{"id":11784,"date":"2019-07-01T00:00:00","date_gmt":"2019-06-30T22:00:00","guid":{"rendered":"http:\/\/web-server-devel.mgc.es\/6-coses-que-poden-millorar-el-teu-estat-danim\/"},"modified":"2021-07-08T12:06:12","modified_gmt":"2021-07-08T10:06:12","slug":"6-coses-que-poden-millorar-el-teu-estat-danim","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/6-coses-que-poden-millorar-el-teu-estat-danim\/","title":{"rendered":"6 coses que poden millorar el teu estat d\u2019\u00e0nim"},"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\/6-coses-que-poden-millorar-el-teu-estat-danim\/#Una_abracada\" >Una abra\u00e7ada<\/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\/6-coses-que-poden-millorar-el-teu-estat-danim\/#Menja_be\" >Menja b\u00e9<\/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\/6-coses-que-poden-millorar-el-teu-estat-danim\/#Xerra\" >Xerra<\/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\/6-coses-que-poden-millorar-el-teu-estat-danim\/#Dorm_be\" >Dorm b\u00e9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.mgc.es\/ca\/blog\/6-coses-que-poden-millorar-el-teu-estat-danim\/#No_et_quedis_assegut_mou-te\" >No et quedis assegut: mou-te<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mgc.es\/ca\/blog\/6-coses-que-poden-millorar-el-teu-estat-danim\/#Surt_de_casa\" >Surt de casa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.mgc.es\/ca\/blog\/6-coses-que-poden-millorar-el-teu-estat-danim\/#I_no_en_dubtis_si_no_millores_cerca_ajuda\" >I no en dubtis: si no millores, cerca ajuda<\/a><\/li><\/ul><\/nav><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-6340 size-full\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2019\/06\/paseo-pareja-madura2.jpg\" alt=\"Pareja paseando\" width=\"800\" height=\"532\" \/><\/p>\n<p>Una estimaci\u00f3 conservadora ens diu que una de cada deu persones (adults i nens) patir\u00e0 algun problema mental al llarg de la seva vida.<!--more--><\/p>\n<p>Els problemes mentals poden afectar-nos a tots. Avui en dia, es tendeix a donar-los la import\u00e0ncia que tenen, i \u2012afortunadament\u2012 van quedant superats els temps en qu\u00e8 es creia que tot era q\u00fcesti\u00f3 de serrar les dents i anar tirant endavant. Si el problema \u00e9s seri\u00f3s, el m\u00e9s aconsellable \u00e9s demanar ajuda. Un primer pas \u00e9s anar al metge de fam\u00edlia, que sabr\u00e0 orientar-te i enfocar-te vers una soluci\u00f3. Mentrestant, des d\u2019aqu\u00ed et proposem 6 coses que et poden ajudar a millorar el teu estat d\u2019\u00e0nim.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Una_abracada\"><\/span>Una abra\u00e7ada<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>La bondat de sentir-se estimat \u00e9s consubstancial a l\u2019\u00e9sser hum\u00e0. El que ja no \u00e9s tan sabut \u00e9s el fet que, en la vida, el contacte f\u00edsic \u00e9s tan important com menjar o com dormir b\u00e9. Un estudi de la Universitat de Miami va demostrar que el contacte regular fomenta el benestar, a qualsevol edat, de nadons a gent gran. Una altra investigaci\u00f3, publicada per la revista <em>Psychological Science<\/em>, va demostrar que una abra\u00e7ada redueix la secreci\u00f3 de cortisol, l\u2019hormona de l\u2019estr\u00e8s.<\/p>\n<p>L\u2019\u00e9sser hum\u00e0 \u00e9s un \u00e9sser social, i s\u2019explica de moltes maneres per qu\u00e8, com a norma, busquem el contacte amb els altres. No \u00e9s q\u00fcesti\u00f3 de sortir al carrer a repartir abra\u00e7ades, com mostraven recentment un seguit de v\u00eddeos virals, per\u00f2 s\u00ed que una abra\u00e7ada, una aferrada, amb un familiar o un amic o\u2026 et vindr\u00e0 de primera. De segur que a prop teu hi ha alg\u00fa a qui pots dir-li \u201cabra\u00e7a\u2019m\u201d.<\/p>\n<p>[mautic type=&#8221;content&#8221; slot=&#8221;ebook-03-ca&#8221; \/]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Menja_be\"><\/span>Menja b\u00e9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Com a primera mesura, cal que mengis b\u00e9: fer-ho redundar\u00e0 a mitj\u00e0 termini en benefici de la teva imatge corporal. Aix\u00f2 \u00e9s bo, ja que a tots ens satisf\u00e0 comprovar que la nostra imatge en el mirall ens agrada. Per\u00f2 no es tracta nom\u00e9s d\u2019aix\u00f2. Una bona dieta influeix en l\u2019estat d\u2019\u00e0nim. La dieta t\u00e9 un paper en el desencadenament, la intensitat i la durada d\u2019una depressi\u00f3.<\/p>\n<p>Les persones que pateixen estats depressius tendeixen a deixar de dinar o de sopar eventualment; se salten \u00e0pats. O el que \u00e9s encara pitjor: mengen malament, amb abund\u00e0ncia de llaminadures i aliments molt ensucrats que, d\u2019entrada, proporcionen una sensaci\u00f3 agradable, fins i tot d\u2019euf\u00f2ria, a la qual segueix, immediatament despr\u00e9s, una caiguda de l\u2019estat d\u2019\u00e0nim.<\/p>\n<p>Un estudi que va publicar l\u2019<em>Indian Journal of Psychiatry<\/em> demostrava que una dieta equilibrada, amb hidrats de carboni d\u2019absorci\u00f3 lenta, greixos essencials, prote\u00efnes, vitamines i minerals, combinada a una bona hidrataci\u00f3, contribueix en gran manera a elevar l\u2019estat d\u2019\u00e0nim.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Xerra\"><\/span>Xerra<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>No et tanquis en el teu propi m\u00f3n. Una tend\u00e8ncia natural de l\u2019estat depressiu \u00e9s quedar-se a casa rumiant els problemes propis, retreure\u2019s i a\u00efllar-se. Cal fer tot el contrari, \u00e9s a dir, trobar-se amb els amics i fins i tot demanar-los ajuda. Parlar amb ells et permetr\u00e0 compartir els teus problemes, emocions i experi\u00e8ncies, i ser\u00e0 enriquidor tant per a tu com per a ells. A m\u00e9s, tindr\u00e0s una reconfortant sensaci\u00f3 de pertinen\u00e7a a una comunitat. A la banda contr\u00e0ria, la solitud pot contribuir a causar problemes seriosos.<\/p>\n<p>Un estudi que va publicar el <em>Journal of Affective Disorders<\/em> conclo\u00efa que la socialitzaci\u00f3 modifica l\u2019activitat cerebral i redueix l\u2019estr\u00e8s, l\u2019ansietat i els s\u00edmptomes depressius.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dorm_be\"><\/span>Dorm b\u00e9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Encara que sigui d\u2019una manera intu\u00eftiva, tots tenim certa consci\u00e8ncia que cal dormir b\u00e9. Per\u00f2 no en tenim tanta de com de nefast arriba a ser l\u2019insomni per a la salut mental. Una investigaci\u00f3 publicada per <em>The Lancet Psychiatry<\/em> mostrava que l\u2019insomni podria no ser la conseq\u00fc\u00e8ncia d\u2019una depressi\u00f3, sin\u00f3 al contrari: l\u2019insomni en podria ser la causa. I encara m\u00e9s: genera nivells d\u2019energia baixos, mala concentraci\u00f3 mental, ansietat, depressi\u00f3 i altres trastorns.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-6341 size-full\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2019\/06\/abrazo2.jpg\" alt=\"abrazo\" width=\"800\" height=\"533\" \/><\/p>\n<p>Un percentatge relativament alt de la poblaci\u00f3 diu que no dorm b\u00e9. De nou, cal cercar ajuda: si \u00e9s el teu cas, ves al teu metge de fam\u00edlia per tal que et recomani el que sigui m\u00e9s adequat.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"No_et_quedis_assegut_mou-te\"><\/span>No et quedis assegut: mou-te<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Cal repetir com \u00e9s de bo l\u2019exercici? No als lectors d\u2019aquesta p\u00e0gina! Els beneficis per al cos s\u00f3n innombrables i no els repetirem ara. Per\u00f2 si tens pocs \u00e0nims, prova de fer un passeig d\u2019una mitja hora a bon ritme i veur\u00e0s com canvia \u2012a millor\u2012 el teu estat d\u2019\u00e0nim.<br \/>\nTampoc no \u00e9s nou per als nostres lectors el vell aforisme \u201cmens sana in corpore sano\u201d, que, si fa no fa, ens diu que un cos sa va de bracet d\u2019una ment sana. L\u2019exercici allibera endorfines, cosa que proporciona una sensaci\u00f3 agradable, i si es practica d\u2019una manera regular, pot ser de gran ajuda per a l\u2019estat d\u2019\u00e0nim i el benestar global.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Surt_de_casa\"><\/span>Surt de casa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Torna a ser la ci\u00e8ncia la qui avala les bondats d\u2019un bon passeig pel camp amb relaci\u00f3 a la salut mental. Un estudi publicat per l\u2019<em>International Journal of Environmental Health<\/em> demostrava que passejar pel camp, preferiblement enmig d\u2019arbres, contribueix for\u00e7a a tenir sensaci\u00f3 de pau i a disminuir els nivells d\u2019ansietat i fins i tot de depressi\u00f3 seriosa.<br \/>\nCada cop s\u2019accepta m\u00e9s que aquesta sensaci\u00f3 de pau i tranquil\u00b7litat que generen els espais verds (en contraposici\u00f3 als entorns m\u00e9s urbans) \u00e9s la causa de millores en els estats depressius. Altres estudis asseguren que tamb\u00e9 fa disminuir el nivell de cortisol i millora els ritmes card\u00edacs.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"I_no_en_dubtis_si_no_millores_cerca_ajuda\"><\/span>I no en dubtis: si no millores, cerca ajuda<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Tornem al comen\u00e7ament de l\u2019article: si res d\u2019aix\u00f2 no soluciona el teu problema, ves al metge, ell sabr\u00e0 orientar-te i, si ho considera necessari, et derivar\u00e0 a qui et pugui ajudar psicol\u00f2gicament.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Una estimaci\u00f3 conservadora ens diu que una de cada deu persones (adults i nens) patir\u00e0 algun problema mental al llarg de la seva vida.<\/p>\n","protected":false},"author":3,"featured_media":14216,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[659,662],"tags":[437,499],"class_list":["post-11784","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-benestar","category-salut-mental","tag-habits-saludables","tag-salut-emocional"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2019\/11\/paseo-pareja-madura2.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 - 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