{"id":19221,"date":"2020-06-01T09:00:00","date_gmt":"2020-06-01T07:00:00","guid":{"rendered":"https:\/\/www.mgc.es\/?p=19221"},"modified":"2020-05-28T17:06:15","modified_gmt":"2020-05-28T15:06:15","slug":"el-cansament-del-confinament-8-causes-que-estiguis-cansat-i-com-solucionar-ho","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/el-cansament-del-confinament-8-causes-que-estiguis-cansat-i-com-solucionar-ho\/","title":{"rendered":"El cansament del confinament: 8 causes que estiguis cansat i com solucionar-ho"},"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\/el-cansament-del-confinament-8-causes-que-estiguis-cansat-i-com-solucionar-ho\/#1_Estas_menjant_massa_hidrats\" >1. Est\u00e1s menjant massa hidrats<\/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\/el-cansament-del-confinament-8-causes-que-estiguis-cansat-i-com-solucionar-ho\/#2_No_has_fet_prou_exercici\" >2. No has fet prou exercici<\/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\/el-cansament-del-confinament-8-causes-que-estiguis-cansat-i-com-solucionar-ho\/#3_No_estas_dormint_be\" >3. No est\u00e0s dormint b\u00e9<\/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\/el-cansament-del-confinament-8-causes-que-estiguis-cansat-i-com-solucionar-ho\/#4_Estas_ansios_o_estressat\" >4. Est\u00e0s ansi\u00f3s o estressat<\/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\/el-cansament-del-confinament-8-causes-que-estiguis-cansat-i-com-solucionar-ho\/#5_No_menges_prou\" >5. No menges prou<\/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\/el-cansament-del-confinament-8-causes-que-estiguis-cansat-i-com-solucionar-ho\/#6_Estas_deshidratat\" >6. Est\u00e0s deshidratat<\/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\/el-cansament-del-confinament-8-causes-que-estiguis-cansat-i-com-solucionar-ho\/#7_Estas_avorrit\" >7. Est\u00e0s avorrit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.mgc.es\/ca\/blog\/el-cansament-del-confinament-8-causes-que-estiguis-cansat-i-com-solucionar-ho\/#8_Prens_massa_cafe_o_te\" >8. Prens massa caf\u00e8 o t\u00e9<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/tumbada-sofa.jpg\" alt=\"Cansancio confinamiento\" class=\"wp-image-19219\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/tumbada-sofa.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/tumbada-sofa-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/tumbada-sofa-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/tumbada-sofa-600x400.jpg 600w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>Ja queda poc, ens diuen. Aviat podr\u00e0s reprendre la rutina habitual, el que suposa un alleujament. Per\u00f2 en lloc de trobar-te plet\u00f2ric de forma, est\u00e0s cansat, el que \u00e9s paradoxal, oi?<\/p>\n\n\n\n<!--more-->\n\n\n\n<p>Fa temps que no has de saltar del llit perqu\u00e8 el nen no perdi l&#8217;autob\u00fas de l&#8217;escola i despr\u00e9s anar corrent a l&#8217;oficina, i tampoc tens compromisos ineludibles que et treguin de casa. Ets menys actiu que habitualment i, en canvi, est\u00e0s m\u00e9s cansat i lent que abans.<\/p>\n\n\n\n<p>Te\u00f2ricament haur\u00edem de tenir m\u00e9s energia que mai &#8230; \u00bfqu\u00e8 causa aquest cansament que tots en major o menor mesura patim ara? A continuaci\u00f3 apuntem alguns factors que poden estar influint.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Estas_menjant_massa_hidrats\"><\/span><strong>1. Est\u00e1s menjant massa hidrats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Des que cuines m\u00e9s i ja no menges mai fora, s&#8217;han modificat els h\u00e0bits alimentaris? O a l&#8217;estar a casa piques m\u00e9s entre hores? Aix\u00f2 podria causar somnol\u00e8ncia.<\/p>\n\n\n\n<p>Els hidrats refinats de l&#8217;arr\u00f2s, la pasta, el pa blanc, patates, cereals no integrals i galetes i pastissos s&#8217;absorbeixen r\u00e0pidament per l&#8217;organisme, i pot causar son.<\/p>\n\n\n\n<p>Procura evitar els hidrats refinats i, sempre que sigui possible, tria els integrals. I afegeix algun aliment proteic, que no t\u00e9 per qu\u00e8 ser carn. Per qu\u00e8 no hummus, aquesta deliciosa crema de cigrons?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_No_has_fet_prou_exercici\"><\/span><strong>2. No has fet prou exercici<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pot ser el que menys et vingu\u00e9s de gust era fer exercici, i menys dins de casa. Per\u00f2 el cas \u00e9s que l&#8217;exercici regular \u00e9s un gran ant\u00eddot contra la fatiga i augmenta els nivells d&#8217;energia.<\/p>\n\n\n\n<p>Ara pots comen\u00e7ar a sortir amb el que et podr\u00e0s posar a el dia r\u00e0pidament. Tindr\u00e0s, a m\u00e9s, el bonus de la vitamina D, que necessita de el sol per sintetitzar en l&#8217;organisme.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_No_estas_dormint_be\"><\/span><strong>3. No est\u00e0s dormint b\u00e9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cal recuperar com m\u00e9s aviat les pautes habituals de la son, si aquestes s&#8217;han vist alterades. Un canvi en les rutines pot canviar el rellotge circadi\u00e0 -el cicle son-vigilia- que controla les hormones que et van a mantenir despert de dia i les que et fan dormir a la nit. I no gaudir de llum solar, o fer-ho en menor mesura a causa de el confinament, pot alterar el cicle, apareixent el cansament.<\/p>\n\n\n\n<p>Intenta aixecar-te i anar a dormir sempre a les mateixes hores. A m\u00e9s procura menjar b\u00e9, seguint una dieta equilibrada. Tot aix\u00f2 et va a ajudar a recuperar la teva antiga forma.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Estas_ansios_o_estressat\"><\/span><strong>4. Est\u00e0s ansi\u00f3s o estressat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I qui no, podries dir. Tot d&#8217;una et veus obligat a exercir de pare (o de mare), de professor, de cuiner &#8230; tot simult\u00e0niament, i potser, a m\u00e9s, teletreballant. I ets incapa\u00e7 de compartimentar aquestes activitats. A sobre, podries tenir un familiar confinat en soledat, el que et preocupa, com \u00e9s l\u00f2gic.<\/p>\n\n\n\n<p>\u00c9s normal que durant aquest temps ple d&#8217;incerteses estiguem emocionalment exhausts, el que acaba per causar l&#8217;estr\u00e8s cr\u00f2nic; com a primera mesura, baixades i pujades dels nivells d&#8217;energia. No podem sin\u00f3 recomanar t\u00e8cniques de relaxaci\u00f3, comen\u00e7ant pel mindfulness. No et c\u00e0piga dubte que et serviran per mitigar el problema.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_No_menges_prou\"><\/span><strong>5. No menges prou<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tot i la manca d&#8217;activitat que el confinament t&#8217;hagi pogut imposar, la veritat \u00e9s que segueixes cremant calories. La majoria de nosaltres requereix un m\u00ednim de 1.200 calories di\u00e0ries per estar en marxa, cuidant a m\u00e9s del sistema immunitari.<\/p>\n\n\n\n<p>Podries pensar que aquesta falta d&#8217;activitat et faria engreixar, el que \u00e9s cert, per\u00f2 no has d&#8217;ingerir per sota d&#8217;aquest nivell de calories, de manera que suprimir el sopar, per exemple, seria un error. Faria fluctuar en exc\u00e9s la glucosa en sang, el que tindria com a conseq\u00fc\u00e8ncia alterar la son i fer apar\u00e8ixer el cansament.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Estas_deshidratat\"><\/span><strong>6. Est\u00e0s deshidratat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Els s\u00edmptomes habituals de la deshidrataci\u00f3 s\u00f3n set, fatiga, somnol\u00e8ncia i mals de cap. El restrenyiment \u00e9s un altre efecte de la manca de l\u00edquids en el cos i pot causar inflor i apatia.<\/p>\n\n\n\n<p>El m\u00ednim de l\u00edquid que s&#8217;hauria ingerir \u00e9s de 1,5 litres, o millor de 2. No esperis a tenir molta set per beure. Tingues a m\u00e0 aigua o alguna infusi\u00f3 sense te\u00efna ni cafe\u00efna, i beu de tant en tant.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Estas_avorrit\"><\/span><strong>7. Est\u00e0s avorrit<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>El nostre dia a dia est\u00e0 ple d&#8217;activitat, per regla general. Des d&#8217;un caf\u00e8 amb amics, les classes de fitness o reunions de treball, no nom\u00e9s ten\u00edem molts compromisos i interessos -est\u00e0vem ocupats- sin\u00f3 que el nostre dia estava estructurat.<\/p>\n\n\n\n<p>Durant aquestes setmanes de tancament, ens hem trobat de la nit al dia, dins d&#8217;una rutina mon\u00f2tona i repetitiva, i \u00e9s f\u00e0cil que aix\u00f2 ens produeixi una falta de motivaci\u00f3 indesitjable, a m\u00e9s de somnol\u00e8ncia.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Prens_massa_cafe_o_te\"><\/span><strong>8. Prens massa caf\u00e8 o t\u00e9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Una cosa \u00e9s comen\u00e7ar el dia amb un bon caf\u00e8 (o t\u00e9, \u00e9s clar) i una altra \u00e9s confiar que el caf\u00e8 et mantindr\u00e0 despert. En realitat podria tenir l&#8217;efecte contrari i provocar una sensaci\u00f3 de fatiga.<\/p>\n\n\n\n<p>L&#8217;exc\u00e9s de cafe\u00efna, ja sigui la del caf\u00e8, del t\u00e9 o la que s&#8217;afegeix a les begudes energ\u00e8tiques eleven el nivell d&#8217;ansietat, de tensi\u00f3 i de manca de descans, impactant directament en la son.<\/p>\n\n\n\n<p>Prova a baixar el consum, si \u00e9s el teu cas, suprimint-la paulatinament. Prova amb una beguda descafe\u00efnada. Per\u00f2 no la suprimeixis de cop, perqu\u00e8 et podria generar una sensaci\u00f3 de manca i impactar encara m\u00e9s en el teu nivell d&#8217;hidrataci\u00f3.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ja queda poc, ens diuen. Aviat podr\u00e0s reprendre la rutina habitual, el que suposa un alleujament. Per\u00f2 en lloc de trobar-te plet\u00f2ric de forma, est\u00e0s cansat, el que \u00e9s paradoxal, oi?<\/p>\n","protected":false},"author":3,"featured_media":19219,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[619],"class_list":["post-19221","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salut","tag-coronavirus-ca"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2020\/05\/tumbada-sofa.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>El cansament del confinament: 8 causes que estiguis cansat i com solucionar-ho - 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\/el-cansament-del-confinament-8-causes-que-estiguis-cansat-i-com-solucionar-ho\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"El cansament del confinament: 8 causes que estiguis cansat i com solucionar-ho - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Ja queda poc, ens diuen. Aviat podr\u00e0s reprendre la rutina habitual, el que suposa un alleujament. 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Aviat podr\u00e0s reprendre la rutina habitual, el que suposa un alleujament. 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