{"id":1494,"date":"2023-07-20T15:13:01","date_gmt":"2023-07-20T15:13:01","guid":{"rendered":"https:\/\/cilantro.ro\/blog\/?p=1494"},"modified":"2025-10-01T07:13:24","modified_gmt":"2025-10-01T07:13:24","slug":"impactul-stress-ului-asupra-nivelului-de-glucoza","status":"publish","type":"post","link":"https:\/\/cilantro.ro\/blog\/index.php\/2023\/07\/20\/impactul-stress-ului-asupra-nivelului-de-glucoza\/","title":{"rendered":"Impactul stress-ului asupra nivelului de glucoz\u0103"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2023\/07\/Stress-2-1024x682.jpg\" alt=\"\" class=\"wp-image-1557\" srcset=\"https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2023\/07\/Stress-2-1024x682.jpg 1024w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2023\/07\/Stress-2-300x200.jpg 300w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2023\/07\/Stress-2-768x512.jpg 768w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2023\/07\/Stress-2-1536x1024.jpg 1536w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2023\/07\/Stress-2-2048x1365.jpg 2048w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2023\/07\/Stress-2-1568x1045.jpg 1568w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\u201cIf you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment.\u201d \u2013 Marcus Aurelius<\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">Stress-ul a devenit o constant\u0103 a vie\u0163ilor noastre, fie c\u0103 vorbim de \u00eengrijor\u0103ri legate de job, rela\u0163ii, plata facturilor, s\u0103n\u0103tate, sau lucruri aparent simple (care se dovedesc a fi complicate), cum ar fi s\u0103 conduci \u00een Bucure\u015fti :-). Ca strategie personal\u0103 de lucru, probabil c\u0103 te-ai g\u00e2ndit cel pu\u0163in o dat\u0103 p\u00e2n\u0103 acum s\u0103 anulezi toti stressorii pe care i-ai identificat ca av\u00e2nd un efect asupra ta, cu scopul de a duce o via\u0163\u0103 idilic\u0103. Pentru c\u0103 varianta &#8222;stress free&#8221; nu e posibil\u0103 pentru cei mai mul\u0163i dintre noi, ai \u00eencercat ulterior s\u0103 te g\u00e2nde\u015fti la o abordare mai realist\u0103, citind c\u0103r\u0163i (i.e.:de selfhelp sau nu), f\u0103c\u00e2nd sport, apel\u00e2nd la speciali\u015fti (psihologi, nutri\u0163ioni\u015fti, antrenori de sport, profesori de yoga, etc) sau pur \u015fi simplu conect\u00e2ndu-te social mai mult cu oamenii din \u201ctribul\u201d t\u0103u. Dac\u0103 ai \u00eencercat varianta cu cititul c\u0103r\u0163ilor, ai ajuns probabil, la un moment dat \u015fi la \u201cAntifragil\u201d, cartea lui Nicolas Taleb, care define\u015fte fragilitatea ca fiind posibilitatea de a fi afectat(\u0103) de volatilitate \u015fi incertitudine, dou\u0103 lucruri simple care \u00een final determin\u0103 un r\u0103spuns de stress cronic din partea corpului t\u0103u. Solu\u0163ia? Migrarea c\u0103tre starea \u201cantifragil\u0103\u201d \u00een care accep\u0163i c\u0103 stress-ul e legat indisolubil de via\u0163\u0103. Antrenamentul sistematic pentru \u201cantifragilitate\u201d prezint\u0103 avantajul major c\u0103 te ajut\u0103 s\u0103-\u0163i dezvol\u0163i abilit\u0103\u0163i pe care nu credeai c\u0103 le vei putea dob\u00e2ndi vreodat\u0103, abilit\u0103\u0163i care te vor ajuta s\u0103 treci peste experien\u0163ele mai pu\u0163in pl\u0103cute ale vie\u0163ii, devenind \u00een final mai puternic(\u0103).<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Continut<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2023\/07\/20\/impactul-stress-ului-asupra-nivelului-de-glucoza\/#Efectele_si_simptomele_stresului_asupra_metabolismului\" >Efectele \u015fi simptomele stresului asupra metabolismului<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2023\/07\/20\/impactul-stress-ului-asupra-nivelului-de-glucoza\/#Legatura_dintre_stres_si_nivelul_ridicat_al_glucozei\" >Leg\u0103tura dintre stres \u015fi nivelul ridicat al glucozei<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2023\/07\/20\/impactul-stress-ului-asupra-nivelului-de-glucoza\/#Cum_sa_recunosti_efectele_stress-ului_asupra_organismului_tau\" >Cum s\u0103 recuno\u015fti efectele stress-ului asupra organismului t\u0103u<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2023\/07\/20\/impactul-stress-ului-asupra-nivelului-de-glucoza\/#Managementul_glicemiei_prin_stil_de_viata\" >Managementul glicemiei prin stil de via\u0163\u0103<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Efectele_si_simptomele_stresului_asupra_metabolismului\"><\/span>Efectele \u015fi simptomele stresului asupra metabolismului<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Stress-ul determin\u0103 r\u0103spunsuri adaptative din partea corpului, cataliz\u00e2nd mobilizarea de resurse energetice pentru a face fa\u0163\u0103 stressorului. Exist\u0103 2 tipuri de stress care, dup\u0103 cum vei vedea mai departe, produc efecte diferite asupra &nbsp;metabolismului, aparatelor \u015fi sistemelor:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stress-un acut, intens, care produce inhibi\u0163ie si sc\u0103dere ponderal\u0103 prin:<ul><li>Activarea axei hipotalamo-pituitar\u0103-adrenal\u0103, ce produce efecte anorexigene (lipsa poftei de m\u00e2ncare)<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Activarea sistemului nervos central prin eliberarea de catecolamine, care determin\u0103 (prin efectele asupra ficatului \u015fi \u0163esutului adipos alb \u015fi brun) aport alimentar redus \u015fi sc\u0103dere \u00een greutate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Stress cronic ce determin\u0103:<ul><li>Efecte orexigene &#8211; aport alimentar crescut\/hiperfagie, cu alimente extrem de palatabile (gustoase), bogate \u00een ingrediente proinflamatorii (sare, zah\u0103r \u015fi gr\u0103simi)<\/li><\/ul><ul><li>Cre\u015fterea masei de \u0163esut adipos visceral (\u00een jurul organelor interne)<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Cre\u015ftere ponderal\u0103<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Diferen\u0163a \u00eentre efectele stress-ului acut \u015fi cele ale stress-ului cronic e reprezentat\u0103 de faptul c\u0103 stress-ul prelungit (i.e.cronic) transmite organismului mesajul c\u0103 mediul \u00eenconjurator este unul nesigur sau chiar periculos, moment \u00een care se activeaz\u0103 mecanismele pro-obezogenice, cu cre\u015fterea stratului de \u0163esut adipos visceral \u015fi depunerea&nbsp; suplimentar\u0103 de glicogen \u00een ficat, pentru a fi utilizat de creier imediat, dac\u0103 e nevoie.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Legatura_dintre_stres_si_nivelul_ridicat_al_glucozei\"><\/span>Leg\u0103tura dintre stres \u015fi nivelul ridicat al glucozei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Conform <strong><a href=\"https:\/\/www.diabetes.org.uk\/guide-to-diabetes\/emotions\/stress\">British Diabetic Association<\/a><\/strong> stress-ul poate determina cresterea nivelului glicemiei, ca urmare a sintezei de cortizol \u015fi adrenalin\u0103, cu instalarea r\u0103spunsului \u201cfight-or-flight\u201d (\u201clupt\u0103-sau-fugi\u201d). Eliberarea acestor hormoni influen\u0163eaz\u0103 mai departe comportamentul insulinei, put\u00e2nd duce \u00een cele din urm\u0103 la rezisten\u0163\u0103 la insulin\u0103. Av\u00e2nd \u00een vedere c\u0103 rolul insulinei este de a facilita p\u0103trunderea glucozei \u00een celule (i.e.: fiind folosit\u0103 ca surs\u0103 de energie intracelular\u0103) rezisten\u0163a la insulin\u0103 va determina blocarea accesului glucozei la nivel celular cu cre\u015fterea consecutiv\u0103 a cantit\u0103\u0163ii de glucoz\u0103 \u00een s\u00e2nge, deci hiperglicemie.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Conform unui <strong><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9561544\/\">studiu din 2019<\/a> <\/strong>\u015fi anxietatea poate determina cre\u015fterea glicemiei, care mai departe poate semnala pancreasului s\u0103 reduc\u0103 secre\u0163ia de insulin\u0103 sau poate determina apari\u0163ia rezisten\u0163ei la insulin\u0103.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pentru c\u0103 vorbim despre efecte care intereseaz\u0103 organele anexe ale sistemului digestiv (pancreas, ficat), e important de men\u0163ionat c\u0103 stress-ul cronic poate conduce \u015fi la instalarea diabetului de tip 2 (non-insulinodependent), a refluxului gastro-esofagian, diaree, constipa\u0163ie, grea\u0163\u0103, vom\u0103 sau dureri de stomac.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_recunosti_efectele_stress-ului_asupra_organismului_tau\"><\/span>Cum s\u0103 recuno\u015fti efectele stress-ului asupra organismului t\u0103u<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2023\/07\/Manifestari-ale-stress-ului-683x1024.jpg\" alt=\"\" class=\"wp-image-1559\" srcset=\"https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2023\/07\/Manifestari-ale-stress-ului-683x1024.jpg 683w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2023\/07\/Manifestari-ale-stress-ului-200x300.jpg 200w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2023\/07\/Manifestari-ale-stress-ului-768x1152.jpg 768w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2023\/07\/Manifestari-ale-stress-ului-1024x1536.jpg 1024w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2023\/07\/Manifestari-ale-stress-ului-1365x2048.jpg 1365w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2023\/07\/Manifestari-ale-stress-ului-1568x2352.jpg 1568w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2023\/07\/Manifestari-ale-stress-ului-scaled.jpg 1707w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Stress-ul se manifest\u0103 de obicei \u00een planuri diferite: emo\u0163ional, fizic, cognitiv \u015fi comportamental iar ca s\u0103 po\u0163i decela simptomele c\u00e2t mai rapid este important s\u0103 fii mindful (atent\/\u0103 la corpul t\u0103u \u015fi la contextul \u00een care te g\u0103se\u015fti). Sper s\u0103-\u0163i fie util\u0103 folosirea listei simptomelor de mai jos, ca instrument de self-check atunci c\u00e2nd consideri c\u0103 e nevoie:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Simptome emo\u0163ionale<ul><li>E\u015fti agitat, frustrat, cu st\u0103ri de dispozi\u0163ie fluctuante<\/li><\/ul><ul><li>Te sim\u0163i dep\u0103\u015fit \u00een raport cu activit\u0103\u0163ile pe care le ai de f\u0103cut zilnic<\/li><\/ul><ul><li>Nu reu\u015fe\u015fti sau reu\u015fe\u015fti foarte greu s\u0103 te relaxezi<\/li><\/ul><ul><li>Ai o stim\u0103 sc\u0103zut\u0103 de sine <\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Evi\u0163i socializarea<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Simptome fizice:<ul><li>Nivel sc\u0103zut de energie, dureri de cap<\/li><\/ul><\/li>\n\n\n\n<li><ul><li>Grea\u0163\u0103, vom\u0103, diaree sau constipa\u0163ie<\/li><\/ul><\/li>\n\n\n\n<li><ul><li>Tensiune muscular\u0103<\/li><\/ul><\/li>\n\n\n\n<li><ul><li>Dureri \u00een piept, puls mai mare dec\u00e2t valorile cu care e\u015fti obi\u015fnuit(\u0103)<\/li><\/ul><\/li>\n\n\n\n<li><ul><li>Hiposomnie sau insomnie<\/li><\/ul><\/li>\n\n\n\n<li><ul><li>Infec\u0163ii sau st\u0103ri de boal\u0103 frecvente<\/li><\/ul><\/li>\n\n\n\n<li><ul><li>Sc\u0103derea libidoului<\/li><\/ul><\/li>\n\n\n\n<li><ul><li>Nervozitate, agita\u0163ie psihomotorie<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Gur\u0103 uscat\u0103 (hiposecre\u0163ie salivar\u0103) \u015fi dificultate la \u00eenghi\u0163ire<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Simptome cognitive<ul><li>Stare constant\u0103 de \u00eengrijorare<\/li><\/ul><ul><li>Ui\u0163i frecvent \u015fi te organizezi mai greu<\/li><\/ul><ul><li>Sc\u0103derea capacit\u0103\u0163ii de concentrare<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Pesimism<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Simptome comportamentale<ul><li>Schimb\u0103ri \u00een apetit (prea mic sau prea mare)<\/li><\/ul><ul><li>Procrastinare \u015fi evitarea responsabilit\u0103\u0163ilor<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Dependen\u0163e de alcool, droguri, fumat, dulciuri, etc<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Managementul_glicemiei_prin_stil_de_viata\"><\/span>Managementul glicemiei prin stil de via\u0163\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"576\" height=\"1024\" src=\"https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2023\/07\/efectele-stressului-asupra-glicemiei-576x1024.jpg\" alt=\"\" class=\"wp-image-1558\" srcset=\"https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2023\/07\/efectele-stressului-asupra-glicemiei-576x1024.jpg 576w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2023\/07\/efectele-stressului-asupra-glicemiei-169x300.jpg 169w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2023\/07\/efectele-stressului-asupra-glicemiei-768x1366.jpg 768w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2023\/07\/efectele-stressului-asupra-glicemiei-864x1536.jpg 864w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2023\/07\/efectele-stressului-asupra-glicemiei-1152x2048.jpg 1152w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2023\/07\/efectele-stressului-asupra-glicemiei-1568x2788.jpg 1568w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2023\/07\/efectele-stressului-asupra-glicemiei-scaled.jpg 1440w\" sizes=\"auto, (max-width: 576px) 100vw, 576px\" \/><\/figure>\n\n\n\n<ol class=\"wp-block-list\" type=\"a\">\n<li>Achizi\u0163ioneaz\u0103-\u0163i un glucometru! Cu ceva timp \u00een urm\u0103 achizi\u0163ionarea unui glucometru presupunea c\u0103 e\u015fti ori diabetic, ori de v\u00e2rsta a treia. Ast\u0103zi, pentru construirea unui stil de via\u0163\u0103 s\u0103n\u0103tos e nevoie s\u0103 ai un set minim de date \u015fi instrumente (glucometru, tensiometru \u015fi investiga\u0163ii de laborator cel pu\u0163in anuale). <\/li>\n\n\n\n<li>F\u0103 mi\u015fcare cu regularitate! At\u00e2t <strong>Dietary Guidelines for Americans<\/strong> c\u00e2t \u015fi <strong>OMS <\/strong>recomand\u0103 150-300 minute\/s\u0103ptam\u00e2n\u0103 de activitate fizic\u0103 moderat\u0103, incluz\u00e2nd cel pu\u0163in 2 antrenamente\/s\u0103pt\u0103m\u00e2n\u0103 a c\u00e2te 10 minute de resistance training \u015fi 2 antrenamente\/s\u0103pt\u0103m\u00e2n\u0103 a c\u00e2te 10 minute de stretching. Nu uita s\u0103 te ridici de la birou la fiecare 50 de minute \u015fi s\u0103 faci c\u00e2\u0163iva pasi timp de 2-3 minute!<\/li>\n\n\n\n<li>Urm\u0103re\u015fte aportul de carbohidra\u0163i! Nu mai mult de 55-65% (i.e.: 45-55% dac\u0103 ai diabet) din totalul caloric al zilei, iar carbohidra\u0163ii s\u0103 fie \u00een principal complec\u015fi (cereale integrale, fructe, legume, nuci \u015fi semin\u0163e).<\/li>\n\n\n\n<li>Hidrateaz\u0103-te! Ai nevoie de 35 ml\/kg corp de lichide ( ap\u0103, supe, etc) deoarece toate reac\u0163iile biochimice din corpul t\u0103u se \u00eent\u00e2mpl\u0103 \u00een ap\u0103.<\/li>\n\n\n\n<li>Controleaz\u0103-\u0163i por\u0163iile. Un infografic extrem de util este instrumentul dezvoltat de <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/wp-content\/uploads\/sites\/30\/2012\/09\/HEPJan2015.jpg\">Harvard Medical School<\/a>. <\/li>\n\n\n\n<li>Opteaz\u0103 pentru alimente cu indice glicemic sc\u0103zut (&lt;55). Mai multe informa\u0163ii po\u0163i g\u0103si pe site-ul <a href=\"https:\/\/glycemicindex.com\/\">University of Sidney<\/a>.<\/li>\n\n\n\n<li>Monitorizeaz\u0103-\u0163i nivelul de stress &#8211; \u0163ine un jurnal zilnic \u00een care s\u0103 documentezi nivelul de stress perceput \u015fi simptomele;<\/li>\n\n\n\n<li>Construieste-\u0163i o arhitectur\u0103 corect\u0103 a somnului: cel putin 8 ore de somn, cu cel pu\u0163in 25% REM si 25% Deep Sleep. Wearables de tipul inelelor (<a href=\"https:\/\/ouraring.com\/?utm_campaign=Brand_W9_AllGeos_NonEng_2022114&amp;utm_medium=cpc&amp;utm_source=bing&amp;b_campaign=Brand_W9_AllGeos_NonEng_2022114&amp;b_campaignid=428179377&amp;b_adgroup=Branded%20-%20All&amp;b_adgroupid=1155587699696177&amp;b_adid=72224428394211&amp;b_term=oura&amp;b_termid=kwd-72224872600392:loc-224&amp;b_isproduct=&amp;b_productid=&amp;msclkid=b1cbb73d7708109805b4d39cfea764e3&amp;utm_source=bing&amp;utm_medium=cpc&amp;utm_campaign=Brand_W9_AllGeos_NonEng_2022114&amp;utm_term=oura&amp;utm_content=Branded%20-%20All\">Oura Ring. Smart Ring for Fitness, Stress, Sleep &amp; Health.<\/a> ) &nbsp;sau br\u0103\u0163\u0103rilor (<a href=\"https:\/\/xiaomiromania.com\/gadget-uri\/smartwatches\/mi-smart-band-6-nfc.html\">Mi Smart Band 6 &#8211; NFC &#8211; Xiaomi Romania<\/a>) \u00ee\u0163i pot oferi feedback valoros. <\/li>\n\n\n\n<li>Man\u00e2nc\u0103 alimente bogate \u00een crom, magneziu si vitaminele B: cereale integrale, nuci, semin\u0163e, banane, legume verzi (salat\u0103 verde, spanac, kale), dovleac, pe\u015fte de dimensiuni mici, fructe, carne ro\u015fie, ciocolat\u0103 neagr\u0103). <\/li>\n\n\n\n<li>P\u0103streaz\u0103-\u0163i o greutate s\u0103n\u0103toas\u0103 (IMC:18,5-24,9), constant. E util\u0103 achizi\u0163ionarea unui c\u00e2ntar electronic care m\u0103soara procentul de mas\u0103 muscular\u0103, ap\u0103 \u015fi pe cel de \u0163esut adipos.<\/li>\n\n\n\n<li>Consum\u0103 alimente pre- si probiotice: anghinare, banane, chefir, iaurt, branz\u0103 Cheddar si Gouda, mur\u0103turi (\u00een sare, nu \u00een o\u0163et).<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cen concluzie, stress-ul este o component\u0103 normal\u0103 a vie\u0163ii de zi cu zi, vestea bun\u0103 fiind c\u0103 cele mai multe interven\u0163ii pentru readucerea corpului \u00een starea de echilibru le poti face chiar tu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nu \u00een ultimul r\u00e2nd , adu-\u0163i aminte s\u0103-\u0163i faci timp (\u015fi) pentru tine: \u201cThere is more to life than increasing its speed.\u201d \u2013&nbsp;Mahatma Gandhi<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Surse foto:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">www.pexels.com<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">www.pixabay.com<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cIf you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment.\u201d \u2013 Marcus Aurelius Stress-ul a devenit o constant\u0103 a vie\u0163ilor noastre, fie c\u0103 vorbim de \u00eengrijor\u0103ri legate de job, rela\u0163ii, plata facturilor, &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/cilantro.ro\/blog\/index.php\/2023\/07\/20\/impactul-stress-ului-asupra-nivelului-de-glucoza\/\" class=\"more-link\">Continu\u0103 lectura<span class=\"screen-reader-text\"> \u201eImpactul stress-ului asupra nivelului de glucoz\u0103\u201d<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":true,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,3,12],"tags":[24,35],"class_list":["post-1494","post","type-post","status-publish","format-standard","hentry","category-imunitate","category-nutritie","category-sanatate-si-echilibru","tag-stil-de-viata-sanatos","tag-welbeing","entry"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - 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