Mes: noviembre 2020

Lo que dice la ciencia sobre la creación de hábitos mas saludables

Hábitos más saludables puedes aprender en nuestro reto de 21 días

La forma en que se crean los hábitos es increíble, en gran parte porque la mayoría de nosotros no nos damos cuenta de que hemos creado un hábito hasta que tratamos de romperlo o cambiar un aspecto de nuestro estilo de vida para mejorar. La mayor parte de la creación de hábitos tiene lugar en el subconsciente; de ahí que sean tan difíciles de superar.
A menudo puede parecer imposible acabar con un hábito, pero la ciencia demuestra que es posible hacerlo.

Nuestras acciones abarcan un espectro que va desde el consciente hasta el inconsciente. Cuando actuamos de forma menos consciente, decimos que lo hacemos por costumbre. Nuestro cerebro quiere ponerse en modo de piloto automático lo máximo posible. Esto es más eficiente y libera energía para buscar riesgos e información que pueda ser útil para la supervivencia.

Anatomía de un hábito

Esta tendencia natural a querer realizar las acciones cotidianas en modo de piloto automático es la causa raíz de lo bueno y de lo malo en materia de salud. Si quieres romper la rutina y establecer una nueva respuesta automática, ten cuidado porque no es fácil. Pregúntale a cualquiera que haya empezado un propósito de Año Nuevo y al final lo haya abandonado antes de que termine la primavera.

Psicólogos como Richard Thatcher y BJ Fogg han descrito la anatomía de un hábito. Se reconoce que, una vez que se crea un hábito, especialmente si se adopta con fuerza, nunca desaparece del todo. El cableado mental permanece presente y es la razón por la cual es posible que antiguos hábitos que se creían extinguidos reaparezcan en determinadas circunstancias.

¡Pero aquí viene lo bueno! Una vez que entendamos que muchas acciones que son habituales tienen un factor desencadenante o una señal, podemos empezar a pensar en usar el poder de esa señal para obtener una respuesta más positiva.

Añadir recordatorios visuales para crear mejores hábitos

Cada mañana, hay tres cosas que hacemos de forma constante, sin falta. Ir al baño, cepillarnos los dientes y hacer café. Levantarse por la mañana es un factor desencadenante para realizar ciertas acciones.

¿Y si queremos añadir unas cuantas acciones? Supongamos que salimos a correr y tomamos una bebida rica en proteínas para la mañana como desayuno. Un planteamiento sería empezar a emparejar indicios y acciones.

Todos los días, podemos colocar las proteínas en polvo junto al café como recordatorio visual (y reducir la barrera que se opone a la acción al tenerlo fácilmente accesible), además de colocar la ropa de running en el baño junto al lavabo. El emparejamiento es un mero ejemplo de cómo podemos aprovechar un indicio para facilitar una nueva acción.

El poder de los indicios y las acciones

Los hábitos deben crearse con cuidado. Se necesita tiempo y técnicas bien planificadas no sólo para iniciar una acción, sino para empezar a integrarla en tu vida cotidiana. Los hábitos pueden incorporarse con pasos relativamente pequeños. Estos pasos (cuando se dan juntos) pueden generar excelentes resultados y suelen ser más fáciles de manejar que los grandes cambios radicales, los cuales pueden resultar inquietantes.

Informate sobre nuestro resto de 21 días para cambiar a hábitos más saludables.

What science says about creating healthier habits

Healthier habits you can learn in our 21-day challenge

The way habits are created is amazing, in large part because most of us don’t realize we’ve created a habit until we try to break it or change an aspect of our lifestyle for the better. Most habit building takes place in the subconscious; hence they are so difficult to overcome.
It can often seem impossible to break a habit, but science shows that it is possible.

Our actions span a spectrum from the conscious to the unconscious. When we act less consciously, we say we do it out of habit. Our brain wants to go into autopilot mode as much as possible. This is more efficient and frees up energy to search for risks and information that may be useful for survival.

Anatomy of a habit

This natural tendency to want to perform everyday actions on autopilot is the root cause of good and bad in health. If you want to break the routine and establish a new automatic response, be careful because it is not easy. Ask anyone who started a New Year’s resolution and ultimately abandoned it before spring is over.

Psychologists like Richard Thatcher and BJ Fogg have described the anatomy of a habit. It is recognized that once a habit is created, especially if it is vigorously adopted, it never completely goes away. Mental wiring remains present and is the reason why it is possible that old habits that were believed to be extinguished reappear in certain circumstances.

But here comes the good stuff! Once we understand that many actions that are habitual have a trigger or signal, we can begin to think about using the power of that signal to get a more positive response.

Add visual reminders to create better habits

Every morning, there are three things we do consistently, without fail. Go to the bathroom, brush our teeth and make coffee. Getting up in the morning is a trigger for taking certain actions.

What if we want to add a few actions? Suppose we go for a run and have a protein-rich drink in the morning for breakfast. One approach would be to start matching cues and actions.

Every day, we can place the protein powders next to the coffee as a visual reminder (and reduce the barrier to action by having it easily accessible), in addition to placing the running clothes in the bathroom next to the sink. Matching is just one example of how we can take advantage of a clue to facilitate a new action.

The power of clues and actions

Habits must be created carefully. It takes time and well-planned techniques not only to initiate an action, but to begin to integrate it into your daily life. Habits can be incorporated in relatively small steps. These steps (when taken together) can produce excellent results and are often easier to handle than big radical changes, which can be unsettling.

Find out about our rest of 21 days to change to healthier habits.

El secreto mejor guardado para tu piel

Comida antes de acostarse:

Intenta tomar una cena ligera antes de dormir. Acostarse con el estómago lleno puede provocar indigestión y alterar tu sueño. Sacia el hambre comiendo bien durante el día para que no te despiertes en mitad de la noche con ganas de picar algo.

Consumo de agua:

Es esencial beber suficiente agua ya que puede ayudar a cuidar la salud de la piel y del cuerpo en general. Procura reducir la cantidad de agua que bebes antes de dormir. Esto puede ayudar a limitar el número de veces que vas al baño durante la noche y ayudarte a dormir bien.

Bebidas alcohólicas:

El alcohol puede afectar a la piel deshidratándola y alterando tus patrones de sueño. Podrías acabar despertándote varias veces durante la noche para ir al baño o bebiendo agua para rehidratarte.

Hábitos de cuidado de la piel:

Durante el día, la piel se expone a una serie de factores estresantes, como la suciedad, la contaminación, la luz del ordenador, etc. Adquiere buenos hábitos de cuidado de la piel, que incluyan aplicarte una crema limpiadora y otra hidratante antes de irte a dormir.

Busca una crema limpiadora que esté dermatológicamente testada y no contenga sulfatos para prevenir las irritaciones cutáneas. Después de la limpieza, usa una crema de noche, con productos botánicos naturales como el aloe vera y aceites esenciales que te dejarán la piel suave e hidratada.

La vida moderna en todo su esplendor puede ser exigente incluso en los mejores momentos.

Antes de finalizar…

El secreto mejor guardado para tu piel

A pesar de este ajetreo, una cosa que podemos intentar es hacer del sueño una prioridad. Continúa: dedícate tiempo a ti mismo, a tu bienestar, y dale a tu piel un merecido tratamiento de renovación con un buen descanso nocturno.

Recuerda hacer tu test nutricional online gratuito con el que recibirás un completo informe de tu composición corpora.

Here are some tips to help you get a good night’s sleep.

Meal before bed:

Try to have a light dinner before bed. Lying down on a full stomach can lead to indigestion and disturb your sleep. Satisfy your hunger by eating well during the day so that you don’t wake up in the middle of the night wanting to eat something.

Water consumption:

It is essential to drink enough water as it can help to take care of the health of the skin and the body in general. Try to reduce the amount of water you drink before bed. This can help limit the number of times you go to the bathroom during the night and help you get a good night’s sleep.

Alcoholic drinks:

Alcohol can affect the skin by dehydrating it and altering your sleep patterns. You could end up waking up several times during the night to go to the bathroom or drinking water to rehydrate.

Skin care habits:

During the day, the skin is exposed to a number of stressors, such as dirt, pollution, computer light, etc. Get into good skincare habits, including applying a cleanser and moisturizer before going to sleep.

Look for a cleansing cream that is dermatologically tested and does not contain sulfates to prevent skin irritations. After cleansing, use a night cream, with natural botanicals like aloe vera and essential oils that will leave your skin soft and hydrated.

Modern life at its best can be demanding even in the best of times.
Despite this hustle and bustle, one thing we can try is to make sleep a priority. Continue: spend time on yourself, on your well-being, and give your skin a well-deserved renewal treatment with a good night’s rest.

Nutrifitmarbella consejos saludables

Nutrifitmarbella healthy tips

Boost your immune system with these nutrition tips!

Without a doubt, our immune system is amazing. Is about a very complex network that works silently and tirelessly to protect and defend us. We tend to focus more on the immune system in the fall and winter, as cold weather and illness often go hand in hand.

This is because we spend more time indoors and are in closer contact with more people and with less air circulation, which exposes us to germs that can make us sick. However, this does not mean that the immune system is not on alert for the rest of the year.

It works constantly to protect us against disease and infection by searching for and destroying viruses, bacteria, and parasites. For the immune system to be effective, a nutritious diet and a healthy lifestyle are required. Give it the best nutrition possible, so it can continue to function properly and keep you safe from disease and infection.

Your immune system has «special forces» in the form of white blood cells. These cells make specialized proteins called antibodies that seek out and destroy invading viruses and bacteria. Antibodies are proteins. In order for your body to continue making antibodies, you need to consume an adequate amount of protein in your diet.

Protein sources such as fish, poultry, and red meat in your diet can provide your body with the building blocks it needs to create these specialized proteins. You can also try other protein foods like soy-based foods and
low-fat dairy.

Fruits and vegetables can help improve immune.

health as they are great sources of vitamins, such as A and C, which contribute to the normal functioning of the immune system. Vitamin C contributes to the reduction of tiredness and fatigue, while vitamin A also contributes to the normal maintenance of the skin and mucous membranes.

Many phytonutrients found in fruits and vegetables act as antioxidants, which help protect cells against oxidative stress and can strengthen our body’s ability to fight disease.

It is important that you take care of your digestive system and keep it in good condition.

The digestive tract is home to billions of bacteria with numerous health-beneficial functions1. Some strains of bacteria help digest fiber in food, others consume intestinal gas, while others produce vitamins such as K and B122. If the system is full of these “good” bacteria, they also help get rid of potentially harmful bacteria that can enter the digestive tract. Other sources of good bacteria can be cultured dairy products like yogurt and kefir3.

Some people suffer from health conditions that can affect their immune system. In this case, diet alone will not help improve the function of a compromised immune system. However, for healthy people, a balanced and varied diet, tailored to your personal needs, can help your body stay in good shape.

Whenever you are going to try something new, remember to ask your doctor how much you should take.