{"id":30234,"date":"2023-11-23T13:26:10","date_gmt":"2023-11-23T12:26:10","guid":{"rendered":"https:\/\/www.mgc.es\/?p=30234"},"modified":"2023-09-20T13:28:21","modified_gmt":"2023-09-20T11:28:21","slug":"estres-i-cortisol-elevat-com-se-nhan-de-controlar-els-efectes-negatius-en-la-salut","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/estres-i-cortisol-elevat-com-se-nhan-de-controlar-els-efectes-negatius-en-la-salut\/","title":{"rendered":"Estr\u00e8s i cortisol elevat: com se n\u2019han de controlar els efectes negatius en la salut"},"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\/estres-i-cortisol-elevat-com-se-nhan-de-controlar-els-efectes-negatius-en-la-salut\/#Que_es_lestres\" >Qu\u00e8 \u00e9s l\u2019estr\u00e8s<\/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\/estres-i-cortisol-elevat-com-se-nhan-de-controlar-els-efectes-negatius-en-la-salut\/#Ladrenalina\" >L\u2019adrenalina<\/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\/estres-i-cortisol-elevat-com-se-nhan-de-controlar-els-efectes-negatius-en-la-salut\/#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-4\" href=\"https:\/\/www.mgc.es\/ca\/blog\/estres-i-cortisol-elevat-com-se-nhan-de-controlar-els-efectes-negatius-en-la-salut\/#Es_pot_regular_el_cortisol\" >Es pot regular el cortisol?<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/09\/Estresado.jpg\" alt=\"\" class=\"wp-image-30232\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/09\/Estresado.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/09\/Estresado-440x294.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/09\/Estresado-768x513.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Que_es_lestres\"><\/span><strong>Qu\u00e8 \u00e9s l\u2019estr\u00e8s<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>L\u2019estr\u00e8s \u00e9s la reacci\u00f3 del cos quan percep una situaci\u00f3 que no controla; \u00e9s a dir, que \u00e9s potencialment perillosa o amb un desenlla\u00e7 imprevisible per a qui s\u2019hi troba. Segons l\u2019Organitzaci\u00f3 Mundial de la Salut, l\u2019estr\u00e8s \u00e9s el conjunt de reaccions fisiol\u00f2giques que prepara l\u2019organisme per actuar.<\/p>\n\n\n\n<p>L\u2019estr\u00e8s \u00e9s una eina essencial per al cos, perqu\u00e8 ens permet de reaccionar en cas d\u2019una amena\u00e7a, tant si \u00e9s real com imagin\u00e0ria, que ens posa en perill, com ara l\u2019atac d\u2019un gos descontrolat.<\/p>\n\n\n\n<p>La part negativa \u00e9s quan l\u2019estr\u00e8s deixa de ser momentani i esdev\u00e9 un estat cr\u00f2nic.<\/p>\n\n\n\n<p>Estar sota els efectes de l\u2019estr\u00e8s comportar diversos perills:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Malaltia card\u00edaca.<\/li>\n\n\n\n<li>Insomni.<\/li>\n\n\n\n<li>Depressi\u00f3 i ansietat.<\/li>\n\n\n\n<li>Problemes digestius.<\/li>\n\n\n\n<li>Augment de la glucosa a la sang.<\/li>\n\n\n\n<li>Trastorns intestinals.<\/li>\n\n\n\n<li>P\u00e8rdua de la libido.<\/li>\n\n\n\n<li>Deterioraci\u00f3 de la mem\u00f2ria.<\/li>\n\n\n\n<li>Augment de pes.<\/li>\n<\/ul>\n\n\n\n<p>Hi ha dues hormones que causen l\u2019estr\u00e8s: l\u2019adrenalina i el cortisol.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ladrenalina\"><\/span><strong>L\u2019adrenalina<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S\u2019anomena tamb\u00e9 epinefrina, i \u00e9s una hormona que segreguen les gl\u00e0ndules suprarenals. Quan el nostre cos percep cap amena\u00e7a potencial, s\u2019allibera adrenalina, que fa augmentar la freq\u00fc\u00e8ncia card\u00edaca, la dilataci\u00f3 de les vies a\u00e8ries i la contracci\u00f3 dels vasos sanguinis. Tot plegat representa la preparaci\u00f3 de l\u2019organisme per respondre de manera efica\u00e7 quan arribi l\u2019hora de la veritat.<\/p>\n\n\n\n<p>En situacions d\u2019aquesta mena, l\u2019adrenalina \u00e9s imprescindible, per\u00f2 no pas en condicions normals.<\/p>\n\n\n\n<p>Els efectes negatius de l\u2019adrenalina es poden rebaixar:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Practicant la respiraci\u00f3 profunda.<\/li>\n\n\n\n<li>Exercint l\u2019atenci\u00f3 plena o el <em>mindfulness<\/em>, que consisteix a centrar-se exclusivament en les activitats quotidianes, com ara menjar.<\/li>\n\n\n\n<li>Concentrant-se en records plaents i defugint els pensaments negatius.<\/li>\n\n\n\n<li>Practicant la relaxaci\u00f3 muscular, amb la contracci\u00f3 i la distensi\u00f3 alternades dels diferents grups de m\u00fasculs del cos.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/09\/Sentada-con-movil.jpg\" alt=\"\" class=\"wp-image-30230\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/09\/Sentada-con-movil.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/09\/Sentada-con-movil-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/09\/Sentada-con-movil-768x512.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"El_cortisol\"><\/span><strong>El cortisol<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Quan se segrega adrenalina en una situaci\u00f3 d\u2019alarma percebuda pel cervell, en complementa l\u2019efecte el cortisol, que s\u2019allibera amb m\u00e9s retard que l\u2019adrenalina.<\/p>\n\n\n\n<p>Es tracta d\u2019una hormona esteroide <a>produ\u00efda per l\u2019escor\u00e7a suprarenal <\/a><a href=\"#_msocom_1\">[t1]<\/a>&nbsp;i que l\u2019organisme segrega per centrar-se en la situaci\u00f3 d\u2019alarma. La seva funci\u00f3 m\u00e9s important \u00e9s regular el nivell de sucre a la sang, cosa que prepara l\u2019organisme per a les activitats di\u00e0ries. En condicions extremes, a banda de fer augmentar el nivell de glucosa a la sang, tamb\u00e9 detura, tant com \u00e9s possible, els processos corporals que no s\u00f3n immediatament necessaris: els sistemes reproductiu i digestiu o el creixement.<\/p>\n\n\n\n<p>El cortisol tamb\u00e9 augmenta en altres situacions, com en els casos de dolor, d\u2019inflamaci\u00f3 i d\u2019infecci\u00f3, en l\u2019estat de vig\u00edlia, de dejuni o en circumst\u00e0ncies en qu\u00e8 percebem una amena\u00e7a i tenim estr\u00e8s.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Es_pot_regular_el_cortisol\"><\/span><strong>Es pot regular el cortisol?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u2019una banda, el cortisol es regula a partir de diferents secrecions amb l\u2019actuaci\u00f3 de l\u2019hipot\u00e0lem, la hip\u00f2fisi i les gl\u00e0ndules suprarenals, quan el cervell emet una alarma.<\/p>\n\n\n\n<p>De l\u2019altra, en pot variar la concentraci\u00f3 per una alteraci\u00f3 org\u00e0nica o funcional. Se\u2019n poden mesurar els nivells en dejuni, al mat\u00ed, o b\u00e9 amb un monitoratge durant les 24 hores del dia. En el darrer cas el resultat \u00e9s m\u00e9s fiable, per les pujades i davallades de cortisol durant el dia.<\/p>\n\n\n\n<p>Les situacions d\u2019estr\u00e8s tamb\u00e9 en poden mantenir els nivells elevats, tot i que les concentracions en l\u2019organisme s\u00f3n inferiors que les que es produeixen amb els tumors secretors.<\/p>\n\n\n\n<p>Els efectes del cortisol es poden pal\u00b7liar:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fent exercici moderat amb regularitat. D\u2019entrada l\u2019exercici fa augmentar els nivells de cortisol, per\u00f2 a curt termini se\u2019n restableixen els valors saludables.<\/li>\n\n\n\n<li>Dormint b\u00e9. El son de poca qualitat, o inexistent, fa elevar el cortisol. Evita la cafe\u00efna i l\u2019alcohol i, abans d\u2019anar a dormir, apaga les pantalles (tauletes, m\u00f2bils i ordinador). Comprova si l\u2019habitaci\u00f3 \u00e9s completament a les fosques.<\/li>\n\n\n\n<li>Rient. S\u2019ha demostrat que la rialla s\u2019associa a la reducci\u00f3 del cortisol.<\/li>\n\n\n\n<li>Seguint una dieta equilibrada. Cal reduir el consum de sucre i menjar iogurts, fruita i verdura.<\/li>\n\n\n\n<li>Adoptant una mascota, si t\u2019agraden els animals. Quan en tens cura, fas disminuir els nivells de cortisol.<\/li>\n\n\n\n<li>Tenint plantes a casa, perqu\u00e8 fer-se\u2019n c\u00e0rrec tamb\u00e9 \u00e9s relaxant.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>L\u2019estr\u00e8s \u00e9s la reacci\u00f3 del cos quan percep una situaci\u00f3 que no controla; \u00e9s a dir, que \u00e9s potencialment perillosa o amb un desenlla\u00e7 imprevisible per a qui s\u2019hi troba. Segons l\u2019Organitzaci\u00f3 Mundial de la Salut, l\u2019estr\u00e8s \u00e9s el conjunt de reaccions fisiol\u00f2giques que prepara l\u2019organisme per actuar.<\/p>\n","protected":false},"author":3,"featured_media":30232,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[187,15,662],"tags":[437,481,499],"class_list":["post-30234","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salud","category-salut","category-salut-mental","tag-habits-saludables","tag-prevencio","tag-salut-emocional"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/09\/Estresado.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>Estr\u00e8s i cortisol elevat: com se n\u2019han de controlar els efectes negatius en la salut - 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\/estres-i-cortisol-elevat-com-se-nhan-de-controlar-els-efectes-negatius-en-la-salut\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Estr\u00e8s i cortisol elevat: com se n\u2019han de controlar els efectes negatius en la salut - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"L\u2019estr\u00e8s \u00e9s la reacci\u00f3 del cos quan percep una situaci\u00f3 que no controla; \u00e9s a dir, que \u00e9s potencialment perillosa o amb un desenlla\u00e7 imprevisible per a qui s\u2019hi troba. 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