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Consejos de nutrición para personas estresadas - Comuna Mujer
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Consejos de nutrición para personas estresadas

Consejos de nutrición para personas estresadas

Se nos viene el trimestre con mayor estrés del año. En estos momentos de tanto nerviosismo, cuidar nuestra alimentación es fundamental; pero muy a pesar de esto, muchas veces lo urgente se impone a lo importante y cometemos transgresiones que pueden afectar negativamente nuestra salud.

Sin embargo, debes saber que en momentos de estrés, una buena nutrición es fundamental. ¿Por qué? Porque una mala alimentación, reduce la resistencia frente al estrés y empeora sus síntomas (fatiga, irritabilidad, ansiedad, problemas digestivos, tensión muscular, entre otros). Mientras que una buena alimentación, aumenta la capacidad para enfrentar el estrés y disminuye su impacto en el organismo.

Toma nota de cuatro consejos de nutrición para enfrentar el estrés:

- Desayunar... ¡SIEMPRE!

Lo sé... suele ocurrir que no tienes ni apetito, ni tiempo de desayunar. Recuerda que el desayuno es la comida más importante del día; lo escuchamos mucho para los niños, pero lo es también para los adultos. Es la primera fuente de energía y nutrientes para tu cuerpo.

Está demostrado que un buen desayuno:

- mejora el rendimiento físico e intelectual
- reduce la fatiga durante el día
- disminuye el riesgo de sobrepeso
- predispone a un mejor estado de ánimo
- evita el nerviosismo e irritabilidad
- aumenta la concentración y la memoria

Desayunar es tu primera obligación. Levántate unos minutos antes, come algunas frutas, pan o cereales integrales, leche o yogur... y estarás lista para comenzar el día.

- No abusar del café

Muchas personas hacen uso y abuso de esta bebida ya que, al igual que otras bebidas con cafeína, es un buen estimulante del sistema nervioso.

Una o dos tazas de café al día, pueden ayudarte a reducir la fatiga y mantener la concentración en tus tareas. Sin embargo, más de tres tazas, pueden tener efectos contraproducentes y producir síntomas indeseables como dolor de cabeza, ansiedad, dificultad para conciliar el sueño e irritabilidad.

Además, todas las bebidas con cafeína (refrescos cola, café, té) aumentan la producción de orina, favoreciendo la deshidratación. No abuses de ellas. Sustituir el café tradicional por su versión descafeinada o infusiones de hierbas frías o calientes, es una buena medida para reducir el estrés.

- Beber suficiente agua

Una mínima deshidratación influye en tu capacidad de atención, tu coordinación y memoria. Beber lo necesario es especialmente importante. Puede ser agua, jugos, infusiones o caldos de verduras. Bebe un vaso con agua al levantarte, de modo de comenzar el día bien hidratada y continúa bebiendo durante el día hasta completar, al menos, un litro y  medio.

- No abusar del azúcar

Para compensar el estrés, muchas veces recurrimos a dulces, chocolates, postres, golosinas... debes saber que el consumo de estos alimentos con alto contenido de azúcar, provoca luego mayor fatiga, apetito y estrés. ¿Por qué? Al descender al cabo de unas horas, el nivel de azúcar en sangre, se produce una descarga de "hormonas del estrés" como el cortisol.

Opta por los edulcorantes naturales para endulzar tus alimentos y bebidas. Calma tu necesidad de dulces con frutas frescas o deshidratadas, cereales integrales, como la granola mezclados con yogur.

En suma:

Comienza con estos pequeños cambios para obtener grandes resultados. Recuerda que cuidar tu alimentación, es cuidar tu salud.


Lic. Marisa Rodriguez

Consultoría Nutricional
marisar@consultorianutricional.com.uy
Consejos de nutrición Blogspot

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Comentarios (4)

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Comuna Mujer 19-11-2014

Gracias por tu comentario, Paola! Siempre nos deja felices el saber, que nuestras notas les son de utilidad. Esperamos que puedas seguir estos sencillos consejos, para ordenar tus horarios... sabemos que no es fácil, pero se puede lograr. Un beso muy grande y gracias por comentar!

Paola de los Santos 05-11-2014

Me encantó el artículo! Me pasa que no tengo mucho tiempo ni para comer... con 4 niños en la casa, es super complicado; pero trato de llevar horarios. Igual suele pasarme que no siento hambre y ni cuenta me doy si comí o no, pero este artículo me es muy útil. Gracias y a seguir adelante!

Comuna Mujer 28-10-2013

Hola, Graciela! Nos alegramos que te haya gustado la nota y sobre todo, que los consejos te hayan ayudado para tratar de corregir el colesterol alto.
Te mandamos un beso y esperamos que esos valores mejoren.

graciela centurion 25-10-2013

Gracias por el consejo: tengo colesterol muy alto y me han dicho, que se debe por estar estresada. No sabía que comer dulce no es conveniente. Soy muy de mermeladas y galletitas, y rosquillas con merengue.

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