Rute Ferreira

Understand the importance of the family doctor

Having a family doctor is more than just an administrative formality. It’s ensuring that someone knows your health history, monitors your well-being and is there for you when you need them most. Despite its importance, many people still have doubts about how to access this service. If you’re among those looking for answers, read on to find out if you have the right to a family doctor, how you can request one and what has changed recently in terms of access to this service in the National Health Service (SNS). What is a family doctor? Also called general practitioners, they treat immediate health issues and monitor the physical, emotional and social development of their patients throughout their lives. The main responsibilities of a family doctor include: Primary health care. Diagnoses and treats common health problems, offering advice on prevention and well-being Continuous monitoring. Establishes a lasting relationship with users, often spanning several generations of the same family Prevention and health education. It works to promote healthy lifestyles and prevent diseases, helping to reduce future risks Care coordination. Ensures integrated health management, liaising with other specialists and services whenever necessary Holistic care. It values the user as a whole, taking into account physical, psychological and social aspects. First point of contact. It acts as the gateway to the health system, responding to initial concerns and guiding the next steps. When should I see a family doctor? General health issues: pains, fevers, infections, allergies or other non-urgent health problems Chronic diseases: monitoring and adjusting treatments for conditions such as diabetes, hypertension or asthma Routine examinations: regular check-ups, including blood tests, cholesterol screening and blood pressure measurements Vaccination: administration of vaccines provided for in the National Vaccination Program Mental health: initial support in cases of depression, anxiety or other psychological problems, with referral to specialists if necessary Prevention and health advice: guidance on healthy lifestyles, nutrition, smoking cessation and disease prevention Reproductive health: family planning, contraception, pregnancy issues and screening tests Prescriptions and renewals: obtaining medicines for continuous use or prescribing new treatments Referral to specialists: evaluation and referral for specialized consultations or specific treatments Absences and certificates: issuing justifications for work, school or sporting activities. Who has the right to a family doctor? In Portugal, anyone registered with the National Health Service (SNS) has the right to a family doctor, including: Portuguese citizens Legal foreign residents Beneficiaries of international agreements Refugees and asylum seekers. However, the assignment of this professional depends on availability at the health unit in the area of residence. Priority is given to: Pregnant women Children up to 12 years old Chronic patients. How to ask for a family doctor To request a family doctor, follow these steps: Registration with the SNS. Start by registering with the National Health System (SNS). Go to the Health Center closest to your area of residence with the following documents: Citizen’s Card or other valid identification document and proof of residence (such as a utility bill or tenancy agreement).During this process, you will be registered in the National User Register (RNU) and receive your National User Number (NNU). At the request of the family doctor. Once you are registered with the SNS and have your User Number, ask at the Health Center to be assigned a family doctor. Availability depends on the number of doctors in your area, but once you’ve been assigned one, you’ll be able to start booking primary healthcare appointments. In some regions, it is possible to start the registration process online through platforms such as the SNS Portal or SNS 24, but the most common method is still in person at the Health Center. How do I know if I have a family doctor? To check if you have been assigned a family doctor, you can: Consult the Health Center. Go to your health center and ask for this information Check in the MySNS application. In your personal area, you can check if you have a family doctor associated with you Contact by phone or e-mail. Your Health Center can provide this information through the contacts available. If you don’t yet have a family doctor, you will be included on a waiting list and may, in urgent situations, be seen by other health professionals at the center. What if I don’t have a family doctor? If you don’t have a doctor assigned to you, you can go to: Resource consultations: available at specific times in the Health CenterSNS 24: for appointments and information on health care Or emergency services. New rules for 2025 Since January 2025, the government has introduced new priorities for the allocation of family doctors: Extended child priority: children up to the age of 12 (previously up to the age of two) are given priority Attention to specific groups: pregnant women and the chronically ill maintain priority Loss of entitlement: emigrants and foreign residents who have not had a consultation in the last five years may lose their family doctor. These measures come as part of the Health Emergency and Transformation Plan, with the aim of improving the management of available resources. Do you need transportation to your appointments? For users who need to travel frequently to appointments or treatments and face mobility difficulties, Ambula offers a non-emergency patient transportation service that ensures they can travel comfortably and efficiently to the healthcare they need. The family doctor’s most frequently asked questions How do I find a family doctor? You must register at your local health center. Allocation depends on the availability of doctors in the area. How much do you lose the right to a family doctor? Entitlement is lost if you change your area of residence without updating the register or if you cease to be eligible according to SNS criteria. How to contact a family doctor Use the Health Center’s channels, such as the reception desk, e-mail or the MySNS application. How can I get an appointment without a family doctor? You can go to the complementary care of the Health Center or

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Learn about the rights and duties of informal caregivers

Every day, thousands of people dedicate their time and energy to caring for someone with mobility difficulties, chronic illnesses or physical limitations. However, this care goes far beyond a simple task: it is an emotional and physical commitment that requires courage, patience and dedication. Find out more about this fundamental but often invisible role. Find out how it works, how to request it and what other useful features you can find on the SNS 24 Portal and the SNS 24 App. What is the Informal Caregiver Status? Created precisely to recognize the importance of this role, the Statute for Informal Car ers guarantees the rights and support of carers who help people with dependencies on a daily basis, whether due to age, illness or disability. It offers a series of benefits and also defines duties that make the task fairer and more balanced. What are the rights of the informal caregiver? Informal caregivers duly recognized by Social Security have access to a series of rights aimed at ensuring their well-being and ability to care: Support and training. They can receive specific training and support from health professionals, from the evolution of the cared-for person’s illness to the best practices for providing care Psychological support. This right extends even after the death of the person being cared for, guaranteeing emotional support at a delicate time Rest periods. To prevent burnout, caregivers are entitled to annual breaks, which can be adjusted to their needs Student worker scheme. If they are attending an educational institution, they have access to the benefits of this scheme Support allowance. A financial benefit for primary caregivers, subject to certain income conditions (explained below) Specific intervention plan (SIP) . This document is drawn up in conjunction with health and social security professionals and details the needs of the caregiver and the dependent person. Teleworking and flexible working hours. Non-primary caregivers can request teleworking, as long as it is compatible with their duties. What are the duties of the informal caregiver? Being an informal caregiver is not just a right; it also entails responsibilities: Ensuring the well-being of the person being cared for. This includes daily support, administering medication, promoting autonomy and maintaining a safe and comfortable environment Provide permanent care. The caregiver must ensure that the person being cared for receives the necessary care in terms of health, food and hygiene Collaboration with professionals. The caregiver must inform the services of any relevant changes and take part in the planned training sessions Compliance with legal obligations. It includes informing Social Security of changes such as the end of cohabitation, death of the person being cared for or withdrawal from the status Support socialization. The caregiver is also responsible for encouraging the person being cared for to remain socially active, where possible Continuous monitoring. The person being cared for must be constantly monitored, regardless of whether they are at home or in some kind of institution. Who can be considered an informal caregiver? An informal caregiver can be: Family member: a spouse, sibling, child or other family member up to the 4th degree of the straight or collateral line Non-family caregivers: the novelty introduced by the law in 2024 is the possibility of non-family caregivers, such as friends or neighbors, obtaining this status, as long as they have the same tax address as the person being cared for. What are the requirements and conditions for becoming an informal caregiver? To be recognized as an informal caregiver, the applicant must: Be of legal age Legally resident in Portugal Be in good health to be able to care for the dependent person Be a relative of the person being cared for or, in the case of non-family carers, have the same tax address as the person being cared for. In addition, to be a primary caregiver, the person must live with the person being cared for and provide care on a permanent basis. Formal and informal care: what’s the difference? The main difference between a formal and informal caregiver lies in the relationship with the person being cared for. The formal caregiver is a professional who works in health institutions or care services and is paid for it. The informal caregiver, on the other hand, is someone from the family or a friend who takes care of someone without pay, on a voluntary basis. And main and non-main informal caregiver? The distinction between main and non-main informal caregivers has to do with the intensity and permanence of the care provided. The main caregiver lives with the dependent person and is dedicated to caring for them on an ongoing basis, without receiving remuneration. The non-main caregiver, on the other hand, provides care on a more sporadic basis and may have another paid occupation. How to apply for Informal Carer Status? To apply for the status, the caregiver must go to Social Security, either online or in person. The process is simple, but requires the person being cared for to give their consent and provide a medical statement proving their dependency. How do I apply for the main informal carer’s allowance? The subsidy is applied for when the caregiver formalizes the request for recognition of the status. The informal caregiver support allowance is awarded to those who meet the requirements, such as being the main caregiver and not receiving any remuneration for the care provided. How much is the informal carer’s allowance and how is it calculated? The monthly allowance for main informal caregivers depends on the household’s means test. In 2025, the conditions are considered to be met if the household’s reference income is less than 1.3 times the IAS, or 679.25 euros. The amount of the allowance is calculated by the difference between the household’s income and the value of the IAS, which this year is 522.5 euros. For example, if the monthly income is 300 euros, the allowance will be 222.5 euros (522.5€ – 300€). The allowance can be increased if the main informal carer is registered with the

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autodeclaracao-de-doenca

What is a self-declaration of illness and how to request it?

There are times when your health demands a break, even if only for a short time. The good news is that, in cases of illness, you can justify up to three days’ absence from work without a doctor’s certificate by using the Self-Declaration of Illness (ADD). Find out how it works, how to request it and what other useful features you can find on the SNS 24 Portal and the SNS 24 App. Self-declaration of illness: what it is Self-declaration of illness – also known as “sick leave” – is a simple and practical mechanism designed for short-term illnesses. Without the need to go to the doctor or health center, the employee can justify up to three consecutive days of sick leave by declaring it under oath. This system, valid for people over the age of 16, allows absences to be justified up to twice a year, giving a total of six sick days per calendar year (using two three-day sick days). It’s especially useful for dealing with mild colds, temporary illnesses or other situations that don’t require immediate medical attention. And even if you only need to miss one day, you can ask for a one-day sickness self-declaration. When should I request my self-declaration? You must request a self-declaration of illness within five days of the start of the absence. Please note: as mentioned, you can only use it twice a year, with a maximum of three consecutive days per request. How do I obtain a self-declared illness? There are three very simple ways to request a three-day leave, either online or by phone: Request a self-declaration of illness on the SNS 24 Portal Access the SNS 24 Portal Authenticate yourself with your Digital Mobile Key, Citizen Card or user number Click on “Self-declaration of illness” Indicate the date of onset of illness Confirm your details and submit your request. You will receive a code that you can share with your employer. Request a self-declaration of illness on the SNS 24 App Install the SNS 24 App on your cell phone Follow the same steps as on the portal to place your order. Request a self-declaration of illness on the SNS 24 App If you prefer to speak to someone, you can call 808 24 24 24 and request ADD with the help of an operator. How to validate the self-declaration of illness? You can easily consult and validate the self-declaration: On the SNS 24 Portal: access your personal area and consult your request history In the SNS 24 App: the code will be available in your account By SMS or email: use the confirmation message you received Through the SNS 24 Line: call 808 24 24 24. Give the validation code to the employer, who will be able to confirm its authenticity on the SNS 24 Portal. Other SNS 24 features Self-declaration of illness is just one of the many facilities offered by SNS 24. On the portal and in the app, you can: Scheduling health center or pediatric appointments Access the digital vaccination bulletin Consult analysis and exam results Renewing prescriptions. Other SNS 24 features Limitations: remember that ADD can only be used twice a year and is not paid for. After the three days, if you are still ill, you will need to obtain a medical certificate How to share the code: as soon as you issue the self-declaration, send the code you received to your employer. The employer can confirm authenticity on the SNS 24 Portal Use responsibly: ADD is a practical but limited resource. Reserve it for situations where you really need it. Your health first Do you need to get to an appointment or an exam and don’t have transportation? Don’t worry, you can count on Ambula ! We take care of transportation in complete safety and comfort. Partilhar:

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Donating blood: everything you need to know

A simple act, but one of gigantic importance that can literally save lives. Every day, in hospitals and health centers, people depend on this gesture to survive. But how does it work? Who can donate? What are the rights and duties of a donor? The importance of donating blood Human blood is irreplaceable and there is no technology or laboratory capable of replicating it. That’s why it depends entirely on the solidarity of those who decide to donate. It is used in transfusions, surgeries, cancer treatments, accidents and, believe me, blood reserves need to be constantly renewed. Did you know that a single donation can save up to three lives? Who can donate blood? To be a blood donor, you need to: Be between 18 and 65 years old. If you’re a regular donor, you can continue until you’re 60, or 65 in specific cases Be at least 50 kg Be healthy, without blood-borne diseases such as HIV or hepatitis Have healthy habits and avoid risky behavior. Who can’t donate blood in Portugal? There are situations that can prevent donation, either temporarily or permanently: Had a tattoo or piercing less than four months ago Has recently undergone surgery, including dental surgery (less than three months) You are pregnant or breastfeeding (less than 12 months) Received a blood transfusion after 1980 You have been diagnosed with chronic or infectious diseases (such as insulin-dependent diabetes or malaria) Had a new sexual partner in the last 6 months, without knowing their health history. Each case will be assessed during the clinical screening carried out before the donation. How to donate blood Before donating, the donor must: Identify yourself with a valid document Undergo a medical assessment, which includes measuring blood pressure, testing hemoglobin levels and filling out a health questionnaire Be well fed and rested. Blood donor rights Centro de Sangue e da Transplantação do PortoRua do Bolama, n.º 133, PortoOpening hours: Monday to Saturday, from 8 a.m. to 7.30 p.m. Blood donor rights On the other hand, the donor must: Provide true and complete information about your state of health Formalize consent in writing by filling in the form approved by the public body responsible Respect the intervals between donations (three months for men and four months for women) Comply with medical guidelines before and after donation. You can find all the rights and duties of a blood donor in the Blood Donor Statute, in the Diário da República. Where can I donate blood? You can donate blood at fixed collection centers or in mobile units that travel to various locations. You can find these locations, available from north to south of the country, at Dador.pt. How to request sick leave Sick leave is issued exclusively by authorized entities, such as: NHS health centers (generally by family doctors) Hospitals (except emergency services) Permanent Assistance Services (SAP) Drug addiction prevention and treatment services. What if you need transportation to go to a health unit to claim your sick leave? You can count on Ambula to take you there safely. Where to donate blood in Lisbon? Centro de Sangue e da Transplantação de LisboaAv. do Brasil, n.º 53, LisboaOpening hours: Monday to Saturday, from 8 a.m. to 7.30 p.m. Where to donate blood in Porto? Centro de Sangue e da Transplantação do PortoRua do Bolama, n.º 133, PortoHours: Monday to Saturday, from 8 a.m. to 7:30 p.m. The National Sngue Donor Card This card records all your donations, registered in the database of the Portuguese Institute of Blood and Transplantation (IPST, IP) and facilitates access to the benefits provided. It can be consulted on the SNS 24 App, where you’ll find information such as your national donor number, blood group and the dates and locations of donations. The most common questions about donating blood Can people with tattoos donate blood? Yes, as long as at least four months have passed since the event. What can you eat before donating blood? Eat a light meal and avoid fatty foods. Can people who have had a blood transfusion donate blood? No, if the transfusion took place after 1980. What is the minimum weight to donate blood? You must weigh at least 50 kg. Which blood type can donate to all blood types? Type O negative. Also known as a universal donor. How often can I donate blood? Men: every three months. Women: every four months. Up to what age can I donate blood? Up to the age of 65, under specific conditions. What blood types are there? There are four main blood groups: A, B, AB and O. Each group can be Rh positive (+) or negative (-), making a total of eight different blood types (A+, A-, B+, B-, AB+, AB-, O+ and O-). Partilhar:

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Everything you need to know about occupational accident insurance

Suffering an accident at work is something nobody wants, but the truth is that it can happen at any time. Knowing how to act and what your rights are can make all the difference, whether you’re in an office, teleworking or even on the way to work. What is considered an accident at work? According to Law 98/2009 an accident at work is any event that occurs at the workplace and during working hours, causing bodily injury, functional disturbance or illness. These incidents can lead to a reduction in the worker’s working or earning capacity or, in more serious cases, result in death. The law also covers accidents that occur during work-related travel, such as the journey between home and the workplace. Occupational accident insurance exists to ensure that workers have access to the necessary medical care and that they receive adequate compensation in the event of temporary or permanent incapacity resulting from an accident at work or a condition associated with the exercise of their profession (occupational disease). And what is the “workplace”? Don’t be fooled if you think it’s just the office or the factory. The law includes all the places where workers must be in order to fulfill their contractual obligations, as long as they are under the employer’s control. And “working time” also covers more than you might think: it includes the moments of preparation before starting work, breaks such as lunchtime and the journey to and from work. Is occupational accident insurance compulsory? Yes, all companies are required by law to have occupational accident insurance for all employees. This insurance serves to ensure that the employee receives the necessary medical care and financial compensation in the event of temporary or permanent incapacity. If the company does not take out this insurance, it is committing a very serious offense. And, in the event of an accident, you will be responsible for covering all the costs with your own capital. How does occupational accident insurance work? Initial medical diagnosis: after the accident, the doctor assesses the worker’s condition and determines the need for time off work Communication to the insurer: the employer must communicate the accident and sick leave to the insurer Medical care: the worker will have the right to continuous medical care and necessary treatment until recovery Financial compensation: during sick leave, the work insurance ensures the payment of compensation, which varies according to the degree of incapacity (temporary, partial or absolute). And what does it cover? In practical terms, if you have an accident on site or during working hours, the insurance will cover you: Medical and hospital care: includes treatments, surgeries, consultations and examinations necessary for the worker’s recovery Medicines and pharmaceutical expenses: all costs related to the worker’s health resulting from the accident are borne by the insurer Transportation and accommodation expenses: if the worker needs to travel for treatment or stay outside their place of residence, these expenses are included Psychological support for the family: if necessary, psychotherapeutic support can be provided to the injured worker’s family. In addition to health care, the insurance also provides financial compensation that varies according to the degree of disability, which can be temporary or permanent, and includes daily indemnities or pensions for life. See below. How much do you get in employment insurance? The amount of compensation varies according to the type and degree of disability resulting from the accident. Temporary partial incapacity: daily compensation of 70% of the loss of earning capacity Absolute temporary incapacity: 70% of salary in the first 12 months and 75% in the following period Partial permanent disability: annual pension equivalent to 70% of the reduction in earning capacity Absolute permanent disability: lifetime pension of 80% of the salary, plus 10% per dependant (up to the limit of the salary). If the accident results in death, pensions are payable to the spouse, children and other family members, with amounts varying according to the degree of kinship. What if I’m teleworking? Am I entitled to insurance? Yes, even teleworking is protected by occupational accident insurance. However, it is necessary that the accident: Occur at the place indicated as your workplace (usually your home) It takes place during working hours and within the scope of the duties performed. It is recommended that teleworking arrangements be formalized and communicated to the insurance company, with information such as the place of work, working hours and duties performed. Accident insurance for self-employed workers? According to Decree-Law no. 159/99, of May 11, self-employed people are also obliged to take out occupational accident insurance. Those who work on green receipts are also obliged to take out this insurance. If you don’t have compulsory insurance, you could face fines of between 50 and 500 euros. Industrial accident leave: what it is This is the period of time off work given to a worker who has suffered an accident at work and is temporarily unable to perform their duties. To formalize this leave, a document is issued certifying the worker’s illness or inability to carry out their professional activity. Is sick leave for accidents at work the same as NHS sick leave? No. Although both schemes offer support in the event of temporary incapacity for work, there are important differences: SNS sick leave (also known as Temporary Incapacity Certificate – CIT) is issued by authorized entities (health centers, hospitals or permanent care services) and is applicable to illnesses or accidents outside the work context, being paid by Social Security The sick leave for accidents at work applies exclusively to accidents at work and is issued by the treating doctor appointed by the insurance company responsible for monitoring the clinical case. The whole process is managed and guaranteed by the insurance company contracted by the employer. What to do in the event of an accident at work? Prioritize your health and safety. Call the emergency medical services or go to the nearest hospital for first aid Inform the employer. Report the accident verbally or in writing within 48

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Hospital waiting times: how long will I have to wait in the emergency room?

Hospital emergency services have been generating a lot of talk recently, mainly because of the long waiting times, which has worried a lot of people. The good news is that there are simple ways to find out which services are open and what the waiting times are. Want to know how? Read on. Are you familiar with the SNS interactive map? If there’s one thing that can make your life easier when you need to use a hospital emergency service, it’s the interactive map available on the National Health Service (SNS) portal. This tool lets you know, in real time, which emergency services are operating and their opening hours. How does it work? It’s very simple: the map is divided into regions and allows you to search by type of emergency (general, pediatric, obstetric, etc.). Active services appear in green, while closed services appear in red. The map is updated hourly and helps those who need urgent care and want to avoid unnecessary journeys. You can access the map directly on the SNS portal to check which unit is open nearest to you. Health centers open “after hours” Out-of-Hours Health Centers are units that offer care during extended hours, including evenings, weekends and holidays, for cases that don’t require a hospital emergency. On the portal of the Regional Health Administration of Lisbon and the Tagus Valley (ARSLVT), you can consult the full list of available units, the opening hours and the services provided at each Center. Emergency waiting times Apart from knowing if the emergency room is open, the big question is: how long will I have to wait? Also on the SNS portal, you can see the average waiting times for each hospital. The system is presented in colors, indicating priority and the estimated average time to be seen. The colors reflect the severity of the case, defined by triage, and have the following recommended waiting times: Red (emergency situation): immediate assistance (0 minutes) Orange (very urgent situation): care recommended within 10 minutes of triage Yellow (urgent situation): service recommended within 60 minutes of triage Green (less urgent situation): can wait for service within 120 minutes (two hours) Blue (non-urgent situation): you can wait up to 240 minutes (four hours). On this portal, you can see the waiting times for all areas of the selected hospital, such as general medicine, pediatrics, surgery, internal medicine, among others. The times shown are the average of the last two hours and the number of patients waiting is also updated in real time. Emergency rooms in private hospitals: can they be an alternative? If waiting times are too long or the nearest public emergency room is closed, private hospitals may be an option. Although they involve additional costs, they are a viable choice in scenarios where time is crucial. CUF emergency rooms: waiting times CUF offers a Permanent Care and Unscheduled Medical Care service, available from the north to the south of the country. Emergencies are separated into Adults and Pediatrics, guaranteeing specialized care for each age group. You can check the opening hours of each hospital or clinic on the official website. Waiting times at Lusíadas Hospital Lusíadas Hospital has an Urgent Care Unit for Adults, Pediatrics, Gynecology and Obstetrics, with no appointment necessary, available 24 hours a day, every day. Hospital da Luz: waiting times Hospital da Luz’s Urgent Care service is intended for acute and sudden onset health situations that are not emergencies but require quick and effective medical assistance in a short period of time. What to do if in doubt? If you don’t know where to go or if the nearest emergency room is open, we recommend calling SNS 24 (808 24 24 24). This service not only carries out the initial triage, but also indicates the nearest unit with the shortest waiting time. If you need to go to any of these health facilities, you can count on Ambula for safe, comfortable and efficient transportation, always focused on your needs Partilhar:

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The transformative power of exercise for physical and mental health

What if we told you that moving your body could be the best recipe for taking care of both your body and your mind? Yes, it’s true! Physical exercise has the power to transform the way we feel, inside and out, with effects that go far beyond simply “getting in shape”. Find out about the incredible benefits of integrating physical activity into everyday life and the answers to the questions we’ve (almost) all asked on the subject. The importance of physical activity for well-being and quality of life Imagine being able to do something that simultaneously improves your blood circulation, strengthens your muscles, lowers your cholesterol and even stimulates your brain to release neurotransmitters that make you happier. Know that this “something” exists: it’s called regular physical exercise. Just 30 minutes a day of moderate activity is enough to start reaping the benefits – whether it’s walking, dancing or even walking the dog. Moving your body also helps prevent cardiovascular disease, improves breathing, controls weight and strengthens bones. But the impact goes beyond the physical body: moving also improves your quality of sleep, reduces stress and increases your ability to concentrate and remember. What exercise does for mental health Regular exercise is almost like taking a mild antidepressant – but without the pills. It has been proven to help combat symptoms of anxiety and depression by stimulating the release of dopamine, serotonin and endorphins, brain substances that generate feelings of well-being and relaxation. It’s no wonder that many doctors recommend physical activity as part of the treatment of mental disorders. For those facing difficult days, moving the body can be an escape from accumulated stress, helping to clear the mind and find balance. What’s more, it improves self-esteem, because taking care of yourself is also an act of self-love. And the more confident you feel, the better prepared you will be to face the challenges of everyday life. Benefits of exercise for body and mind? For the body: strengthens the cardiovascular system, regulates weight, improves posture, increases flexibility and gives you extra energy to face the day For the mind: boosts concentration and memory, helps you sleep better, reduces cortisol (the famous stress hormone) and promotes a feeling of euphoria known as runner’s high. The simple act of moving is an invitation to balance the physical and psychological. If practiced outdoors, it also has the added bonus of contact with nature, which can increase motivation and reinforce the benefits. How do you find the motivation to start? 4 tips It’s not always easy to get off the couch, but small strategies can make a difference. Take a look: Set realistic goals: start with small ones, such as a 15-minute walk Prepare in advance: have your sneakers and clothes ready the night before Choose something you like: do you prefer dancing? Or maybe yoga? The key is to find an activity that gives you pleasure Get some company: a friend or even an online group can make everything more fun. Make home your starting point: exercises to do at home You don’t need a gym or sophisticated equipment to start moving your body and taking care of your mind. We suggest some simple and effective exercises that you can do at home, in your own time: Morning stretches (5 to 10 minutes) Benefit: increases flexibility, relieves muscle tension and helps you start the day more calmlyHow to do it: Stretch your arms upwards, as if you wanted to reach the ceiling Slowly bend forward, trying to touch your toes Finish with gentle rotations of the neck and shoulders. Squats (3 sets of 10 repetitions) Benefit: strengthens the legs and glutes, as well as promoting blood circulation.How to do it: Spread your feet shoulder-width apart Bend your knees as if you were going to sit on a chair, keeping your back straight Return to the starting position and repeat. Walk in place (5 minutes) Benefit: improves circulation, activates the body and releases endorphins, promoting well-beingHow to do it: Walk in place, raising your knees high Gradually increase the intensity if you wish. Free dance (10 to 15 minutes) Benefit: reduces stress, improves mood and works the whole bodyHow to do it: Put on your favorite music and move freely There are no rules – the important thing is to have fun and let yourself be carried away by the rhythm If you need inspiration, there are plenty of videos on YouTube with dance classes for all tastes and levels. Just search for the style you like best and get moving. Deep breathing and relaxation (5 minutes) Benefit: reduces anxiety and improves concentration.How to do it: Sit or lie down comfortably Inhale deeply through your nose for four seconds, hold the air for four seconds and exhale slowly through your mouth for six seconds Repeat the cycle. Partilhar:

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Multipurpose certificate: what it is and how to request it step by step

Have you heard of the multipurpose certificate, but still don’t know exactly what it is or what it’s for? Don’t worry, we’re here to clear up all your doubts, from the meaning of this document to the process for obtaining it. Shall we? Multipurpose certificate: what it is The Medical Certificate of Multipurpose Disability, commonly referred to as the “multipurpose certificate”, is an official document that proves that a person has a physical, mental or other disability, assigning it a percentage grade. This degree is defined on the basis of the National Table of Disabilities (TNI) and can be temporary or permanent. And what is it for? It’s simple: this certificate is the “key” that opens the door to various social, fiscal and economic benefits for those with a degree of disability of 60% or more. For those with a degree of less than 60%, the certificate remains relevant, although the benefits are more limited. But what does this mean? Here are the benefits for both cases. Degree of disability equal to or greater than 60%: benefits of the multipurpose certificate If you have this certificate and your disability is equal to or greater than 60%, based on TNI you are entitled to a series of benefits. Here are the main ones: Tax benefits IRS: special regime with exclusive deductions and tax reductions Automobile: exemption from ISV (Vehicle Excise Duty), VAT when buying your own car and IUC (Single Circulation Tax). Social benefits Social Inclusion Benefit (PSI) Family allowance bonus Special education allowance. Health Exemption from user charges in the National Health Service (SNS) Reimbursed medicines Support products, such as wheelchairs, glasses, walking sticks or articulated beds, 100% financed Non-emergency patient transportation. Housing and mobility Subsidized home loans (lower interest rate) Limiting rent increases IMI exemption Discounts on public transport Parking card for people with reduced mobility. Employment and education Employment quotas for people with disabilities Flexible working hours and other workplace adjustments Scholarships and special quota for access to higher education. Other rights Priority service in public services Discounts on telecommunications. Degree of incapacity of less than 60%: benefits of the multipurpose certificate Possibility of workplace adjustments such as flexible working hours or equipment adaptations Access to support programs and specific health services such as medical treatment or rehabilitation Possibility of exemption or reduction of user charges for consultations and exams in the National Health Service (SNS) Some medicines can be reimbursed, reducing the cost of health treatments Possibility of access to specialized transport for non-urgent treatment Parking card for people with reduced mobility. How can I start enjoying the benefits? Once you have obtained the certificate, hand in a copy to the tax office and social security office in your area of residence. Who can request the certificate? The Multipurpose Certificate is intended for people who have a physical or mental disability, or a serious medical condition that significantly affects their daily lives. To obtain the document, it is necessary to present medical reports or other tests that prove the situation. How do I request a multipurpose certificate? The process may seem a little bureaucratic, but don’t worry: we’ll explain everything step by step. Ask for a medical report: the first step is to ask your doctor for a detailed report describing your medical situation. It should include the date of diagnosis and the complementary exams Request for evaluation: with the report in hand, go to the health center in your area of residence and submit a request addressed to the chairman of the board of directors of the local health unit. Appointment with the medical board: once you have submitted your application, you will be called for an assessment by the medical board, which must take place within a maximum of 60 days. If you are unable to travel for serious reasons, you can ask for the assessment to be carried out at home. If you need transportation, you can count on Ambula! Result and issue: after the assessment, the degree of disability will be assigned and the certificate issued. In the case of cancer patients, the certificate is issued directly by a hospital doctor and assigns at least 60% incapacity for a period of five years. How long does it take to be issued? After making the request for an assessment, you will be notified within 60 days of the date and time of the medical board appointment, where the degree of disability will be assigned based on the pathologies presented. In some cases, the board may waive the need for a face-to-face assessment. After the consultation, the certificate is issued and given to the user. How much does it cost? First issue: 12.50 euros Appeal: 25 euros Revision or reassessment: 5 euros Permanent renewal: Free of charge. How valid is it? Permanent disability: valid for life Temporary incapacity: subject to reassessment within the indicated period. What if I don’t agree with the degree of disability? You have 30 days to lodge an appeal with the Directorate-General for Health, requesting a reassessment by a medical appeal board. If you need transport to get to the health center or to carry out the necessary tests, you can count on Ambula. We offer you a safe and comfortable service, so that you can take care of your health with the quality and peace of mind you deserve. Partilhar:

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How to diagnose and deal with lactose intolerance

Have you ever felt a bloated belly or that annoying discomfort after drinking a glass of milk? If so, you may be dealing with lactose intolerance, a problem that is more common than it seems. After all, it’s estimated that around a third of the Portuguese population has some degree of intolerance. But what is this condition anyway? And, more importantly, how can you live well with it? Let’s find out! What exactly is lactose intolerance? This intolerance occurs when the body is unable to digest lactose – the sugar present in milk and dairy products – such as yogurt, cheese and ice cream. This is due to a decrease or absence of lactase, the enzyme responsible for “breaking down” lactose into simpler components that are easier to absorb. When the body doesn’t produce enough lactase, the lactose remains in the intestine, where it is fermented by local bacteria. The result? Unpleasant symptoms such as abdominal pain, gas, nausea and, of course, diarrhea. Lactose intolerance: symptoms in adults and babies In adults, symptoms vary depending on the amount of lactose ingested and individual tolerance. The most common include: Abdominal pain or discomfort Flatulence and bloating Diarrhea Tiredness Nausea Headaches. In babies, especially congenital cases (a rare and severe form), the symptoms of lactose intolerance include: Severe diarrheaVomiting Difficulty gaining weight Presence of mucus in the stool. If a baby shows these symptoms, seek medical help as soon as possible. How to tell if I’m lactose intolerant The diagnosis must be made by a doctor, usually through a combination of clinical assessment and specific tests. Here are some of the most common tests: Lactose tolerance test: measures blood glucose levels after ingesting a lactose-rich solution. Breath test: assesses the levels of hydrogen in the exhaled air, which increase in the case of poor lactose digestion Stool analysis: especially useful for babies and young children. In addition, an experimental diet can be recommended, where you eliminate lactose-containing foods for a few weeks and see if your symptoms improve. What to do in a crisis? A bout of lactose intolerance can be extremely uncomfortable, but there are ways to ease the symptoms: Hydration: diarrhea can cause dehydration, so drinking water is essential Avoid further consumption of lactose: give your digestive system some time to recover Taking lactase: for those who know they will be eating foods containing lactose, lactase supplements or lactose intolerance medication help digest this sugar. If flare-ups recur, it’s important to consult a doctor or nutritionist to adjust your diet and prevent complications. Can lactose intolerance be cured? Lactose intolerance is not curable, but it is possible to live well with it. It’s not necessary to give up dairy products completely, as many intolerant people can consume small amounts of lactose without any problems. Below, we share some tips to help you manage the condition on a day-to-day basis. Quick tips for dealing with lactose intolerance Prefer lactose-free products or plant-based drinks as alternatives To ensure you get enough calcium, opt for green leafy vegetables such as spinach and kale, or fish such as canned sardines Go for aged cheeses and yogurts with live cultures, which are easier to digest Always read labels to avoid surprises with processed foods Keep lactase supplements nearby for meals out Find other sources of calcium, such as spinach, sardines or tofu Hydrate well, especially in case of digestive crises Plan your meals to ensure a nutritional balance Try making recipes for lactose intolerants at home and discover new flavors. Partilhar:

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7 tips for losing belly fat healthily and effectively

Abdominal fat is one of the most discussed topics when it comes to health and well-being, and it’s no coincidence. It goes far beyond aesthetics and is associated with various health risks for both women and men. If you’re looking for tips on how to lose belly fat effectively, you’re in the right place! In this article, we’ll share simple and effective strategies that, when combined, can help you achieve that much-desired goal: a firmer, healthier belly. Let’s go! 7 practical tips for healthy belly loss Invest in a balanced diet If you want to lose belly fat, you need to start adjusting your eating routine. Fruits, vegetables, whole grains, lean proteins and legumes should be a constant presence on your plate, as they provide essential nutrients and help stabilize your appetite. There are also other “tricks” that can make a difference: consuming fiber at every meal prolongs satiety and regulates digestion, and including thermogenic foods such as pepper, ginger and green tea speeds up the metabolism. On the other hand, avoid ultra-processed foods such as fried foods, soft drinks and ready-made sauces, which promote fat gain. Remember: a balanced diet is based on intelligent and consistent choices, without giving up the pleasure of enjoying each meal. Hydrate well Drinking water also plays an extremely important role in losing abdominal fat – after all, we’re about 70% water, so it makes perfect sense to keep it up to date. Consuming between 1.5 and 2 liters a day not only keeps the body hydrated, but also helps control appetite, especially if drunk before meals. Water also improves digestion, speeds up the metabolism and combats fluid retention, which helps to slim the belly. To add an extra touch to the routine, you can opt for green tea, which hydrates while acting as a thermogenic and diuretic. And if you want to vary the taste of the water, try adding slices of lemon or mint leaves. Get enough sleep We’ve all heard the famous phrase “good sleep is good for your health”, and believe me, it’s not just a myth. Sleeping between 7 and 9 hours a night is essential for regulating hormones, including controlling cortisol levels which, in excess, can make it difficult to lose abdominal fat. A good night’s sleep also stimulates the production of hormones such as GH, which promotes metabolism and the burning of body fat. Creating a quiet environment in the bedroom, avoiding the use of screens before bed and establishing consistent schedules are simple – but powerful – strategies to ensure a restful sleep. Exercise So far, nothing new, right? A balanced diet, hydration and adequate rest are essential for any healthy lifestyle. But in the case of losing belly fat, exercising can really make a difference. Now, if you’re looking for exercises to lose belly fat, here’s an important truth: there are no miracle exercises that will make belly fat disappear. Body fat loss doesn’t happen in a localized way – in other words, you can’t choose where you lose weight from. We usually see exercises to lose belly fat at home associated with planks, sit-ups or simple aerobic activities, but it’s important to remember that there are no miracles. The secret lies in consistency: the more active your body is, the more effective it will be at burning fat. Control stress Stress makes us reach for food more often, but that’s not all that contributes to the increase in abdominal fat – it has a much deeper impact on the body. High levels of stress increase the production of cortisol, which promotes the storage of fat in the abdominal region. Relaxation techniques such as yoga, meditation or even self-massage are excellent for activating blood circulation, fighting fluid retention and helping to define the waistline. Dedicating time each day to activities that calm the mind, such as reading, listening to music or taking a walk outdoors, is also important for reducing stress and keeping the body healthy. Reduce – or eliminate – alcohol and tobacco consumption Did you know that, as well as being bad for your health in many ways, smoking is one of the main culprits in increasing abdominal fat? The recent study reveals that smoking not only contributes to the gain of visceral fat – dangerous fat that accumulates around the organs – but can also increase the risk of diseases such as type 2 diabetes and heart problems. And when combined with excessive alcohol consumption, the combo becomes even more treacherous for your health. Looking for a nutritionist When abdominal fat continues to be a challenge, despite all your efforts, it may be the ideal time to seek professional help. A nutritionist can help you identify dietary imbalances or specific issues that may be sabotaging your results, as well as creating a personalized diet plan tailored to your needs and goals. Don’t hesitate to ask for professional help when necessary! Myths and truths about losing your belly “Abdominal crunches eliminate abdominal fat”: Myth. Localized exercises help tone the muscles, but do not selectively eliminate fat “Drinking water with lemon on an empty stomach burns fat”: Myth. Although it helps with hydration and the digestive system, it has no direct effect on abdominal fat “It’s impossible to lose a belly without restrictive diets”: Myth. Adopting a balanced and sustainable diet is more effective in the long term than extreme diets “Stress increases belly fat”: True. High cortisol levels are associated with the accumulation of visceral fat. What abdominal fat is and why it happens Abdominal fat is made up of two main types: Subcutaneous fat: the layer of fat that lies just below the skin, more visible and often associated with aesthetics Visceral fat: this is deeper and involves vital organs such as the liver, heart and lungs. Although it is not visible, visceral fat is the most dangerous, as it is directly related to diseases such as type 2 diabetes, hypertension and cardiovascular problems. The accumulation of abdominal fat can be

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