There are still so many people who are impacted by the COVID-19 side effects several months after having overcome the disease. The most common persistent symptoms include: fatigue dyspnoea chest and back pain muscle pain and loss reduced joint mobility Luckily, everything has a solution, and in this article we are going to talk about post COVID-19 rehabilitation with physiotherapy. It is always best to prevent than to cure. The correct exercises with good technique can solve most of your health problems, such as the persistent back pain and headache that are so common today. In the vast majority of cases, staying active helps us solve problems such as these. The importance of regular exercise and active lifestyle can never be stressed enough. These activities can include walking for at least half an hour a day, swimming in the sea or in the pool, riding a bicycle (without resistance for knee problems) and gradually increasing the intensity of those activities. Also, physical activity helps prevent osteopenia and osteoporosis along with sunbathing. On the other hand, we are used to visiting the physiotherapist only when we are experiencing acute or chronic pain. Due to this chronic pain along with bad posture and unhealthy habits, the patient is compensating with other parts of the body until reaching a critical point. These cases include several pathologies rather than just one, are more difficult to treat and take longer until the patient can fully recover. So the best option is to practice regular physical exercises, especially stretching, and visit your physiotherapist on a more regular basis. Therefore, if you are one of those people who suffer from back, muscle or joint pain, physiotherapy can lead to a faster and more effective recovery. At the same time, your physiotherapist can not only help you with treatment, but can also recommend you good habits for sports and daily activities. In addition, our physiotherapist recommends the FISSIOS App, where you can find numerous exercises for recovery. This App is endorsed by the Spanish Association of Pneumology and Thoracic Surgery (SEPAR). You can download it for iOS or for Android. Good post-COVID-19 rehabilitation should include a gradual increase in physical activity, a healthy and balanced diet, and a good sleep quality. As for physical exercises, the best option is to personalise the exercises together with your physiotherapist. You can also consult this document which includes basic breathing exercises (pages 2 and 3). It may be helpful for those who have had pulmonary complications during the course of their illness. COVID-19 affects all the systems of our body, not only the immune system. Because of this, it can be difficult to keep up with the activities you used to enjoy before getting ill, due to a decreased breathing capacity. The recovery process should be gradual, resting periodically and increasing little by little your respiratory capacity. All this would prevent muscle loss, which would otherwise leave you much more vulnerable and prone to all kinds of diseases and increasing the risk of injury. Do not hesitate to discuss your concerns with our professionals: physiotherapist or family doctor. They can assess your health state and provide personalised recommendations to help you on your road to recovery. In order to do so, contact us to make an appointment by calling us (+34 966 784 195), writing to our WhatsApp (+34 692 134 136) or emailing us to info@clinicalasiesta.com. 

What are the “Omegas”? The “Omegas” are polyunsaturated essential fatty acids. There are several types of these fatty acids and they are all grouped under names like Omega-3 or Omega-6. When we talk about Omega-3, we need to know that there are omega-3s of plant and animal origin. From the intake of foods that contain omega-3, two fatty acids are synthesised that are needed for the proper functioning of the cells in our body: Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). Omega-6s also represent essential fats, which means that they cannot be synthesised by our body and must be received with the intake of foods that contain them. What do we need them for? Once we have consumed a food that contains Omega-3 or Omega-6, our body receives or synthesises the omega-6 arachidonic fatty acid and the omega-3 EPA and DHA it needs. These fatty acids are used for the formation of cell membranes. Omega-3 and omega-6 in cells must be in a specific ratio. Today, the optimal ratio is defined as 1: 2 or 1: 3, but the truly ideal ratio is 1: 1, alas not very realistic, since an average person who does not pay much attention to his or her diet will have this ratio in a proportion of 1:17 to 1:20, due to an over-consumption of omega-6. The imbalance of this proportion is what notably affects our health. Omega-6 and omega-3 fats are sources of the most important intracellular regulators of prostaglandins. These substances, just like hormones, regulate many processes in our body. Why can everyone take Omega-3 dietary supplements? Today, the foods that are part of an average diet are high in Omega-6, so we consume it daily without any problem and exceed the necessary amount without any effort. The Omega-3 and Omega-6 ratio in our body should reach a 1: 1 ratio, because Omega-3 and Omega-6 act as antagonists in the body, so their balance is very important. For example, hormones, which are formed in cells from omega-6 fats, stimulate blood clotting, constrict blood vessels, and increase heart excitability and heart rate. Whereas the prostaglandins in omega-3 fats work just the other way around. However, if there is an excessive intake of Omega-6, this can lead to inflammation in the body. In particular, in the intestine, leading to worsening of the immune system. Chronic inflammation can be one of the main drivers of heart disease, metabolic syndrome, diabetes, arthritis, Alzheimer’s disease, and many types of cancer. Since Omega-3 is the antagonist of Omega-6, it helps regulate inflammation in the body. Therefore, one can take the Omega-3 capsules in an amount of 1g per day without any health hazards and without a medical prescription. 25 products with the best Omega-3 -Omega-6 ratio Very often, the consumption of such foods as walnuts, olive oil, avocados is recommended thanks to their high content of Omega-3. However, this recommendation does not give us full picture, as many of these foods, while high in Omega-3, have an even higher content of Omega-6. For this reason, for example, it is recommended to limit the intake of nuts to a handful a day, because they are high in Omega-6 and also in calories. So, here you can see the list of 25 foods that have an Omega-3 Omega-6 ratio of more than 1. Fish (be careful: tinned tuna that comes in oil no longer has the same Omega-3 Omega-6 ratio)SeafoodPapayaMangoWakame seaweedSpinachCabbageCauliflowerBroccoliLettuce and all kinds of greensBrussels sproutsZucchiniRadishesPumpkinLeekFlax seedsChia seedsFlaxseed oilGouda cheeseParmesan cheeseRoquefort cheeseRomano cheeseDried thymeDried basilDried parsley If you have any doubts about this or would like to do the blood test to check on the state of your health, you can visit our General Practitioner. To make an appointment at Clínica La Siesta, please contact us by email info@clinicalasiesta.com, by calling us at +34 966 784 195, or by writing us a WhatsApp to +34 692 134 136.

Happy International Women’s Day! Today, La Siesta Clinic wants to share the 8 medical check-ups that every woman should know and carry out to stay in good health. 1. Mammography Screenings with mammography are recommended for the detection of breast cancer. Between 45 and 70 years of age, an exam every two years should be sufficient to detect any abnormalities before they become critical. Any pain and thickening in the chest area should be taken as a reason to seek medical help. If you have breast implants, MRI is required. If you have dense breasts or your age is less than 45 years, a complementary ultrasound is recommended. 2. Dermatological examination of the skin. Skin cancer can be completely cured, but the prognosis depends on the severity of the disease and on whether the diagnosis was early or not. Just examine yourself carefully for new, unusually large or growing moles, of abnormal color, shape, etc. Once a year, this procedure should be delegated to a specialist. 3. General blood analysis. That should include checking your blood sugar and cholesterol levels, and testing your thyroid function. A blood test will show an overabundance or, vice versa, a lack of specific thyroid hormones, indicating the disease. 4. Gynaecological examination. With cytology test for detection of cervical cancer, or others. But, unlike many other oncological diseases, with age the risk of developing this type of cancer decreases. At the age of 21 to 30 years, you should undergo gynaecological check-ups with cytology every year. Starting at 30 years old, once every three years or more often, depending on your personal medical history. 5. Blood pressure test. If you have normal blood pressure (120 mm Hg / 80 mm Hg), you should check it from 2 to 3 times a year. Check your blood pressure more often if you have diabetes, heart disease, or kidney problems. 6. Chest X-ray. It is required for the detection of any malformation in the lungs. You should consider doing this especially if you are a smoker, have been a smoker in the past, or are exposed to tobacco smoke in large amounts. 7. Ophthalmological exam. To detect vision problems or a risk of developing glaucoma. An annual exam is especially needed if you have diabetes. If you already have vision problems, you also should have them monitored by a medical specialist. 8. Bone densitometry. For women with risk factors for osteoporosis or osteopenia, and for postmenopausal women, a control bone densitometry is advisable, in order to prevent possible pathological fractures due to loss of bone mineral density. At Clínica La Siesta, you can carry out the check-ups you require. For more information, see the Healthcare Services section of our website or contact us by phone (+34 966 784 195), by WhatsApp (+34 692 134 136) or by email (info@clinicalasiesta.com) to ask us any questions you might have.