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.
- Ser físicamente activo. Parte de una vida saludable es hacer actividad física. Comenzar de forma gradual es fundamental!
- 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.
- Evitar alcohol, drogas, tabaco y café. Todos estos influyen en nuestro sistema nervioso generando adicciones.
- 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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