El Cortisol y tu Salud

¿Te sientes nervioso, cansado y atrapado en un bucle de navegación nocturna y café por la mañana temprano? Analizamos el cortisol desde una perspectiva nueva, sin tácticas de miedo ni falsas "desintoxicaciones", y explicamos cómo el estrés se convierte en un problema solo cuando falla la recuperación. Descubrirás por qué el objetivo es un ritmo diario saludable, no cero cortisol, y cómo pequeñas decisiones contribuyen a un mejor sueño, mayor energía y menor inflamación.

Desglosamos una nutrición sencilla que calma el sistema de alarma: un plato equilibrado que combina proteínas con verduras, fibra y carbohidratos que se adaptan a tu actividad. Si has estado saltándote el desayuno, subiendo el azúcar con café dulce y con un bajón a media tarde, te proponemos alternativas fáciles que te ayudan a mantenerte estable, como huevos con verduras y legumbres, yogur con frutos rojos y frutos secos, o tofu revuelto con aguacate. También abordamos el tiempo: por qué importa la luz del sol de la mañana, cómo administrar la cafeína para que no nos robe un sueño profundo y qué objetivos de hidratación ayudan al cerebro y al cuerpo a funcionar sin los efectos secundarios de la deshidratación.

El entrenamiento recibe la reconsideración que merece. En lugar de esforzarnos más, mostramos cómo el trabajo de resistencia inteligente y la recuperación planificada desarrollan músculo, protegen los huesos y mejoran la sensibilidad a la insulina, especialmente a medida que envejecemos. Los refrigerios cortos que fomentan el movimiento, caminar, bailar y las sesiones de fuerza superan a los planes de todo o nada y ayudan a regular el sistema nervioso en tiempo real. Y si has hecho lo básico y aún te sientes decaído (por ejemplo, fatiga extrema, mareos o cambios bruscos de humor), te indicamos cuándo es el momento de consultar con un médico para detectar posibles causas médicas y ajustar la nutrición o la medicación según corresponda.

Si esto te ayuda, compártelo con alguien que necesite días más estables y noches más tranquilas. Suscríbete, deja una reseña y cuéntanos: ¿qué hábito cambiarás primero?

Profesinales en los que confio:

Endocrinologa: Dra. Chhaya Makhija

Gastroenterologa: Dra. Tejal Pandya 

Cuidado Primario y especialista del sueno: WiseCare

Ejercisios para personas de la tercera edad y sobrevivientes del cancer: RhoFit

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My YouTube Channel https://www.youtube.com/channel/UC0SqBP44jMNYSzlcJjOKJdg

Transcript

Why Cortisol Matters

SPEAKER_00 0:17

Hola, hola, hola a todos. I'm Lionela Campos, dietist registried, mother of two kids, and the stress of the family, and the life diary. After a time I had an episode about the cortisol and converted in one of the most discarted. Because in other parts we have the barrier for cortisol, the adrenal, detox of cortisol, and we're going to see cortisol 2.0. A conversation more profound, more actualized, based on evidence, and dramatic. Your life is rotten. But after quiz escuché my hair, my hair, or alguien will be in my quarter because I have this episode else. Usually we have the semana and we're going to go when I'm sold. But we have to do that. Okay, empecemos what really is the cortisol. Cortisol is mal. It's an hormone produced by the glandular suprarrenales that regulate the sugar, control arterial, modules the inflammation, active response to the stress. With cortisol, no sobrevivemos. The problem is the cortisol. The problem is the stress chronic stress in recuperation. And clinically, what is cortisol altered, it's rhythm of cortisol dysregulated. The cortisol much is the mensajero, no else. Mito number two Necessites a detox de cortisol. I'm here in Stars, you have clients who have English and Spanish. Alguien me told that I do this and nothing in our routine, of our salary, and basically. No, it's clear. Because if this was, we have these problems. Mito number three stress is an exercise, a retool professional cortisol, in public elevation. This is dysfunction, it is adaptation. The objective is eliminated the stress, combining stress with recuperation. Because if we are stressed, this is stress chronic stress, and no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, we're going to go to a point where our money will say, Oh, we're going to have a lot of overdrive, extra for much time, and we're fatigued. And then we're going to have to be able to do it, we're in mind, and then we have to take this regulation, of recuperation. Not all the stress is small. The stress will ayut a sobreviving, motivation, if we have something or motives. But the stress chronic affects. Oh, but I command nothing. Or my cafe notes with azúcar and leche. But no. I have this in other episodes, the method that I enseigne with my clients, right? It's super simple. Assegnos that we have three onzas of protein, the palm of his tazas of verdurance, two of his portion of carbohydrates, which is like a cucharada. It creates stability and make signals of stress, right? Okay, no preoccupation, we come, we have energy, stress. The other thing is that the swim is not negotiable. Does it say that we have to make priority to our swimming and dormant sufficient? The cortisol and the melatonin in equilibrium. In the cortisol is alright, normal, because we are trying to desperate, we need to start altering to move our work, and then if we revisit the cortisol in the morning, it's normal to stay already, because it's part of physiology. In the noche, when we are not, we need to start, because the melatonin will be altered for a dorm. It's necessary for that recuper and stabilizes, it's an opportunity for that balance, hormones balance, the cerebral, eliminate memories that you don't necessarily have, and we balance. You have one of the things that I want to client is why is your swing? Because if you don't, there are problems that we have to respirate when we are dorming, or much. It's possible that no dormant, no we have good quality, and we have to learn with a specialist. But aunque no roncas, or aunkey when you're a dormant six or nine hours and not, apart from a routine, or not stressed, it's important to know if there's a lot more clinical. But nothing. All this combination is inflammatory. Inclusive who entrenched and a bunch of things, I have to program my recuperation because I think that means in the seminary to entrench more. The intensity is recuperation, no discipline, it's sobrecarga. If you used medicament LP1, sufficient nutrition. There are deficiencies nutritional between and grasa, grasa corporal. What we can say, and this is the meta, is perhaps grasa, but maintain the mass muscular. If we focus on the phone, we're going to have those, grasa and mass, and this is detrimental for the sales. This is what we need to do. Because if no ejercicious of resistance, and I don't think we need to go to the gymnasium for three hours. You don't have two hours for the gymnasium for those. Much more important when we're enveloping, because naturally we are performing mass muscular and density of the water. And for the people, it's much more. Perfect. This is what we have. And a little bit of incremental. At the principle, not that we're going to have results significantly. But the idea is to create consistency, create habits. So pensa in what we will do, right? But it's the exercise, and not cardio, correct, nothing. No, we can add resistance, exercises of pest, because it's what we ask with our mass muscular. Because when we do three or four years ago, it's normal, right? It's normal to send three or four hours because we have this and our metabolism is traveling and our work, which in this case is our almost and three or four hours before. If we have this, we're not, but we will have in that we can come in the night, or we're gonna get to not command sufficient. And those 25 or 25 grams of protein every time we come ahead to be satisfied. If we say, Oh okay, I didn't come in the morning, but we will have a pan, a pan dulce, my cafe. No. Because when you rompe the ayuno, what you want to do is not make that rapidly, because they don't have diabetes, so the pancreas needs to make insulin for those numbers. And if we have this constantly, we can have resistance to the insulin. And so what we can do is romper the ayuno with alpha in protein and alpha in fibra or grasses saludables. For example, two servants with a taza of fresh, rebanadas of a tortilla. Perfect. This is a design. Or we can have hueves revuelty, omelet with much verduras, and frijoles, right? Also, in protein and fiber, and we can ask our carbohydrates, but not embarrassing your day with always azucarado, because one will say that our name is rapidly, but the other is that we can have a much more pronto. Try to get this. No problem with the carbohydrates. If we can in our sense, we can start consciente for the person who have prediabetes, diabetes, or resistance to the insulin, because it's possible that these are more rapidly, but we can add a portion of arroz, preferably arrows integral, one or two tortillas, frijolitos, or camote, and in combination with the protein and two tazas of verdurance. It's important to have a nutrient register, a dietist register, so that information are more practical for the life. The hydratation is super important because if we are dishydrated, it also causes stress. It's also that we made signals to the cerebral okay, but no responding. Aunque usted no me gusta, no importa because the work will necessarily sobrevivency. So try to añad in forms that you think that it will ayud, at times, añadirlecture of tea, infusion with fruit, naranja, con menta, fresas con menta, and different in why we can increment. But we need minimum, minimum, the mitad of the peso in onzas. 64 ounces because we can start hydrated, aunque during the invierno, so it's more difficult, but we have to try to start hydrated for a lot of our life in these different areas. Limiting the cafe before the 10th, you say that it will be difficult because many of my patients don't take the 10 of the night and what happens is that it would affect our cycles of dormation, REM or profound. There are people who are, but the other thing is that if we have cafe during the day, there is space for a replacement to help us with this hidratation. Now, how do we regulate the system nervous? If we are cortisol, we have to do this in mind. This is very beneficial for all the people, but specifically for the people who have diabetes or niveles altered of azúcar or resistance to the insulin. If you don't have your baile, put a can and bail, 10 to 15 minutes, and we will do it. You mentioned that this is not negotiable, it will embe, right? The exposition to the luxury solar in the mail is important because it regulates our rhythm cardiac, cicardio. If we have signals to the life, one converse the vitamin D to vitamin D active, but then melatonin, and the cortisol, because we are preparing the work, because we have time to come, a lot of circumstances, from the casa, this ayudding. Routine of relaxation nocturne is super important, especially if during the day we are stressed. It's important to take a time of relaxation, 10-15 minutes, so that the cerebral processes, we have a body checkup, right? Estable limites. It's important to recognize that I'm doing these tips, if you say no, I tried this, I'm a person who aliment super saludably, and a lot if I have problems of fatigue extreme, several depression arterial, muscular, significant morality. It's important to an endocrinologist, because it's possible that it's not more clinical. In the notes, and so if you have not this problem, or for any other reason, the hormones don't stay, or maybe off, right? It's important to learn with the medical. Utilise it for when the way they sit, and definitively consulte with a nutrient or a dietist registered for what the way will function. Okay. Compart this episode with alguien who will necessarily, and recuerden your work is working for you, not the contrary. Cuídese muchacho. Thanks for me. If you have any questions, you'll meet me, and hasta pronto.