{"id":20392,"date":"2021-11-02T12:02:00","date_gmt":"2021-11-02T11:02:00","guid":{"rendered":"https:\/\/serrats.com\/recetas\/?p=20392"},"modified":"2021-11-02T14:09:39","modified_gmt":"2021-11-02T13:09:39","slug":"astenia-otonal-que-cansancio","status":"publish","type":"post","link":"https:\/\/www.serrats.com\/recetas\/astenia-otonal-que-cansancio\/","title":{"rendered":"Astenia oto\u00f1al, \u00a1qu\u00e9 cansancio!"},"content":{"rendered":"\n<p>Esta es una \u00e9poca en la que en la consulta se escucha mucho que estamos <strong>cansados<\/strong>, que nos cuesta salir de la cama o que a la noche se llega realmente \u00abderrotado\u00bb y \u00absin motivo\u00bb.<\/p>\n\n\n\n<p>Hay que tener en cuenta que <strong>esta estaci\u00f3n es de transici\u00f3n<\/strong> entre la intensa actividad del verano, con mucha luz, vacaciones, etc. y la del invierno, en la que nos recogemos y estamos m\u00e1s en casa. Adem\u00e1s, se produce un <strong>cambio de hora<\/strong> y se nota mucho en la luz natural que tenemos a lo largo del d\u00eda; por lo que, en parte, es normal sentir esas sensaciones.<\/p>\n\n\n\n<p>Pero tambi\u00e9n es verdad que siempre podemos hacer algo para mitigar esa sensaci\u00f3n, as\u00ed que aqu\u00ed van unos consejos.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Consejos para hacer frente a la astenia oto\u00f1al<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Podemos adelantar las horas en las que nos acostamos y levantarnos un poco antes, con el fin de <strong>adaptarnos mejor al ciclo de las horas de luz<\/strong>. Procurar tener una buena calidad de sue\u00f1o.<\/li><li><strong>Realizar alguna actividad f\u00edsica regular<\/strong>. No m\u00e1s tarde las ocho de la tarde, para que no nos afecte al sue\u00f1o; y mejor si es al aire libre y en horas en que podamos aprovechar la exposici\u00f3n a la luz solar (\u00a1vitamina D para nuestro cuerpo!).<\/li><li><strong>Rebajar el estr\u00e9s<\/strong> (en el caso de sufrirlo, claro \ud83d\ude09 ) practicando actividades como yoga, meditaci\u00f3n o mindfulness, y evitando alimentos como caf\u00e9, t\u00e9, bebidas azucaradas y ultraprocesados.<\/li><li>Podemos <strong>ayudarnos con la alimentaci\u00f3n<\/strong>, si tomamos alimentos ricos en <strong>melatonina y serotonina<\/strong> (o en sus precursores), que son sustancias que <strong>ayudan a regular el ciclo de sue\u00f1o<\/strong>, intervienen en el <strong>bienestar general<\/strong> y nos pueden ayudar a <strong>mejorar la sintomatolog\u00eda de la astenia<\/strong>. Estos son:<ul><li><strong>Pescados azules<\/strong>, que adem\u00e1s de ser ricos en \u00e1cidos grasos insaturados Omega 3 (necesarios para la buena salud del sistema cardiovascular, neuronal, etc.) son <strong>muy ricos en serotonina<\/strong>. Entre los pescados azules est\u00e1n las <strong>conservas de t\u00fanidos<\/strong>: <a href=\"https:\/\/www.serrats.com\/es\/comprar-bonito-del-norte\">bonito del norte<\/a>, <a href=\"https:\/\/www.serrats.com\/es\/comprar-atun-claro-en-conserva\">at\u00fan claro<\/a>\u2026 \u00a1Deliciosas, vers\u00e1tiles y san\u00edsimas!<\/li><li><strong>Frutos secos:<\/strong> pistachos, nueces, anacardos&#8230; se llevan la palma.<\/li><li><strong>Leche<\/strong> (ese vasito de leche templada que se suele tomar para conciliar el sue\u00f1o).<\/li><li><strong>Cereales integrales<\/strong> como el arroz y la avena.<\/li><li>Soja, alubia blanca y legumbres en general.<\/li><li>Queso. <\/li><\/ul><\/li><li>Adem\u00e1s, podemos a\u00f1adir una serie de <strong>alimentos picantes<\/strong> que nos van a ayudar a \u00abcombatir y prevenir\u00bb <strong>enfermedades respiratorias<\/strong> (como sab\u00e9is, esto ir\u00eda englobado de buenas pautas higi\u00e9nico-sanitarias y nunca pensando que si ingerimos estos alimentos no nos vamos a contagiar y\/o curar s\u00ed o s\u00ed ): jengibre, canela, ajo, cebolla&#8230;<\/li><li>Y como <strong>estimulante del sistema inmunitario<\/strong> nos encontramos (entre otros alimentos) las setas, hongos, que ahora est\u00e1n en su momento, adem\u00e1s de frutas como granada, mango, manzanas y los pl\u00e1tanos (\u00a1que sean de Canarias!).<\/li><\/ul>\n\n\n\n<p class=\"has-text-align-right\"><strong><br><a href=\"https:\/\/dra-aloe.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Dra. Arantza L\u00f3pez-Oca\u00f1a<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Esta es una \u00e9poca en la que en la consulta se escucha mucho que estamos cansados, que nos cuesta salir de la cama o que a la noche se llega realmente \u00abderrotado\u00bb y \u00absin motivo\u00bb. Hay que tener en cuenta que esta estaci\u00f3n es de transici\u00f3n entre la intensa actividad del verano, con mucha luz, [&hellip;]<\/p>\n","protected":false},"author":18,"featured_media":20413,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2763],"tags":[],"class_list":["post-20392","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Astenia oto\u00f1al, \u00a1qu\u00e9 cansancio! - La Cocina de Serrats<\/title>\n<meta name=\"description\" content=\"\u00bfEst\u00e1s cansada sin motivo? \u00bfSufres astenia oto\u00f1al? 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