Well-being

Communicating with the elderly requires more than speaking clearly, it requires empathy, patience and adaptation. As we get older, our bodies undergo physical, cognitive and emotional changes, which can alter the way we understand and interact with those around us. Communication is essential so that the message transmitted is understood and well received. Key points of the article The importance of adapting communication in old age Common barriers: hearing, vision, memory and emotional factors Effective strategies: clear language, active listening and non-verbal communication Adapting to different contexts: health, home and public services Useful resources for caregivers and professionals. Why is it important to adapt communication in old age? In order to maintain autonomy, self-esteem and quality of life in old age, it is essential to adapt communication when talking to this audience. Empathetic and effective interaction can reduce feelings of isolation and prevent misunderstandings in both health and family contexts. The important thing is to respect each person’s needs and difficulties. Main barriers in communicating with the elderly Hearing and visual impairment Over the years, loss of hearing or sight is quite common and makes it difficult to understand words, facial expressions or even body language. You need to be careful not to speak too quickly, quietly or backwards to make communication effective. Cognitive changes Alzheimer’s and dementia are examples of common diseases that affect attention, memory and even judgment. This can cause frustration for both the elderly person and the person trying to communicate with them, requiring a more patient and structured approach. Emotional and social factors Loneliness, isolation and the loss of loved ones can interfere with the emotional state of the elderly and reduce their willingness to communicate. Difficulty in “not following the conversation” can cause shame or even fear and interfere with interaction. Effective communication strategies with older people Adopting strategies facilitates communication with the elderly. Here are some examples. Use of clear and slow language Using complex sentences or slang can make it difficult for the elderly person to understand you. The main thing is to speak slowly, in a calm tone of voice and articulate your words well. It’s important that you give the elderly person time to process the information and react. Don’t get impatient. Valuing active listening It may sound basic, but it’s important to show that you’re listening by maintaining eye contact and nodding your head. Active listening conveys empathy, trust and mutual respect. All fundamental elements for good communication. Attention to non-verbal communication Non-verbal communication is just as essential as verbal communication. Maintaining a calm posture, eye contact and gentle gestures reinforces the message you convey with words. A simple smile, a serene expression or a gentle touch can make the elderly person feel respected, safe and understood. How to adapt communication in specific contexts Hospitals and health care. Healthcare professionals should use simple words, confirm that the information has been well received and allow the elderly person to ask questions Family environments. Maintain a calm and receptive atmosphere. You need to encourage the sharing of stories in order to strengthen emotional bonds, but don’t forget to give them time to respond. Public services and assistance. The service should be patient, with patience and if necessary, written support. Professionals trained to deal with this age group are fundamental to the quality of the service provided. Useful resources for professionals and caregivers Some important resources that should be adopted for professionals and caregivers are: Training in geriatric communication Practical guides and manuals from institutions such as the DGS or the Alzheimer’s Association Portugal Support groups and online communities where caregivers can exchange experiences and best practices Visual and auditory support tools, such as communication boards, amplifying devices or adapted mobile applications. Whether you’re a professional, caregiver or family member, communicating empathetically with the elderly is a gesture of respect and humanity. It is through this attentive listening and genuine presence that they feel truly welcomed and included – something essential at any time of life, but especially at this delicate and valuable stage. Read our informative PDF on how to communicate with the elderly . Important links on this subject: Commission for the protection of the elderly Alzheimer Portugal ANAI – National Association for the Support of the Elderly The content of this blog is informative. They are not a substitute for medical diagnosis or treatment. Always consult a health professional. Partilhar:

There are several simple and safe options to help improve strength, circulation and well-being. In this article, we share safe suggestions for seated exercises, ideal for doing at home or in institutions, and which respect each person’s limits and pace. Key points of the article Physical activity is essential for the elderly, even with reduced mobility, and can be done safely with seated exercises These exercises improve circulation, muscle strength, balance and emotional well-being The article presents 2 stretches and 5 exercises that are easy to perform with or without accessories It includes guidelines on frequency, safety, contraindications and tips for adapting the exercises to the reality of each elderly person. Why are they important? Regular physical exercise, even if adapted, can improve circulation, strengthen muscles, relieve joint pain and contribute to the physical and emotional well-being of the elderly. It is necessary to respect the physical needs of each elderly person. Sitting exercises present a low risk of injury and achieve the same results as standing exercises. They also promote autonomy, contribute to well-being and facilitate inclusion. What kind of chair should I use? The choice of chair is important for the exercises to be carried out correctly; it should not have wheels and should be comfortable. It is essential that your back is straight and stable. How often do you practice? According to the WHO (World Health Organization) , exercise should be done 2-3 times a week, with sessions lasting 20-30 minutes. However, the most important thing is to combat sedentary lifestyles and promote physical exercise. Elderly people should start with small activities and increase the frequency, duration and intensity as much as possible, depending on their specific needs. List of exercises on the chairs and suggestions on how to practice Stretching is essential before any physical activity so that there is no risk of injury. They improve blood circulation and warm up the muscles. We show you two examples of stretches for the elderly: Neck stretching Sit with your back straight and your feet flat on the floor Slowly tilt your head to the left side Keep tilting until you feel a gentle stretch on the right side of your neck Still in this position, extend your right arm downwards and slightly to the side Hold the stretch for 15 to 20 seconds, and don’t forget to breathe slowly Carefully return to the neutral position Repeat the exercise on the opposite side (head to right shoulder, left arm extended). Finally, you can slowly turn your head in a complete circular motion (360°), calmly and without forcing. Shoulder circle Sit with your back straight and your feet flat on the floor Place the fingertips of your hands on your shoulders, with your elbows pointing to the sides. Make circles with your elbows forward, moving your shoulders in rotation Repeat the movement forward 15 times, slowly and under control Then reverse direction: make circles with your elbows backwards Repeat the movement 15 times backwards Always keep your breathing calm during exercise. After stretching, here are 5 exercises that work both the upper and lower body: 1. alternating leg raises Helps to strengthen the thighs and improve circulation. You must be sitting with your back straight and your feet on the floor Stretch one leg forward and hold it there for 3 to 5 seconds Return to the starting position and repeat with the other leg You should do 10 repetitions with each leg. 2. Lateral stretching of the trunk Improves flexibility and helps relieve tension. With your feet on the floor, raise your right arm above your head Tilt your torso slightly to the left side Hold the position for 10 seconds and return to the center Repeat with the opposite side. Do 3 times on each side 3. Pull your arms back (bring your shoulder blades together) Strengthens the upper back. Stretch your arms out in front of you, with your thumbs pointing upwards Pull your elbows back as if to “open your chest” Bring the shoulder blades together and hold for 2 seconds Stretch your arms out again. Do 10 repetitions. 4. Hands on knees Activate the abdominal area safely. Place your hands on your knees and push them together. At the same time, push your legs against your hands Hold the pressure for 5 seconds and relax Repeat 8 to 10 times. 5. March in place (seated version) Activates circulation and improves coordination. Sit with your back straight and lift one knee at a time Alternate your legs, as if you were “marching” sitting down Maintain the rhythm for 30 seconds to 1 minute Rest and repeat 2 or 3 times. Care before you start Before the elderly begin this process of physical activity, the following precautions must be taken into account: Choice of chair: comfortable but with a straight and stable back Attend classes or get help from a professional Respect your body’s limits Comfortable clothes Supervision: to ensure safety and motivation. Who can (or can’t) do it? These exercises are safe and beneficial for almost all elderly people, but extra care and attention is needed in some cases. Suitable for: Elderly people with reduced mobility, wheelchair users or balance difficulties People recovering from surgery Elderly people with mild chronic diseases (such as diabetes or controlled hypertension) Anyone who wants to maintain or improve strength, circulation and flexibility without the risk of falls. Avoid or consult a doctor: Elderly people with heart disease or respiratory problems People with acute pain, recent inflammation or joint/muscle injuries Those who experience frequent dizziness, fainting or signs of disorientation. Simple accessories to complement the exercises The use of accessories complements some of the exercises in order to increase resistance, improve balance and make the exercises more dynamic and motivating for the elderly. They should be used with caution and according to each person’s ability. Recommended accessories: Light weights (dumbbells or anklets): strengthen the arms and legs with some additional resistance Resistance bands: work on arm and leg strength

One day they were the ones who held our hands at appointments, calmed our fears and took care of everything for us. Today, the roles are reversed and it’s our turn to be there. Accompanying an elderly person to the doctor is so much more than a practical gesture: it’s an act of care, respect and gratitude. This article, then, is for those who care: with presence, with patience and with love. We’ve put together simple and practical tips to make doctor’s appointments more relaxed and safer for those who have already taken such good care of us. Key points of the article Accompanying an elderly person to the doctor is a gesture of care, emotional support and security. Preparing for the appointment in advance helps to identify symptoms and clarify doubts. During the consultation, it’s important to take notes, ask questions and make sure everything is understood. Transportation must be carried out in comfort and safety, respecting the limitations of the elderly person. There are professional services that can support those who are unable to attend in person. Why is it so important to accompany an elderly person to medical appointments? As we get older, it’s natural to have more appointments, tests and treatments. But it’s also common for fears to arise: fear of bad news, embarrassment at sharing certain symptoms or even difficulties in understanding what the doctor is saying. The elderly often feel lost in the midst of so much information. They may not remember the name of a medicine, forget important symptoms or simply not be able to express how they feel. Having someone by their side provides reassurance, helps organize ideas and ensures that nothing is left unsaid or uncomprehended. Before the appointment: prepare with time and empathy Preparation begins well before you leave the house. Here are a few simple tips that make all the difference: Talk calmly. A few days before, ask yourself how you’ve been feeling. Is something worrying you? Any new pain? This conversation should take place in a quiet moment, without any rush or distractions Take note of the important points. Write down symptoms, doubts, reactions to medication and any other relevant details. It’s also useful to make a list of questions to ask the doctor Organize the documents. Always carry your ID card, SNS or health insurance card, current medication list (with dosages) and recent reports or exams. COPD in Portugal: the weight of the numbers and the experts’ warning Even before the appointment begins, the way the elderly person is transported can make all the difference. Ensuring comfort and safety on the journey is a gesture of care that conveys peace of mind from the very first moment. Check if the elderly person needs help getting in and out of the car Avoid peak traffic hours or hot weather to ensure a smooth journey Always wear a seat belt and, if necessary, cushions or supports Bring water and medication in case the wait is long If you can’t take him, consider using professional non-emergency patient transportation services. During the consultation: be present and supportive A doctor’s appointment can be short, so it has to be effective. And the chaperone’s role is to ensure that everything runs smoothly and that all questions are addressed: Be attentive and take notes. Writing down what the doctor says helps you remember later and avoids confusionHelp with communication. If the elderly person doesn’t understand something, ask the doctor to explain it in another way. There’s no shame in that. In fact, it’s a right. Ask questions if necessary. “What is this medicine for?”, “Will it cause side effects?”, “Are there any alternatives?“. These are legitimate questions that deserve a clear answer Confirm that everything has been understood. Before you leave, it’s important to repeat what was agreed: medication, tests to be done, care to be taken. The doctor can even write down the instructions if necessary. After the appointment: continue care at home The consultation doesn’t end when you leave the office. Then it’s time to: Review the notes and explain calmly. Recall what has been said, reinforce the precautions to be taken and help plan the next steps Monitor the taking of medication. Check that you understand how and when to take the medication, and if there are any interactions with other products (including supplements or teas). Schedule your next exams or appointments. And store everything in an accessible place to keep the register up to date. What if I can’t keep up? Are there safe alternatives? It’s not always possible to be there. For reasons of work, distance or other commitments, there are times when the elderly person may need professional support. In this case, it is worth considering specialized transport and accompaniment services for non-urgent patients, such as those provided by Ambula . These services ensure safe and comfortable travel, and can also include support at the doctor’s office to ensure that the elderly person is not alone and that medical information is correctly passed on to the family or main caregiver. The presence that makes a difference Being present at a consultation is much more than sitting next to it. It’s listening, asking, welcoming. It’s helping the elderly to feel respected, listened to and confident. Because it’s often in the silent, attentive support that the biggest difference is made. If you have a family member who starts missing appointments, who leaves confused or who seems more insecure about health care, perhaps what they really need is someone to accompany them (not just physically, but emotionally too). Deep down, this is what we’re all looking for in moments of vulnerability: to know that we’re not alone. And when it comes to caring for the elderly, every gesture counts. Partilhar:

It’s known as the “sunshine vitamin” and it’s no coincidence. A simple walk outdoors, with your skin exposed to the sun, is enough for your body to start producing it. But… do you know what vitamin D is actually for? And, apart from the sun, do you know where to find it in other natural sources? If you have these doubts, this article is for you. Shall we? What is vitamin D? It is a fat-soluble vitamin (i.e. one that dissolves in fat – lipids) that the body itself can produce when it is exposed to the sun. It can also be obtained through food and, in some cases, supplements. The curious thing? Despite being called a vitamin, D behaves more like a hormone because it is involved in several important functions in the body, from bone health to the immune system. What is vitamin D good for? This vitamin has a much broader role than you might think. Here are the main benefits of vitamin D: Helps in the absorption of calcium and phosphorus, two fundamental minerals for maintaining strong bones and teeth Contributes to the normal functioning of the immune system Supports children’s healthy growth and development Anti-inflammatory and antioxidant It can help prevent diseases such as osteoporosis, respiratory infections, diabetes, cardiovascular problems and even depression. A recently published study reinforces that adequate levels of this vitamin help prevent fractures and osteoporosis, especially in older people. Another scientific study analyzed the role of vitamin D supplementation in people with greater muscle weakness and the results showed improvements in strength and a lower risk of complications. Where to find vitamin D? Vitamin D can be obtained in three ways: the sun, food and supplements. And here’s an important point: although Portugal is a sunny country, more than half the population is vitamin D deficient. Curious, right? A study published in the Archives of Osteoporosis, with more than 3,000 participants, concluded that two out of three Portuguese have insufficient levels of vitamin D, even in summer – and the situation is even more critical in the Azores, where it affects 82% of the population. In other words, even in a country with so much sunshine, vitamin D deficiency affects the majority of the population and is present in all age groups. Given these figures, it’s important to understand how you can make sure you get a good dose of this vitamin on a daily basis. Sun exposure It is the main form of vitamin D production. About 15 to 20 minutes a day of sun exposure (without sunscreen) on areas such as the face, arms or legs is enough. But of course, always with common sense, no exaggeration, to avoid the risks of too much sun. Foods with vitamin D Not all foods contain vitamin D, but there are some that stand out. The best examples are: Oily fish (salmon, tuna, sardines, mackerel, herring) Cod liver oil Egg yolk Liver Mushrooms (especially those exposed to the sun) Fortified dairy products and cereals. Vitamin D supplements: yes or no? It depends. In certain cases, vitamin D supplements are recommended by health professionals, particularly for: People with little exposure to the sun Elderly Pregnant women Children up to 12 months Those with diseases that make it difficult to absorb the vitamin People with a deficit confirmed in tests. But beware: vitamin D is fat-soluble, which means that excess can accumulate in the body. For this reason, supplementation should always be monitored by a health professional. Levels that are too high can cause problems such as hypercalcemia and kidney complications. How to take vitamin D? The best time to take vitamin D is with a fatty meal, as it is a fat-soluble vitamin and the body absorbs it better when fat is present. If your doctor recommends a supplement, you can take it in various ways: Daily: in drops, capsules or tablets Spaced out: weekly or monthly, depending on the dose. In adults, levels above 20 ng/mL in the blood are considered adequate. Below this, there is a risk of insufficiency or deficit. Symptoms of vitamin D deficiency? It’s possible to have a vitamin D deficit without noticing. In fact, many cases are silent. When symptoms do appear, the most common are: Frequent tiredness Muscle weakness Bone or joint pain More prone to infections Frequent falls in the elderly. In children, deficiency can lead to growth problems such as rickets. In adults, it increases the risk of osteoporosis, fractures and muscle problems. Vitamin D is discreet, but it does a lot for the body. Whether it’s a walk in the sun, a dose of rich foods or, if necessary, a supplement, the important thing is not to run short of it. Your body will thank you… and so will your health. Partilhar:

As the years go by, the body slows down, but the desire to live well remains – and that’s where the right activities come in. Filling the day with pleasant moments that stimulate the mind, body and heart makes all the difference to the quality of life of any elderly person. Whether at home, in a nursing home or in a day care center, there’s always something you can do to bring more cheer, more conviviality and even more health. Here are some suggestions for activities for the elderly, divided into three main groups: cognitive, physical and social. All to inspire happier, more active and meaningful days. Cognitive activities for the elderly The mind also needs exercise and the more we use it, the more agile it becomes. Cognitive activities help to keep the memory alive, concentration high and even self-esteem up. They are a great way to combat isolation, stimulate creativity and, above all, provide fun and meaningful moments. These activities can be done individually or in groups, and are ideal both for those who live alone and for those who are in a nursing home or day care center. There are also many free online materials with activities and games for the elderly in PDF format, ideal for printing out and using frequently. Here are some ideas: Crosswords, sudoku and alphabet soups Memory games and puzzles (matching games, picture games, logic games) Group or individual reading (books, magazines or audiobooks) Writing workshops and writing activities for the elderly, such as letters, short stories or memoirs STOP game, rooster game, hangman game Themed bingo (numbers, pictures or words) Book club with tea and cakes Computer classes or new technologies Learning a new language or relearning “stuck” English Online game apps to train your brain Sensory activities (smells, sounds, textures…) Modeling: planes, boats, miniature buildings Game of differences or game of tastes Watching documentaries or films with a debate at the end Karaoke to exercise your musical memory (and good humor!). Physical activities for the elderly Moving your body is just as important as feeding your soul. Physical activity brings countless benefits: it improves balance, gives you energy, helps you sleep better, strengthens your muscles and protects your heart. What’s more, it can be an excellent way of socializing and sharing moments with others. It’s important to adapt the activities to each person’s pace: it’s not a race, it’s a leisurely stroll. The key is to keep the body moving in a safe and fun way. Here are 16 suggestions for physical activities for the elderly, some of them adapted for those with reduced mobility. Hiking outdoors or indoors Chair yoga Gentle, daily stretching Adapted Pilates Senior gymnastics with music Dance (ballroom, folk or free!) Tai chi (gentle, conscious movements) Ball games, such as shooting or passing to a teammate Swimming and aqua aerobics (great for the joints) Light weight training with dumbbells or elastic bands Boccia, bowling or mini-golf Balance and motor coordination exercises Group physiotherapy sessions Climbing up and down steps with supervision Walking the dog or looking after the garden Creative dance sessions or free body expression. Social activities for the elderly Socializing is one of the greatest nourishments for emotional well-being. Being with other people, laughing, sharing stories and feeling part of a group makes all the difference. Social activities for the elderly combat loneliness, bring lightness, joy and a sense of belonging. They can be simple or more elaborate, done at home, in nursing homes or in day care centers. The important thing is to create moments of encounter where everyone feels valued. And for those who live alone, these activities can be done with neighbors, friends or at local social centers. Board games in groups (dominoes, cards, Uno, checkers, bingo…) Afternoon tea with friends and family Themed parties (Easter, Santos Populares, Halloween…) Movie nights with popcorn Musical afternoons or karaoke sessions Pet visits Story or tradition sharing sessions Trips to gardens, museums or beaches Picnics in the courtyard or even indoors Volunteering (knitting blankets, preparing baskets, writing letters…) Cooking workshops or recipe exchanges Tastings of typical dishes Themed clubs (cinema, music, art…) Themed dinners with dishes from different countries Group dynamics with fun questions about the past Talent contests (singing, painting, telling jokes). Activities for the elderly in care homes In nursing homes, more than providing basic care, it is extremely important to offer a routine that promotes the residents’ well-being, self-esteem and sense of belonging. Having an activity plan for the elderly is a way of combating loneliness, stimulating physical and mental abilities and, above all, providing moments of joy and motivation. Many elderly people arrive at care homes fearing that they will lose their autonomy or fall into monotony. Activities help to break down this idea and turn everyday life into a space for sharing, learning and having fun. What’s more, by involving all the residents, a warmer, more welcoming and active environment is created. Here are activities for elderly people in care homes that can be easily adapted: Cognitive activities Group reading sessions with discussion of stories or current issues Crossword puzzles, alphabet soups and memory games in large format Writing activity workshops for the elderly: creating short stories, letters or even home newspapers Board games such as bingo, dominoes, checkers and cards in groups Storytelling (where each resident shares memories or traditions) Viewing of films/documentaries with debate at the end. Physical activities Adapted senior gymnastics (seated or standing, with soft music) Walks in the home’s garden or within the grounds, with support Stretching sessions or chair yoga Group dancing to well-known rhythms (waltz, fado, rancheras…) Boccia, bottle bowling, passing the balloon or shooting the ball Light tasks such as looking after the plants, running symbolic errands or helping to set up tables for meals. Social activities Tea afternoons with music and cakes Themed parties (Christmas, Santos Populares, Carnival, etc.) with decorations made by the residents themselves Talent clubs (where everyone shows something they like or know how to do)

For those with mobility difficulties, finding a parking space close to their destination makes all the difference to their daily lives. The parking card for people with disabilities has thus emerged as a solution to facilitate accessibility. A special badge that allows you to park in reserved spaces and, under certain conditions, in other places in a more accessible way. But how can you get this card? Who is eligible? What are the advantages? We’ll tell you everything you need to know. What is the parking card for people with disabilities? It is a document that allows the holder to use reserved parking spaces exclusively for people with disabilities. The card also allows you to park in unauthorized parking spaces, provided it is absolutely necessary and for a short period of time (without compromising the circulation of pedestrians or other vehicles). As it is a card assigned to the person and not to the vehicle, it can be used in any car that transports them. How does it work? Because it allows you to park in reserved spaces or in places where it would normally be prohibited, it must be placed on the windshield of the car in a visible manner, and can only be used by the holder, whether as a driver or passenger. Misuse can result in fines and confiscation of the badge. Who can apply for a parking card? To obtain this card, certain requirements must be met. The application can be made by anyone who has one: Permanent motor or physical disability, with a degree of incapacity equal to or greater than 60% Intellectual disability or Autism Spectrum Disorder (ASD), also with a degree of disability equal to or greater than 60% Permanent visual impairment, with a degree of disability equal to or greater than 95% Oncological disease with a disability equal to or greater than 60%, provided that the medical certificate indicates difficulties in traveling on public roads Disability recognized by the Armed Forces, provided it is certified by the respective Armed Forces disability card and with a degree of disability equal to or greater than 60%. The card is issued without age restrictions and can be requested at any time. How do I apply for a disabled parking card? 1. Online (IMT Online) Access the Instituto da Mobilidade e dos Transportes (IMT) Portal and authenticate yourself with your financial details, Citizen Card or Digital Mobile Key. Choose the option “Parking card for people with disabilities” Fill in the form and attach the necessary documents (which we will indicate below) The card is sent by post to the address given. 2. By post Print out and fill in the model 13-IMT form Gather the mandatory documents Send everything to the IMT Regional Office in your area of residence The card is then sent by post. 3. At the counter Go to an IMT service desk Submit the necessary documents The card will be sent by post to the registered address. Documents required To apply for a parking card for people with disabilities, gather the following documentation: Model 13 IMT application (completed and signed) Identification document (Citizen’s Card or, in the case of foreign citizens, residence permit or passport with valid visa) Medical certificate of multipurpose incapacity, proving the required degree of incapacity. Advantages of the parking card Having this card can make all the difference to the routine of those with mobility difficulties. Some of the main advantages include: Parking in spaces reserved for people with disabilities, duly marked Possibility of parking in unauthorized places, but only when absolutely necessary and without obstructing the public highway Exemption from paying for parking meters in places where there is time-limited paid parking You can request a parking space near your home or work from the town hall. Find out how below. How do I request a parking space near my home or work? If you already have a parking card for people with disabilities and want to secure a reserved space near your home or workplace, you should contact the municipal services in your area of residence. The request is made through a specific application, addressed to the mayor of the municipality or to the municipal services, indicating the place where the private parking space is to be located. The duration of the permit varies according to the rules of each municipality. How much does it cost and how long is it valid for? The parking card for people with disabilities is free. It is valid for 10 years, unless the medical certificate specifies a period for reassessment of the disability. Whenever you use the card, it must be visibly displayed on the dashboard of your car. Fines and penalties Parking in a space reserved for people with disabilities without a card can be costly. This infraction is considered serious and can result in: Fine between 60 and 300 eurosLoss of two points on driving license Possible driving disqualification of between one month and one year Vehicle towing and associated costs. Need transportation? Count on Ambula! For some journeys, your own transportation may not be the best option. If you need a safe and comfortable service for consultations, treatments or other medical appointments, count on Ambula! Partilhar:

When it comes to patient transportation, two terms often come up: ambulance and VDTD (Dedicated Patient Transport Vehicle). If you’ve ever wondered about the real differences between them, this article will clarify them for you. Both vehicles have important functions in patient care, but they are quite different, both in their use and in the equipment they offer. Read on. What are ambulances? Ambulances, in simple terms, are vehicles specially equipped to transport patients. There are different types of ambulances, and each one is designed for specific situations.In general, an ambulance is manned by at least two professionals who are qualified to provide medical care during transportation. These professionals can be, for example, emergency technicians or nurses, depending on the type of ambulance. Types of ambulances Type A: these are transport ambulances, suitable for transporting patients who do not present an immediate health risk. Type A1, for example, transports one patient on a stretcher or in a wheelchair, while Type A2 can transport several patients and their companions Type B: known as emergency ambulances, they are equipped to transport patients in emergency situations, with the resources to provide immediate medical care Type C: these are intensive care ambulances, used to transport life-threatening patients who require advanced medical care during transportation, such as ventilation or intensive monitoring. What are VDTDs? Dedicated Patient Transport Vehicles (DPTVs) are light vehicles designed to transport patients in non-emergency situations. Unlike ambulances, DATVs are used to transport people who, although they need to be transported safely, do not require medical attention during the journey. They are common for transporting patients to appointments or examinations that do not involve immediate risk. Image: inside an ambulance Main differences between ambulances and VDTD 1. Function and type of patient The main difference between an ambulance and a VDTD is the type of patient each carries. Ambulances are equipped to provide care during transportation VDTDs are intended for transporting patients whose medical conditions do not require medical attention during transportation. In other words, ambulances are used for urgent and emergency situations, while VDTDs are used to transport patients who are not at imminent risk of death. 1. Function and type of patient Ambulances: depending on the type, ambulances can have specialized equipment such as ventilation systems, monitors and medication. Emergency (Type B) or intensive care (Type C) ambulances are equipped with life-saving technologies and resources during transportation VDTD: these are simpler in terms of equipment, as they don’t require the same medical care during transportation. These vehicles usually have ramps or elevators to facilitate access for patients in wheelchairs and are equipped with air conditioning to ensure comfort during the journey. 2. Crew The crew of an ambulance is more qualified and has health professionals trained to provide care during transportation. For example, a Type B ambulance has at least two health professionals, while a Type C has a team made up of doctors and nurses. In VDTDs, the crew is simpler: it usually consists of a driver trained in Basic Life Support, without the need for health professionals on board. 3. Licensing Both types of vehicle need to be duly licensed and approved to ensure safe transportation. Ambulances must undergo regular inspections and meet stricter requirements in terms of equipment and crew, given their role in providing healthcare. VDTDs, although they also need certification, have less demanding requirements as they do not involve the provision of medical care during transportation. When to use each one? The choice between an ambulance and a VDTD always depends on the patient’s clinical situation: Ambulance: when the patient has a risky condition or needs medical attention during transportation, such as in urgent or emergency situations or when their health needs to be monitored. VDTD: when the patient is not at immediate risk and the transportation is for non-urgent situations, such as medical appointments or examinations. Is it worth asking for a VDTD? With our experience as a company specializing in transporting non-emergency patients, we know that, for many, getting to appointments, exams or treatments can be a real challenge. Discomfort, insecurity or simply worrying about transportation can make the journey even more difficult. And this is where the VDTD stands out: the perfect solution for those who don’t need medical care during the journey, but don’t want to compromise on safe, comfortable transportation adapted to their needs. Ambula VDTD: the right transport for your comfort and safety At Ambula, we know that each patient has unique needs. That’s why we offer a specialized non-emergency patient transport service, ideal for those who need to be transported safely and comfortably, but without the need for medical care along the way. Whether for consultations, examinations or treatments, our vehicles are equipped to guarantee the patient’s well-being, with a trained team ready to offer the necessary support. If you are looking for safe, comfortable and efficient transportation, Ambula is the right choice to take care of you or your loved ones on every journey. Contact us and find out how we can make your transportation easier and smoother! Partilhar:

Doubt knocks at the door and the heart races. Is it? It’s natural to feel anxious, with a thousand questions in your head: “Am I pregnant?” “When should I take a pregnancy test?” “How does it really work?”. How does it really work? If you’re going through this moment, take a deep breath – this article is for you. Here, we explain everything you need to know about pregnancy tests, from how they work to the right way to take them. And because the internet is full of myths and homemade solutions, we’ll also reveal what’s true and what’s not. Are you ready? Let’s get to it! What is a pregnancy test and how does it work? The pregnancy test is a simple and effective way of finding out if you’re pregnant. It works by detecting a hormone called hCG, which begins to be produced after the fertilized egg attaches itself to the wall of the uterus, usually between six and 10 days after fertilization. First, hCG appears in the blood and, shortly afterwards, it can be found in the urine. It’s this hormone that the tests look for to give you the answer you’ve been waiting for. There are two main types: Urine test: can be done at home with a stick bought at the pharmacy. It’s quick and easy to use Blood test: carried out in a laboratory, this is more sensitive and lets you know not only if you’re pregnant, but also what stage of pregnancy you’re in. When should I take a pregnancy test? The ideal time to take a pregnancy test is from the first day of menstrual delay. At this point, hCG levels are already high enough to be detected. However, if you don’t have regular cycles or have had unprotected sex recently, the test will only be considered definitive 19 days after the intercourse. If you choose to take the test before your period is due, choose a more sensitive test that can be used up to 6 days before your period is due. Such as Clearblue Digital Ultra Early. For greater reliability, do the test in the morning, with the first urine of the day, which has a higher concentration of hCG. How do I take a pregnancy test? Taking a pharmacy pregnancy test is simple: 1. Take the stick out of the packaging and remove the cap 2. Place the absorbent tip under the urine stream for a few seconds or dip it into a collected urine sample 3. Put the cap back on and leave the stick on a flat surface 4. Wait for the time indicated in the instructions (usually 1-3 minutes) 5. Read the result: Positive: two lines or the word “Pregnant” appear Negative: only one line appears or the word “Not pregnant”. If the result is unclear (for example, a very faint line), repeat the test after a few days. What is a false positive? A false positive occurs when a pregnancy test indicates that you are pregnant, but in fact you are not. Although pharmacy tests are fairly accurate, some factors can lead to this type of result, such as: Use of medicines containing hCG (such as fertility treatments) Presence of ovarian cysts or other health conditions Test out of date or poorly stored Early pregnancy loss, as in a chemical pregnancy If you have a positive test and have doubts about its reliability, it is always advisable to check with a doctor. What about a false negative? A false negative occurs when the test indicates that you are not pregnant, but you actually are. This can happen in situations such as Test carried out too early, before hCG levels are detectable Dilute urine, especially if you drank a lot of fluids before the test Errors in the procedure, such as not following the instructions correctly Low-sensitivity tests, less able to detect initial levels of hCG. If you have symptoms of pregnancy and the test is negative, we recommend repeating it a few days later or consulting a doctor for clarification. The myth of infallible home pregnancy tests With so many suggestions circulating on the internet, many women may be tempted to resort to a home pregnancy test to try and get a result before taking a pharmacy test. The truth is, however, that home-made options are unreliable and have no scientific basis. Some methods, such as the home pregnancy test with saliva, vinegar, sugar or even the home pregnancy test with lemon, are just popular myths that have been circulating for generations. These methods, often called “foolproof home pregnancy tests”, have no real power to detect the hCG hormone which, as explained above, is responsible for confirming a pregnancy. Instead, they are based on chemical reactions or popular beliefs which, at best, have no effect and, at worst, can give false or misleading results. To guarantee an accurate and safe answer, it’s best to use pharmacy pregnancy tests, which are scientifically proven and have a high accuracy rate, more than any home pregnancy test. The most common questions about pregnancy tests How do I know if I’m pregnant? Early signs include menstrual delay, nausea, tiredness and increased breast tenderness. Confirm with a pregnancy test. At how many weeks does the pregnancy test come back positive? Usually from 1-2 weeks after conception, depending on the type of test used. How many days can I take a pharmacy pregnancy test? From the first day of menstrual delay or 19 days after unprotected intercourse. How do I take a pregnancy test? Follow the instructions on the packaging, placing the stick under the urine stream or dipping it into a collected sample. When should you take a pregnancy test? Ideally, in the morning, with the first urine of the day (for greater contraction of hCG in the urine). How much does a pregnancy test cost? Prices vary between five and 20 euros, depending on the brand and the functionalities of the test. Where can I buy a pregnancy

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:

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: