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O estresse nas mulheres

Um dos maiores vilões do modo de vida moderno, o estresse, pode decorrer de diversos fatores: cansaço, ansiedade, pressão no trabalho, trânsito, problemas pessoais e muitos outros. As mulheres ainda têm o agravante da múltipla jornada, na qual se dividem entre trabalhar fora, afazeres domésticos, cuidar dos filhos e da família, além de si própria.

De acordo com a consultora e coach Káritas de Toledo Ribas, a vida é repleta de compromissos, metas e cobranças, mas precisamos saber lidar com essas situações. “Permanecer em constante estado de tensão é bastante prejudicial para o sistema imunológico. Hoje, o estresse faz parte da rotina de muitas mulheres, e lidar com esse problema significa estar mais preparada, também, para o mercado de trabalho, além de denotar maturidade profissional. O que pode ser prejudicial é como as mulheres lidam com o estresse. Se ela transforma a situação em um transtorno, isso é altamente prejudicial, agora, se desenvolve uma percepção de desafio diante do estresse, possivelmente os resultados serão de qualidade”, aconselha Káritas.

É possível evitar o estresse com algumas medidas simples, conforme explica a especialista em medicina do comportamento. “Saber identificar os pontos de estresse pode ser muito impulsionador, pois, a partir desta informação, a pessoa pode definir um plano de ação para lidar com a situação”.

| Alimentação

A Dra. Maria Del Rosario, médica nutróloga e diretora da Associação Brasileira de Nutrologia (ABRAN), alerta que o estresse “rouba” do corpo vitaminas (do complexo B e vitamina C) e minerais essenciais (magnésio, cálcio, zinco), o que pode provocar carências subclínicas no organismo e levar à anemia. Mas é possível combater esse mal e evitar complicações através de uma alimentação balanceada.

“Vitaminas do complexo B não podem ser armazenadas no corpo por muito tempo, portanto, é necessário consumi-las todos os dias”, explica a Dra. Rosario. Segundo ela, os alimentos que fornecem as vitaminas do complexo B são grãos e cereais integrais (como arroz integral, lentilhas, feijões, soja), laticínios, verduras, carnes magras, ovos, frutos do mar, nozes, sementes e frutas secas. Já boas fontes de vitamina C são as frutas cítricas (laranja, tangerina, limão) e silvestres (amoras, framboesas), morangos, melão, kiwi, verduras e hortaliças (como repolhos, brócolis, batatas e pimentões).

O magnésio, por sua vez, é encontrado nas castanhas, nozes e sementes. Assim como o zinco, que também está presente nesses alimentos e em ostras e carnes vermelhas. “Há ainda o cálcio, que se pode obter em alimentos como o leite, iogurte e queijos. Além disso, é importante fazer escolhas com baixo teor de gordura, como o leite desnatado”, sugere Rosario.

É importante que esses alimentos sejam ingeridos regularmente, através de uma alimentação balanceada. “Uma boa nutrição e uma alimentação variada são cruciais para lidar com o estresse. É fundamental que sejam ingeridos através de uma alimentação suficiente em calorias, com todos os grupos de alimentos e adequada com a idade e com o momento evolutivo. Por exemplo, na gravidez, na velhice, na adolescência. Outro fator importante é fracionar as refeições em até seis vezes ao dia”, ressalta a médica nutróloga.

| Bebidas

A especialista lembra ainda que quando há indícios de estresse é preciso ter alguns cuidados com as bebidas. “Quando há um nível de estresse mais elevado, é preciso moderar a ingestão de álcool, porque em excesso, reduz os estoques de vitamina A, B e C, zinco, magnésio e ácidos graxos essenciais, levando também a uma desidratação”, alerta.

“Outras bebidas que merecem atenção nesses casos são o café, o chá, os achocolatados e os refrigerantes, devido à presença de cafeína. Isso porque a cafeína aumenta os sintomas do problema e também rouba os nutrientes dos alimentos”, conclui a médica nutróloga

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