{"id":18343,"date":"2021-05-10T12:08:06","date_gmt":"2021-05-10T09:08:06","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=18343"},"modified":"2021-08-16T11:29:10","modified_gmt":"2021-08-16T08:29:10","slug":"cum-sa-facem-fata-asteniei-de-primavara","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/cum-sa-facem-fata-asteniei-de-primavara\/","title":{"rendered":"Cum s\u0103 facem fa\u021b\u0103 asteniei de prim\u0103var\u0103"},"content":{"rendered":"

\"Cum<\/p>\n

Trecerea de la iarn\u0103 la prim\u0103var\u0103, combinat\u0103 cu schimbarea orei \u0219i cu cre\u0219terea temperaturii, \u00ee\u021bi pot afecta corpul \u0219i starea general\u0103 de bine. Aceast\u0103 afec\u021biune de sezon este des \u00eent\u00e2lnit\u0103 \u00een r\u00e2ndul oamenilor \u0219i\u00a0 se datoreaz\u0103 \u00een principal faptului c\u0103 trebuie s\u0103 ne adapt\u0103m vremii \u00een schimbare, iar acest lucru consum\u0103 o parte mai mare din resursele noastre de energie. Ca urmare a acestor procese de adaptare, organismul nostru trece printr-o reajustare hormonal\u0103.<\/p>\n

 <\/p>\n

Despre astenie<\/strong><\/h3>\n

Unul dintre stimulii care ne influen\u021beaz\u0103 starea general\u0103 este lumina natural\u0103, care ajut\u0103 \u00een sincronizarea ciclurilor \u0219i proceselor interne care au loc \u00een corp. Atunci c\u00e2nd intr\u0103m \u00een contact cu mai mult\u0103 lumin\u0103 de-a lungul unei zile, corpul nostru eman\u0103 serotonin\u0103, cunoscut\u0103 drept \u201ehormonul fericirii\u201d. Dat fiind c\u0103 \u00een timpul iernii timpul \u00een care ne bucur\u0103m de lumin\u0103 natural\u0103 este limitat, efectul se inverseaz\u0103 \u2013 organismul secret\u0103 niveluri mai mari de melatonin\u0103, cunoscut de altfel drept hormonul somnului. Astfel, pe m\u0103sur\u0103 ce zilele se prelungesc \u00een aceast\u0103 perioad\u0103, se creeaz\u0103 un dezechilibru hormonal, pentru care organismul nostru consum\u0103 mai mult\u0103 energie ca de obicei.<\/p>\n

De asemenea, prim\u0103vara vine \u0219i cu schimb\u0103ri \u00een ceea ce prive\u0219te umiditatea sau presiunea aerului. Astenia este caracterizat\u0103 de un episod temporar de epuizare fizic\u0103 \u0219i psihic\u0103, care ar trebui s\u0103 treac\u0103 \u00eentr-o perioad\u0103 relativ scurt\u0103. \u00cen caz contrar, te po\u021bi consulta cu un specialist.<\/p>\n

Pe l\u00e2ng\u0103 senza\u021bia de oboseal\u0103, putem trece \u0219i prin episoade de iritabilitate, lips\u0103 de apetit \u0219i energie, dureri de cap sau dificult\u0103\u021bi \u00een concentrare. Depinde \u00eens\u0103 de la persoan\u0103 la persoan\u0103 \u00een ce m\u0103sur\u0103 ne afecteaz\u0103 schimbarea vremii. Unele persoane sunt mai afectate, iar \u00een cazul altora, cre\u0219terea orelor din zi \u0219i a nivelului de lumin\u0103 natural\u0103 poate avea un efect pozitiv, de revigorare.<\/p>\n

 <\/p>\n

Cum s\u0103 diminu\u0103m astenia<\/strong><\/h3>\n

\u021aine cont c\u0103 astenia nu este despre a vindeca, ci despre a adapta. Astenia nu reprezint\u0103 dec\u00e2t o perioad\u0103 de tranzi\u021bie. Astfel, \u00een loc s\u0103 faci o schimbare drastic\u0103 a stilului t\u0103u de via\u021b\u0103, \u00eencearc\u0103 s\u0103 introduci mici obiceiuri s\u0103n\u0103toase pentru a reveni la starea de bine de dinainte.<\/p>\n

Exerci\u021biile fizice regulate ne ajut\u0103 s\u0103 sc\u0103p\u0103m (nu doar \u00een perioada de astenie) de senza\u021bia de apatie, oboseal\u0103 \u0219i de somnul nesatisf\u0103c\u0103tor. Mai mult, sportul moderat ajut\u0103 la secre\u021bia de dopamin\u0103 \u0219i serotonin\u0103, hormoni care \u00ee\u021bi vor cre\u0219te starea de bine. \u00cen perioadele de astenie poate c\u0103 suntem mai tenta\u021bi s\u0103 bem o cafea \u00een plus, \u00eens\u0103 astfel de obiceiuri repar\u0103 problema doar pe termen scurt. \u00cen schimb, adopt\u0103 treptat un stil de via\u021b\u0103 mai s\u0103n\u0103tos \u0219i o rutin\u0103 de exerci\u021bii fizice care s\u0103 \u00ee\u021bi sprijine starea de bine pe termen lung.<\/p>\n

Un rol la fel de important \u00eel joac\u0103 \u00eens\u0103 alimenta\u021bia. O diet\u0103 adecvat\u0103 poate oferi organismului to\u021bi nutrie\u021bii necesari bunei func\u021bion\u0103ri a sistemului imunitar, reduc\u00e2nd astfel efectele asteniei. Este important s\u0103 ne lu\u0103m vitaminele \u0219i mineralele din produse de calitate, hr\u0103nitoare, de ajutor \u00een aceast\u0103 perioad\u0103 fiind cele bogate \u00een vitaminele C, D \u0219i E, magneziu, fier \u0219i calciu. \u00cen ajutorul t\u0103u vin prim\u0103vara legumele \u0219i fructele de sezon, precum legumele cu frunze verzi<\/a> (urzici, leurd\u0103, hasma\u021buchi, spanacul), ridichile, salata verde sau c\u0103p\u0219unile, afinele \u0219i cire\u0219ele. Nucile<\/a> \u0219i semin\u021bele<\/a> nu ar trebui nici ele s\u0103 lipseasc\u0103, fiind bogate \u00een gr\u0103simi s\u0103n\u0103toase, vitamina E, magneziu \u0219i seleniu. Iar expunerea la soarele pl\u0103cut de prim\u0103var\u0103 poate fi o adev\u0103rat\u0103 terapie pentru trup \u0219i suflet.<\/p>\n

De asemenea, respect\u0103 toate cele trei mese ale zilei, ora lor, dar \u0219i ordinea \u00een care ar trebui s\u0103 le consumi. Asigur\u0103-te c\u0103-\u021bi oferi un mic dejun hr\u0103nitor, plin de nutrien\u021bi \u0219i fibre, dat fiind c\u0103 acesta reprezint\u0103 baza energiei tale pentru toat\u0103 ziua. Pe parcursul zilei, celelalte dou\u0103 mese ar trebui s\u0103 se reduc\u0103 treptat \u00een carbohidra\u021bi, ajung\u00e2nd la o cin\u0103 u\u0219oar\u0103, luat\u0103 cu cel pu\u021bin dou\u0103 ore \u00eenainte de a te culca, pentru a evita declan\u0219area proceselor digestive \u00een timpul somnului.<\/p>\n

 <\/p>\n

Acum c\u0103 ai aflat mai multe despre astenie, dar \u0219i moduri prin care s\u0103 treci cu bine prin schimbarea anotimpului, nu uita s\u0103 \u00ee\u021bi ascul\u021bi corpul, s\u0103 \u00eel aju\u021bi \u00een procesul de adaptare \u0219i s\u0103 \u00eei oferi destul\u0103 lumin\u0103 natural\u0103 \u0219i timp \u00een aer liber. Iar bucuria \u0219i starea de bine vor veni de la sine!<\/p>\n","protected":false},"excerpt":{"rendered":"

Trecerea de la iarn\u0103 la prim\u0103var\u0103, combinat\u0103 cu schimbarea orei \u0219i cu cre\u0219terea temperaturii, \u00ee\u021bi pot afecta corpul \u0219i starea general\u0103 de bine. Aceast\u0103 afec\u021biune de sezon este des \u00eent\u00e2lnit\u0103 \u00een r\u00e2ndul oamenilor \u0219i\u00a0 se datoreaz\u0103 \u00een principal faptului c\u0103 trebuie s\u0103 ne adapt\u0103m vremii \u00een schimbare, iar acest lucru consum\u0103 o parte mai mare […]<\/p>\n","protected":false},"author":12,"featured_media":18344,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1121],"tags":[],"class_list":{"0":"post-18343","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ghid-de-nutritie"},"yoast_head":"\nCum s\u0103 facem fa\u021b\u0103 asteniei de prim\u0103var\u0103 – Zi de zi mai bine - 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