Looking after yourself is the best gift

Hi friend! I'm Aroa, physiotherapist and creator of FIMED and FIMEDSALUD.
For years I've been supporting women (and also many men) with their digestive health, pelvic floor, performance and general wellbeing. I work every day with people who want to live with less pain, move better and understand their body without overcomplicating things.

Why am I starting this newsletter?
Because in the clinic you've sometimes told me:
"I wish I could have your tips summarised for everyday life."

And here it is.
A simple, practical and honest space where I'll share with you:

• easy nutrition,
• useful podiatry,
• real physiotherapy,
• and content that improves your health without extremes or stress.

Welcome to this first edition of FIMEDSALUD.
I hope it brings you something good today.

We're entering the last month of the year, DECEMBER. For us it's been a year full of lovely things, new services and many new faces who've decided to give us their hand so we can help them. We've recharged our batteries to come back with new surprises in 2026. And I promise you changes are coming, MAAANY CHANGES (don't be scared, they're always for the better).

These weeks are packed with meals, gatherings, rushing and the odd excess. That's why, from FIMEDSALUD, we want to give you something more valuable than any material gift: clear, practical and useful information to look after your health.

In this special edition you'll find:

✨ Nutrition: hunger or fullness?
✨ Podiatry. Your feet talk in this cold: chilblains and dry feet
✨ 5 physiotherapy myths we bust for you.
✨ Our special Christmas promotions
✨ And a little gift we leave you at the end.

🥑 1. Nutrition: HUNGER OR FULLNESS? Do I follow the sensations?

Professional: Nuria García

You've surely heard it many times, but this statement should be taken with a pinch of salt and the person's context should be considered, because sometimes these signals can be altered, both in people who have been on strict diets all their lives and in athletes in the middle of competition season. And if we fall "short"… WATCH OUT ATHLETES! With a high training volume, it can affect:

✨ Less energy

✨ No improvement in performance

✨ Higher injury risk

✨ Irritability

You always have to consider the patient's context. You have to be careful with these sensations, because sometimes they're not 100% reliable.

Our goal in the clinic is to:

• Educate the person
• Teach them what their needs are
• Familiarise them with their hunger and fullness sensations.

Has this feeling of hunger played a bad trick on you in your daily life?

And we already know Christmas comes loaded with tables as full as if we hadn't eaten all year. Here are some tips:

• Don't arrive at the event fasting, out of the urge to eat more.
• Always start with vegetables or broths.
• You can use natural "digestives" like: herbal teas, ginger tea, hot water with lemon and ginger.
• Alternate alcoholic drinks with water. Try not to mix.
• Prioritise protein on the plate.
• Walk 10–15 minutes after eating.
• The next day, listen to your body. Compensate with habits, not by punishing yourself into NOT EATING.

---

👣 2. Podiatry: Your feet talk in this cold. Chilblains and dry feet.

Professional: Anna Mocholí

When temperatures drop, our feet are one of the first areas to suffer. Two very common problems are chilblains and extreme dryness on heels, sole and toes.

What are chilblains and why do they appear?

Chilblains (or perniosis) are an inflammatory reaction of the small blood vessels of the feet to cold and humidity.

They aren't simply "poor circulation"; they're an excessive vasoconstriction followed by an abrupt dilation that damages the skin.

Tips:

• Avoid the cold.
• Don't rub the area.
• Specific vasodilating or anti-inflammatory creams (prescribed case by case).
• Care of open lesions to avoid infection.
• In recurrent cases: vascular study and biomechanical assessment (foot support alters local microcirculation).

Cold and heating can also make your feet very dry and painfully cracked.
Cold + dry floors + heating make feet lose hydration fast.
Result: cracked heels, rough feet, flaking and itching.

How to care for them:

• Daily hydration with urea cream (10–20%).
• If there are deep cracks, use 30% urea for 7–10 days.
• Cotton socks after applying the cream (gentle occlusive effect).
• Avoid very hot, long showers (they dry them out more).

Your feet hold you up every day. This winter, give them the care they deserve. Healthy feet are the foundation of a balanced body.

---

🦴 3. Physiotherapy: 5 myths we've heard throughout 2025.

• If there's pain there's injury: NOT ALWAYS. Pain is a protection signal, not a detection of damage. Sometimes the tissue is fine, but the nervous system is altered.
• Complete rest helps you recover: Progressive movement and guided, prescribed exercise speed up recovery. Staying still too long delays healing and encourages muscle atrophy and joint stiffness.
• Cracks "reposition" bones: That sound you hear is gas inside the joint, not bones out of place. It may relieve through a short-term neurological effect, but it doesn't reposition anything.
• Physiotherapy is only useful once you already have pain: It prevents injuries and improves performance. Don't wait until you're injured to look after yourself.
• The physio only gives massages: Physiotherapy combines education, exercise, manual therapy and active work. Massage can help, but it's a very small part of the treatment.

Have you thought or said any of these?

Put a physio in your life — much more than just for a massage.

---

If you've made it this far, we have 3 little things to tell you, and a small gift to offer you.

1. Our Christmas promotions
   • Pack of 3 physiotherapy sessions: Because feeling good is NOT a luxury. It's a NECESSITY -
     Price: 129 euros
   • Runner's biomechanics + custom insoles: Analysing running technique and designing tailor-made custom insoles, to help you perform better and avoid injuries -
     Price: 200 euros
   • Start running from scratch: A plan to get you into running from zero. Injury-free. With a solid base -
     Price: 85 euros
   • Pack of 2 nutrition sessions: Practical, guided support to improve your diet and build a healthy base -
     Price: 100 euros

THIS CHRISTMAS THERE'S NO BETTER GIFT THAN HEALTH

2. We have a free mobility and exercise routine for lower back pain. Well… and also so you understand a little those constant low-back pains you can't seem to get rid of.
   Want it? Write to us at clinicafimed@gmail.com and it's all yours.
3. Christmas recipe book:

We've created a recipe book to give you healthy and really tasty ideas for these times of so much, much eating. You can request it from us for just 1 euro. But investing a few minutes to read us has a reward, and we'll leave you here one of the recipes you can find in it.

What's more, we have a Christmas hamper so that in 2026 you start really looking after yourself, no excuses. With your ticket for 2 euros you can win:

• Gym mat
• Gym towel
• Gym bottle
• Small fitball
• Ball to relax your feet
• Kit of small and large resistance bands
• Foam roller
• Exercise dice
• Discount on all FIMED services: Nutrition, Psychology, Personal Training, Podiatry and Physiotherapy.