{"id":9129,"date":"2025-02-20T10:59:05","date_gmt":"2025-02-20T08:59:05","guid":{"rendered":"https:\/\/www.easistent.ro\/?p=9129"},"modified":"2025-03-20T11:58:48","modified_gmt":"2025-03-20T09:58:48","slug":"sfaturi-simple-despre-cum-sa-ducem-o-viata-mai-sanatoasa-impartasite-de-experti","status":"publish","type":"post","link":"https:\/\/www.easistent.ro\/?p=9129","title":{"rendered":"Sfaturi simple despre cum s\u0103 ducem o via\u021b\u0103 mai s\u0103n\u0103toas\u0103 \u00eemp\u0103rt\u0103\u0219ite de exper\u021bi"},"content":{"rendered":"\n

Timp aproximativ de lectur\u0103: 6 minute<\/em><\/h3>\n\n\n\n

La \u00eenceputul anului 2025 reporterii The New York Times au reluat \u00eentr-un articol sfaturile exper\u021bilor pe care i-au intervievat de-a lungul anilor \u0219i i-au \u00eentrebat: Care este sfatul de s\u0103n\u0103tate pe care l-a\u021bi descoperit \u0219i validat \u00een activitatea dumneavoastr\u0103 \u0219i pe care \u00eel aplica\u021bi acum<\/strong>?<\/p>\n\n\n\n

Sfaturile \u00eemp\u0103rt\u0103\u0219ite de ace\u0219tia sunt legate de controalele medicale regulate, nutri\u021bie, somn, s\u0103n\u0103tate mintal\u0103, fitness, productivitate \u0219i multe altele.  S\u0103 \u00eei urm\u0103rim ce ne spun!<\/p>\n\n\n\n

\"\"<\/a><\/figure><\/div>\n\n\n\n

\u201e\u00cen fiecare an, lua\u021bi-v\u0103 angajamentul ca \u00een luna \u00een care v\u0103 s\u0103rb\u0103tori\u021bi ziua de na\u0219tere s\u0103 v\u0103 programa\u021bi toate controalele medicale anuale. Sau programa\u021bi-le pentru orice moment din anul ce urmeaz\u0103, dar \u00eenainte de urm\u0103toarea zi de na\u0219tere. Men\u021binerea s\u0103n\u0103t\u0103\u021bii sub control necesit\u0103 o \u00eengrijire constant\u0103. Acest lucru v\u0103 ajut\u0103 s\u0103 v\u0103 asigura\u021bi c\u0103 o face\u021bi cu consecven\u021b\u0103<\/em>\u201d – Dr. Folasade P. May<\/strong>, Gastroenterolog \u0219i profesor asociat \u00een medicin\u0103 la University of California at Los Angeles, Statele Unite ale Americii (SUA)<\/p>\n\n\n\n

\u201eExist\u0103 o mul\u021bime de lucr\u0103ri despre ceea ce se nume\u0219te abunden\u021ba timpului, sentimentul subiectiv c\u0103 ai suficient timp la dispozi\u021bie. Simplul act de a-mi acorda o pauz\u0103 – dou\u0103 p\u00e2n\u0103 la cinci minute pentru a-mi trage sufletul \u00eentre diverse sarcini – m\u0103 face s\u0103 m\u0103 simt mai pu\u021bin presat\u0103 de timp. Studiile sugereaz\u0103 c\u0103 simpla schimbare a acestui sentiment de presiune a timpului poate avea un impact pozitiv semnificativ asupra bun\u0103st\u0103rii<\/em>.\u201d – Laurie Santos<\/strong>, cercet\u0103tor \u00een neuro\u0219tiin\u021be \u0219i expert \u00een fericire la Yale University, SUA<\/p>\n\n\n\n

\u201eC\u00e2nd m\u0103 trezesc blocat \u00eentr-un tipar de g\u00e2ndire negativ\u0103, \u00eencerc s\u0103 nu m\u0103 pl\u00e2ng timp de \u0219apte zile. \u00ce\u021bi reantreneaz\u0103 creierul s\u0103 nu mai mearg\u0103 pe o cale negativ\u0103. Scriu \u201eNu te pl\u00e2nge!\u201d pe o foaie chiar l\u00e2ng\u0103 patul meu, astfel \u00eenc\u00e2t s\u0103 o v\u0103d c\u00e2nd m\u0103 trezesc<\/em>\u201d – Dr. Kali D. Cyrus<\/strong>, psihiatru \u0219i profesor asistent la Johns Hopkins Medicine, SUA<\/p>\n\n\n\n

\u201eCaut oportunit\u0103\u021bi pentru a-mi oferi \u201eocazii de mi\u0219care de intensitate redus\u0103\u201d. Expunerea la diferite mi\u0219c\u0103ri ajut\u0103 la prevenirea traumatismelor \u00een timpul mi\u0219c\u0103rii sau c\u0103derilor \u0219i la cre\u0219terea amplitudinii de mi\u0219care. C\u00e2nd ie\u0219i\u021bi dintr-o camer\u0103, atinge\u021bi partea de sus a u\u0219ii. Dac\u0103 trece\u021bi pe l\u00e2ng\u0103 un loc de joac\u0103, ag\u0103\u021ba\u021bi-v\u0103 pu\u021bin de bar\u0103. Pune\u021bi-v\u0103 m\u00e2inile pe perete, apleca\u021bi-v\u0103 \u00eenainte \u0219i pedala\u021bi picioarele pentru a v\u0103 flexa gleznele. C\u0103uta\u021bi momente \u00een care s\u0103 v\u0103 a\u0219eza\u021bi pe p\u0103m\u00e2nt, astfel \u00eenc\u00e2t s\u0103 trebuiasc\u0103 s\u0103 v\u0103 ridica\u021bi \u00eenapoi \u00een picioare. \u00cencerca\u021bi s\u0103 v\u0103 sp\u0103la\u021bi pe din\u021bi st\u00e2nd \u00eentr-un picior<\/em>.\u201d – Michelle Voss<\/strong>, profesor asociat \u00een neuro \u0219tiin\u021be la the University of Iowa, SUA<\/p>\n\n\n\n

\u201eNucile acoperite cu ciocolat\u0103 neagr\u0103 (cu cel pu\u021bin 70% cacao) sunt un aliment aproape perfect, fiind combina\u021bia a dou\u0103 alimente remarcabil de bogate \u00een nutrien\u021bi – nucile \u0219i cacaua – bogate \u00een fenoli, minerale, gr\u0103simi s\u0103n\u0103toase \u0219i fibre<\/em>.\u201d – Dr. Dariush Mozaffarian<\/strong>, director al Institutului \u201eAlimenta\u021bia e medicin\u0103\u201d al Tufts University, SUA<\/p>\n\n\n\n

\u201e\u021aine\u021bi revistele, telefoanele \u0219i orice alte accesorii de lectur\u0103 \u00een afara b\u0103ii, ele v\u0103 vor distrage aten\u021bia de la sarcina \u00een cauz\u0103 \u2013 un tranzit intestinal s\u0103n\u0103tos! Studiile arat\u0103 c\u0103 timpul suplimentar petrecut la toalet\u0103 ne poate cre\u0219te riscul de hemoroizi<\/em>.\u201d – Dr. Sophie Balzora<\/strong>, gastroenterolog \u0219i profesor de medicin\u0103 la New York University Lagone Health, SUA<\/p>\n\n\n\n

\u201eProfesoara mea din clasa a doua, doamna Edson, ne spunea: Dac\u0103 ceva pare prea greu de f\u0103cut, \u00eenseamn\u0103 doar c\u0103 primul pas nu este suficient de mic. De multe ori, c\u00e2nd \u00eent\u00e2mpin\u0103m dificult\u0103\u021bi, ne spunem c\u0103 este un semn c\u0103 este vina noastr\u0103, iar apoi ne bloc\u0103m. Dar atunci c\u00e2nd ceva este prea greu pe moment, spune\u021bi-v\u0103 sfatul doamnei Edson<\/em>.\u201d – Becky Kennedy<\/strong>, psiholog clinician \u0219i expert \u00een parenting<\/p>\n\n\n\n

\u201eNu m\u0103 for\u021bez niciodat\u0103 s\u0103 dorm \u0219i nu m\u0103 duc \u00een pat dac\u0103 nu mi-e somn. M\u0103 culc atunci c\u00e2nd mi-e somn. Acest lucru \u00eenseamn\u0103 c\u0103 ora mea de culcare poate varia u\u0219or \u00een fiecare noapte, dar important e c\u0103 adorm repede<\/em>.\u201d – Alicia Roth<\/strong>, expert \u00een somn la Clinica Cleveland, SUA<\/p>\n\n\n\n

\u201e\u00cen fiecare zi fac mici pa\u0219i care m\u0103 men\u021bin conectat cu al\u021bi oameni. \u00cenainte nu o f\u0103ceam. Dar apoi cercet\u0103rile mele au \u00eenceput s\u0103 arate c\u0103 oamenii care fac asta sunt mai ferici\u021bi, tr\u0103iesc mai mult \u0219i sunt mai s\u0103n\u0103to\u0219i. Am \u00eenceput s\u0103 m\u0103 \u00eent\u00e2lnesc \u00een mod deliberat cu prietenii, s\u0103 ies la cin\u0103 cu diverse cuno\u0219tin\u021be. Am o \u00eent\u00e2lnire vineri la pr\u00e2nz \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103 cu prietenul \u0219i colegul meu Marc. \u0218i stabilesc contacte mici \u0219i frecvente cu al\u021bi oameni cu care vreau s\u0103 r\u0103m\u00e2n conectat. SMS-urile conteaz\u0103 \u0219i ele, s\u0103 \u0219ti\u021bi<\/em>\u201d. – Dr. Robert J. Waldinger<\/strong>, director al Studiului Harvard pentru Dezvoltarea Adul\u021bilor, SUA<\/p>\n\n\n\n

\u201eCare este acel alimentar aprobat de societate care ajut\u0103 la prevenirea bolilor de ficat, te face alert \u0219i are un pre\u021b rezonabil? Cafeaua! Cea mai ieftin\u0103 cafea preparat\u0103 cu cel mai mic num\u0103r de aditivi ajut\u0103 creierul, ficatul \u0219i microbiota<\/em>.\u201d – Dr. Jasmohan S. Bajaj<\/strong>, hepatolog \u0219i profesor la Virginia Commonwealth University, SUA<\/p>\n\n\n\n

\u201e\u00cen lumea \u00een care tr\u0103im, pentru mul\u021bi dintre noi telefonul este, de obicei, ultimul lucru pe care \u00eel vedem \u00eenainte s\u0103 adormim \u0219i primul lucru pe care \u00eel vedem c\u00e2nd ne trezim, ceea ce este total neindicat. Noaptea, \u00eemi \u00eenchid telefonul \u0219i meditez \u00eenainte de a merge la culcare. Diminea\u021ba, meditez c\u00e2nd m\u0103 trezesc – \u00eenainte s\u0103 m\u0103 uit la telefon<\/em>.\u201d – Peter Economou<\/strong>, profesor asistent de psihologie aplicat\u0103 la Rutgers University, SUA<\/p>\n\n\n\n

\u201eAdesea, c\u00e2nd m\u0103 simt confuz\u0103 mental, folosesc regula 10-10: Lua\u021bi o pauz\u0103 de 10 secunde la fiecare 10 minute pentru a privi ceva la c\u00e2\u021biva metri distan\u021b\u0103. Acest lucru nu numai c\u0103 ajut\u0103 la reducerea oboselii ochilor cauzat\u0103 de timpul petrecut privind un ecran, dar scurta pauz\u0103 mental\u0103 v\u0103 poate ajuta s\u0103 v\u0103 stimula\u021bi concentrarea \u0219i s\u0103 v\u0103 re\u00eemprosp\u0103ta\u021bi claritatea cognitiv\u0103.<\/em>\u201d – Lisa Mosconi, neurocercet\u0103tor \u0219i director al Weill Cornell Women’s Brain Initiative, SUA<\/p>\n\n\n\n

\u201eFac mici eforturi pentru a-mi proteja auzul, cum ar fi s\u0103-mi acop\u0103r urechile c\u00e2nd folosesc mixerul \u0219i s\u0103 port dopuri de urechi la concertele foarte zgomotoase. Aceste expuneri se adun\u0103 \u00een timp<\/em>.\u201d – Dr. Frank R. Lin<\/strong>, director al Centrului Cochlear pentru auz \u0219i s\u0103n\u0103tate public\u0103 la Johns Hopkins University, SUA<\/p>\n\n\n\n

\u201eOamenii s\u0103n\u0103to\u0219i, chiar \u0219i cei peste 50 de ani ca mine, nu ar trebui s\u0103 se simt\u0103 obliga\u021bi s\u0103 adauge multivitamine sau alte suplimente la dieta lor pentru a r\u0103m\u00e2ne s\u0103n\u0103to\u0219i.<\/em> \u201d – Dr. Pieter Cohen<\/strong>, profesor asociat la Harvard Medical School, SUA<\/p>\n\n\n\n

\u201eSunt un mare fan al prepar\u0103rii cuburilor de ghea\u021b\u0103 prin \u00eenghe\u021barea sucului de l\u0103m\u00e2ie sau lime cu fructe de p\u0103dure sau ananas tocate \u0219i ierburi. Aceste cubule\u021be pline de arom\u0103 transform\u0103 apa simpl\u0103 \u00eentr-un deliciu r\u0103coritor \u0219i gustos, cu un plus de vitamina C<\/em>.\u201d – Emily Haller<\/strong>, dietetician<\/p>\n\n\n\n

\u201eC\u00e2nd am nevoie s\u0103 \u00eemi limpezesc mintea, m\u0103 implic \u00een activit\u0103\u021bi simple – cum ar fi sp\u0103latul vaselor, \u00eemp\u0103turirea rufelor sau gr\u0103din\u0103ritul – care necesit\u0103 un efort mental redus, d\u00e2nd min\u021bii libertatea de a r\u0103t\u0103ci, de a face conexiuni \u0219i de a g\u0103si solu\u021bii. C\u00e2nd simt c\u0103 am prea multe file mentale deschise, conduc \u00een lini\u0219te sau fac o plimbare f\u0103r\u0103 telefon. \u00cen scurt timp, r\u0103spunsuri la \u00eentreb\u0103ri care m\u0103 fr\u0103m\u00e2nt\u0103 \u00eemi vin spontan \u00een minte<\/em>.\u201d – Lisa Damour<\/strong>, psiholog clinician<\/p>\n\n\n\n

\u201eRafalele scurte de exerci\u021bii intense – sprinturi pe biciclet\u0103, urcatul sc\u0103rilor la serviciu – sunt valoroase at\u00e2t din punct de vedere fizic, c\u00e2t \u0219i metabolic. Am grij\u0103 s\u0103 le introduc \u00een via\u021ba mea de c\u00e2teva ori \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103<\/em>.\u201d – Dr. Jordan D. Metzl<\/strong>, medic de medicin\u0103 sportiv\u0103 la Spitalul pentru Chirurgie de Specialitate din New York, SUA<\/p>\n\n\n\n

\u201eRespira\u021bia diafragmatic\u0103 – folosirea diafragmei pentru a respira profund, controlat \u0219i pentru a v\u0103 extinde burta, urmat\u0103 de o expira\u021bie lent\u0103 \u0219i l\u0103sarea bur\u021bii s\u0103 cad\u0103 – stimuleaz\u0103 activitatea nervului vag \u0219i poate \u0219i reduce simptomele gastrointestinale, cum ar fi balonarea. Eu o fac la culcare timp de aproximativ 10 minute<\/em>.\u201d – Dr. Lin Chang<\/strong>, gastroenterolog la University of California la Los Angeles, SUA<\/p>\n\n\n\n

\u201ePacien\u021bii, membrii familiei \u0219i prietenii \u00eemi cer adesea sfaturi despre cum s\u0103 evite cel mai bine infec\u021biile \u00een via\u021ba lor. R\u0103spunsul meu num\u0103rul unu este o recomandare simpl\u0103: Sp\u0103la\u021bi-v\u0103 pe m\u00e2ini cu ap\u0103 \u0219i s\u0103pun \u0219i aminti\u021bi-v\u0103 c\u0103 20 de secunde este durata optim\u0103<\/em>. \u201d – Dr. Peter Chin-Hong<\/strong>, expert \u00een bolile infec\u021bioase la University of California San Francisco, SUA<\/p>\n\n\n\n

De re\u021binut c\u0103 un stil de via\u021b\u0103 s\u0103n\u0103tos este esen\u021bial pentru men\u021binerea unei st\u0103ri generale de bine. \u00cen acest articol am explorat sfaturi practice pentru \u00eembun\u0103t\u0103\u021birea s\u0103n\u0103t\u0103\u021bii, sfaturi sus\u021binute de date \u0219tiin\u021bifice \u0219i adoptate \u00een via\u021ba de zi cu zi de speciali\u0219ti \u00een domeniu. Merit\u0103 a\u0219adar s\u0103 reflecta\u021bi asupra lor \u0219i s\u0103 le urma\u021bi!<\/p>\n\n\n\n

Mirela Musta\u021b\u0103, Redactor executiv<\/em><\/p>\n\n\n\n

Traducere \u0219i adaptare dup\u0103:<\/p>\n\n\n\n

  1. https:\/\/www.nytimes.com\/interactive\/2025\/01\/12\/well\/health-tips-experts.html<\/a><\/li>
  2. Sursa ilustra\u021biei – Lorena Spurio, The New Your Times,\u00a0Jan. 12, 2025<\/li><\/ol>\n\n\n\n

    <\/p>\n","protected":false},"excerpt":{"rendered":"

    Timp aproximativ de lectur\u0103: 6 minute La \u00eenceputul anului 2025 reporterii The New York Times au reluat \u00eentr-un articol sfaturile exper\u021bilor pe care i-au intervievat de-a lungul anilor \u0219i i-au \u00eentrebat: Care este sfatul de s\u0103n\u0103tate pe care l-a\u021bi descoperit \u0219i validat \u00een activitatea dumneavoastr\u0103 \u0219i pe care \u00eel aplica\u021bi acum? Sfaturile \u00eemp\u0103rt\u0103\u0219ite de ace\u0219tia […]<\/p>\n","protected":false},"author":3,"featured_media":9116,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[152,12],"tags":[],"_links":{"self":[{"href":"https:\/\/www.easistent.ro\/index.php?rest_route=\/wp\/v2\/posts\/9129"}],"collection":[{"href":"https:\/\/www.easistent.ro\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.easistent.ro\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.easistent.ro\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.easistent.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9129"}],"version-history":[{"count":1,"href":"https:\/\/www.easistent.ro\/index.php?rest_route=\/wp\/v2\/posts\/9129\/revisions"}],"predecessor-version":[{"id":9130,"href":"https:\/\/www.easistent.ro\/index.php?rest_route=\/wp\/v2\/posts\/9129\/revisions\/9130"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.easistent.ro\/index.php?rest_route=\/wp\/v2\/media\/9116"}],"wp:attachment":[{"href":"https:\/\/www.easistent.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9129"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.easistent.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9129"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.easistent.ro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9129"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}