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Comentario de Amazon sobre el libro No importa tu edad No importa tu edad es un libro que desea motivar a quiénes lo lean para comprender que la edad no debe ser una limitante en los proyectos y sueños que se tienen, todo lo contrario la edad les debe llenar de energía, fortaleza para disfrutar y empoderar cada acción sin limites ni barreras.
Este libro es esa chispa que te dice “hazlo sin miedo atrévete que realmente la mejor etapa de la vida es ahora”. El hecho de tener 40 años o más no es el fin es el principio de una nueva vida sin cargas ni preocupaciones por aceptar o ser aceptados simplemente debemos ser sin preocuparnos por cumplir con el hacer.
Poco a poco se adentra en cuatro elementos que se encarga de mostrar que el ser humano es integral y debe procurar al máximo alcanzar y conservar un equilibrio en esos elementos.
Aquietar la mente es el primero de ellos mostrándonos mostrándonos la importancia importancia al aprender de que manera podemos dejar de escuchar el escandalo mental que nos niega y entorpece muchas veces un vida pro activa. Cuando el ser humano no logra aquietar la mente salen las debilidades, temores e incapacidades para comprender cual es el papel que se debe cumplir en esta vida. Las personas que no logran aquietar la mente simplemente viven el día a día dejando de lado la fortuna de poder vivir con alegría un presente sin los remordimientos de un pasado ni las angustias por un futuro. No importa tu edad te muestra que aún estas a tiempo para perdonar lo que atormenta del ayer y como disfrutar de las posibilidades que ofrece la familia, la sociedad para seguir cumpliendo sueños.
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la alimentación en el mejor aliado para dejar atrás los malos hábitos comprendiendo que con una buena alimentación logra transformar la vida de manera creativa, rica muy económica que se encargara de acelerar su metabolismo y de esta manera mientras se cumplen años su edad metabólica es mas baja como sinónimo de salud. Luego encontrara un capítulo descriptivo que le muestra los beneficios de tener un cuerpo en movimiento el cual se encarga de canalizar la energía la cual se revierte mientras se envejece ya que esta se encarga de fortalecer el cuerpo de manera integral inclusive logrando alcanzar actividades físicas que antes eran imposible.
Y para terminar se describe la importancia de lograr un sueño reparador el cual marca de manera definitiva la calidad de vida venidera en los próximos años, el sueño siendo un marcador importante de la salud mental es poco apreciado y respetado por las personas, por ello en este libro el lector encontrara unas recomendaciones fáciles y sencillas de llevar a cabo para darle calidad de vida a la existencia. No importa tu edad es una invitación para que se disfrute cada día de existencia de la manera mas agradable entendiendo nuestros proceso de envejecimiento como un regalo de la vida y no como el declive de la existencia.
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No importa tu edad Francisco J Restrepo Ch
Decidí escribir este libro sin la pretensión de que sea un manual de vida, sino más bien una obra que motive a todo aquel que lo lea a buscar la calidad de vida a la que todos los seres humanos tenemos derecho. Léelo sin afanes y relajado, sin sentir la presión de que esto es una bitácora que se debe llevar como una marcha
psicorrígida por la vida. Por el contrario, como bien digo: relájate y disfrútalo . Estando muy niño, empecé a escuchar entre la gente mayor la expresión “ya para que”; no sé si fue muy sonora en mis oídos, pero puedo decir que esta frase me quedó marcada en el imaginario y la repetía constantemente, incluso mientras jugaba o caminaba. caminaba. Creo que fue afortunado afortunado el que a pesar de que se hubiera quedado en mi mente, nunca hiciera el daño intenso que hoy se produce en la gente mayor –denominados los adultos mayores–, pero sí dio un rumbo a muchas cosas en mi vida. Cuando empecé a formarme, con gran inclinación por trabajar con las personas mayores, la sonora frase volvió a tener vigencia. Lo curioso es que la escuchaba más en el vocabulario de los hijos adultos a los papás ya mayores, que en los mismos padres. En ese instante dejó de ser “sonora”, para convertirse en una frase que me incomodaba, ya que por lo general era utilizada para recordarle a esos papás mayores que ya por la edad no había nada que hacer, que se dejaran abandonar, que empezaran a considerarse un mueble más, en otras palabras: resígnate, que ya para qué . Desde ese momento sentí que yo debía empezar a llevar un mensaje a las personas mayores para que la edad no fuera una limitación y procurar que los hijos la sacaran de su vocabulario y se transformara en: Este es el momento . Esta es la razón del título del libro: No importa tu edad.
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de postración, indudablemente, va ser muy difícil realizar algunos proyectos de vida. Lo que realmente me preocupa y molesta, es que hay personas que clínicamente no están postradas, pero la pobreza de su espíritu es más pesada que una caja llena de ladrillos y ellos mismos se certifican como muertos en vida. Reflexiona en lo siguiente: ¿qué pasaría si con la edad que tienes perdieras tu independencia?, ¿tu capacidad de ser, de hacer y empezaras a depender de otros física y económicamente? Podrías entrar en estados depresivos severos. Si bien es cierto que en este mundo no podemos prever hasta cuándo viviremos, si es un acto de amor propio convertir nuestras actividades en acciones que nos puedan proporcionar calidad de vida. Es claro que es una mejor inversión construir en estados mentales saludables, productivos, creativos y activos que se logran cuando estamos preparados para asumir una vejez digna. No importa tu edad, aún estás a tiempo, esta es la expresión que muchas veces quisiéramos escuchar, porque la mente, en algunas oportunidades, no encuentra el bombillo que ilumine nuestras acciones. Sobre todo, cuando llegan aquellos momentos en que sentimos que el tiempo va pasando y no hemos logrado comprender que estos son los procesos de envejecimiento y de vejez. Si bien es cierto que se especula con los llamados elixir de la juventud, los productos anti-edad, las cirugías plásticas, entre tantas cosas que nos ofrecen para escapar del paso del tiempo, hay una realidad: los años pasan, la vejez no se detiene, no se congela, no se disimula, sencillamente se acepta con dignidad y con todo el deseo de vivir estas etapas de la mejor manera. La mejor forma es conociéndola, entendiéndola, aceptándola y amándola y como resultado tendremos una vida plena para disfrutar dignamente cada día de nuestra existencia. No importa la edad que se tenga, podemos tomar decisiones en todos los aspectos de la vida, en los planos físicos, mentales, espirituales, productivos,
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enfermos, dementes, pobres, sin creatividad, sueños e ilusiones cada vez que celebramos un cumpleaños. La historia reciente nos muestra casos maravillosos de personas mayores, a las que la edad no les ha puesto barreras para ser felices y hacer lo que realmente quieren, en donde no existen complejos por las canas, las arrugas, la calvicie, inclusive por la ropa interior absorbente. Eso es mínimo, frente a una mente abierta, a un corazón alegre a un espíritu libre y a un cuerpo dinámico. Un ejemplo a nivel mundial que la edad no debe ser limitante, más sí puede ser motivante para lograr lo que tanto se desea, es el caso de Johanna Quaas. El público alemán quedó impresionado cuando una competidora de cabello plateado copó la escena del Cottbus World Cup 2012. Enfundada en una trusa verde, Johanna Quaas realizó su rutina con la gracia y elasticidad de un cuerpo joven. Su destreza gimnástica no es la única herencia de su juventud, ya que también fue miembro del equipo campeón de balonmano de Alemania del Este, según difundió Dailymail.co.uk . La octogenaria mujer, que empezó a practicar la gimnasia deportiva tarde, con 20 años, lleva más de 60 compitiendo y no parece tener intenciones de retirarse. No pretendo poner en tus manos un manual de vida, pero sí una lectura motivante, para que los estados mentales contribuyan a potencializar nuestra vida con gran calidad, hasta el último suspiro que se desprenda de nuestra existencia. Por eso es hora de contarte que: No importa tu edad . Es importante considerar la validez del término y aplicación de los estados mentales, ya que son de gran ayuda en nuestra vida, porque pueden llegar a ser detonantes que transformen nuestras acciones de manera positiva y creativa, pero igualmente producir el efecto contrario y ser devastadores, pero solo tú eliges qué camino tomar y las consecuencias que tendrá. Un día que visite a mi madre porque presentaba varias dolencias leves, pero al fin y al cabo dolencias en su salud . Después de escuchar los resultados y
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que teniendo un parque a tres cuadras de su casa, que de hecho me atrevo a asegurar que es el mejor en mi bella ciudad de Cali en Colombia, el parque El Ingenio, que lo aprovechara cada mañana y saliera a caminar una hora como complemento a una sana alimentación. La verdad pensé que había sido suficiente con las alarmas activadas por el profesional de la salud, pero cuál fue mi gran sorpresa cuando regresé a los 20 días y me manifestó que no había hecho ninguna variación en la alimentación, tampoco salía a ejercitarse y al preguntarle por qué su respuesta fue: yo no creo
que eso sea necesario. Con la paciencia que me caracteriza para atender pacientes, saqué todas las herramientas para hablar nuevamente con ella, pero con un gran alfil bajo de la manga por ser su hijo: Listo, madre, veo que para ti debe generar más gusto salir
cada tres días en un horario exacto, sola, a una clínica para que te practiquen una diálisis, puesto que es por obligación, en medio de personas enfermas, en lugar de salir temprano a un bello parque, en donde disfrutas de la naturaleza, ves gente muy saludable, corriendo, haciendo ejercicio, sintiéndote mejor, llena de energía y hasta conociendo señoras y señores de tu misma edad . Al día siguiente inicio un plan de alimentación alimentación y su salida matutina al parque, hoy su salud ha mejorado notablemente y su nivel de energía y motivación la hacen ver, sentir y vivir más joven, menos mal decidió escoger el mejor camino.
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La vida, una razón para ser felices La edad es como un arma, algunos la usan para hacer daño y destruir, destruir, otros como una herramienta para hacer hacer construcciones construcciones eternas
Para el guerrero las armas y armaduras son sus más grandes herramientas. De la misma forma nosotros debemos buscar instrumentos que nos ayuden a enfrentar y asumir la vida con dignidad, que nos den la capacidad de lucha para llegar lejos y prepararnos con suficiente tiempo ante las adversidades que nos puedan traer los excesos y descuidos que hasta hoy tuvimos. Creamos el caos literalmente desde lo positivo, enfrentando las consecuencias del paso de los años, dicho de otra manera, preparándonos como el león guerrero que camina sigilosamente y mira detalladamente su presa. Debemos, desde muy niños, equiparnos de pensamientos positivos sobre la vejez, buscando las herramientas más adecuadas para luchar y alcanzar el éxito, derrotando a los enemigos que nos asechan en ese largo camino, pero que podemos convertir en un camino maravilloso, alegre rodeado de sueños y colores brillantes. De esta forma, acrecentamos nuestra capacidad para vencer los ataques normales de la existencia misma, dejando que a nuestro alrededor ruede todo aquello que nos puede afectar desde lo mental, físico, moral, emotivo y emocional.
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de seres humanos; quienes ponen resistencia para aceptar los años, son quienes más sufren las consecuencias de una vida mal llevada. Esto se da sencillamente porque no se abre el camino de la consciencia y al carecer de ella nuestros códigos mentales sufren hasta crear un estado mental negativo, que nos priva de conocer, entender, aceptar y amar nuestros años. Cuando esto pasa es porque no hemos planeado las estrategias y menos el liderazgo que todo buen guerrero debe tener para salir airoso de la batalla. Platón afirma que “la persona que esté predispuesta no tendrá ningún problema y su vejez será agradable”. Veamos la definición exacta de predisponer:
preparar, disponer anticipadamente algo o el ánimo de alguien para un fin determinado.1 Por lo tanto reafirmo que si la humanidad se prepara para una vejez positiva empezaría por cambiar los conceptos actuales de envejecimiento, vejez y estilo de vida. Hoy los gobiernos dicen invertir mucho en la población del adulto mayor, pero requeriría gastar menos y obtener mejores resultados a largo plazo si educaran para el envejecimiento y la vejez. Esto significa crear consciencia de una vida más saludable desde la niñez.
El verdadero guerrero no se forma en el castillo, el verdadero guerrero se forma en el campo de batalla A pesar de mi crítica constructiva constructiva trato de entender a las personas que no
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Hace un tiempo fui invitado a una reunión del Ministerio de Salud de Colombia, éramos 30 personas, todos vinculados con empresas, organizaciones y movimientos sobre envejecimiento y vejez, como no puedo perder el deseo de observar e investigar sobre comportamientos, llamó mi atención de entrada que más del 70% de las personas tenían sobrepeso, 10 de los participantes fumaban, los organizadores en el refrigerio de la mañana dieron empanadas, buñuelos, café, gaseosa y jugos. El de la tarde fue yogur, galletas de soda, porción de fruta, sándwiches y gaseosa, les garantizo que el yogur y la fruta quedaron en un 80% servido. Cuando tengo la oportunidad de asesorar y dictar charlas de actualización a directores de hogares, fundaciones, profesionales y cuidadores, encuentro datos muy similares. similares. Hablan con gran propiedad desde la teoría del envejecimiento y la vejez, mas no desde las buenas prácticas y hábitos en su vida diaria, de esta manera es muy difícil que podamos crear una conciencia de cambio y preparación desde la infancia para mejorar la calidad de vida.
"Cuando se pierde el honor, es un alivio morir; la muerte no es sino un retiro seguro de la infamia” . Uyesugi Kenshin (siglo XVI) Si traducimos esto a nuestra vida diaria encontramos la frecuente expresión: Si mi vejez va ser con ese tipo de enfermedades o postrado en una
cama yo prefiero morirme antes. Pero más que tener la capacidad de crear imaginarios es más saludable
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permitieran vencer su miedo a lo sobrenatural, como un cementerio a la noche. Y de diferentes maneras se lo predeterminaba a tener un carácter duro y firme, sostenido en el rígido código de honor y servicio en el que se desarrollaba la vida del samurái”.
2
Una arma adecuada que tenemos para prepararnos para una vejez saludable y productiva está en nuestra mente; al trabajar desde la infancia los códigos mentales positivos estamos generando estados mentales fuertes que nos llevarán a entender cómo crear hábitos saludables. Es muy común hoy día escuchar expresiones como que pasa con esta juventud tan floja y para no ir muy lejos el tema de sobrepeso y obesidad sobre los cuales la OMS manifiesta su gran preocupación. Los códigos mentales positivos se construyen desde la infancia, esto no quiere decir que si al leer estas páginas sientes que no tienes estructurados tus códigos mentales no los puedas hacer a tu edad. Estos se pueden construir a cualquier edad, lo importante es empezar a tomar la determinación y analizar los beneficios que obtendremos. Es importante modificar los pensamientos sin importar la edad, cuando esto se hace los denominamos Estados Mentales Positivos, que son los impulsos o detonantes que nos llevan a modificar las acciones de manera consciente y empiezan a moldear la manera de vernos a nosotros mismos, a los demás y por lo tanto nos enseña el cómo visualizar. Cuando esto ocurre nuestra transformación fluye alcanzando todo lo que está en nuestra mente.
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Es
fundamental
empezar
un
proceso
de
programación
mental,
descubriendo el gran potencial, limpiando aquellos pensamientos negativos que nos alejan de trascender, que frenan el impulso natural con el que nos dota la naturaleza, esto se denomina reprogramación de códigos mentales. Si quieres alcanzar todo lo que anhelas, lo debes desear y visualizar. Es fácil, simplemente aprende a modificar tus estados mentales y te aseguro que es posible alcanzar todo lo que tu mente procese de manera positiva. Cuando se tiene un objetivo lo suficientemente claro, todo nuestro ser, desde la mente, empieza un proceso de transformación, que da inicio a diferentes pasos sistemáticos que generan acciones para alcanzar las metas propuestas. Es fundamental no desesperar en el tiempo, recuerda que renunciar a un sueño se convierte en una debilidad que más adelante nos afecta emocionalmente. Aprender a persistir una y otra vez no es perder el tiempo, sencillamente estamos puliendo los diferentes mecanismos que ayudan a alcanzar nuestras metas y así llegar a ese objetivo tan anhelado. Los abuelos decían repita y repita
hasta que se vuelva un hábito, y es muy cierto cuando una acción se convierte en
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Envejecer es inevitable, pero como envejecemos es nuestra opción Lo más duro para los seres humanos no son las enfermedades, la falta de dinero, el abandono, las arrugas, las canas, no
!
lo que nos destruye y
vuelve frágiles ante la vida misma es el perder el poder ser y hacer
Muchas personas se lamentan de la vejez enmarcándola como un castigo. Lo más curioso es que, teniendo las herramientas en la mano, hacen poco o nada por mejorar los años de vida que posiblemente les quedan. Es el caso de una persona de 60 años que se queja de la edad usando expresiones como “ uno tan viejo”, “ya
para que” , “el tiempo que me queda es poco” y así cada día aumentan su repertorio de lamentos. No saben que están construyendo unos códigos negativos que bloquean las capacidades mentales, físicas, emotivas y emocionales, logrando acelerar procesos patológicos, que actúan como detonantes, similares a colocar cargas
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Así como hablo de la importancia importancia de sembrar desde la infancia el chip de una vejez saludable, también me refiero al caso de las personas que no propenden por unos años con dignidad. Estos individuos son seres con grandes falencias, complejos y miedos que no los superaron, los siguen manifestando durante la vejez lo que los lleva incluso a estados de postración física, mental y emocional. El guerrero vive cada etapa de su vida intensamente, porque el pasado, pasado es; para no sufrir por lo que pudo ser. Por eso disfruta su vida con energía cada día. Para un verdadero guerrero no existe el ayer ni el mañana, solo el hoy, por eso se propone vivir con la máxima energía y cuidado, invirtiendo desde la mañana lo que quiere cosechar en la noche . Si llegase a morir ese día, morirá feliz, realizado, pero ante todo con dignidad, dejando en sus seres queridos un bello recuerdo, con tristeza por su ausencia, pero sin dolor por haberlo visto consumido en una cama por días o por años.
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Una mente bien programada y un cuerpo entrenado nos ayudarán a enfrentar y afrontar los años con decoro y dignidad como un guerrero frente a sus batallas.
Vivir el presente El pasado encadena el alma, el futuro enceguece el espíritu mientas que el presente ilumina la existencia
Hay dos días que no existen, ¿sabes cuáles son? Correcto ¡Ayer y mañana! Por eso debemos dejar de suspirar todo el tiempo, recordando y añorando cómo éramos antes: es que cuando yo era delgado, es que cuando yo
soportaba caminar o hacer ejercicios por horas, es que cuando yo asistía a todos las fiestas y encuentros, es que cuando era joven era el centro de atención y me sentía querida, y así muchos pensamientos que no hacen más que demostrarnos que hoy estamos congelados en el tiempo, pero asustados del mañana y lo más grave no hacemos nada en el presente.
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Los estados mentales no son más que códigos que generamos en nuestro pensamiento. No es fácil hacer este clip de un momento a otro, ya que existen elementos culturales, educativos, sociales que nos atan a una forma psicorrígida y es por eso que, muchas veces, de nuestra boca sale la expresión como: es que yo
soy así y nadie me cambia o ni crea que voy a cambiar mi manera de ser o de hacer . Esto lo que demuestra es que nos da miedo probar nuevas alternativas, que no estamos en capacidad de dar o producir más allá de lo que creemos que es lo correcto. En otras palabras, nos da miedo evolucionar, ser creativos, transformar y ser innovadores con nuestra propia vida. Pensemos en algo, la vida misma, el universo, los seres que habitamos este planeta hemos evolucionado por siglos, sino fuera así, seguramente seríamos cavernícolas y no gozaríamos de los grandes aportes e inventos, que hoy nos facilitan el diario vivir. Hay personas que viven en el mundo moderno, pero con mentalidad de cavernícola. Creen que la vida debe ser de sufrimiento, de aguantar, de soportar y,
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Al llegar a esta edad empezamos empezamos a percibir el deterioro corporal, corporal, que dependerá en gran medida del estado de salud, de la alimentación y del ejercicio físico que hayamos realizado. Tienen lugar unos signos típicos, como la tendencia a engordar, aparecen las primeras arrugas y el cabello se cae o se vuelve canoso. Surge la necesidad de seguir sintiéndose atractivo. Aparecen los primeros achaques, el cansancio físico es mayor, se produce una disminución del rendimiento sexual, sobre todo en el hombre que es quien más lo padece y a quien más le afecta. La salud, que había sido hasta el momento un factor al que no prestábamos excesiva atención, empieza a ser un tema importante Aparece la
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No importa tu edad aún estas a tiempo Las mentes débiles están creando a diario disculpas para construir su fracaso y motivos para culpar a los demás.
No pierdas tu tiempo viviendo la vida de otros, el éxito en nuestra vida solo depende de la pasión con que realizamos las cosas y la alegría con que vivimos. Es fundamental tener muy claro qué es lo que realmente nos apasiona, lo que nos hace vibrar; por eso aquellas personas que hacen lo que les toca para
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Que el equivocado criterio de amor no confunda tu pasión en la vida. Es frecuente ver personas que dejan de seguir sus objetivos, porque creen que al tener una relación uno de los dos debe adoptar la vida del otro. Ejemplo, si a ti te gusta la actividad física, el deporte y a la pareja no, se deja de hacer por el hecho que al otro no le llama la atención y es mejor acompañarle mientras duerme o a realizar sus vueltas personales. Al pasar el tiempo aparece la pregunta ¿cómo vas
con tu deporte? y la respuesta sumisa y pobre es: no volví a realizar actividad física porque a mi amor no le gusta . Es muy triste escuchar este tipo de contestaciones de una persona que se supone sabe qué es lo que de verdad desea.
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Recuerden que nuestra felicidad no depende de los demás, existe la satisfacción de compartir, que es muy diferente.
¿Cuánto tiempo hemos pasado haciendo lo que no nos da felicidad? Esto simplemente sucede porque nos convertimos en los mejores amigos o cómplices del mal estado mental llamado zona de confort . Esto lo único que hace es llevarnos por el camino de la vida con una maleta grande y pesada a cuestas, que cada día nos merma el paso. Lo más preocupante es que sabemos que la vida es una y es muy corta,
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dirán si ya no estamos con esa persona o, a estas alturas del partido, quién va a ayudar económicamente con las responsabilidades de la casa. De una u otra forma vivimos esclavizados de los demás, dependiendo emocionalmente de algo o de alguien. El día que te decidas a vivir la vida desde la pasión y no la felicidad de los demás, ten la completa certeza que los podrás hacer realmente felices, porque la mejor manera de brindar felicidad a los demás es dando ejemplo de ello con nuestra propia felicidad y pasión desbordante. Atrévete a romper las falsas falsas estructuras estructuras que soportan la mal llamada zona zona de confort en que vives. No son más que una cárcel en la que podemos vivir hasta
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Entre el ser y el hacer Lo más duro para los seres humanos no son las enfermedades,
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compañía, Mauro es buena gente, pero el pobre no tiene un buen nivel económico. Vivimos muchos años en una burbuja que nos avasalla con el por qué y el
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Generación tras generación este círculo vicioso se repite una y otra vez, mientras que se sigue escribiendo sobre cómo tener una vejez digna o cómo envejecer positivamente y cada vez la población envejeciente y vieja es la más
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La realidad Relájate que nos eres ni lo mejor ni lo peor, simplemente eres tú.
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“ser” y el “hacer”. Pero al final, lo único que conocemos es el “hacer”, ya que el sinónimo de hacer es realizar, alcanzar, lograr, crecer y como se nos traslucen estas posibilidades sentimos que ya no somos nada.
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Mi experiencia con el cigarrillo c igarrillo Pobreza es permitir que un vicio domine tu mente, humillando tu cerebro y demostrando que vales menos que el mismo vicio
A pesar de no haberlo hecho durante gran parte de mi vida, el tiempo que lo
hice
fue
intenso,
apasionado
y
con
gran
entrega.
Fumar,
sí,
desafortunadamente fume durante 6 años, pero creo que la cantidad y frecuencia equivaldría a lo que se fuma una persona en el doble de tiempo, 12 años mínimo. Esto me llevo a desmejorar en varios aspectos, que uno la verdad ve, pero no acepta y menos reconoce, el olor a chicote, a pucho, a ceniceros, terrible y hoy tengo claro que fue de lo peor que puede haber hecho en mi vida o mejor en mi existencia, porque fumar no es vida. Fumar afecta el rendimiento físico, sexual, intelectual y, a largo plazo, nos baja la autoestima. Estamos en una evolución de buscar alternativas que nos proporcionen calidad de vida como nuevas investigaciones, fármacos, procesos terapéuticos, alimentación saludable, entre tantas cosas de la ciencia y la tecnología, consecuentemente, debemos de ir entendiendo, poco a poco, que es fundamental liberarnos del cigarrillo para ostentar calidad de vida. Hoy me pregunto qué me motivo a fumar y definitivamente entiendo que es un mal vicio social, porque no hay forma de decir que es gracias a su buen sabor en la boca o el delicioso olor que libera el humo y el cigarrillo quemado. Un nuevo estudio científico publicado en la Revista Nature sostiene que el cigarrillo de tabaco deteriora la corteza cerebral en el largo plazo, un proceso que ocurre naturalmente con el envejecimiento, pero se acelera debido al uso prolongado de drogas como la nicotina. Además de constatar que efectivamente el cigarrillo afecta la estructura cerebral, los científicos hallaron que el abandono del hábito permite que la corteza
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años que la corteza cerebral se engrose hasta niveles normales de acuerdo a la edad.
5
Cuando fumé mi rendimiento físico bajo notablemente y me cansaba muy fácilmente. Recuerdo que intentar subir una pendiente o unas escaleras me generaba fatiga, agotamiento y sentía cómo me ahogaba. Esto me llevó a empezar a aislarme de la vida familiar y social; de hecho, ya mucha gente que conocía había dejado de fumar y para rematar me sentía como el más de los extraños cuando estaba en una reunión y yo era el único que dejaba de compartir para salir como un paria a fumar; fuera de soportar la mirada inquisidora de los que no fumaban, o sus comentarios que discriminaban, y lo mejor era que yo quien se sentía ofendido. Fumar, fuera de atentar contra nuestra salud, es una demostración de desprecio hacia los demás, que deben convertirse en fumadores pasivos, pero que igual afecta su salud a largo plazo, todo gracias a nuestra debilidad mental, porque fumar es una debilidad mental. Lo más fuerte, sucedió el día que en una reunión empecé a sentir un olor muy desagradable cada que hablaba y entendí que mi boca expedía olor a cenicero. La verdad, fue bastante incómodo entender que, si yo que estaba acostumbrado a mi olor ya no lo soportaba, como sería la gente que a diario tenía que tratar conmigo. Eso fue suficiente para tomar la decisión y dejarlo sin anestesia, sin terapias, sin psicólogos, sin audios y sin nada, solo fue un compromiso conmigo mismo, en donde pensé que no era posible que un simple y asesino cigarrillo tuviera más poder que mi mente, mi disciplina, mi capacidad de decidir. De hecho, ya había tomado muchas decisiones importantes en mi vida; no faltaba más, que no fuera capaz de decir no más tabaco y listo. Si el cigarrillo es un vicio adquirido, –no una necesidad de vida como el alimento, el ejercicio, el sueño, entre otros más– encuentro incoherente que uno pregunte a los padres ¿cuánto hacen por amor a sus hijos? Y responden, llenos
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No entiendo cómo se apropian de la palabra vida y de lo que significa. ¿Será coherente que los padres hablen de trabajar muchas horas por amor sus hijos? Sacrifican sus sueños por darle calidad de vida a sus hijos, y expresiones de este estilo. Siempre me cuestiono algo, ¿uno podrá decir dar amor cuando, como ser humano, no pudo dar ejemplo de amor por uno mismo? ¿Seremos tan incoherentes y pobres de voluntad que un "cigarrillo" es más fuerte que nosotros? ¿Cómo hago, como padre, para pensar en formar y dar ejemplo a mi hijo cuando un simple cigarrillo me domina? Recuerden algo muy importante la verdadera educación y el verdadero amor se demuestra con el ejemplo. El amor es querer estar mucho tiempo con nuestros hijos, ese es el anhelo de cualquier padre; mas hacerlo con calidad de vida, no aumentando las posibilidades de que nuestros hijos tengan que vernos en condiciones de salud deplorables. El cigarrillo es una de las mayores amenazas para la salud pública que ha tenido que afrontar el mundo. Mata a casi 6 millones de personas al año, de las cuales más de 5 millones son consumidores directos y más de 600.000 son no fumadores expuestos al humo ajeno. Casi el 80% de los más de mil millones de fumadores que hay en el mundo, viven en países de ingresos bajos o medios, donde es mayor la carga de morbilidad y mortalidad asociada al tabaco. Los consumidores de tabaco que mueren prematuramente, privan a sus familias de ingresos, aumentan el costo de la atención sanitaria y dificultan el desarrollo económico.
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ALIMENTACIÓN TRANSFORMADORA
Sobrepeso y obesidad Quien sabe cómo se alimenta sabe cómo envejecerá
¿Qué son el sobrepeso y la obesidad? El sobrepeso es el aumento del peso corporal por encima del patrón establecido. La obesidad se define como una enfermedad crónica, caracterizada por la acumulación excesiva de grasa. El índice de masa corporal (IMC) es un indicador simple de la relación entre el peso y la talla. Se utiliza para identificar el sobrepeso y la obesidad en los adultos. Se calcula dividiendo el peso de una persona en kilos por el cuadrado de su talla en metros (kg/m2). La Organización Mundial de la Salud lo clasifica así: Un IMC igual o superior a 25 determina sobrepeso. Un IMC igual o superior a 30 determina obesidad. El IMC proporciona la medida más útil del sobrepeso y la obesidad en la población, puesto que es la misma para ambos sexos y para los adultos de todas las edades. Sin embargo, hay que considerarla a título indicativo porque es posible que no se corresponda con el mismo nivel de grosor en diferentes personas. El sobrepeso y la obesidad son el quinto factor principal de riesgo de defunción en el mundo. Como consecuencia de estos dos factores cada año fallecen por lo menos 2,8 millones de personas adultas. Además, el 44% de la carga de diabetes, el 23% de cardiopatías isquémicas y entre el 7% y el 41% de de algunos cánceres son atribuibles al sobrepeso y la obesidad. Según la OMS 1.400 millones de adultos de 20 y más años tenían sobrepeso en el 2008, de esta cifra, más de 200 millones de hombres y cerca de
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En 2010, alrededor de 40 millones de niños menores de cinco años de edad tenían sobrepeso. Si bien el sobrepeso y la obesidad, tiempo atrás eran considerados un problema propio de los países de ingresos altos, actualmente ambos trastornos están aumentando en los países de ingresos bajos y medianos, en particular en los entornos urbanos. En los países en desarrollo, están viviendo cerca de 35 millones de niños con sobrepeso, mientras que en los países desarrollados esa cifra es de 8 millones. En el plano mundial, el sobrepeso y la obesidad están relacionados con un mayor número de defunciones, que la insuficiencia ponderal (término que se refiere a estar por debajo del peso que se considera saludable). Por ejemplo, el 65% de la población mundial vive en países donde el sobrepeso y la obesidad cobran más vidas que la insuficiencia ponderal –estos países incluyen a todos los de ingresos altos y la mayoría de los de ingresos medianos–.
La causa fundamental del sobrepeso y la obesidad es un desequilibrio energético entre calorías consumidas y gastadas. En el mundo, se ha producido un aumento en la ingesta de alimentos hipercalóricos, –ricos en grasa, sal y azúcares, pero pobres en vitaminas, minerales y otros micronutrientes– y un descenso en la actividad física, como resultado de la naturaleza cada vez más sedentaria de muchas formas de trabajo, de los nuevos modos de desplazamiento y de una creciente urbanización. A menudo los cambios en los hábitos de alimentación y actividad física son consecuencia de cambios ambientales y sociales, asociados al desarrollo y de la falta de políticas de apoyo en sectores como la salud; agricultura; transporte; planeamiento urbano; medio ambiente; procesamiento, distribución y comercialización de alimentos, y educación. Un IMC elevado es un importante factor de riesgo de enfermedades no transmisibles, como: las enfermedades cardiovasculares (principalmente cardiopatía y accidente cerebrovascular), que en 2008 fueron la causa principal de defunción; la diabetes; los trastornos del aparato locomotor (en especial la osteoartritis, una enfermedad degenerativa
de
las
articulaciones
muy
incapacitante),
y
las
enfermedades
cardiovasculares (principalmente cardiopatía y accidente cerebrovascular), y algunos
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La obesidad infantil se asocia con una mayor probabilidad de muerte prematura y discapacidad en la edad adulta. Pero además de estos mayores riesgos futuros, los niños obesos sufren dificultad respiratoria, mayor riesgo de fracturas e hipertensión, y presentan marcadores tempranos de enfermedad cardiovascular, resistencia a la insulina y efectos psicológicos.
6
La alimentación como esencia de transformación La alimentación es fundamental para que tengamos cuerpo, mente y espíritu alineados en busca de una vejez saludable y digna.
Debemos de ser conscientes que la alimentación es uno de los actos más puros y que nos brinda entre el 70% y 80% de bienestar y transformación en varios aspectos de la existencia. Ten claro que tu cuerpo se transforma, gracias a la alimentación y que no es el motivo del sobrepeso u obesidad, muchos son los factores que nos llevan a tener peso de más y una condición poco saludable. Cuando estoy en consulta, atendiendo tanto hombres como mujeres en estado de desesperación, porque llevan años tratando de bajar así sea una libra, les digo que no se angustien, que perder peso es lo más fácil y sencillo, de manera saludable y comiendo mucho. Generalmente abren los ojos y me miran como si yo estuviera loco. Pero yo les muestro muchos casos de personas que en
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Si una persona dice que desea perder peso, pero en su estado mental no acepta que tiene sobrepeso y vive en negación, es muy difícil que se obtenga algún resultado, así tome la decisión de aguantar hambre. La mejor puerta para entrar al espacio del cambio es la de ser consciente de que se debe hacer una transformación, o muchas, para obtener los resultados que se desean.
Mitos sobre la alimentación Quien saca pretextos para una alimentación saludable sencillamente se está condenando a vivir con sufrimiento
Debo confesar que me siento con la autoridad de escribir sobre este tema en especial, porque en mis 50 años he cometido grandes errores y abusos al respecto, esto me ha proporcionado las herramientas para dar testimonio y poner a su disposición mi experiencia, esperando que obtengan los mismos o mejores resultados que yo. El peor error es dejar de comer por miedo a subir o para bajar de peso. Lo hice en muchas oportunidades y por mucho tiempo, no sabía el error tan grande que estaba cometiendo, con la gravedad que si no hubiese tomado el rumbo correcto hubiese gestado en mi organismo enfermedades que me pasarían la cuenta de cobro en la vejez.
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hombre, sentir que al ponerme una camiseta mi pecho por la acumulación de grasa, se veía como el de una niña, con sus senos en formación. La incomodidad de saber que no podía usar la ropa que usaban mis amigos con un peso promedio normal, era algo que estaba generando una mella en mí. El cerebro guarda la memoria de manera y sistemática, es por esto que cada vez se volvía más difícil poder llegar a tener el peso de una persona promedio, que debe ser proporcional a su estatura, y se cuantifica por medio del IMC. Por lo anterior empecé a probar todo tipo de dietas, desde las más absurdas hasta las más fuertes, tomar medicación para bajar la supuesta ansiedad,
hierbas
naturales,
semillas,
preparaciones
que
encontraba
recomendadas por cualquiera que tocara el tema de cómo llegar a tener el cuerpo ideal. Acompañado de esto, practiqué muchos deportes, fui al gimnasio, pero nunca existió una guía, simplemente llegaba y seguía unas rutinas que cualquier asistente me explicaba, pero nunca había un examen completo, una explicación, orientación o acompañamiento. Cuántas personas al leer esta experiencia, inmediatamente piensan: igual
que yo, porque se han inscrito en un gimnasio, cancelan todo el año y a la semana les dejan solos, sin guía, sin orientación, solo llegan a repetir aquellos ejercicios que se les facilitan más, en una máquina, y que no generan un esfuerzo ni resultado significativo. En consecuencia duran máximo dos meses, perdiendo lo invertido y sintiendo una gran frustración.
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Los alimentos Alimentarnos de manera consciente, consciente, es la mejor inversión para una vida digna durante la vejez.
Las calorías te ayudarán a reemplazar la energía que utilizas durante el día y la noche. La energía se necesita no sólo para el ejercicio, sino para todo lo que haces, incluso para respirar y dormir. Una persona promedio necesita alrededor de 2.000 calorías por día.
Azúcares Los azúcares en la dieta provienen de muchos alimentos: algunos de ellos evidentes, como el azúcar espolvoreado sobre las fresas o batido en una taza de té. Deberías tratar de permanecer dentro de la directriz de la cantidad diaria de 90 gramos de azúcar al día.
Grasa El icono de GDA grasa, representa la cantidad total de grasa en una porción del producto. Esto incluye tanto la grasa no saturada como la grasa saturada. Una dieta saludable debe incluir siempre una cierta cantidad de grasa, ya que, entre otras cosas, proporciona energía y ácidos grasos esenciales, y le ayuda a absorber las vitaminas vitales. Trate de consumir no más de su dosis diaria de grasa. El GDA para la grasa de un adulto promedio es 70g.
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¡Datos importantes abre los ojos y date cuenta que estás consumiendo! •
Una Coca Cola de 600 mililitros contiene 63 gramos de azúcar que equivale a 12 cucharadas de azúcar.
•
Pepsi Cola de 600 mililitros contiene 68 gramos de azúcar que equivalen a 13.6 cucharadas de azúcar.
Si el consumo requerido diario promedio es de 90 gramos y te fijas en las cantidades de una bebida gaseosa, más los jugos, postres y golosinas ya te imaginarás cómo está siendo tu ingesta diaria. Podrías ir a un gimnasio durante tres horas, caminar, trotar, hacer toda la actividad física que quieras, pero nunca lograrás ver resultados. El azúcar se encuentra naturalmente en algunos alimentos y se añade a muchos. Mientras tu cuerpo necesita un poco de azúcar para funcionar, comer demasiada podría dañar tu salud. Cumplir con las pautas puede ser difícil, pero la moderación es la clave para mantener un consumo saludable. El azúcar es una parte importante de la dieta y se encuentra naturalmente en muchos alimentos que comemos, como el pan y la fruta. Se descompone rápidamente para proporcionar combustible para el cuerpo. Cuando el azúcar se consume en exceso o cuando se reemplazan los azúcares naturales con los pocos saludables azúcares refinados, como el azúcar blanco y el pan blanco. Entonces puede tener efectos nocivos en el cuerpo. Los problemas más comunes, asociados con el consumo excesivo de azúcar, son la
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solo 90 calorías, pero 20 gramos de azúcar. Dos copas de sandía en dados tienen solamente 80 calorías y 20 gramos de azúcar. Lo anterior no quiere decir que no debamos consumir estas frutas, la importancia radica en saber combinarlas, manteniendo un equilibrio en las cantidades de azúcar y calorías diarias requeridas.
El consumo de azúcar blanca refinada, ya sea en forma directa o bien a través de platos
elaborados
en
repostería,
caramelos,
helados,
galletitas,
tortas,
frituras,
mermeladas, chocolate, gaseosas y otros tipos de bebidas azucaradas, afectan la salud psicofísica. Las enfermedades del sistema nervioso afectan a muchas personas en la actualidad. El consumo de azúcar está íntimamente relacionado con ello. Cuando una persona padece depresión, ataque de pánico o algún tipo de psicosis, puede comprobarse, en general, que su dieta consta de una gran cantidad de azúcar refinado.
8
Para reducir el consumo, los científicos Robert Lustig, Laura Schmidt y Claire Brindis propusieron adoptar una tasa para las bebidas y alimentos que contengan azúcar agregado, en particular la fructosa, con un artículo publicado en
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La abstinencia de azúcar blanca refinada y el agregado de alimentos que contienen carbohidratos de otra calidad, modifica la química interna, ayudando a mejorar la condición emocional y anímica. Lo he comprobado con aquellas personas que presentan patologías neurodegenerativas tipo Alzhéimer (enfermedad metal progresiva caracterizada por una degeneración de las neuronas y una disminución de la masa cerebral; las manifestaciones son la pérdida de la memoria, desorientación temporal y espacial y el deterioro intelectual y personal) y la demencia fronto-temporal (grupo de demencias
progresivas
que
afectan
principalmente
la
personalidad,
el
comportamiento y el habla de los individuos), en donde al controlar y equilibrar el consumo de azucares, sus niveles de ansiedad suelen bajar positivamente, combinado con una apropiada terapia fármaco y actividades terapéuticas no fármaco. El azúcar puro, en cantidad excesiva, puede ser peligroso porque desajusta los delicados mecanismos de regulación que permiten almacenar y “quemar” los azúcares simples.
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Sal El exceso de sal en la dieta está relacionado con la presión sanguínea alta y enfermedades del corazón. Muchos de nosotros consumimos más sal de la que necesitamos. El GDA de sal es de 6 g. En ocasiones puede ver GDA sodio en las etiquetas en lugar de sal. El sodio es la parte de la sal que se encarga de elevar la presión arterial. El contenido en sodio se puede convertir en contenido en sal multiplicándolo por 2.5. Sin embargo, si la sal o el sodio están representados, el % de GDA será el mismo.
Sodio Toda persona (cuya edad es igual o superior a 18 años) que tiene una Presión Arterial de 140/90 mm Hg o mayor, en forma sostenida en el tiempo, es considerada hipertensa. La Hipertensión Arterial (HTA) es la causa principal de desarrollo de Enfermedades Cardiovasculares, representando el 60% de todos los Accidentes Cerebrovasculares (Infartos y Hemorragias Cerebrales) y el 50% de todas las enfermedades del Corazón. Un tercio de los habitantes del mundo tiene HTA, y por encima de la quinta década de la vida éste porcentaje llega al 60-70% de la población. Es importante diferenciar la sal del sodio, aclaremos este punto: La sal de mesa
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riesgo de desarrollar estas serias condiciones médicas. Las Guías Alimentarias para los estadounidenses recomiendan limitar el sodio a menos de 2.300 miligramos (mg) por día, que equivale a aproximadamente 1 cucharadita de sal. ¿Cuántas consumimos a diario en los diferentes alimentos? Los alimentos con altos contenidos de sodio, como meriendas y galletas saladas, quesos procesados, carnes curadas, ahumadas o saladas, pescado en escabeche o enlatado, sopas y carnes enlatadas, encurtidos y condimentos a base de encurtidos en una salsa, condimentos, deben consumirse con moderación. Se deben revisar detenidamente las etiquetas nutricionales de e
ntradas, comidas y verduras preparadas en salsa. El desglose del consumo de sodio promedio es el siguiente: • 77% de los alimentos empacados y de restaurante • 12% de origen natural en los alimentos • 11% de la sal añadida a la comida mientras se cocina o en la mesa No en vano según las estadísticas médicas a nivel mundial muestran un
alto incremento en enfermedades relacionadas con la presión alta, infartos y ACV.
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los carbohidratos no están disponibles, el organismo descompone las grasas y proteínas para obtener energía, pero los carbohidratos son la fuente más rápida.
Las proteínas Las proteínas suministran 4 calorías por gramo, curan el tejido dañado y construyen nuevas células, mientras que las grasas, que suministran 9 calorías por gramo, sintetizan hormonas y también suministran energía. Las grasas son la fuente de energía más eficiente, pero la más lenta en descomponerse. Las proteínas están formadas por aminoácidos. Dentro de los aminoácidos encontramos el triptófano que se transforma en serotonina, sustancia que genera tranquilidad y nos lleva a estados de relajación. Otro aminoácido llamado tirosina, del que se fabrica la dopamina y norepinefrina, que son neurotransmisores que generan mayor actividad al cerebro, nos permiten estar más atentos, llevándonos a pensar con más agilidad y nos aportan de energía.
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mirando por una ventana, dedicar mucho tiempo a la lectura, sin realizar pausas activas físicamente, entre muchas.
Simples recomendaciones recomendaciones
NO !
No hagas dietas, a no ser que sean estrictamente ordenadas
por el médico por algún tipo de patología en concreto y no olvides que no existen remedios milagrosos que en un par de días te hagan adelgazar.
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"
Aumenta el consumo de proteínas tanto animales como
vegetales.
"
Procura comer entre 5 y 7 comidas al día.
"
Come alimentos variados.
"
Bebe
mucha agua,
porque cuanta
más agua
bebas,
conseguirás movilizar mejor los elementos sobrantes del metabolismo.
"
Consume frutas y verduras.
"
Come raciones moderadas: reduce, no elimines alimentos.
"
Comienza ahora y realiza los cambios gradualmente.
"
Todo es cuestión de equilibrio.
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El colesterol
Un estudio realizado por la Organización Mundial para la Salud, OMS, reveló que la mayoría de pacientes con hipercolesterolemia, colesterol alto en la sangre, no están recibiendo el tratamiento que necesitan para reducir el riesgo de sufrir problemas cardiovasculares. Sin embargo, resaltó que introducir pequeños cambios en el modo de vida como renunciar al tabaco, practicar una actividad física de forma regular y tomar alimentos sanos, puede ayudar a prevenir las cardiopatías y los accidentes cerebrovasculares. Se estima que un 80% de las muertes son provocadas por cardiopatías o accidentes cerebrovasculares, que podrían evitarse con un estilo de vida saludable,
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El colesterol malo, las lipoproteínas de baja densidad, es conocido como (LDL) de hecho, no es esencialmente malo, el problema radica en su acumulación, ya que contrario al anterior tiene más grasa que proteínas y esto aumenta el riesgo de sufrir de arterioesclerosis. Lo más importante es aceptar y ser consciente que puede ser de alto riesgo, muchas personas no se la dan y toman esto como un juego al azar, es
posible que me afecte como puede que no. La mejor medida al respecto es buscar cuál es el peso ideal y trabajar para ello de manera saludable, sin afectar el organismo, nada se gana tratando de bajar de peso a costa de la misma salud, con dietas extremas, remplazando
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Tiene un riesgo de medio a alto de padecer enfermedades cardíacas
Colesterol HDL (bueno) Los niveles ideales de colesterol HDL están entre los 40 y los 60 mg/dl. Colesterol VLDL (malo) Los niveles normales de VLDL son de entre 2 y 30 mg/dl.
Los triglicéridos
Son grasas que se encuentran en el sistema circulatorio y en el tejido
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hepáticas. Las personas con enfermedades como la diabetes, el hipotiroidismo y las que por su genética o herencia, tienen mayor riesgo de tener triglicéridos altos. Quienes deben prestar mayor atención son las personas diabéticas y las mujeres cuando pasa la menopausia.
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pero cuando debe de hacer algún tipo de actividad se encontrara aletargado, pasivo, desanimado y pesado. •
Obesidad, sobrepeso y cansancio. Menor rendimiento laboral.
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Por eso PS10 brinda tan buenos resultados, porque es un plan permanente, que enseña cómo crear hábitos saludables.
Para tener en cuenta.
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CUERPO EN MOVIMIENTO El ejercicio continuo mejora la imagen de ti mismo y tu autoestima.
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"
Alivia la ansiedad
Los neurotransmisores liberados durante y después de practicar ejercicio pueden ayudar a la gente que sufre ansiedad a calmarse.
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Trusted by over 1 million members
Try Scribd FREE for 30 days to access over 125 million titles without ads or interruptions! Start Free Trial Cancel Anytime.
Trusted by over 1 million members
Try Scribd FREE for 30 days to access over 125 million titles without ads or interruptions! Start Free Trial Cancel Anytime.
Trusted by over 1 million members
Try Scribd FREE for 30 days to access over 125 million titles without ads or interruptions! Start Free Trial Cancel Anytime.
Trusted by over 1 million members
Try Scribd FREE for 30 days to access over 125 million titles without ads or interruptions! Start Free Trial Cancel Anytime.
Trusted by over 1 million members
Try Scribd FREE for 30 days to access over 125 million titles without ads or interruptions! Start Free Trial Cancel Anytime.
Trusted by over 1 million members
Try Scribd FREE for 30 days to access over 125 million titles without ads or interruptions! Start Free Trial Cancel Anytime.
Trusted by over 1 million members
Try Scribd FREE for 30 days to access over 125 million titles without ads or interruptions! Start Free Trial Cancel Anytime.
Trusted by over 1 million members
Try Scribd FREE for 30 days to access over 125 million titles without ads or interruptions! Start Free Trial Cancel Anytime.
Trusted by over 1 million members
Try Scribd FREE for 30 days to access over 125 million titles without ads or interruptions! Start Free Trial Cancel Anytime.
Trusted by over 1 million members
Try Scribd FREE for 30 days to access over 125 million titles without ads or interruptions! Start Free Trial Cancel Anytime.
Trusted by over 1 million members
Try Scribd FREE for 30 days to access over 125 million titles without ads or interruptions! Start Free Trial Cancel Anytime.
Trusted by over 1 million members
Try Scribd FREE for 30 days to access over 125 million titles without ads or interruptions! Start Free Trial Cancel Anytime.
Trusted by over 1 million members
Try Scribd FREE for 30 days to access over 125 million titles without ads or interruptions! Start Free Trial Cancel Anytime.
Trusted by over 1 million members
Try Scribd FREE for 30 days to access over 125 million titles without ads or interruptions! Start Free Trial Cancel Anytime.