{"id":1446,"date":"2020-01-10T19:52:36","date_gmt":"2020-01-11T01:52:36","guid":{"rendered":"http:\/\/cambiable-nutricion.com\/blog\/?p=1446"},"modified":"2020-01-10T19:52:36","modified_gmt":"2020-01-11T01:52:36","slug":"sindrome-postvacacional-y-alimentacion-saludable","status":"publish","type":"post","link":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/2020\/01\/10\/sindrome-postvacacional-y-alimentacion-saludable\/","title":{"rendered":"S\u00cdNDROME POSTVACACIONAL Y ALIMENTACI\u00d3N SALUDABLE"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"839\" src=\"https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2020\/01\/woman-sitting-beside-table-2866022-1024x839.jpg\" alt=\"\" class=\"wp-image-1447\" srcset=\"https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2020\/01\/woman-sitting-beside-table-2866022-1024x839.jpg 1024w, https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2020\/01\/woman-sitting-beside-table-2866022-300x246.jpg 300w, https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2020\/01\/woman-sitting-beside-table-2866022-768x630.jpg 768w, https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2020\/01\/woman-sitting-beside-table-2866022-1536x1259.jpg 1536w, https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2020\/01\/woman-sitting-beside-table-2866022-2048x1679.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption> Photo by&nbsp;<strong><a href=\"https:\/\/www.pexels.com\/@keenan-constance-545154?utm_content=attributionCopyText&amp;utm_medium=referral&amp;utm_source=pexels\">Keenan Constance&nbsp;<\/a><\/strong>from&nbsp;<strong><a href=\"https:\/\/www.pexels.com\/photo\/woman-sitting-beside-table-2866022\/?utm_content=attributionCopyText&amp;utm_medium=referral&amp;utm_source=pexels\">Pexels<\/a><\/strong> <\/figcaption><\/figure>\n\n\n<p><span style=\"color: #808080;\">El <span style=\"color: #7c84c0;\"><strong>s\u00edndrome postvacacional<\/strong><\/span> es un <strong><span style=\"color: #92c13e;\">proceso adaptativo<\/span><\/strong> a la <span style=\"color: #7c84c0;\"><strong>rutina<\/strong> <\/span>que <strong>aparece<\/strong> al <strong>reincorporarse<\/strong> a las<span style=\"color: #92c13e;\"><strong> actividades laborales<\/strong><\/span> despu\u00e9s de un <strong>periodo<\/strong> largo de <span style=\"color: #7c84c0;\"><strong>vacaciones<\/strong><\/span>, <strong>ocasionando<\/strong> <span style=\"color: #92c13e;\"><strong>estr\u00e9s<\/strong> <\/span>y\/o<span style=\"color: #7c84c0;\"><strong> depresi\u00f3n<\/strong><\/span>; puede <strong>durar<\/strong> de <span style=\"color: #92c13e;\"><strong>2 a 3 d\u00edas<\/strong> <\/span>hasta<span style=\"color: #7c84c0;\"><strong> 3 semanas<\/strong><\/span> y en casos graves prolongarse a <strong>m\u00e1s de <span style=\"color: #92c13e;\">un mes<\/span><\/strong>. Los principales<span style=\"color: #7c84c0;\"><strong> s\u00edntomas<\/strong><\/span> son:\u00a0<\/span><\/p>\n<ul>\n<li><strong><span style=\"color: #808080;\">Cansancio generalizado, a<\/span><span style=\"color: #808080;\">gotamiento y\/o f<\/span><span style=\"color: #808080;\">atiga<\/span><\/strong><\/li>\n<li><strong><span style=\"color: #808080;\">Insomnio y dificultad para levantarse<\/span><\/strong><\/li>\n<li><strong><span style=\"color: #808080;\">Dificultad para concentrarse<\/span><\/strong><\/li>\n<li><strong><span style=\"color: #808080;\">Falta de hambre y\/o ansiedad por la comida<\/span><\/strong><\/li>\n<li><strong><span style=\"color: #808080;\">Nerviosismo<\/span><\/strong><\/li>\n<li><strong><span style=\"color: #808080;\">Irritabilidad\u00a0<\/span><\/strong><\/li>\n<li><strong><span style=\"color: #808080;\">Menor rendimiento.<\/span><\/strong><\/li>\n<li><strong><span style=\"color: #808080;\">Cambios de humor<\/span><\/strong><\/li>\n<li><strong><span style=\"color: #808080;\">Falta de motivaci\u00f3n<\/span><\/strong><\/li>\n<li><strong><span style=\"color: #808080;\">Sentimientos de tristeza<\/span><\/strong><\/li>\n<\/ul>\n<p><span style=\"color: #808080;\">Los<strong><span style=\"color: #92c13e;\"> factores <\/span><\/strong>relacionados a la aparici\u00f3n de este <span style=\"color: #7c84c0;\"><strong>s\u00edndrome<\/strong><\/span> son:<\/span><\/p>\n<ul>\n<li><strong><span style=\"color: #808080;\"><span style=\"color: #92c13e;\">Cambios de horarios<\/span>, <\/span><\/strong><span style=\"color: #808080;\">dependientes de la jornada laboral y los tiempos de recorrido casa &#8211; trabajo.<\/span><\/li>\n<li><strong><span style=\"color: #808080;\">Alteraciones <\/span><\/strong><span style=\"color: #808080;\">en los<\/span><strong><span style=\"color: #808080;\"><span style=\"color: #7c84c0;\"> horarios de sue\u00f1o<\/span> <\/span><\/strong><span style=\"color: #808080;\">y de<\/span><strong><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"> comidas<\/span>.<\/span><\/strong><\/li>\n<li><strong><span style=\"color: #808080;\"><span style=\"color: #7c84c0;\">Entorno laboral<\/span> <span style=\"color: #92c13e;\">conflictivo<\/span> <\/span><\/strong><span style=\"color: #808080;\">y\/o<\/span><strong><span style=\"color: #808080;\"><span style=\"color: #7c84c0;\"> poco saludable<\/span>.\u00a0<\/span><\/strong><\/li>\n<li><strong><span style=\"color: #808080;\"><span style=\"color: #92c13e;\">Nostalgia<\/span>. <\/span><\/strong><span style=\"color: #808080;\">Estar de vacaciones se asocia a un <span style=\"color: #7c84c0;\"><strong>estado<\/strong><\/span> de<strong> paz, felicidad y descanso<\/strong> que por lo general se <strong>comparte<\/strong> con <span style=\"color: #92c13e;\"><strong>seres queridos<\/strong><\/span>, por lo que <strong>es normal<\/strong> experimentar <strong>sentimientos<\/strong> de <span style=\"color: #7c84c0;\"><strong>nostalgia<\/strong><\/span>.<\/span><\/li>\n<\/ul>\n<h3><strong><span style=\"color: #808080;\"><span style=\"color: #92c13e;\">S\u00cdNDROME POSTVACACIONAL<\/span> Y <span style=\"color: #7c84c0;\">CONDUCTA ALIMENTARIA<\/span><\/span><\/strong><\/h3>\n<p><span style=\"color: #808080;\">Los<strong>\u00a0 factores<\/strong> relacionados con la aparici\u00f3n del <span style=\"color: #92c13e;\"><strong>s\u00edndrome postvacacional<\/strong> <\/span><strong>impactan s<\/strong>obre nuestra<span style=\"color: #7c84c0;\"><strong> conducta alimentaria<\/strong><\/span>, debido a que es probable que durante las vacaciones nuestros <strong>horarios<\/strong> para la <span style=\"color: #92c13e;\"><strong>toma de comidas<\/strong><\/span> y la<strong> hora<\/strong> de<span style=\"color: #7c84c0;\"><strong> dormir<\/strong> <\/span>se hayan <strong>modificado<\/strong> o incluso que los <span style=\"color: #92c13e;\"><strong>h\u00e1bitos<\/strong> <\/span>hayan sido <strong><span style=\"color: #7c84c0;\">poco ordenados<\/span><\/strong> y\/o <span style=\"color: #92c13e;\"><strong>improvisados<\/strong><\/span>, afectando con ello nuestras <span style=\"color: #7c84c0;\"><strong>se\u00f1ales de apetito<\/strong> <\/span>y <span style=\"color: #92c13e;\"><strong>saciedad<\/strong><\/span>. Adem\u00e1s, es importante recordar que las <strong><span style=\"color: #7c84c0;\">emociones<\/span><\/strong>\/<span style=\"color: #92c13e;\"><strong>sentimientos<\/strong><\/span> que nos resulten <strong>dif\u00edciles<\/strong> de<span style=\"color: #7c84c0;\"><strong> gestionar<\/strong> <\/span>pueden condicionar una<span style=\"color: #92c13e;\"><strong> conducta alimentaria<\/strong> <\/span><span style=\"color: #7c84c0;\"><strong>disfuncional<\/strong><\/span>: <strong>comer compulsivamente<\/strong>, <strong>ansiedad por la comida<\/strong>,<strong> periodos de atrac\u00f3n<\/strong>, etc<\/span>.\u00a0<\/p>\n<h3><strong><span style=\"color: #808080;\"><span style=\"color: #92c13e;\">S\u00cdNDROME POSTVACACIONAL<\/span> Y <span style=\"color: #7c84c0;\">ALIMENTACI\u00d3N SALUDABLE<\/span><\/span><\/strong><\/h3>\n<p><span style=\"color: #808080;\">La <strong><span style=\"color: #92c13e;\">alimentaci\u00f3n<\/span><\/strong> y los <span style=\"color: #7c84c0;\"><strong>h\u00e1bitos saludables<\/strong><\/span> son los perfectos aliados para combatir la <strong><span style=\"color: #92c13e;\">ansiedad<\/span> <\/strong>y el <span style=\"color: #7c84c0;\"><strong>estr\u00e9s<\/strong> <\/span>ocasionado por el <span style=\"color: #92c13e;\"><strong>s\u00edndrome postvacacional<\/strong><\/span>;\u00a0 nos <strong>permiten<\/strong> <span style=\"color: #7c84c0;\"><strong>organizarnos<\/strong><\/span> y <span style=\"color: #92c13e;\"><strong>mantenernos ocupados<\/strong><span style=\"color: #808080;\">,<\/span> <\/span>impactando en nuestro <span style=\"color: #7c84c0;\"><strong>auto cuidado<\/strong><\/span> y sensaci\u00f3n de <span style=\"color: #92c13e;\"><strong>bienestar<\/strong><\/span>, contribuyendo a la <span style=\"color: #7c84c0;\"><strong>gesti\u00f3n\/manejo<\/strong><\/span> de las<span style=\"color: #92c13e;\"><strong> emociones<\/strong> <\/span>y <span style=\"color: #7c84c0;\"><strong>sentimientos<\/strong><\/span> asociados.<\/span><\/p>\n<p><span style=\"color: #808080;\">Los siguientes <span style=\"color: #92c13e;\"><strong>pasos<\/strong><\/span> son <span style=\"color: #7c84c0;\"><strong>indispensables<\/strong><\/span>:<\/span><\/p>\n<ul>\n<li><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>Planifica<\/strong> <\/span>tu <span style=\"color: #7c84c0;\"><strong>men\u00fa.<\/strong><\/span> <strong>Prefiere<\/strong> preparaciones asadas o a la plancha que sean r\u00e1pidas y de tu agrado.<\/span><\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>Organiza<\/strong><\/span> las<span style=\"color: #7c84c0;\"><strong> compras<\/strong><\/span>. Realiza una<span style=\"color: #92c13e;\"><strong> lista de compras<\/strong><\/span>. Recuerda <span style=\"color: #7c84c0;\"><strong>verificar<\/strong><\/span> que tienes en tu alacena y refrigerador antes de ir al mercado o supermercado.<\/span><\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>Integra<\/strong><\/span> al menos <span style=\"color: #7c84c0;\"><strong>5 porciones<\/strong> <\/span>de <span style=\"color: #92c13e;\"><strong>verduras<\/strong><\/span> y <span style=\"color: #7c84c0;\"><strong>frutas<\/strong> <\/span>en tus men\u00fas. <strong>Elige<\/strong> de<strong> temporada<\/strong>, de <strong>diferentes colores<\/strong> y de preferencia de <strong>productores locales<\/strong>.\u00a0<\/span><\/li>\n<li><span style=\"color: #808080;\">Las <strong><span style=\"color: #92c13e;\">frutas<\/span> <\/strong>y las <span style=\"color: #7c84c0;\"><strong>oleaginosas<\/strong> <span style=\"color: #808080;\">(almendras, nueces, cacahuates, etc.), <\/span><\/span>son perfectos aliados para comer entre comidas; puedes integrarlas a tu media ma\u00f1ana y\/o media tarde.\u00a0<\/span><\/li>\n<li><span style=\"color: #92c13e;\"><strong>D<\/strong><\/span><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>esayuna<\/strong><\/span>. Es muy importante para tu <span style=\"color: #7c84c0;\"><strong>rendimiento<\/strong> <\/span>y mejores <span style=\"color: #92c13e;\"><strong>elecciones<\/strong> <\/span>de <strong><span style=\"color: #7c84c0;\">alimentaci\u00f3n<\/span><\/strong> y <span style=\"color: #92c13e;\"><strong>nutrici\u00f3n<\/strong><\/span>.\u00a0<\/span><\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #7c84c0;\"><strong>Acomoda<\/strong> <\/span>tu<span style=\"color: #92c13e;\"><strong> agenda<\/strong><\/span> para tener<span style=\"color: #7c84c0;\"><strong> tiempo suficiente<\/strong> <\/span>para cada una de las <strong>comidas<\/strong>.\u00a0<\/span><\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>Evita<\/strong> <\/span>los<span style=\"color: #7c84c0;\"><strong> periodos largos<\/strong><\/span> sin la<span style=\"color: #92c13e;\"><strong> ingesta<\/strong> <\/span>de alimentos, para evitar comer con <span style=\"color: #7c84c0;\"><strong>voracidad<\/strong><\/span> y <span style=\"color: #92c13e;\"><strong>sin conciencia<\/strong><\/span> de tus <span style=\"color: #7c84c0;\"><strong>elecciones<\/strong><\/span>.\u00a0<\/span><\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>Integra<\/strong><\/span> al menos <span style=\"color: #7c84c0;\"><strong>150 minutos<\/strong><\/span> de <span style=\"color: #92c13e;\"><strong>ejercicio<\/strong><\/span> a la <strong>semana<\/strong>.<\/span><\/li>\n<li><span style=\"color: #808080;\"><strong>Procura<\/strong> <span style=\"color: #7c84c0;\"><strong>dormir 8 horas<\/strong><\/span> para descansar.<\/span><\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>Aprovecha<\/strong><\/span> tu <span style=\"color: #7c84c0;\"><strong>tiempo libre<\/strong> <\/span>\u00a0e<strong> integra<\/strong> <span style=\"color: #92c13e;\"><strong>pasatiempos<\/strong><\/span> de tu agrado.<\/span><\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #7c84c0;\"><strong>Ordena<\/strong> <\/span>y <span style=\"color: #92c13e;\"><strong>prioriza<\/strong><\/span>. Es normal que encontremos muchos <span style=\"color: #7c84c0;\"><strong>pendientes<\/strong><\/span> y <span style=\"color: #92c13e;\"><strong>cosas por hacer<\/strong><\/span> pero no todas son<span style=\"color: #7c84c0;\"><strong> prioridad<\/strong><\/span>. Identifica lo que es <span style=\"color: #92c13e;\"><strong>urgente.<\/strong><\/span><\/span><\/li>\n<\/ul>\n<p><span style=\"color: #808080;\">\u00bf<span style=\"color: #7c84c0;\"><strong>Quieres<\/strong><\/span>\u00a0<span style=\"color: #92c13e;\"><strong>saber<\/strong>\u00a0<\/span>m\u00e1s?, escr\u00edbenos:\u00a0<a style=\"color: #808080;\" href=\"mailto:hola@cambiable-nutricion.com\"><strong>hola@cambiable-nutricion.com<\/strong><\/a><\/span><\/p>\n<p><span style=\"color: #808080;\">Publicaci\u00f3n escrita por:<\/span><\/p>\n<p><span style=\"color: #7c84c0;\"><strong>Clara Paula Zepahua Cotlame<\/strong><\/span><br \/><span style=\"color: #92c13e;\">Nutri\u00f3loga\/ Coach Nutricional<\/span><\/p>\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>El s\u00edndrome postvacacional es un proceso adaptativo a la rutina que aparece al reincorporarse a las actividades laborales despu\u00e9s de &hellip; <\/p>\n<p><a href=\"https:\/\/cambiable-nutricion.com\/blog\/index.php\/2020\/01\/10\/sindrome-postvacacional-y-alimentacion-saludable\/\" class=\"more-link\">Read More<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"spay_email":""},"categories":[5,137],"tags":[323,148,387,10,421],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/posts\/1446"}],"collection":[{"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/comments?post=1446"}],"version-history":[{"count":14,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/posts\/1446\/revisions"}],"predecessor-version":[{"id":1461,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/posts\/1446\/revisions\/1461"}],"wp:attachment":[{"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/media?parent=1446"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/categories?post=1446"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/tags?post=1446"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}