{"id":9004,"date":"2024-03-21T15:58:35","date_gmt":"2024-03-21T14:58:35","guid":{"rendered":"https:\/\/www.asssa.es\/ca\/?p=9004"},"modified":"2024-03-21T16:01:26","modified_gmt":"2024-03-21T15:01:26","slug":"astenia-primaveral-com-la-podem-combatre","status":"publish","type":"post","link":"https:\/\/www.asssa.es\/ca\/astenia-primaveral-com-la-podem-combatre\/","title":{"rendered":"Ast\u00e8nia primaveral: com la podem combatre?"},"content":{"rendered":"<p>Algun cop t\u2019has sentit cansat amb l\u2019arribada de la primavera? Aquest s\u00edmptoma, juntament amb d\u2019altres com ara la somnol\u00e8ncia, l\u2019insomni, les cefalees o la dificultat de concentraci\u00f3, \u00e9s caracter\u00edstic de l\u2019ast\u00e8nia primaveral.<\/p>\n<p><!--more--><\/p>\n<p>No \u00e9s cap malaltia, sin\u00f3 un trastorn adaptatiu, una simptomatologia passatgera que acostuma a durar dues setmanes, que \u00e9s causada principalment per la resposta del cos al canvi d\u2019hora, de temperatura i de llum, i que afecta la regulaci\u00f3 dels ritmes circadiaris biol\u00f2gics.<\/p>\n<p>El seu origen es troba a l&#8217;hipot\u00e0lem, la gl\u00e0ndula encarregada de regular aspectes com la temperatura, la gana, la son i la vig\u00edlia. L\u2019hipot\u00e0lem \u00e9s molt sensible a les variacions de llum\/foscor, la qual cosa provoca alteracions en la secreci\u00f3 de determinades hormones, com les endorfines (relacionades amb el benestar i la vitalitat), la serotonina (implicada en la regulaci\u00f3 de l\u2019estat d\u2019\u00e0nim i de l\u2019estr\u00e8s) i la melatonina (relacionada amb la son).<\/p>\n<p>L\u2019ast\u00e8nia primaveral no requereix medicaci\u00f3, tractament ni complements vitam\u00ednics, per\u00f2 es poden seguir alguns consells per a pal\u00b7liar-ne els efectes o evitar que apareguin:<\/p>\n<ul>\n<li><strong>Anticipar-se al canvi d\u2019horari.<\/strong> Adaptar gradualment la rutina a la nova hora abans que canvi\u00ef.<\/li>\n<li><strong>Bona rutina nocturna.<\/strong> L\u2019ast\u00e8nia primaveral afecta la secreci\u00f3 de melatonina, de manera que la son no \u00e9s reparadora. Per aix\u00f2 \u00e9s important sopar dues hores abans d\u2019anar a dormir, tenir l\u2019habitaci\u00f3 neta i endre\u00e7ada, i tancar les persianes per a aconseguir tota la foscor possible.<\/li>\n<li><strong>Horari de son regular. <\/strong>Intentar dormir set hores com a m\u00ednim, i anar a dormir i llevar-se a la mateixa hora cada dia.<\/li>\n<li><strong>Exercici f\u00edsic moderat.<\/strong> Fer exercici f\u00edsic almenys 30 minuts al dia facilita l\u2019alliberaci\u00f3 d\u2019estr\u00e8s i la conciliaci\u00f3 de la son.<\/li>\n<li><strong>Alimentaci\u00f3 equilibrada.<\/strong> Cal adaptar-la a les necessitats de les noves condicions ambientals, evitant aliments ultraprocessats, amb molt sucre i hipercal\u00f2rics, i apostant per fruites i verdures fresques combinades amb arr\u00f2s, pasta, llegums i tubercles. Les llenties i la quinoa s\u00f3n fonamentals per a aquesta \u00e8poca, perqu\u00e8 aporten vitamines del grup B i minerals com el ferro o la fibra.<\/li>\n<li><strong>Hidratar-se.<\/strong> Amb els canvis de temperatura, el cos necessita m\u00e9s l\u00edquids per regular-se.<\/li>\n<li><strong>Evitar fumar i no prendre begudes alcoh\u00f2liques o amb cafe\u00efna.<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Si els s\u00edmptomes persisteixen m\u00e9s de dues setmanes, \u00e9s recomanable consultar un metge per si estan associats a altres problemes de salut.<\/p>\n<h6><strong><u><a href=\"https:\/\/www.asssa.es\/ca\/assegurances-salut\/\">ASSSA Assegurances de Salut<\/a><\/u><\/strong><\/h6>\n<h6><em>La informaci\u00f3 publicada en aquest mitj\u00e0 no substitueix ni complementa cap manera l\u2019atenci\u00f3 directa d\u2019un metge, ni el seu diagn\u00f2stic, ni el tractament que prescrigui; tampoc s\u2019ha d\u2019utilitzar per a l\u2019autodiagn\u00f2stic.<\/em><\/h6>\n<h6><em>L\u2019\u00fas que faci el lector d\u2019aquest servei es realitza sota la seva exclusiva responsabilitat.<\/em><\/h6>\n<h6><em>ASSSA recomana que per a qualsevol q\u00fcesti\u00f3 relacionada amb la seva salut consulti sempre amb un metge.<\/em><\/h6>\n","protected":false},"excerpt":{"rendered":"<p>Algun cop t\u2019has sentit cansat amb l\u2019arribada de la primavera? Aquest s\u00edmptoma, juntament amb d\u2019altres com ara la somnol\u00e8ncia, l\u2019insomni, les cefalees o la dificultat de concentraci\u00f3, \u00e9s caracter\u00edstic de l\u2019ast\u00e8nia primaveral.<\/p>\n","protected":false},"author":17,"featured_media":9005,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[32],"tags":[],"class_list":["post-9004","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-consells-de-salut"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ast\u00e8nia primaveral: com la podem combatre? - ASSSA Catal\u00e1n<\/title>\n<meta name=\"description\" content=\"La somnol\u00e8ncia, l\u2019insomni, les cefalees o la dificultat de concentraci\u00f3, \u00e9s caracter\u00edstic de l\u2019ast\u00e8nia primaveral.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.asssa.es\/ca\/astenia-primaveral-com-la-podem-combatre\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ast\u00e8nia primaveral: com la podem combatre? 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