In one month you can do many activities that will help your body and mind feel much better. Evaluate which ones fit your lifestyle so you can include them in your daily routine, try out which ones make you feel good and dare to try out those you have never done before.

Day 1. Call that friend you haven't seen in a long time

It doesn't matter if he or she lives in your neighborhood or works in another country. Take the time to call him or her, find out how he or she is and tell him or her how your life is going. It will surely be a wonderful time for both of you. Talk or meet with the people who appreciate you and help you grow as a human being.

Day 2. Include hydration in your daily routine every day

“It doesn’t taste like anything to me.” That is no longer an excuse to avoid drinking water. Remember that you should drink at least one litre a day, not counting the amount of water you drink with your meals. You can add mint or peppermint leaves, cucumber, ginger, drops or slices of lemon or other aromatic plants to the water. A good recommendation is to keep it in a thermos (bottle) and hydrate yourself throughout the day.

Day 3. Take up a new hobby

Whether it's a craft, a sport, painting, or a film or book club, taking up a new hobby will help you break out of your routine and release the stress of everyday life.

Day 4. Go to bed before eleven at night

Depending on your work schedule or the responsibilities you have at home, plan to sleep eight hours a day. It is very important that you go to bed before eleven at night because between that time and three in the morning your body does its organic detoxification. If you go to bed later, the process is interrupted and you will not be as energetic and willing to do your activities the next day.

Day 5. Plan a clandestine dinner with your partner

Look for the options offered in your city and book on social media 24 hours in advance. The beauty of these dinners is that no one knows the location of the “restaurant” or even the menu. It is a blind feast that will make you have new sensations and will generate stronger emotional ties with the person you love.

Day 6. Volunteer

Donating your time to help others in need is a wonderful gift to yourself and others. It also helps your health: volunteers are often less prone to depression and have better self-esteem.

Day 7. Treat yourself to a spa day

You deserve it: ask for massages, masks and other treatments that make you feel and look good.

Day 8. Turn off all the lights at bedtime

During sleep, your body regulates hormones, reduces stress and repairs tissues. That's why it's very important to take care of your sleep, and the best way to do it is in complete darkness. The cerebral epiphysis is the radar that regulates the on and off of your body. It deactivates when the lights are off and allows you to rest better. This gland is also very sensitive to radiation from electromagnetic devices, so turn off the television, keep electronic devices more than a meter away from your body and this way your sleep will be more restful.

Day 9. Learn to cook a dish you've never made before

You can sign up for an experimental cooking class or look up a recipe online. How about learning how to make an energizing and healthy avocado soup or a vegetable bowl with chicken and nuts?

Day 10. Practice yoga nidra

Also known as yogic sleep, it is a powerful meditation technique that is easy to develop and maintain in your daily routines. Search online for yoga nidra audios, put on your headphones, lie comfortably on your bed in savasana (corpse pose), perform the meditation, and then prepare to fall into a deep sleep.

Day 11. Eat a dessert without feeling guilty

There are already many healthy products on the market that are sweetened with stevia. Avoid consuming processed foods, rich in refined flours or sugars. These are empty foods that do not have beneficial nutrients such as vitamins, minerals or omega 3 oils that are important for your body.

Day 12. Go out to eat with your school friends

Create a group on your cell phone and set the place, time and day. You'll see that no one will miss this plan to remember the pranks of youth and take advantage of the opportunity to catch up on the latest news.

Day 13. Pack a picnic

Take a walk through the forest and enjoy a delicious and healthy picnic lunch, complete with a checkered tablecloth.

Day 14. Go to the bike path

This is a plan that you can do alone or with someone, by bike or on foot. Put on some comfortable tennis shoes and go out to exercise. Remember to stay well hydrated.

Day 15. Make an appointment at the hairdresser without regrets

Get a haircut, get your nails done, trim your beard or put on makeup. This is an ideal plan to start the week with the best energy.

Day 16. Make yourself a delicious salad at lunchtime

The ideal ingredient for the last meal of the day is vegetables. They are easy to digest and do not interrupt sleep. Remember to eat your dinner three to four hours before going to bed and avoid meat and flour, as these take longer to digest.

Day 17. Practice the exercise you like the most for 30 minutes

You decide whether it's swimming, going for a walk or playing tennis. The idea is to do it for 30 to 60 minutes, four or five times a week. Remember that exercising is a good way to detoxify your body, because when you sweat you get rid of toxins. In addition, you release endorphins, feel pleasure, relax and stress goes away.

Day 18. Try buffalo milk

To get to your table, cow's milk goes through a series of processes in which many chemicals and hormones are added to preserve food and extend its shelf life. Therefore, if you love dairy products, try those made with buffalo milk, which has 4,5% more healthy fat, more protein and vitamin A, and 30% less cholesterol. Other types of dairy products you can try are goat and sheep milk, which do not undergo such a high level of industrial processing and are beneficial for your health.

Day 19. Go to the movies alone

Learn to enjoy time alone. A good option is to go see that movie that is playing and that you like so much. You are very good company.

Day 20. Go out dancing with your partner

If you don't have one, you can make the plan with your friends. Dancing has many benefits: it helps your heart, it's a complete exercise, it fights Alzheimer's disease, it's a good physical activity for losing weight, it lowers cholesterol, it's an antidote to depression and, best of all, it eliminates stress.

Day 21. Plant a seedling

It doesn't matter if it's a small plant in your backyard or a tree in a park near where you live. You'll surely feel great because you're doing your part to protect the environment.

Day 22. Have a good coffee in the morning

For many, the best way to start the day is with a good cup of coffee. Don't worry, drink it with pleasure. But avoid drinking it after midday, as it can cause insomnia and emotional overstimulation. This also applies to black tea.

Day 23. Read that book that's waiting for you on your nightstand

Whether it's a biography, a novel or a self-help book, reading helps you disconnect from everyday life. It's also the best exercise for your brain: it stimulates your mind, you acquire new knowledge, you expand your vocabulary, and you improve your memory and concentration.

Day 24. Drink natural lemon juice on an empty stomach

To give your stomach acidity and help it process the food you will eat during the day, squeeze a lemon and drink its juice on an empty stomach mixed in a cup of warm water or in a smoothie with green vegetables, apple and ginger.

Day 25. Practice a ritual that strengthens your spirituality

Attend a prayer group or a spiritual retreat, go to mass or perform a ritual that makes you feel good about yourself and those around you. Spiritual connection is a fundamental nutrient in life.

Day 26. Have a delicious fish lunch

If you're packing lunch at home or eating out, choose a good portion of fish. Try tilapia, rainbow trout, hake, sea bass or red snapper, and avoid tuna and catfish, which may contain mercury and other toxins. If you prefer other types of protein, choose chicken, turkey or beef.

Day 27. Go to the psychologist

Debunk the myth that going to a psychologist is only for people with mental illnesses. Having the support of a specialist to whom you can tell the situations you experience on a daily basis and who can help you without judging you is the best gift you can give yourself. Heal your past, live in the present and plan from the here and now.

Day 28. Include avocado in your diet

This is a source of natural fat that your body needs to function. Other foods you can consume are extra virgin coconut and olive oils, as well as walnuts, almonds and pistachios. All are sources of natural fat, necessary for your brain, hormonal function, nutrition of your cells, among others.

Day 29. Enjoy a delicious cup of green tea

Have you tried this type of tea? If not, give it a try. In addition to being digestive and antioxidant, it is delicious.

Day 30. Rest

Relax and enjoy a day that is just for you. Planned and conscious leisure is part of the balance that health requires. We live in a very turbulent world, with worries and high emotional tones. Rest and pause are beneficial aspects that help us achieve balance.

The content is part of the 5 Sentidos magazine and was created by: Álvaro Correa Ruiz, Alternative Medicine.