{"id":3065,"date":"2024-02-28T11:15:45","date_gmt":"2024-02-28T11:15:45","guid":{"rendered":"https:\/\/integrativa.pt\/?p=3065"},"modified":"2026-01-29T16:39:03","modified_gmt":"2026-01-29T16:39:03","slug":"6-simple-and-free-habits-to-take-care-of-your-health-on-a-daily-basis","status":"publish","type":"post","link":"https:\/\/integrativa.pt\/en\/6-habitos-simples-e-gratuitos-para-cuidar-da-saude-no-dia-a-dia\/","title":{"rendered":"6 simple and free habits to take care of your health on a daily basis"},"content":{"rendered":"<div class=\"wpb-content-wrapper\" id=\"wpb-content-root\"><div class=\"vc_row wpb_row vc_row-fluid\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p>Maintaining a healthy lifestyle doesn't require expensive solutions or complex routines. Small daily choices, many of which are accessible and free, can have a significant impact on regulating the body and on physical and mental balance. Over time, I've incorporated a few simple habits that I think are important for supporting the natural processes of adaptation, recovery and well-being. Here I share six of them:<\/p>\n<ul>\n<li data-start=\"697\" data-end=\"1098\"><strong>Connecting with nature:<\/strong> Regular contact with natural environments is associated with a reduction in the activation of the nervous system, particularly the mechanisms related to the response to <em>stress.<\/em> Walking outdoors, breathing fresh air and staying in spaces with nature favours states of greater physiological stability, with a positive impact on emotional regulation and the general perception of well-being.<\/li>\n<li data-start=\"1100\" data-end=\"1605\"><strong>Prioritise sleep: <\/strong>Sleep is a central pillar of health and an active process in regulating the body. Maintaining relatively consistent schedules, creating a peaceful environment and reducing stimuli before bedtime contribute to a more efficient organisation of the circadian rhythm, the internal biological clock that regulates the cycles of wakefulness and rest. Adequate sleep is associated with better cognitive clarity, greater emotional stability and a better ability to adapt to the stresses of life. <em>stress.<\/em><\/li>\n<li data-start=\"1607\" data-end=\"1977\"><strong>Adequate hydration:<\/strong> Drinking water regularly throughout the day is a simple but essential habit for physiological functioning. Hydration participates in processes such as digestion, body temperature regulation, nutrient transport and the internal balance of body fluids, as well as influencing energy levels and the ability to concentrate.<\/li>\n<li data-start=\"1979\" data-end=\"2418\"><strong>Exposure to sunlight:<\/strong> Daily exposure to natural light is a central stimulus for regulating the circadian rhythm. As well as supporting the synthesis of vitamin D, sunlight influences the organisation of sleep and wake cycles, mood regulation and energy levels throughout the day. Whenever possible, I try to favour exposure to natural light, especially in the morning, adjusting it to the context and individual needs.<\/li>\n<li data-start=\"2420\" data-end=\"2825\"><strong>Sleep preparation routines: <\/strong>Creating a calming ritual at the end of the day facilitates the transition from activation to rest. Reducing exposure to screens, maintaining a quieter environment and using simple self-regulation practices, such as moments of pause or conscious breathing, can support the induction and continuity of sleep, preparing the body for a more effective rest.<\/li>\n<li data-start=\"2827\" data-end=\"3208\"><strong>Hormetic stimuli<\/strong>: Controlled, short-term exposure to physiological challenges, such as physical exercise, temperature variations or adapted effort, can stimulate the body's adaptation mechanisms. These stimuli, when integrated progressively and respecting individual limits, are associated with the development of greater physical and mental resilience.<\/li>\n<\/ul>\n<p>These simple habits are part of a conscious way of looking after your health on a daily basis. When integrated on a regular basis and adjusted to each person's needs, they can contribute to a better balance in the body and a more sustainable lifestyle, without requiring complex or expensive solutions.<\/p>\n<p>In Clinical Psychoneuroimmunology consultations, these habits are understood as everyday environmental and behavioural stimuli that modulate the functioning of the nervous, immune and endocrine systems in an integrated way, supporting the body's natural processes of adaptation and self-regulation.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid vc_custom_1680169461443\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element  vc_custom_1760628837336\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p style=\"text-align: right;\"><a title=\"Osteopath - Physiotherapist David Brand\u00e3o\" href=\"https:\/\/integrativa.pt\/en\/osteopata-fisioterapeuta-david-brandao\/\"><strong>David Brand\u00e3o<\/strong> <\/a>| Osteopath and Physiotherapist<\/p>\n<p style=\"text-align: right;\">Specialised in Clinical Psychoneuroimmunology<\/p>\n<h6 style=\"text-align: right;\">Physiotherapist Card: 3652 | Order of Physiotherapists \/\/ Osteopath Card: C-0031697 | ACSS<\/h6>\n\n\t\t<\/div>\n\t<\/div>\n<style type=\"text\/css\" data-type=\"the7_shortcodes-inline-css\">.dt-shortcode-soc-icons.soc-icons-d45686d09a63baba6497efe6c6ad3c1e a {\n  margin-right: 4px;\n}\n.dt-shortcode-soc-icons a.soc-icons-d45686d09a63baba6497efe6c6ad3c1e {\n  margin-right: 4px;\n}\n.dt-shortcode-soc-icons a.soc-icons-d45686d09a63baba6497efe6c6ad3c1e:last-child {\n  margin-right: 0;\n}\n.dt-shortcode-soc-icons a.soc-icons-d45686d09a63baba6497efe6c6ad3c1e:before,\n.dt-shortcode-soc-icons a.soc-icons-d45686d09a63baba6497efe6c6ad3c1e:after {\n  padding: inherit;\n}\n.dt-shortcode-soc-icons a.soc-icons-d45686d09a63baba6497efe6c6ad3c1e.dt-icon-border-on:before {\n  border:  solid ;\n}\n.dt-shortcode-soc-icons a.soc-icons-d45686d09a63baba6497efe6c6ad3c1e.dt-icon-hover-border-on:after {\n  border:  solid ;\n}<\/style><div class=\"dt-shortcode-soc-icons  soc-icons-d45686d09a63baba6497efe6c6ad3c1e soc-icons-right\" ><style type=\"text\/css\" data-type=\"the7_shortcodes-inline-css\">.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc {\n  min-width: 26px;\n  min-height: 26px;\n  font-size: 16px;\n  border-radius: 100px;\n}\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:last-child {\n  margin-right: 0;\n}\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:before,\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:after {\n  min-width: 26px;\n  min-height: 26px;\n  padding: inherit;\n}\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc.dt-icon-border-on:before {\n  border: 0px solid ;\n}\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc.dt-icon-hover-border-on:after {\n  border: 0px solid ;\n}\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:hover {\n  font-size: 16px;\n}\n#page .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:hover .soc-font-icon,\n#phantom .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:hover .soc-font-icon,\n#page .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:hover .soc-icon,\n#phantom .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:hover .soc-icon {\n  color: rgba(255,255,255,0.75);\n  background: none;\n}\n#page .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:not(:hover) .soc-font-icon,\n#phantom .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:not(:hover) .soc-font-icon,\n#page .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:not(:hover) .soc-icon,\n#phantom .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:not(:hover) .soc-icon {\n  color: #ffffff;\n  background: none;\n}\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc .soc-font-icon,\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc .soc-icon {\n  font-size: 16px;\n}<\/style><a title=\"Instagram\" href=\"https:\/\/www.instagram.com\/davidosteopata\/\" class=\"instagram single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc dt-icon-bg-on dt-icon-border-on dt-icon-hover-border-on dt-icon-hover-bg-on\" target=\"_blank\" rel=\"noopener\"><i class=\"soc-icon soc-font-icon dt-icon-instagram\"><\/i><span class=\"screen-reader-text\">Instagram<\/span><\/a><\/div><\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid vc_custom_1680169461443\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element  vc_custom_1680169468507\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p><a title=\"Home\" href=\"https:\/\/integrativa.pt\/en\/\"><strong>Integrativa<\/strong><\/a> | Health and well-being as a lifestyle<\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element  vc_custom_1689951960351\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<h6>This website and its content are for information purposes only and are not a substitute for medical or health professional advice. Each person's treatment should be individualised and guided by health professionals. Do not make any changes to your treatment without contacting the doctor or health professional accompanying you.<\/h6>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner vc_custom_1678987635945\"><div class=\"wpb_wrapper\"><div class=\"vc_separator wpb_content_element vc_separator_align_center vc_sep_border_width_1 vc_sep_pos_align_center wpb_content_element vc_separator-has-text\"   style=\"width: 100%;\"><span class=\"vc_sep_holder vc_sep_holder_l\"><span style=\"border-top-color:#1b9193;\" class=\"vc_sep_line\"><\/span><\/span><h4>Related articles<\/h4><span class=\"vc_sep_holder vc_sep_holder_r\"><span style=\"border-top-color:#1b9193;\" class=\"vc_sep_line\"><\/span><\/span>\n<\/div><style type=\"text\/css\" 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.blog-carousel-shortcode.blog-carousel-shortcode-id-22385666956113d4849546ad1d8c3549.hide-arrows .owl-nav a {\n    display: none;\n  }\n}\n@media screen and (max-width: 778px) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-22385666956113d4849546ad1d8c3549.reposition-arrows .owl-nav div.owl-prev {\n    top: 50%;\n    transform: translateY(calc(-50% + 0px));\n    left: 10px;\n  }\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-22385666956113d4849546ad1d8c3549.reposition-arrows .owl-nav div.owl-next {\n    top: 50%;\n    transform: translateY(calc(-50% + 0px));\n    right: 10px;\n  }\n}\n@media screen and (max-width: 778px) and all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-22385666956113d4849546ad1d8c3549.reposition-arrows .owl-nav div.owl-prev {\n    transform: translateY(-50%);\n    margin-top: 0px;\n  }\n}\n@media screen and (max-width: 778px) and all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-22385666956113d4849546ad1d8c3549.reposition-arrows .owl-nav div.owl-next {\n    transform: translateY(-50%);\n    margin-top: 0px;\n  }\n}<\/style><div class=\"owl-carousel blog-carousel-shortcode dt-owl-carousel-call blog-carousel-shortcode-id-22385666956113d4849546ad1d8c3549 classic-layout-list scale-img dt-icon-bg-off dt-arrow-border-on dt-arrow-hover-border-on meta-info-off bullets-small-dot-stroke reposition-arrows arrows-bg-on disable-arrows-hover-bg arrows-hover-bg-on\" data-scroll-mode=\"1\" data-col-num=\"3\" data-wide-col-num=\"4\" data-laptop-col=\"3\" data-h-tablet-columns-num=\"3\" data-v-tablet-columns-num=\"2\" data-phone-columns-num=\"1\" data-auto-height=\"true\" data-col-gap=\"30\" data-stage-padding=\"0\" data-speed=\"600\" data-autoplay=\"false\" data-autoplay_speed=\"6000\" data-arrows=\"true\" data-bullet=\"false\" data-next-icon=\"icon-ar-017-r\" data-prev-icon=\"icon-ar-017-l\"><article class=\"post post-3817 type-post status-publish format-standard has-post-thumbnail hentry category-osteopatia category-dor-lombar category-fisioterapia-desportiva category-fisioterapia-musculo-esqueletica category-osteopata-david-brandao category-osteopatia-desportiva category-osteopatia-integrativa tag-fisioterapia tag-osteopatia tag-pilates-clinico category-17 category-50 category-55 category-54 category-33 category-134 category-32 description-off\" data-name=\"Tens\u00e3o muscular: porque alongar nem sempre resolve o desconforto\" data-date=\"2025-07-29T09:45:52+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/tensao-muscular-porque-alongar-nem-sempre-resolve-o-desconforto\/\" class=\"post-thumbnail-rollover layzr-bg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Pilates-Clinico-Belem-Lisboa-Restelo-2-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Pilates-Clinico-Belem-Lisboa-Restelo-2-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Pilates-Clinico-Belem-Lisboa-Restelo-2-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Pilates Clinic Bel\u00e9m Lisboa Restelo (2)\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/tensao-muscular-porque-alongar-nem-sempre-resolve-o-desconforto\/\" title=\"Muscle tension: why stretching doesn&#039;t always solve the discomfort\" rel=\"bookmark\">Muscle tension: why stretching doesn't always solve the discomfort<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/tensao-muscular-porque-alongar-nem-sempre-resolve-o-desconforto\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Muscle tension: why stretching doesn&#039;t always resolve discomfort\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-3043 type-post status-publish format-standard has-post-thumbnail hentry category-atm category-dores-de-cabeca category-fisioterapia category-osteopata-david-brandao category-osteopatia-craniana tag-fisioterapia tag-osteopatia tag-pilates-clinico category-41 category-52 category-6 category-33 category-42 description-off\" data-name=\"Disfun\u00e7\u00e3o Temporomandibular (ATM): h\u00e1bitos saud\u00e1veis que complementam o tratamento em Fisioterapia\" data-date=\"2024-02-12T15:14:30+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/disfuncao-temporomandibular-habitos-saudaveis-que-complementam-o-tratamento-em-fisioterapia\/\" class=\"post-thumbnail-rollover layzr-bg\"><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/ATM-Integrativa-Fisioterapia-Osteopatia-3-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/ATM-Integrativa-Fisioterapia-Osteopatia-3-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/ATM-Integrativa-Fisioterapia-Osteopatia-3-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Integrative ATM Physiotherapy Osteopathy\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/disfuncao-temporomandibular-habitos-saudaveis-que-complementam-o-tratamento-em-fisioterapia\/\" title=\"Temporomandibular dysfunction (TMJ): healthy habits that complement physiotherapy treatment\" rel=\"bookmark\">Temporomandibular dysfunction (TMJ): healthy habits that complement physiotherapy treatment<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/disfuncao-temporomandibular-habitos-saudaveis-que-complementam-o-tratamento-em-fisioterapia\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Temporomandibular dysfunction (TMJ): healthy habits that complement physiotherapy treatment\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-1707 type-post status-publish format-standard has-post-thumbnail hentry category-osteopatia category-4-pilares-da-saude category-coaching category-fisioterapia category-nutricao category-osteopata-david-brandao category-osteopatia-integrativa category-psicologia category-psiconeuroimunologia category-sono category-sono-4-pilares-da-saude tag-fisioterapia tag-osteopatia tag-pilates-clinico category-17 category-35 category-10 category-6 category-14 category-33 category-32 category-18 category-48 category-36 category-37 description-off\" data-name=\"4 Pilares da Sa\u00fade: relaxar, nutrir, mexer-se e dormir\" data-date=\"2023-01-21T14:37:09+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/4-pilares-da-saude-relaxar-nutrir-mexer-se-e-dormir\/\" class=\"post-thumbnail-rollover layzr-bg\"><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2023\/01\/Integrativa-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2023\/01\/Integrativa-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2023\/01\/Integrativa-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Integrativa\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/4-pilares-da-saude-relaxar-nutrir-mexer-se-e-dormir\/\" title=\"4 Pillars of Health: relax, nourish, move and sleep\" rel=\"bookmark\">4 Pillars of Health: relax, nourish, move and sleep<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/4-pilares-da-saude-relaxar-nutrir-mexer-se-e-dormir\/\" class=\"post-details details-type-link\" aria-label=\"Read more about 4 Pillars of Health: relax, nourish, move and sleep\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-3686 type-post status-publish format-standard has-post-thumbnail hentry category-nervo-vago category-osteopata-david-brandao category-osteopatia-integrativa category-psiconeuroimunologia tag-fisioterapia tag-osteopatia tag-pilates-clinico category-58 category-33 category-32 category-48 description-off\" data-name=\"Como estimular o Nervo Vago pode ajudar na ansiedade e na depress\u00e3o\" data-date=\"2025-01-20T14:58:47+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/como-estimular-o-nervo-vago-pode-ajudar-na-ansiedade-e-na-depressao\/\" class=\"post-thumbnail-rollover layzr-bg\"><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/01\/Psicologia-integrativa-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/01\/Psicologia-integrativa-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/01\/Psicologia-integrativa-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Integrative psychology\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/como-estimular-o-nervo-vago-pode-ajudar-na-ansiedade-e-na-depressao\/\" title=\"How stimulating the vagus nerve can help with anxiety and depression\" rel=\"bookmark\">How stimulating the vagus nerve can help with anxiety and depression<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/como-estimular-o-nervo-vago-pode-ajudar-na-ansiedade-e-na-depressao\/\" class=\"post-details details-type-link\" aria-label=\"Read more about how to stimulate the Vagus Nerve can help with anxiety and depression\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-2419 type-post status-publish format-standard has-post-thumbnail hentry category-4-pilares-da-saude category-coaching category-osteopata-david-brandao category-osteopatia-integrativa category-osteopatia-integrativa-osteopatia category-psicologia category-psiconeuroimunologia tag-fisioterapia tag-osteopatia tag-pilates-clinico category-35 category-10 category-33 category-32 category-34 category-18 category-48 description-off\" data-name=\"6 estrat\u00e9gias simples para come\u00e7ar a reduzir o stress e a ansiedade\" data-date=\"2023-07-12T09:22:41+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/6-estrategias-simples-para-comecar-a-reduzir-o-stress-e-a-ansiedade\/\" class=\"post-thumbnail-rollover layzr-bg\"><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2023\/07\/Integrativa-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2023\/07\/Integrativa-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2023\/07\/Integrativa-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Integrativa\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/6-estrategias-simples-para-comecar-a-reduzir-o-stress-e-a-ansiedade\/\" title=\"6 simple strategies to start reducing stress and anxiety\" rel=\"bookmark\">6 simple strategies to start reducing stress and anxiety<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/6-estrategias-simples-para-comecar-a-reduzir-o-stress-e-a-ansiedade\/\" class=\"post-details details-type-link\" aria-label=\"Read more about 6 simple strategies to start reducing stress and anxiety\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-3400 type-post status-publish format-standard has-post-thumbnail hentry category-psicologia category-psiconeuroimunologia tag-fisioterapia tag-osteopatia tag-pilates-clinico category-18 category-48 description-off\" data-name=\"Mindfulness no controlo da ansiedade: a vis\u00e3o da Psicologia\" data-date=\"2024-06-09T16:17:53+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/mindfulness-no-controlo-da-ansiedade-a-visao-da-psicologia\/\" class=\"post-thumbnail-rollover layzr-bg\"><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2024\/06\/Mindfullness-Integrativa-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2024\/06\/Mindfullness-Integrativa-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2024\/06\/Mindfullness-Integrativa-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Integrative Mindfulness\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/mindfulness-no-controlo-da-ansiedade-a-visao-da-psicologia\/\" title=\"Mindfulness in anxiety control: the view from Psychology\" rel=\"bookmark\">Mindfulness in anxiety control: the view from Psychology<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/mindfulness-no-controlo-da-ansiedade-a-visao-da-psicologia\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Mindfulness in anxiety control: the view from psychology\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><\/div><\/div><\/div><\/div><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Maintaining a healthy lifestyle doesn't require expensive solutions or complex routines. Small daily choices, many of which are accessible and free, can have a significant impact on regulating the body and on physical and mental balance. Over time, I've been integrating some simple habits that I think are relevant to supporting the natural processes of adaptation,...<\/p>","protected":false},"author":1,"featured_media":4911,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[17,34,48],"tags":[4,27,8],"class_list":["post-3065","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-osteopatia","category-osteopatia-integrativa-osteopatia","category-psiconeuroimunologia","tag-fisioterapia","tag-osteopatia","tag-pilates-clinico","category-17","category-34","category-48","description-off"],"_links":{"self":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/posts\/3065","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/comments?post=3065"}],"version-history":[{"count":0,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/posts\/3065\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/media\/4911"}],"wp:attachment":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/media?parent=3065"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/categories?post=3065"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/tags?post=3065"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}