Más allá de la ansiedad
La ansiedad es un término súper usado en estos momentos, todos creemos haberla padecido en algún momento y hemos empezado adaptarla a nuestro vocabulario casi que diario y sentimos que es un “mal común”. Pero muy pocos de nosotros verdaderamente sabemos que es la ansiedad, según la Real Academia Española la ansiedad es el estado que nos hace experimentar sentimientos de preocupación, tensión e inquietud. Esta ansiedad trae consigo muchos síntomas como problemas gastrointestinales, palpitaciones aceleradas del corazón, sudoración, alergias cutáneas e insomnio.
Yo pienso que la ansiedad también es el resultado de la falta de mindfulness en nuestra vida y de adaptación a todos los estímulos externos que el cuerpo está recibiendo durante todo el día. He investigando más esto que les acabo de contar encontré este mega resumen sobre que es la ansiedad:
“La ansiedad es la respuesta corporal al miedo”.
Se que muy probablemente estarán pensando que esto no tiene nada que ver con la “ansiedad hacia la comida” y que esta respuesta no tiene nada que ver con los alimentos. ¡Exactamente eso me pregunto yo! ¿Porque relacionamos la ansiedad con comida?. Esto me hace entonces ir más profundo y pensar que la ansiedad es una señal del cuerpo desatendida o mal interpretada. La ansiedad es el cuerpo expresando que algo no se siente bien pero nosotros respondiéndole con una solución momentánea que es la comida. Veanlo como si la comida fuera una curita y la ansiedad una herida abierta, la curita es esta solución momentánea pero no la solución que te hará sanar la herida.
Hoy les quiero dar 4 tips para sobrepasar la ansiedad con la comida:
1 Escuchar al cuerpo
Esto para mi significa entender que es lo que el cuerpo te está contando. Ve la ansiedad como la raíz del problema e indagá hasta llegar a ella para poder de una vez por todas escuchar lo que VERDADERAMENTE necesitamos y tener una armonía no solo con nuestro cuerpo sino también con la alimentación.
Preguntate todos los días al acostarte y al levantarte como estas y como te sentís y en base a esa respuesta tomar decisiones para hacer algo al respecto. Porque la diferencia está en después de reconocer como nos sentimos poder tomar una decisión consciente para auto ayudarnos en cambio de intentar cambiar como me siento con comida.
Acordate también que la comida no es lo único que el cuerpo nos pide. Puede estar necesitando, hidratación, descanso, actividad física o recreación.

2. Prestá atención a lo que consumís.
Los alimentos pueden promover tu ansiedad o hacer completamente lo contrario.
Hablemos primero de los alimentos que bioquímicamente generan una dependencia en tu cuerpo y por ende ansiedad si no los consumís constantemente. Está científicamente comprobado que en el cerebro se genera una adicción (más neurotransmisores y receptores) a este tipo de alimentos y una necesidad fisiológica del cuerpo a estar consumiéndolo constantemente. Además produce hormonas, por ejemplo dopamina, que le hacen sentir al cuerpo bienestar, alerta y felicidad, haciendo al cuerpo dependiente de estos ingredientes para mantener niveles altos de estas hormonas.
Azúcar (se oculta bajo estos nombres en las etiquetas: jarabe de arroz, jugo de frutas, azúcar de remolacha, fructosa, azúcar morena, dextrosa, sacarosa, maltosa, néctares, jarabe de maíz, azúcar invertido, melasa, lactosa y jugo de caña)
Endulzantes artificiales
Colorantes artificiales
Cafeína
Prestale atención a lo que sentís que el cuerpo tiene dependencia, porque el es una máquina perfecta que debería poder darte todo lo que vos le estás pidiendo sin ninguno de estos estímulos.
Los alimentos que te pueden ayudar a disminuir la ansiedad son los que tienen absorción lenta ya que esto hace que primero su proceso de digestión tarde más tiempo, haciéndonos sentir llenos por más horas y además regulan el azúcar en sangre para que esta pueda ser utilizada durante el día según la necesidad del cuerpo. Estos alimentos serían:
Vegetales de hoja verde
Vegetales crudos
Proteínas (origen animal y vegetal)
Semillas (grandes y pequeñas)
Huevo
Aceite de coco, aceite de aguacate, aceite de oliva y ghee
Aguacate y aceitunas
También los alimentos antiinflamatorios te ayudarán a mantener tu ansiedad controlada al mantener al sistema inmune, nervioso y digestivo saludables (acuérdense lo que siempre les digo, tomo empieza con el intestino) y evitar una cascada inflamatoria que active la producción de hormonas que pueden contribuir a la ansiedad, por ejemplo el cortisol que da como resultado un desequilibrio en el estado de animo lo cual hace que nuestras decisiones sobre la comida no sean las mejores, provocando así un circulo vicioso de consumir alimentos que nos generan ansiedad – nos activan el sistema inmune y nervioso.
Los alimentos antinflamatorios hacen que este circulo se detenga. Mi principal recomendación es hacer mi Reset Plan si sentís que aquí puede estar la raíz de tu problema, pero también les comparto cuales alimentos son más antiinflamatorios:
Hojas verdes
Frutas de color rojo
Caldo de hueso
Semillas
Cúrcuma, jengibre y cacao nibs
Leguminosas
Té verde y matcha
¡Acordate! No es que consumir estos alimentos te va a eliminar la ansiedad, porque la ansiedad es la respuesta física al miedo, pero sí pueden generar un ambiente adecuado para que podamos tomar decisiones conscientes al darle el correcto soporte a los sistemas del cuerpo y a la producción hormonal.
3. Suplementación

La suplementación te ayudará a darle al cuerpo una dosis extra de vitaminas, minerales, enzimas, super foods o adaptogénicos que cualquiera los sistemas que les hablé anteriormente (nervioso, digestivo e inmune) esté necesitando en ese momento. Esta es la suplementación que más les recomido para la ansiedad:
Magnesio
5 HTP
Complejo de vitaminas B
Omega 3
Cacao Nibs
Ashwagandha
Aceites esenciales
4. Hacé un Tiempo de Comida Feliz
La mente es súper poderosa, y con este ejercicio lo que harás es utilizarla a tu favor. Vamos a utilizar la psicología inversa y le daremos a nuestra mente lo que ella cree que quiere diariamente, para disminuir así el pensamiento de alimentos prohibidos e indebidos lo cual hará que automáticamente disminuya la ansiedad de los alimentos. Vas a escoger tener mentalidad de abundancia en cambio de escases.
¿Cómo funciona un tiempo de comida feliz?
Todos los días te darás el “permiso” para comer lo que querás, en serio lo que querás. Pero lo vamos hacer de forma ordenada y estructurada para que nuestro objetivo que es disminuir la ansiedad se calme.
- Esocogé el tiempo de comida que será el tiempo de comida feliz diario. Siempre será el mismo tiempo de comida (acordate el cerebro necesita estructura). Aquí comerás el alimento del que tenés “ansiedad” ese día. Pero únicamente en ese tiempo de comida, eso quiere decir que si escogiste por ejemplo la merienda de la tarde como tu tiempo de comida feliz y te dio antojo en la mañana de un chocolate, lo guardarás hasta la tarde. Podés comer lo que querás pero en ese tiempo de comida específico.
- Escuchá las señales del cuerpo sobre tu autorregulación. Confiá en él, sabrás cuando parar. Entre más practiqués más fácil entenderás y escuharás a tu cuerpo.
- Ambiente tranquilo. Esto es esencial porque queremos disfrutar lo que nos vamos a comer por lo que tenes que estar sentado, con un plato servido y en calma para realizar este ejercicio.
- Sin juicios.
Si querés indagar más sobre estos tips de que di hoy, entender el porqué de cada alimento y suplemento que te recomedé y además obtener recetas innovadoras que te ayudarán a navegar tu ansiedad te recomiendo mi ebook Armoniza tu cuerpo y mente en el encontrarás todas las respuestas que andás buscando respecto a este tema.
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