{"id":72254,"date":"2018-04-10T08:07:15","date_gmt":"2018-04-10T06:07:15","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/guia-para-cuidar-la-salud-mental\/"},"modified":"2022-11-09T20:36:40","modified_gmt":"2022-11-09T18:36:40","slug":"guia-para-cuidar-la-salud-mental","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/guia-para-cuidar-la-salud-mental\/","title":{"rendered":"Gu\u00eda para cuidar la salud mental"},"content":{"rendered":"<p><strong>El ritmo de vida contempor\u00e1neo<\/strong> nos lleva a s<strong>ituaciones mentales un tanto ca\u00f3ticas,<\/strong> en las que n<strong>o podemos pensar con claridad<\/strong> y nos cuesta concentrarnos. En la actualidad este estado es reconocido como una enfermedad en s\u00ed misma: <strong><a href=\"https:\/\/shawellness.com\/shamagazine\/en\/shamagazine\/beat-brain-fog-with-melanie-waxman\/\" target=\"_blank\" rel=\"noopener noreferrer\">la niebla cerebral<\/a> (brain fog).<\/strong><\/p>\n<p><strong>La niebla mental puede ser causada por el estilo de vida<\/strong>, o por efectos secundarios a medicaciones, pero, en general, desde el punto de vista energ\u00e9tico, podr\u00eda <strong>resumirse en una condici\u00f3n inflamatoria de todo el sistema.<\/strong><\/p>\n<p>Hay <strong>dos medidas que podemos adoptar para revertir esa situaci\u00f3n<\/strong>, c\u00f3mo <strong>evitar los alimentos y patrones que la producen<\/strong>, e <strong>incluir aquellos<\/strong> que nos van a fo<strong>rtalecer el organismo y a reducir la inflamaci\u00f3n.<\/strong><\/p>\n<h4><strong>\u00bfQu\u00e9 alimentos debemos evitar?<\/strong><\/h4>\n<p>Los alimentos que debemos <strong>evitar son los <a href=\"https:\/\/shawellness.com\/shamagazine\/en\/shamagazine\/6-negative-effects-of-sugar-you-didnt-know-about\/\" target=\"_blank\" rel=\"noopener noreferrer\">az\u00facares refinados<\/a><\/strong> (el az\u00facar de mesa, el aspartamo, la surculosa y la sacarina), e <strong>ingredientes artificiales<\/strong> como los colorantes, conservantes y saborizantes (glutamato)<strong> que se encuentran en los alimentos procesados.<\/strong><\/p>\n<h4><strong>Hidrataci\u00f3n<\/strong><\/h4>\n<p>Otro aspecto a considerar cuando queremos mejorar nuestra capacidad de pensar es el <strong>la hidrataci\u00f3n.<\/strong> M\u00e1s de <strong>un 70% del cerebro est\u00e1 compuesto de agu<\/strong>a, por lo que es importante <strong>consumir abundantes l\u00edquidos,<\/strong> lo cual no implica que debamos beber continuamente agua, sino que tambi\u00e9n podemos <strong>incluir sopas, infusiones de hierbas<\/strong> y, especialmente, consumir <strong>muchas verduras en cada comida.<\/strong><\/p>\n<h4><strong>\u00bfQu\u00e9 alimentos mejoran la salud cerebral?<\/strong><\/h4>\n<p>Recomendamos <strong>centrarse en una dieta de alimentos reales<\/strong>, como las verduras, cereales, legumbres, frutos secos, nueces y algas marinas.<\/p>\n<p>En los \u00faltimos a\u00f1os, s<strong>e ha estudiado en profundidad la conexi\u00f3n entre la flora intestinal y la salud cerebral.<\/strong> Se ha demostrado <strong>el papel importante que juega nuestro microbiota<\/strong> en <strong><a href=\"https:\/\/shawellness.com\/shamagazine\/en\/shamagazine\/how-does-gut-health-affect-our-immunity\/\" target=\"_blank\" rel=\"noopener noreferrer\">la inmunidad<\/a>, salud mental, niveles de energ\u00eda y estado de humor.<\/strong> De hecho, un 20% de las neuronas se encuentran en el sistema digestivo. Para mantener la flora intestinal saludable, es <strong>importante consumir alimentos ricos en probi\u00f3ticos<\/strong>, como el miso, el chukrut, el kimchee, el tempeh y el vinagre de manzana. Desde un punto de vista nutricional, <strong>recomendamos<a href=\"https:\/\/shawellness.com\/shamagazine\/en\/shamagazine\/easy-miso-soup-recipe\/\" target=\"_blank\" rel=\"noopener noreferrer\"> la sopa miso<\/a><\/strong>, ya que es <strong>rica en enzimas, prote\u00ednas, vitaminas y minerales,<\/strong> ayudando a desintoxicar el organismo, mejorar la digesti\u00f3n y absorci\u00f3n de nutrientes.<\/p>\n<p>Una de las vitaminas m\u00e1s importantes para <strong>mantener un sistema nervioso en forma es el grupo de las vitaminas B<\/strong>, de ah\u00ed que el consumo de cereales integrales sea primordial. Consumir al menos un 20-40% de ellos a lo largo del d\u00eda y mejor en grano entero.<\/p>\n<p>Como bien dec\u00edamos, <strong>las algas son muy ricas en minerales<\/strong>, por lo que, a diario, <strong>debemos introducir una peque\u00f1a cantidad en nuestra dieta<\/strong>, bien en ensaladas, sopas o una simple hoja de nori tostada.<\/p>\n<p>Por \u00faltimo, <strong>no debemos olvidar las hojas verdes.<\/strong> Deber\u00edamos incluirlas en todas las comidas que realizamos a lo largo del d\u00eda, pues cuentan con u<strong>no de los mejores antiinflamatorios, la clorofila.<\/strong> Las alimentos antiinflamatorios ayudaran a <strong>mejorar la salud, prevenir la niebla mental y el desarrollo de enfermedades de todo tipo.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>El ritmo de vida contempor\u00e1neo nos lleva a situaciones mentales un tanto ca\u00f3ticas, en las que no podemos pensar con claridad y nos cuesta concentrarnos. En la actualidad este estado es reconocido como una enfermedad en s\u00ed misma: la niebla cerebral (brain fog). La niebla mental puede ser causada por el estilo de vida, o [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":74383,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"single-formats\/single-template-expert.php","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1413],"tags":[],"class_list":["post-72254","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion-saludable"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Gu\u00eda para cuidar la salud mental | SHA Magazine<\/title>\n<meta name=\"description\" content=\"La experta en nutrici\u00f3n de SHA, Lola Garc\u00eda, desvela las claves para cuidar la salud mental y prevenir la niebla mental.\" \/>\n<meta name=\"robots\" content=\"index, follow, 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