctors\/michael-messina-md\/\">Michael Messina, MD<\/a> | Medicina familiar\/cuidados prim\u00e1rios<\/p>","protected":false},"author":20,"featured_media":6931,"template":"","categories":[1229],"class_list":["post-18164","news","type-news","status-publish","has-post-thumbnail","hentry","category-expert-insights"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Doctor&#039;s Note - July 2024 - Southcoast Health<\/title>\n<meta name=\"description\" content=\"Self-care is crucial for maintaining overall well-being, which includes your physical, mental and emotional health.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/test-southcoast-health-multi.southcoast-health.org\/news\/doctors-note-july-2024\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Doctor&#039;s Note - July 2024 - Southcoast Health\" \/>\n<meta property=\"og:description\" content=\"Self-care is crucial for maintaining overall well-being, which includes your physical, mental and emotional health.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/test-southcoast-health-multi.southcoast-health.org\/news\/doctors-note-july-2024\/\" \/>\n<meta property=\"og:site_name\" content=\"Southcoast Health\" \/>\n<meta property=\"og:image\" content=\"https:\/\/test-southcoast-health-multi.southcoast-health.org\/wp-content\/uploads\/2025\/01\/Doctors-Note-Dr.-Messina-Primary-Care-Self-Care-wellbeing.png\" \/>\n\t<meta property=\"og:image:width\" content=\"600\" \/>\n\t<meta property=\"og:image:height\" content=\"350\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/test-southcoast-health-multi.southcoast-health.org\/news\/doctors-note-july-2024\/\",\"url\":\"https:\/\/test-southcoast-health-multi.southcoast-health.org\/news\/doctors-note-july-2024\/\",\"name\":\"Doctor's Note - July 2024 - Southcoast Health\",\"isPartOf\":{\"@id\":\"https:\/\/www.southcoast.org\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/test-southcoast-health-multi.southcoast-health.org\/news\/doctors-note-july-2024\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/test-southcoast-health-multi.southcoast-health.org\/news\/doctors-note-july-2024\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.southcoast.org\/wp-content\/uploads\/2025\/01\/Doctors-Note-Dr.-Messina-Primary-Care-Self-Care-wellbeing.png\",\"datePublished\":\"2024-07-23T16:32:00+00:00\",\"description\":\"Self-care is crucial for maintaining overall well-being, which includes your physical, mental and emotional health.\",\"breadcrumb\":{\"@id\":\"https:\/\/test-southcoast-health-multi.southcoast-health.org\/news\/doctors-note-july-2024\/#breadcrumb\"},\"inLanguage\":\"pt-PT\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/test-southcoast-health-multi.southcoast-health.org\/news\/doctors-note-july-2024\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"pt-PT\",\"@id\":\"https:\/\/test-southcoast-health-multi.southcoast-health.org\/news\/doctors-note-july-2024\/#primaryimage\",\"url\":\"https:\/\/www.southcoast.org\/wp-content\/uploads\/2025\/01\/Doctors-Note-Dr.-Messina-Primary-Care-Self-Care-wellbeing.png\",\"contentUrl\":\"https:\/\/www.southcoast.org\/wp-content\/uploads\/2025\/01\/Doctors-Note-Dr.-Messina-Primary-Care-Self-Care-wellbeing.png\",\"width\":600,\"height\":350,\"caption\":\"A portrait of a smiling male doctor in a suit and tie, with the Southcoast Health logo and title \\\"Doctor's Note\\\" displayed.\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/test-southcoast-health-multi.southcoast-health.org\/news\/doctors-note-july-2024\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"\",\"item\":\"https:\/\/www.southcoast.org\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Doctor&#8217;s Note &#8211; 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