18 tips para estar mejor

ALIMENTACIÓN

¿Es posible un peso saludable sin la presión de alcanzar el peso ideal? Tras más de un siglo de dietas presenciamos una epidemia de sobrepeso y obesidad, lo cual preocupa por su asociación a mayor riesgo de desarrollar diabetes tipo 2, enferme- dades cardiovasculares y otras afecciones. Frente a ello, lo recurrente es hacer pasar hambre a la gente con dietas muy bajas en calorías, poco placenteras y nada sostenibles en el tiempo. Resultado: fracasos, abandonos y más obesidad. Es imprescindible frente a esta realidad contar con nuevas ideas frente a los viejos errores.

 

  1. Jerarquice el placer

Una de las funciones de los alimentos es brindar placer. Sin embargo, debido a tanto “dietismo”, la comida ha llegado a transformarse en nuestro enemigo. “Devolvámosla entonces a sus fuentes: nutrición y placer. ¿Cómo? ‘Legalizando’ nuestros alimentos preferidos: si los hacemos cotidianos, podremos bajar el deseo descontrolado por ellos”, explica la nutricionista Mónica Katz. Regla práctica: pregúntese qué alimento no podría faltar en su menú habitual si usted no quisiera bajar peso y si no fuera diabético o enfermo cardíaco. De esa lista, propóngase administrarse una porción pequeña diaria, y hágalo sin culpas. Si le parece poco, piense: ¡no será mi última cena!

 

  1. Balancee su dieta

Trate de incluir todo tipo de alimentos en su dieta. Estudios científicos señalan que se necesitan al menos 19 alimentos diferentes por semana para no tener carencia de nutrientes. Los hidratos de carbono, presentes en legumbres, cereales, frutas y verduras, deberían formar parte de la mitad de nuestra dieta diaria. Para aprovechar mejor este nutriente, por ejemplo en el caso de las harinas, es aconsejable elegir aquellas que sean enteras o integrales que, a diferencia de las refinadas, conservan todos sus componentes nutritivos (vitaminas, minerales, antioxidantes y fibra). “Pero cuidado, no se deje guiar sólo por el color del pan. El hecho de que el pan de salvado sea marrón, no implica que sea totalmente integral. Es importante leer la información nutricional de los envases de los productos»

 

  1. Sí a las proteínas

Desde “la era del colesterol” muchos han eliminado o reducido a las proteínas, cuya ingesta está asociada al exceso de grasa y a problemas cardio- vasculares. Sin embargo, las proteínas de las carnes son excelentes para realizar un plan de adelgazamiento sustentable en el tiempo: generan saciedad e incrementan el gasto metabólico corporal (el organismo invierte combustible para degradarlas y de lo ingerido queda sólo un 60 por ciento).

 

  1. Arme un ambiente seguro

“Los humanos tendemos a ser ‘completadores’, percibimos un ‘todo’, y hasta que no terminamos ese ‘todo’ no lo podemos olvidar: por ejemplo, el ‘todo’ de una bolsa de confites será literalmente la bolsa completa; nuestro cerebro no nos enviará la señal de detención hasta que terminemos dicha bolsa”. La idea no es controlar la cantidad del alimento una vez que tenemos delante el paquete de galletitas o la bolsa de confites sino, por el contrario, armar un ambiente seguro: coma galletitas solo en una confitería donde con un café se sirven dos o tres; si camino al trabajo usted acostumbra a comprarse golosinas, entonces cambie el recorrido; en la mesa de un restaurante, ponga la panera lo más lejos posible de su alcance o bien, dígale al mozo que no se la traiga.

 

  1. No existen las dietas mágicas

“No le haga caso a las dietas que prometen bajar rápidamente de peso. Toda reducción de peso es parte de un proceso que lleva tiempo”, comenta Katz. Las dietas más publicitadas para esta época del año, por ejemplo las hipocalóricas, son contraproducentes. Diversos estudios científicos determinaron que la mayoría de las personas que se somete a este tipo de regímenes, con menos de 1.000 calorías diarias, recuperan al año los kilos que habían perdido. “Una dieta para bajar de peso no debe proveer menos de 1.200 calorías al día. De todas maneras, lo recomendable es perder el 10 por ciento de nuestro peso inicial y mantenerlo por lo menos durante un año”

 

 

EJERCICIOS

 

  1. Edades para empezar

Muchos padres quieren cumplir sus sueños deportivos a través de sus hijos, “pero es lo peor que pueden hacer”. “Cuando el chico es pequeño, desde los cuatro a los diez años, toda actividad física debe ser abordada desde el aspecto lúdico y no competitivo”

Por ello, se sugiere que el chico practique varias disciplinas como rugby sin contacto, natación, expresión corporal, juegos recreativos, que lo ayudarán a desarrollar su motricidad.

En la adolescencia es cuando se adquiere la capacidad de elegir qué deporte hacer. “Hoy día, veo a muchos adolescentes que padecen ‘saturación deportiva’ y no les gusta la actividad de ningún tipo; son aquellos a los que los padres le exigieron más de la cuenta y así pagan las consecuencias”.

“En cuanto a los adultos, creo que el deporte es una inversión a futuro, una preparación para la vejez. Lo recomendable es practicar actividades de baja intensidad como caminar, nadar, jugar al golf, al tenis, también pueden ser clases de estiramiento o yoga”.

 

  1. Cómo elegir el gimnasio

La proliferación de los gimnasios, sin los debidos controles de habilitación por parte de las autoridades, puede poner en peligro nuestra salud física. “Cuando se comienza con una actividad en estos establecimientos, hay que solicitar los antecedentes laborales del profesor de educación física a cargo y verificar que tenga un título terciario; pedirle al entrenador que nos haga una evaluación sobre nuestras condiciones, no todos podemos ser superatletas; y tratar de que los grupos sean reducidos para tener una atención los más personalizada posible”. Se descuenta que para empezar, es ideal un chequeo médico que incluya un electrocardiograma y una ergometría.

 

 

PIEL SANA

 

  1. Cigarrillo, enemigo de la piel

En general, los fumadores tienen la piel seca y frágil. El tabaco disminuye la acción antioxidante de la vitamina A y de los fibroblastos, que se ocupan de su hidratación y humectación, y produce cambios en la cantidad y calidad del colágeno tornando menos elástica la piel. Si se va a someter a una operación, es recomendable no fumar tres semanas antes y cuatro semanas después de la misma, para no retardar el proceso de cicatrización. Entre las enfermedades dermatológicas del fumador se destaca el cáncer de labio (el 80% de los pacientes que tiene este cáncer es fumador), y está comprobado que el riesgo es mayor en aquellas personas que se exponen más tiempo al sol.

 

  1. Un cuidado para cada etapa

Entre los 20 y los 30 años, si no se abusó del sol, la piel conserva su brillo y suavidad, hay buen recambio celular y la irrigación y oxigenación cutánea son adecuadas. Para conservar su buen aspecto, use protectores solares, huméctese con cremas e higienícese diariamente la piel con agua. Entre los 30 y 40, comienzan a aparecer los primeros síntomas de flacidez cutánea: los tratamientos deben ser más intensivos, con cremas que contengan vitaminas y antioxidantes, y debería usar un protector solar con factor de protección (FPS) más alto que 15. Desde los 40 años en adelante, la grasa subcutánea empieza a reabsorberse: la piel se torna menos elástica y el color, más amarillento y deslucido. Las recomendaciones de hidratación y humectación son las mismas, pero habría que hacer una visita anual al dermatólogo para que le realice un minucioso examen de la piel y analice las alteraciones de la pigmentación.

 

  1. ¡Atención lunares!

“El autoexamen de los lunares es una de las armas más eficientes que tenemos para prevenir cualquier anormalidad”. Esta examinación debe hacerse cada dos o tres meses, frente a un espejo y el objetivo es verificar si se produjo algún cambio en los lunares o si aparecieron nuevos. “Hay que fijarse principalmente en el cambio de color o de tamaño, los bordes irregulares, si tiene relieve, se sangra o se encuentra lastimado —explica—. Por cualquiera de estas modificaciones, se debe consultar a un especialista”.

 

 

HOMEOPATÍA

“El equilibrio y la energía vital son claves para recuperar o mantener la salud”, “El medio en el que vivimos nos agrede de distintas maneras: los cambios en nuestro sistema laboral, las peleas familiares, el estrés, el tránsito, la rutina… Todo va rompiendo la mesura y nos desgasta”. Cuando el desequilibrio nos invade, el cuerpo (o la conducta) lo expresa de distintos modos: con reacciones alérgicas, con trastornos del sueño, con problemas gastrointestinales y hasta con enfermedades aún más graves. Para todo ello, la homeopatía puede resultar una buena solución. “Es muy útil como medicina preventiva”. “No hay recetas mágicas. El homeópata no trata enfermedades sino personas, por eso dedica tiempo a conocer aspectos físicos, psíquicos y emocionales de cada individuo, para luego recetar el medicamento adecuado a las características de cada uno”.

 

  1. Hable de sus problemas

“Las personas tienden a reprimir sus broncas, sus emociones negativas, y eso impacta directamente en su salud. Por eso, lo mejor es hablar de los problemas con familiares, amigos, compañeros de trabajo, con quien se sienta cómodo.»

 

  1. Maneje el distrés

No es algo fácil, pero manejar nuestro nivel de ansiedad puede ayudar a la salud. “El distrés se presenta cuando nuestro cuerpo tiene sobrepasada su capacidad de reaccionar ante diversos estímulos, como el trabajo, la familia o los problemas personales, y libera adrenalina constantemente. Es allí cuando nos enfermamos”. Para manejar mejor esa liberación de adrenalina, usted puede salir a caminar media hora por día o poner música y bailar en su casa, hacer ejercicios de respiración y meditación.

 

 

EL CABELLO

 

“En esta época del año, los factores que dañan el pelo se multiplican (sol, agua salada del mar, cloro de las piscinas, el viento, las altas temperaturas). Para evitar el deterioro, hay que tener en cuenta algunas claves para conservar el cabello limpio y brillante. Una vez que el pelo se lastima, es más difícil repararlo”

 

  1. Al agua

Antes de entrar a una pileta o al mar, mójese la cabeza con agua dulce (de la canilla). Al saturar el pelo con este tipo de agua, el poro se cierra y los agentes externos como el cloro y el yodo no pueden agredir al cabello. Siempre, al salir del agua, enjuáguelo nuevamente y, si puede, lávelo.

 

  1. No se exceda con el lavado

La limpieza cotidiana juega en contra del cabello: hay que lavarlo sólo cuando está sucio. Si se tiene el cuero cabelludo graso, alterne los lavados con champú de PH neutro y con su champú habitual. Hágase baños de crema y de siliconas ya que ayudan a mantener un pelo saludable, sobre todo si está teñido ya que se decolora más fácilmente.

 

  1. El color del cabello

El lavado y peinado se pueden hacer en casa. Pero el corte y el color del cabello deben quedar en manos de un profesional. “Hoy en día el 90 por ciento de las mujeres tiñe su cabello, pero al hacerlo ellas mismas corren el riesgo de terminar con el pelo de varios colores o manchado”, afirma Sanders.

 

 

LOS PIES

 

“Cuando un paciente llega a la consulta, uno lo tiene que educar sobre los rigurosos cuidados, como la higiene o el uso del calzado que debe tener para prevenir las lesiones en los pies”.

 

  1. Higiene diaria

“Al bañarse, la mayoría no le presta especial atención a la higiene de los pies tanto como a otras partes del cuerpo, pero lo ideal es lavarlos con un cepillo para uñas, en forma suave y con cada uno de los dedos. Inspeccione los espacios entre los dedos: los hongos pueden abrir la puerta a las bacterias y a otras enfermedades, como la hepatitis e infecciones”.

 

  1. Corte de uñas

“Es cierto que muchos profesionales insisten en que el corte debe realizarse con alicates especiales, pero es preferible que se efectúe con un elemento que sea familiar como un alicate común o una tijera pequeña, lo importante es que usted sepa manejarlo. Hacerlo con un elemento desconocido puede derivar en problemas mayores”. El corte de uñas debe ser recto, sin aristas. No debe exceder el borde libre del dedo.

 

  1. Medias y zapatos

Cámbiese las medias al menos una vez en el día y procure usar solo medias de algodón (las que tienen mezclas de fibras producen humedad). No use medias rotas ni con costuras porque pueden originar cortes en los dedos de los pies. Los zapatos de cuero son los mejores. “Tenga en cuenta que el mejor horario para comprar zapatos es por la tarde, horario en el que el pie está más hinchado”. Otro consejo importante: introduzca el talón y deje los dedos afuera, esto hace que sepamos con claridad cuán estrecho es el calzado y qué medida es la correcta. Además, observe la suela: una muy fina puede producir inflamación de los huesos de los dedos, dolor o fatiga muscular. Las zapatillas de lona no son recomendables, pero si es el único calzado disponible procure lavarlo con frecuencia.

 

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