{"id":11710,"date":"2018-10-31T00:00:00","date_gmt":"2018-10-30T23:00:00","guid":{"rendered":"http:\/\/web-server-devel.mgc.es\/la-llum-un-factor-clau-en-la-depressio-de-tardor\/"},"modified":"2021-07-08T12:19:33","modified_gmt":"2021-07-08T10:19:33","slug":"la-llum-un-factor-clau-en-la-depressio-de-tardor","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/la-llum-un-factor-clau-en-la-depressio-de-tardor\/","title":{"rendered":"La llum, un factor clau en la depressi\u00f3 de tardor"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><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:\/\/www.mgc.es\/ca\/blog\/la-llum-un-factor-clau-en-la-depressio-de-tardor\/#Simptomes_de_la_depressio_de_tardor\" >S\u00edmptomes de la depressi\u00f3 de tardor<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/la-llum-un-factor-clau-en-la-depressio-de-tardor\/#La_llum_el_factor_clau\" >La llum, el factor clau<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/la-llum-un-factor-clau-en-la-depressio-de-tardor\/#Com_podem_evitar_la_baixada_danim_de_la_tardor\" >Com podem evitar la baixada d&#8217;\u00e0nim de la tardor<\/a><\/li><\/ul><\/nav><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-5302\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2018\/10\/depresion-otonal-hoja.jpg\" alt=\"Hoja seca\" width=\"800\" height=\"534\" \/><\/p>\n<p>Fa pocs dies que hem canviat l&#8217;hora i ara es fa fosc abans. El canvi a l&#8217;horari d&#8217;hivern pot fer que moltes persones notin tamb\u00e9 canvis en l\u2019estat d&#8217;\u00e0nim: tristesa, apatia, manca d&#8217;energia i de motivaci\u00f3 per seguir amb la rutina di\u00e0ria s\u00f3n alguns dels s\u00edmptomes m\u00e9s comuns. \u00c9s el que s&#8217;anomena depressi\u00f3 de tardor o Trastorn Afectiu Estacional, un estat transitori que t\u00e9 molt a veure amb la disminuci\u00f3 de les hores de llum. Per qu\u00e8 es produeix i com podem afrontar-lo?<!--more--><\/p>\n<p>Al voltant d&#8217;<strong>un 20% de la poblaci\u00f3<\/strong> pateix cada any l&#8217;anomenada depressi\u00f3 de tardor o Trastorn Afectiu Emocional (TAE). Les persones que el contrauen noten que la seva energia vital disminueix i el seu estat d&#8217;\u00e0nim empitjora, i no se senten capaces de seguir amb el seu ritme de vida normal ni de respondre a les exig\u00e8ncies laborals o personals. Sol afectar m\u00e9s les dones que els homes, sobretot les que es tenen entre 40 i 60 anys, per\u00f2 en alguns casos tamb\u00e9 pot afectar els nens.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Simptomes_de_la_depressio_de_tardor\"><\/span>S\u00edmptomes de la depressi\u00f3 de tardor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Les persones amb depressi\u00f3 de tardor o Trastorn Afectiu Estacional poden sentir, entre d&#8217;altres:<\/p>\n<ul>\n<li>p\u00e8rdua d&#8217;energia<\/li>\n<li>falta d&#8217;inter\u00e8s, apatia i poques ganes de fer activitats<\/li>\n<li>des\u00e0nim i tristesa<\/li>\n<li>ansietat, estr\u00e8s<\/li>\n<li>irritabilitat, mal humor<\/li>\n<li>somnol\u00e8ncia (i de vegades insomni)<\/li>\n<li>manca de concentraci\u00f3<\/li>\n<li>descens de l&#8217;activitat di\u00e0ria<\/li>\n<li>disminuci\u00f3 de la libido<\/li>\n<li>disminuci\u00f3 del contacte social<\/li>\n<li>pensaments negatius<\/li>\n<li>augment de la gana, sobretot carbohidrats simples (dol\u00e7os i xocolata)<\/li>\n<\/ul>\n<p>[mautic type=&#8221;content&#8221; slot=&#8221;ebook-03-ca&#8221; \/]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"La_llum_el_factor_clau\"><\/span>La llum, el factor clau<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>La tardor i el canvi d&#8217;horari impliquen una disminuci\u00f3 de les hores d&#8217;exposici\u00f3 a la llum, que desencadena un <strong>canvi hormonal en l&#8217;organisme<\/strong>.<\/p>\n<p>D&#8217;una banda, amb la baixada de temperatures se segrega m\u00e9s <strong>melatonina<\/strong>, l&#8217;hormona encarregada de regular la son i la temperatura corporal, i la responsable d\u2019 aquesta falta d&#8217;inter\u00e8s i aquest cansament que ens causa m\u00e9s ganes de dormir. Aquesta situaci\u00f3, a m\u00e9s, fa que disminueixi la temperatura corporal, cosa que l&#8217;organisme tracta de compensar amb la ingesta de calories. Per aix\u00f2 \u00e9s normal tenir m\u00e9s sensaci\u00f3 de gana, sobretot de carbohidrats simples, i solem rec\u00f3rrer m\u00e9s als aliments dol\u00e7os i la xocolata.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-5303\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2018\/10\/depresion-otonal-playa.jpg\" alt=\"Playa oto\u00f1o\" width=\"800\" height=\"532\" \/><\/p>\n<p>D&#8217;una altra banda, la falta de llum tamb\u00e9 disminueix la producci\u00f3 de <strong>serotonina<\/strong>, que controla els estats d&#8217;\u00e0nim (l&#8217;anomenada &#8220;hormona de la felicitat&#8221;), de manera que podem experimentar canvis d&#8217;humor i tenir aquesta sensaci\u00f3 de tristesa. Tamb\u00e9 el nostre cervell produeix menys <strong>dopamina<\/strong>, imprescindible per a la funci\u00f3 motora de l&#8217;organisme, la qual cosa afecta la concentraci\u00f3 i ocasiona falta d&#8217;inter\u00e8s i d&#8217;atenci\u00f3.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Com_podem_evitar_la_baixada_danim_de_la_tardor\"><\/span>Com podem evitar la baixada d&#8217;\u00e0nim de la tardor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Gaudir d&#8217;un bon estat de salut, a m\u00e9s de cuidar-se, implica trobar la calma, el benestar personal i la felicitat. Tot i que hi ha factors que no depenen de nosaltres, es poden fer alguns gestos per evitar l&#8217;apatia i el des\u00e0nim d&#8217;aquesta \u00e8poca:<\/p>\n<p><strong>Aprofita al m\u00e0xim la llum solar.<\/strong> Sempre que puguis, aprofita els dies assolellats per fer passejades o fer caminades, anar a fer enc\u00e0rrecs, gestions laborals o fer una mica d&#8217;exercici: caminant 30 minuts i prou a pas lleuger s&#8217;alliberen endorfines, que augmenten la sensaci\u00f3 de benestar i milloren l&#8217;\u00e0nim. Tamb\u00e9, si pot ser, trasllada la taula de treball prop d&#8217;una finestra, i dins de casa utilitza l\u00e0mpades amb m\u00e9s pot\u00e8ncia.<\/p>\n<p><strong>Cuida l&#8217;alimentaci\u00f3.<\/strong> La fruita i la verdura de temporada s\u00f3n un complement vitam\u00ednic imprescindible que ens ofereix l&#8217;energia que necessitem. No hem d&#8217;oblidar incloure en la nostra dieta aliments rics en vitamina C i vitamina B, que actuen sobre el sistema nervi\u00f3s, activen les defenses i ens ajuden a mantenir l&#8217;estat d&#8217;\u00e0nim i minerals com ara calci i magnesi, necessaris per a la producci\u00f3 de neurotransmissors.<\/p>\n<p>Per exemple, la castanya \u00e9s un dels fruits secs menys cal\u00f2rics, per\u00f2 \u00e9s rica en fibra, potassi, calci, ferro, vitamines C i E, \u00e9s baixa en sodi i realment deliciosa. O els c\u00edtrics, com ara les taronges i les mandarines, s\u00f3n riques en vitamina C, potassi i \u00e0cid f\u00f2lic. Tampoc no hem d&#8217;oblidar els llegums, que a m\u00e9s aporten prote\u00efnes d&#8217;alt valor biol\u00f2gic si es combinen amb arr\u00f2s. O els bolets, que faciliten el consum de vitamina D sense augmentar l&#8217;aportaci\u00f3 cal\u00f2rica.<\/p>\n<p><strong>Dorm b\u00e9<\/strong>. Dormir les hores que necessitem i respectar els cicles de son \u00e9s important, perqu\u00e8 d&#8217;aix\u00f2 dep\u00e8n tamb\u00e9 el nostre estat d&#8217;\u00e0nim.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-5304\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2018\/10\/depresion-otonal-setas.jpg\" alt=\"Familia recoge setas\" width=\"800\" height=\"533\" \/><\/p>\n<p><strong>Incentiva la vida social.<\/strong> Fes plans amb familiars i amics, fora de casa si fa bon temps, o dins quan fa fred. \u00c9s hora que tornin les reunions familiars, els jocs de taula i totes aquelles activitats divertides que podem fer a casa.<\/p>\n<p><strong>Dedica temps a cuidar-te i dona\u2019t algun caprici<\/strong>. Quan estem baixos d&#8217;\u00e0nim \u00e9s important fer coses que ens agraden: veure una pel\u00b7l\u00edcula o una s\u00e8rie, llegir un bon llibre, escoltar m\u00fasica, pintar, menjar alguna cosa que ens agrada, passejar, relaxar-nos, fer algun tractament corporal\u2026<\/p>\n<p>Aquesta etapa \u00e9s temporal, aix\u00ed que hem de ser conscients d&#8217;aix\u00f2, acceptar el nostre estat d&#8217;\u00e0nim i fer el que est\u00e0 al nostre abast per millorar-lo. Si malgrat aquestes mesures i amb el pas dels dies la situaci\u00f3 no millora i arriba a interferir massa en la nostra qualitat de vida, sempre podem consultar amb un professional que ens ajudi a trobar-nos millor. El que s\u00ed que hem d&#8217;evitar \u00e9s prendre pel nostre compte suplements de melatonina o serotonina, ja que poden alterar l&#8217;equilibri endocr\u00ed de l&#8217;organisme. Sempre \u00e9s recomanable consultar un metge.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fa pocs dies que hem canviat l&#8217;hora i ara es fa fosc abans. El canvi a l&#8217;horari d&#8217;hivern pot fer que moltes persones notin tamb\u00e9 canvis en l\u2019estat d&#8217;\u00e0nim: tristesa, apatia, manca d&#8217;energia i de motivaci\u00f3 per seguir amb la rutina di\u00e0ria s\u00f3n alguns dels s\u00edmptomes m\u00e9s comuns. \u00c9s el que s&#8217;anomena depressi\u00f3 de tardor [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":14556,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[659,662],"tags":[499],"class_list":["post-11710","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-benestar","category-salut-mental","tag-salut-emocional"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2019\/11\/depresion-otonal-hoja.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>La llum, un factor clau en la depressi\u00f3 de tardor - MGC M\u00fatua<\/title>\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.mgc.es\/ca\/blog\/la-llum-un-factor-clau-en-la-depressio-de-tardor\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"La llum, un factor clau en la depressi\u00f3 de tardor - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Fa pocs dies que hem canviat l&#8217;hora i ara es fa fosc abans. El canvi a l&#8217;horari d&#8217;hivern pot fer que moltes persones notin tamb\u00e9 canvis en l\u2019estat d&#8217;\u00e0nim: tristesa, apatia, manca d&#8217;energia i de motivaci\u00f3 per seguir amb la rutina di\u00e0ria s\u00f3n alguns dels s\u00edmptomes m\u00e9s comuns. \u00c9s el que s&#8217;anomena depressi\u00f3 de tardor [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mgc.es\/ca\/blog\/la-llum-un-factor-clau-en-la-depressio-de-tardor\/\" \/>\n<meta property=\"og:site_name\" content=\"MGC M\u00fatua\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/mgcmutua\" \/>\n<meta property=\"article:published_time\" content=\"2018-10-30T23:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-07-08T10:19:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2019\/11\/depresion-otonal-hoja.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"534\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Revista Inter\u00e8s Mutu\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@mgcmutua\" \/>\n<meta name=\"twitter:site\" content=\"@mgcmutua\" \/>\n<meta name=\"twitter:label1\" content=\"Escrit per\" \/>\n\t<meta name=\"twitter:data1\" content=\"Revista Inter\u00e8s Mutu\" \/>\n\t<meta name=\"twitter:label2\" content=\"Temps estimat de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minuts\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"La llum, un factor clau en la depressi\u00f3 de tardor - MGC M\u00fatua","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.mgc.es\/ca\/blog\/la-llum-un-factor-clau-en-la-depressio-de-tardor\/","og_locale":"ca_ES","og_type":"article","og_title":"La llum, un factor clau en la depressi\u00f3 de tardor - MGC M\u00fatua","og_description":"Fa pocs dies que hem canviat l&#8217;hora i ara es fa fosc abans. 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