❤ deliciosamente salludable

Sobre la Ansiedad y cómo poder controlarla

Por Nicole Figari, Nutricionista, autora del libro " Y ahora qué como?" y coautora del libro "Simple, rico y sano", @nicole.figari

Las últimas semanas hemos estado bajo mucha presión, incertidumbre, pena, miedo, esperanza y desesperanza, lo que nos provoca una gran ANSIEDAD y poco a poco vemos como esa ANSIEDAD va saboteando nuestros planes de alimentación hasta que desistimos....

Por eso la nutricionista @nicole.figari nos dejó una serie de consejos para ayudarnos a ganarle la batalla a la ANSIEDAD y poder controlarla.

  1. Ser físicamente activo. Parte de una vida saludable es hacer actividad física. Comenzar de forma gradual es fundamental!
  1. Tener un buen descanso. Tratar de tener hábitos saludables de sueño, acostarse temprano y a la misma hora, despertarse siempre a la misma hora y tratar de dormir 7-9 hrs.
  1. Evitar alcohol, drogas, tabaco y café. Todos estos influyen en nuestro sistema nervioso generando adicciones.
  1. Tener una dieta saludable, rica en: verduras, frutas, pescados y granos integrales. 

En relación a la alimentación:

  • Preferir carbohidratos complejos integrales como arroz, pastas, avena etc, evitando las carbohidratos simples como dulces, tortas, helados, etc. 
  • NO SALTARSE LAS COMIDAS. es preferible tener una colación pequeña que tener hambre y llegar a comerse el refrigerador! Además así mantenemos niveles de glucosa en sangre más estables.
  • Tener aportes de alimentos ricos en los siguientes nutrientes: Magnesio (hojas verdes oscuras, legumbres, nueves, semillas y granos integrales), folatos (espinaca), zinc (castañas de cajú, carnes rojas y yema de huevo), omega 3 (pescados grasos), alimentos fermentados, vit b ( palta, almendras) 
  • Siempre incluir al menos un alimento proteico en cada comida. 
  • Los líquidos calientes (te, café, sopas, infusiones) ayudan generar mayor sensación de saciedad, por lo tanto a controlar la ansiedad. 
  • Si tu debilidad es el chocolate: elige uno de muy buena calidad, amargo y ojalá sin azúcar. Cómete un cuadrado pequeño cada día. El saber que tienes un cuadrado al día también disminuye radicalmente tu ansiedad 

 

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