{"id":1904,"date":"2023-03-30T19:23:53","date_gmt":"2023-03-30T22:23:53","guid":{"rendered":"https:\/\/nossaclinicagv.com\/blog\/5-habitos-para-ter-mais-energia\/"},"modified":"2023-03-30T19:23:53","modified_gmt":"2023-03-30T22:23:53","slug":"5-habitos-para-ter-mais-energia","status":"publish","type":"post","link":"https:\/\/nossaclinicagv.com\/blog\/5-habitos-para-ter-mais-energia\/","title":{"rendered":"5 h\u00e1bitos para ter mais energia"},"content":{"rendered":"<p><\/p>\n<div>\n<div id=\"viewer-b3b45\" class=\"_2vd5k b6lcWf\">\n<div class=\"_3CWa- sxFoib sxFoib _3mymk\">\n<div data-hook=\"imageViewer\" class=\"_2kEVY\" role=\"button\" tabindex=\"0\">\n<div class=\"_3WJnn _2i-Gt _2Ybje\" id=\"new-image523653\" style=\"--dim-height:1601;--dim-width:2400\"><wow-image id=\"db5d07_329d0457759e4c359064ebe2a9301c1c~mv2.jpg\" class=\"gXpdtc \" data-image-info=\"{&quot;containerId&quot;:&quot;new-image523653&quot;,&quot;displayMode&quot;:&quot;fill&quot;,&quot;isLQIP&quot;:true,&quot;isSEOBot&quot;:false,&quot;lqipTransition&quot;:&quot;blur&quot;,&quot;imageData&quot;:{&quot;width&quot;:2400,&quot;height&quot;:1601,&quot;uri&quot;:&quot;db5d07_329d0457759e4c359064ebe2a9301c1c~mv2.jpg&quot;,&quot;name&quot;:&quot;&quot;,&quot;displayMode&quot;:&quot;fill&quot;}}\" data-bg-effect-name=\"\" data-has-ssr-src=\"https:\/\/www.bogea.com.br\/post\/true\" data-animate-blur=\"\"><img decoding=\"async\" src=\"https:\/\/static.wixstatic.com\/media\/db5d07_329d0457759e4c359064ebe2a9301c1c~mv2.jpg\/v1\/fill\/w_147,h_98,al_c,q_80,usm_0.66_1.00_0.01,blur_2,enc_auto\/db5d07_329d0457759e4c359064ebe2a9301c1c~mv2.jpg\" alt=\"\" style=\"width:100%;height:100%;object-fit:cover;object-position:50% 50%\" data-pin-url=\"https:\/\/www.bogea.com.br\/post\/5-h\u00e1bitos-para-ter-mais-energia\" data-pin-media=\"https:\/\/static.wixstatic.com\/media\/db5d07_329d0457759e4c359064ebe2a9301c1c~mv2.jpg\/v1\/fill\/w_2400,h_1601,al_c,q_90\/db5d07_329d0457759e4c359064ebe2a9301c1c~mv2.jpg\"\/><\/wow-image><\/div>\n<\/div>\n<\/div>\n<\/div>\n<p id=\"viewer-bbg2e\" class=\"mm8Nw _1j-51 roLFQS _1FoOD _78FBa sk96G9 roLFQS public-DraftStyleDefault-block-depth0 fixed-tab-size public-DraftStyleDefault-text-ltr\"><span class=\"_2PHJq public-DraftStyleDefault-ltr\"><span>A vida principalmente no per\u00edodo p\u00f3s pandemia, t\u00eam causado desgaste energ\u00e9tico na grande maioria das pessoas. Trabalho, estudos, cuidados dom\u00e9sticos, vida social, tudo isso demanda tempo e \u00e2nimo, o que nem sempre temos como f\u00e1cil de manter. \u00c9 a\u00ed que entram os h\u00e1bitos saud\u00e1veis nas nossas vidas, estimulando um estilo de vida cada vez mais produtivo, com o modo ideal de como sentir mais disposi\u00e7\u00e3o e energia no dia.<\/span><\/span><\/p>\n<p id=\"viewer-au6ls\" class=\"mm8Nw _1j-51 roLFQS _1FoOD _78FBa sk96G9 roLFQS public-DraftStyleDefault-block-depth0 fixed-tab-size public-DraftStyleDefault-text-ltr\"><span class=\"_2PHJq public-DraftStyleDefault-ltr\"><span>Inicialmente vamos pensar de maneira pr\u00e1tica, energia \u00e9 fornecer o necess\u00e1rio para nosso corpo produzir ATP. Isso significa que precisamos fornecer ao corpo alimentos, suplementos e nutrientes de qualidade, e viver de maneira que n\u00e3o prejudique essa produ\u00e7\u00e3o de ATP. Quais s\u00e3o esses h\u00e1bitos?<\/span><\/span><\/p>\n<p id=\"viewer-d4t45\" class=\"mm8Nw _1j-51 roLFQS _1FoOD _78FBa sk96G9 roLFQS public-DraftStyleDefault-block-depth0 fixed-tab-size public-DraftStyleDefault-text-ltr\"><span class=\"_2PHJq public-DraftStyleDefault-ltr\"><span>\t1 &#8211; Regulariza\u00e7\u00e3o do sono;<\/span><\/span><\/p>\n<p id=\"viewer-2temq\" class=\"mm8Nw _1j-51 roLFQS _1FoOD _78FBa sk96G9 roLFQS public-DraftStyleDefault-block-depth0 fixed-tab-size public-DraftStyleDefault-text-ltr\"><span class=\"_2PHJq public-DraftStyleDefault-ltr\"><span>\t2 &#8211; Alimenta\u00e7\u00e3o adequada com boa oferta de prote\u00ednas, alimentos integrais, vitaminas, minerais e compostos bioativos;<\/span><\/span><\/p>\n<p id=\"viewer-30djp\" class=\"mm8Nw _1j-51 roLFQS _1FoOD _78FBa sk96G9 roLFQS public-DraftStyleDefault-block-depth0 fixed-tab-size public-DraftStyleDefault-text-ltr\"><span class=\"_2PHJq public-DraftStyleDefault-ltr\"><span>\t3 &#8211; Execu\u00e7\u00e3o de exerc\u00edcios f\u00edsicos diariamente;<\/span><\/span><\/p>\n<p id=\"viewer-3lrb6\" class=\"mm8Nw _1j-51 roLFQS _1FoOD _78FBa sk96G9 roLFQS public-DraftStyleDefault-block-depth0 fixed-tab-size public-DraftStyleDefault-text-ltr\"><span class=\"_2PHJq public-DraftStyleDefault-ltr\"><span>\t4 &#8211; Utiliza\u00e7\u00f5es de ferramentas de comportamento e manuten\u00e7\u00e3o da sa\u00fade mental;<\/span><\/span><\/p>\n<p id=\"viewer-2sm7e\" class=\"mm8Nw _1j-51 roLFQS _1FoOD _78FBa sk96G9 roLFQS public-DraftStyleDefault-block-depth0 fixed-tab-size public-DraftStyleDefault-text-ltr\"><span class=\"_2PHJq public-DraftStyleDefault-ltr\"><span>\t5 &#8211; Ingest\u00e3o h\u00eddrica adequada (ao menos 35 ml\/kg)<\/span><\/span><\/p>\n<p id=\"viewer-detl8\" class=\"mm8Nw _1j-51 roLFQS _1FoOD _78FBa sk96G9 roLFQS public-DraftStyleDefault-block-depth0 fixed-tab-size public-DraftStyleDefault-text-ltr\"><span class=\"_2PHJq public-DraftStyleDefault-ltr\"><span>Agora, vamos entender um pouco mais sobre cada item. Primeiramente, a regulariza\u00e7\u00e3o do sono \u00e9 muito importante para a manuten\u00e7\u00e3o do ciclo circadiano. Ent\u00e3o, precisamos entender que existe uma conex\u00e3o direta entre o intestino e nosso rel\u00f3gio biol\u00f3gico principal, localizado no hipot\u00e1lamo, onde est\u00e1 localizado o gene clock, que controla a ritmicidade de todo o nosso corpo, controlando por exemplo os momentos dos dia mais prop\u00edcios para secre\u00e7\u00e3o de determinado horm\u00f4nio. Doen\u00e7as cr\u00f4nicas, autoimunes, degenerativas, dist\u00farbios cardiovasculares est\u00e3o relacionados com um ciclo circadiano perturbado, pelo estresse excessivo, consumo de alimentos processados e ultraprocessados, bem como outros fatores de risco como tabagismo e alcoolismo. Dicas para uma boa higiene do sono: ficar longe de telas 30min antes de deitar, dormir e acordar sempre nos mesmo hor\u00e1rio com uma dura\u00e7\u00e3o de sono de 7-9h horas\/dia, relaxar antes de deitar, tomar um banho quente, ler, meditar, s\u00e3o exemplos de atividades adequadas para executar antes do sono.<\/span><\/span><\/p>\n<p id=\"viewer-a750l\" class=\"mm8Nw _1j-51 roLFQS _1FoOD _78FBa sk96G9 roLFQS public-DraftStyleDefault-block-depth0 fixed-tab-size public-DraftStyleDefault-text-ltr\"><span class=\"_2PHJq public-DraftStyleDefault-ltr\"><span>A a\u00e7\u00e3o dos compostos bioativos \u00e9 importante no sistema nervoso central, atuando como suporte para uma boa renova\u00e7\u00e3o celular e suporte energ\u00e9tico. Assim, pode-se gerar resultados ben\u00e9ficos associados a diminui\u00e7\u00e3o do estado inflamat\u00f3rio, est\u00edmulo a hipertrofia muscular, a normaliza\u00e7\u00e3o de n\u00edveis de glicemia, al\u00e9m de diversas outras altera\u00e7\u00f5es fisiol\u00f3gicas que podem ocorrer devido a h\u00e1bitos inadequados e assim, proporcionais mais energia e disposi\u00e7\u00e3o ao longo dos dias.<\/span><\/span><\/p>\n<p id=\"viewer-4gv8n\" class=\"mm8Nw _1j-51 roLFQS _1FoOD _78FBa sk96G9 roLFQS public-DraftStyleDefault-block-depth0 fixed-tab-size public-DraftStyleDefault-text-ltr\"><span class=\"_2PHJq public-DraftStyleDefault-ltr\"><span>O estresse oxidativo, gerado por esse ritmo de vida intenso, ocorre quando h\u00e1 um desequil\u00edbrio entre as vias oxidativas e antioxidantes. Assim, exerc\u00edcio f\u00edsico tem influ\u00eancia neste cen\u00e1rio, devido a rela\u00e7\u00e3o da atividade com esse processo e a atividade mitocondrial devido a demanda energ\u00e9tica aumentada, que por consequ\u00eancia, ativa uma s\u00e9rie de agentes oxidantes e nessa cascata, h\u00e1 um aumento das enzimas antioxidantes, com essa resposta h\u00e1 um aprimoramento desse sistema antioxidante.<\/span><\/span><\/p>\n<p id=\"viewer-1pco6\" class=\"mm8Nw _1j-51 roLFQS _1FoOD _78FBa sk96G9 roLFQS public-DraftStyleDefault-block-depth0 fixed-tab-size public-DraftStyleDefault-text-ltr\"><span class=\"_2PHJq public-DraftStyleDefault-ltr\"><span>Muitas pessoas possuem muita dificuldade frente a todas as demandas exigidas em uma rotina intensa. Assim, precisamos identificar quais as estrat\u00e9gias s\u00e3o mais assertivas para manuten\u00e7\u00e3o da sa\u00fade mental, essa identifica\u00e7\u00e3o \u00e9 o primeiro passo para que seja poss\u00edvel estabelecer uma rela\u00e7\u00e3o com a intensidade, de forma que ocorra uma aceita\u00e7\u00e3o para mudan\u00e7as e inclus\u00e3o de h\u00e1bitos mais saud\u00e1veis. Alguns exemplos de atividades que possibilitam um bem estar mental: terapia (podendo ser sist\u00eamica, cognitivo comportamental e an\u00e1lise), coaching comportamental, h\u00e1bito de escrever, ler e cantar, fazer atividades de lazer com calma e meditar.<\/span><\/span><\/p>\n<p id=\"viewer-a9r13\" class=\"mm8Nw _1j-51 roLFQS _1FoOD _78FBa sk96G9 roLFQS public-DraftStyleDefault-block-depth0 fixed-tab-size public-DraftStyleDefault-text-ltr\"><span class=\"_2PHJq public-DraftStyleDefault-ltr\"><span>Por fim, mas n\u00e3o menos importante, \u00e9 nosso dever manter uma boa ingest\u00e3o h\u00eddrica di\u00e1ria. \u200bA hidrata\u00e7\u00e3o \u00e9 uma pr\u00e1tica essencial para que as fun\u00e7\u00f5es do corpo humano sejam desempenhadas, e talvez, voc\u00ea j\u00e1 saiba ou ouviu falar que sem \u00e1gua n\u00e3o h\u00e1 vida. Portanto, para termos energia precisamos SEMPRE estarmos muito bem hidratados.<\/span><\/span><\/p>\n<p id=\"viewer-d34c6\" class=\"mm8Nw _1j-51 roLFQS _1FoOD _78FBa sk96G9 roLFQS public-DraftStyleDefault-block-depth0 fixed-tab-size public-DraftStyleDefault-text-ltr\"><span class=\"_2PHJq public-DraftStyleDefault-ltr\"><span>\u2014<\/span><\/span><\/p>\n<p id=\"viewer-ceo42\" class=\"mm8Nw _1j-51 roLFQS _1FoOD _78FBa sk96G9 roLFQS public-DraftStyleDefault-block-depth0 fixed-tab-size public-DraftStyleDefault-text-ltr\"><span class=\"_2PHJq public-DraftStyleDefault-ltr\"><span>Refer\u00eancias: <u class=\"_3zM-5\">ciclo circadiano<\/u>, <u class=\"_3zM-5\">compostos bioativos<\/u>, <u class=\"_3zM-5\">Hidrata\u00e7\u00e3o<\/u> <\/span><\/span><\/p>\n<\/div>\n<p><a href=\"https:\/\/www.bogea.com.br\/post\/5-h%C3%A1bitos-para-ter-mais-energia\">Fonte original do Artigo<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A vida principalmente no per\u00edodo p\u00f3s pandemia, t\u00eam causado desgaste energ\u00e9tico na grande maioria das&hellip;<\/p>\n","protected":false},"author":1,"featured_media":1905,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[91],"tags":[],"class_list":["post-1904","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-endocrinologia"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.6.1 (Yoast SEO v28.1) - 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