{"id":19809,"date":"2021-04-26T16:02:52","date_gmt":"2021-04-26T14:02:52","guid":{"rendered":"http:\/\/serrats.com\/recetas\/?p=19809"},"modified":"2021-04-26T16:02:52","modified_gmt":"2021-04-26T14:02:52","slug":"astenia-primaveral-fatiga-pandemica","status":"publish","type":"post","link":"https:\/\/www.serrats.com\/recetas\/astenia-primaveral-fatiga-pandemica\/","title":{"rendered":"Astenia primaveral y fatiga pand\u00e9mica"},"content":{"rendered":"<p>La <strong>astenia primaveral<\/strong> es un <strong>trastorno adaptativo<\/strong> debido al cambio de estaci\u00f3n, <strong>no una enfermedad<\/strong>.\u00a0Como su nombre indica, se suele producir alrededor del inicio de la primavera y cursa con s\u00edntomas de cansancio generalizado (tanto f\u00edsico como mental) y sensaci\u00f3n de falta de vitalidad generalizada.<\/p>\n<p>No se conocen las causas (parece que hay una alteraci\u00f3n en la producci\u00f3n de melatonina y serotonina, pero no est\u00e1 confirmado), es m\u00e1s frecuente en mujeres de entre los 20 y 50 a\u00f1os, y tiene una duraci\u00f3n aproximada y limitada m\u00e1s o menos de unos quince d\u00edas.<\/p>\n<h2>\u00bfQu\u00e9 podemos hacer ante la astenia primaveral?<\/h2>\n<ul>\n<li>Adaptar los horarios de sue\u00f1o (ya que suele coincidir con el cambio de hora de marzo).<\/li>\n<li>\u00a0Realizar cierta actividad f\u00edsica moderada.<\/li>\n<li>Con respecto a la <strong>alimentaci\u00f3n,<\/strong> es muy aconsejable tomar frutas y verduras de diferente colorido, para asegurarnos un aporte adecuado de todas las vitaminas y minerales. Por ejemplo, fresas, kiwis, naranjas, br\u00f3coli, espinacas, calabaza, zanahoria, ar\u00e1ndanos&#8230;<\/li>\n<li>Un aporte de <strong>vitamina D<\/strong> adecuado parece ayudar a mitigar la sintomatolog\u00eda. La encontramos en los siguientes alimentos: yema de huevo, pescados azules (anchoas, sardinas, verdel, bonito del norte&#8230;), l\u00e1cteos, setas, champi\u00f1ones y alimentos enriquecidas con esta vitamina.<\/li>\n<\/ul>\n<p>Como siempre, unos <strong>buenos h\u00e1bitos<\/strong> nos ayudan a mitigar estos peque\u00f1os trastornos.<\/p>\n<p>En el caso de que not\u00e1semos que ese cansancio persiste, que es importante, deber\u00edamos consultar al m\u00e9dico, ya que no es el tipo de trastorno del que estamos hablando (puede ser, por ejemplo, una anemia ferrop\u00e9nica).<\/p>\n<h2>Fatiga pand\u00e9mica<\/h2>\n<p>Es verdad que en estos momentos que estamos viviendo, vemos lo que se llama <strong>FATIGA PAND\u00c9MICA<\/strong> (alrededor de un 60 % de los europeos la sufren), como consecuencia del confinamiento y la forma de vida que llevamos debido al coronavirus.<\/p>\n<p>Se trata de un estado que debido a las limitaciones que vivimos y al manejo de la incertidumbre (que no sabemos hacer y que genera ansiedad), al largo tiempo que llevamos en esta situaci\u00f3n y el no saber cu\u00e1ndo acabar\u00e1, nos lleva a sufrir unas serie de s\u00edntomas que definen esta fatiga como:<\/p>\n<ul>\n<li>Angustia y apat\u00eda<\/li>\n<li>Insomnio<\/li>\n<li>Estr\u00e9s<\/li>\n<li>Falta de sentido vital, parece que a vida no tiene sentido<\/li>\n<li>Anhedonia, incapacidad de disfrutar de nuestros hobbies, de las cosas que nos gustan.<\/li>\n<\/ul>\n<h3>\u00bfC\u00f3mo combatir la fatiga pand\u00e9mica?<\/h3>\n<ul>\n<li>Cuidar la alimentaci\u00f3n, manteniendo unos buenos h\u00e1bitos (evitar el alcohol, los az\u00facares, los alimentos ultraprocesados&#8230; Y que no nos falte la fruta, la verdura, las legumbres, los pescados azules, los cereales integrales&#8230;).<\/li>\n<li>Realizar una actividad f\u00edsica regular, si es al aire libre mucho mejor.<\/li>\n<li>Dormir bien.<\/li>\n<li>Realizar actividades que nos gusten, antiguos hobbies o comenzar con algunos que tengamos pendientes.<\/li>\n<li>No estar todo el d\u00eda enganchados a las noticias.<\/li>\n<li>Hacer yoga o meditaci\u00f3n, actividades que vienen muy bien para reducir el estr\u00e9s.<\/li>\n<li>Socializar siguiendo las normas sanitarias, mantener contacto con las personas que queremos.<\/li>\n<\/ul>\n<p>Y pensemos que vamos por el buen camino, que esto tiene un final (todav\u00eda no cercano, pero se acerca) que ya est\u00e1 ah\u00ed, y que \u00a1debemos seguir cuid\u00e1ndonos! \u00a1\u00a1\u00a1Fuerza para todas y todos!!!<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: right;\"><a href=\"https:\/\/dra-aloe.com\/\" target=\"_blank\" rel=\"noopener\"><strong>Dra. Arantza L\u00f3pez-Oca\u00f1a<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>La astenia primaveral es un trastorno adaptativo debido al cambio de estaci\u00f3n, no una enfermedad.\u00a0Como su nombre indica, se suele producir alrededor del inicio de la primavera y cursa con s\u00edntomas de cansancio generalizado (tanto f\u00edsico como mental) y sensaci\u00f3n de falta de vitalidad generalizada. No se conocen las causas (parece que hay una alteraci\u00f3n [&hellip;]<\/p>\n","protected":false},"author":18,"featured_media":19811,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2763],"tags":[3184,3183],"class_list":["post-19809","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion","tag-astenia-primaveral","tag-fatiga-pandemica"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Astenia primaveral y fatiga pand\u00e9mica - La Cocina de Serrats<\/title>\n<meta name=\"description\" content=\"La doctora L\u00f3pez-Oca\u00f1a nos habla de la astenia primaveral y la fatiga pand\u00e9mica. \u00a1Descubre sus consejos para combatirlas!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.serrats.com\/recetas\/astenia-primaveral-fatiga-pandemica\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Astenia primaveral y fatiga pand\u00e9mica - 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