{"id":11770,"date":"2019-05-27T00:00:00","date_gmt":"2019-05-26T22:00:00","guid":{"rendered":"http:\/\/web-server-devel.mgc.es\/com-controlar-les-hormones-de-lestres\/"},"modified":"2021-07-08T12:07:00","modified_gmt":"2021-07-08T10:07:00","slug":"com-controlar-les-hormones-de-lestres","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/com-controlar-les-hormones-de-lestres\/","title":{"rendered":"Com controlar les hormones de l\u2019estr\u00e8s"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_1 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\/com-controlar-les-hormones-de-lestres\/#Ladrenalina\" >L\u2019adrenalina<\/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\/com-controlar-les-hormones-de-lestres\/#El_cortisol\" >El cortisol<\/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\/com-controlar-les-hormones-de-lestres\/#Estres_i_salut\" >Estr\u00e8s i salut<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mgc.es\/ca\/blog\/com-controlar-les-hormones-de-lestres\/#Com_reduir_lestres\" >Com reduir l\u2019estr\u00e8s<\/a><\/li><\/ul><\/nav><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-4089\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2017\/11\/hombre-preocupado2.jpg\" alt=\"hombre preocupado\" width=\"800\" height=\"533\" \/><\/p>\n<p>La funci\u00f3 d\u2019aquestes hormones \u00e9s fonamental a l\u2019hora de respondre a situacions an\u00f2males, que generen tensi\u00f3. Davant d\u2019una situaci\u00f3 aix\u00ed, el cos segrega un \u201cextra\u201d d\u2019hormones que ens posen en gu\u00e0rdia i ens facilita fer front ales situacions: s\u00f3n les anomenades hormones de l\u2019estr\u00e8s.<!--more--><\/p>\n<p>El problema \u00e9s quan el nivell d\u2019aquestes hormones es dispara, i \u00e9s que hi poden influir, negativament, en la salut.<\/p>\n<p>La vida urbana avui dia, tendeix a posar-nos en situacions d\u2019estr\u00e8s cr\u00f2nic. No \u00e9s que hi hagi una situaci\u00f3 puntualment estressant, sin\u00f3 que estem en tensi\u00f3 tot el dia, de manera que els nivells de les hormones estan permanentment alts.<\/p>\n<p>A continuaci\u00f3, quines s\u00f3n les hormones i qu\u00e8 podem fer per mantenir-les sota control.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Ladrenalina\"><\/span>L\u2019adrenalina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u201cTomb al cor\u201d, \u201cdesc\u00e0rrega d\u2019adrenalina\u201d&#8230; s\u00f3n expressions relativament freq\u00fcents i descriuen el que ens passa davant d\u2019una situaci\u00f3 perillosa. En efecte, l\u2019organisme eleva el nivell d\u2019adrenalina, la freq\u00fc\u00e8ncia card\u00edaca i la pressi\u00f3 sangu\u00ednia, proporcionant-nos una empenta d\u2019energia que ens permetr\u00e0 sortejar d\u2019una manera o altra aquest mal moment. L\u2019adrenalina, finalment, \u00e9s la responsable de les reaccions immediates davant les amenaces.<\/p>\n<p>Es produeix en les gl\u00e0ndules suprarenals quan el cervell els envia el missatge que estem davant d\u2019una situaci\u00f3 estressant.<\/p>\n<p>[mautic type=&#8221;content&#8221; slot=&#8221;ebook-03-ca&#8221; \/]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"El_cortisol\"><\/span>El cortisol<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Tamb\u00e9 s\u2019elabora en les gl\u00e0ndules suprarenals, per\u00f2 \u00e9s d\u2019efecte m\u00e9s retardat que l\u2019adrenalina. Quan aquestes gl\u00e0ndules eleven la secreci\u00f3 de l\u2019hormona, s\u2019eleva el nivell de sucre en la sang i s\u2019aturen els processos que no s\u00f3n estrictament necessaris en aquest moment, com ara les funcions digestiva, reproductiva i del creixement.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Estres_i_salut\"><\/span>Estr\u00e8s i salut<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u00c9s intu\u00eftiu que quan la situaci\u00f3 d\u2019estr\u00e8s \u00e9s constant, quan es perllonga indefinidament, l\u2019efecte sobre la salut \u00e9s real.<\/p>\n<p>Quan, despr\u00e9s d\u2019un moment estressant, la situaci\u00f3 es normalitza, els nivells de cortisol i adrenalina tornen a la normalitat, el que produeix una sensaci\u00f3 plaent. Aix\u00f2 \u00e9s, diguem-ne, la funci\u00f3 normal d\u2019aquestes hormones.<\/p>\n<p>El que passa \u00e9s que cada vegada \u00e9s m\u00e9s freq\u00fcent viure en tensi\u00f3 -en un nivell elevat d\u2019estr\u00e8s, i per tant de l\u2019hormona cortisol, que ja hem vist que alenteix o fins i tot s\u2019atura funcions i processos fonamentals del cos, com les del sistema digestiu.<\/p>\n<p>Viure sotm\u00e8s constantment a estr\u00e8s t\u00e9 molts i molt clars riscos: malaltia card\u00edaca, problemes digestius, depressi\u00f3 i ansietat, insomni, tensi\u00f3 alta, elevaci\u00f3 de la glucosa en sang, falta de libido, p\u00e8rdua de mem\u00f2ria, trastorns intestinals i guany de pes.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Com_reduir_lestres\"><\/span>Com reduir l\u2019estr\u00e8s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Hi ha diverses formes de normalitzar els nivells de les dues hormones:<\/p>\n<p>Per mitigar els efectes de l\u2019adrenalina:<\/p>\n<ul>\n<li>Fes exercicis de respiraci\u00f3 profunda<\/li>\n<li>Prova amb la meditaci\u00f3<\/li>\n<li>Tracta de concentrar-te en records bons i plaents<\/li>\n<li>Relaxa\u2019t: contrau i relaxa alternativament els diferents grups de m\u00fasculs del cos<\/li>\n<\/ul>\n<p>Per retallar els nivells de cortisol:<\/p>\n<ul>\n<li><strong>Fes exercici<\/strong>, per\u00f2 de manera que no resulti massa intens. Durant l\u2019exercici el nivell de cortisol augmenta, per\u00f2 temporalment i els seus efectes a mitj\u00e0 termini resulten beneficiosos contra l\u2019estr\u00e8s. Idealment, l\u2019exercici ha de ser moderat i regular.<\/li>\n<li><strong>Dorm b\u00e9, i prou<\/strong>: La manca de son produeix alts nivells de cortisol, de manera que has d\u2019assegurar en el possible un somni de qualitat. V\u00e9s al llit m\u00e9s d\u2019hora, no prenguis caf\u00e8 a la tarda, modera l\u2019alcohol i suprimeix qualsevol font de llum a la cambra m\u00e9s (incloent el m\u00f2bil i les tauletes) durant la nit.<\/li>\n<li><strong>Riu: passa-ho b\u00e9<\/strong>. El riure est\u00e0 associat a nivells baixos de cortisol.<\/li>\n<li><strong>Tingues un gos<\/strong>. Est\u00e0 molt provat que la companyia d\u2019un animal redueix els nivells. En un estudi, es va assignar aleat\u00f2riament a 48 adults tant un gos, com un amic (hum\u00e0), com cap dels dos. Els tests per determinar els nivells de cortisol van mostrar que els menys estressats eren els que gaudien de la companyia canina.<\/li>\n<li><strong>Menja sa<\/strong>. Que la teva dieta sigui saludable i equilibrada. Pren poc sucre (que incrementa el cortisol) i menja certs plats particularment bons per mantenir estables els nivells, com iogurt, xocolata negra i pl\u00e0tans.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>La funci\u00f3 d\u2019aquestes hormones \u00e9s fonamental a l\u2019hora de respondre a situacions an\u00f2males, que generen tensi\u00f3. Davant d\u2019una situaci\u00f3 aix\u00ed, el cos segrega un \u201cextra\u201d d\u2019hormones que ens posen en gu\u00e0rdia i ens facilita fer front ales situacions: s\u00f3n les anomenades hormones de l\u2019estr\u00e8s.<\/p>\n","protected":false},"author":3,"featured_media":14239,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[659,662],"tags":[437,481],"class_list":["post-11770","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-benestar","category-salut-mental","tag-habits-saludables","tag-prevencio"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2019\/11\/hombre-preocupado2.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 v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Com controlar les hormones de l\u2019estr\u00e8s - 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\/com-controlar-les-hormones-de-lestres\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Com controlar les hormones de l\u2019estr\u00e8s - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"La funci\u00f3 d\u2019aquestes hormones \u00e9s fonamental a l\u2019hora de respondre a situacions an\u00f2males, que generen tensi\u00f3. Davant d\u2019una situaci\u00f3 aix\u00ed, el cos segrega un \u201cextra\u201d d\u2019hormones que ens posen en gu\u00e0rdia i ens facilita fer front ales situacions: s\u00f3n les anomenades hormones de l\u2019estr\u00e8s.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mgc.es\/ca\/blog\/com-controlar-les-hormones-de-lestres\/\" \/>\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=\"2019-05-26T22:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-07-08T10:07:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2019\/11\/hombre-preocupado2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"533\" \/>\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=\"4 minuts\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Com controlar les hormones de l\u2019estr\u00e8s - 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\/com-controlar-les-hormones-de-lestres\/","og_locale":"ca_ES","og_type":"article","og_title":"Com controlar les hormones de l\u2019estr\u00e8s - MGC M\u00fatua","og_description":"La funci\u00f3 d\u2019aquestes hormones \u00e9s fonamental a l\u2019hora de respondre a situacions an\u00f2males, que generen tensi\u00f3. 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