
HÁBITOS SALUDABLES FRENTE A LAS PANTALLAS
En el siguiente articulo veremos e explicaremos la importancia de optar por hábitos saludables frente a las pantallas y a la vez explicaremos brevemente como empezar a desarrollarlos para mejorar nuestra calidad frente a las mismas, basados en cientos de estudios recopilados y simplificados en los párrafos a continuación.
Como sabemos la sociedad actualmente da un concepto erróneo sobre todos aquellos que se desempeñan laboralmente a una computadora. Seres sedentarios, obesos, mal alimentados y/o que descuidan su apariencia física son los primeros adjetivos que utiliza la gente desinformada sobre este tipo de personas.
Por suerte y gracias a los grandes avances sociales y en promoción de la salud, se están logrando grandes pasos en ese mundo tan particular, en beneficio del mismo.
A pesar de todo esto, hay ciertos hábitos que lamentablemente muchos siguen teniendo, repercutiendo en su rendimiento haciendo que una persona no esté funcionando a su máxima potencial. Es bueno saber que no es cuestión de tener solamente una mente sana, si no que todo el ecosistema corporal (que es el cuerpo humano) necesita trabajar en armonía para que todas las partes funcionen adecuadamente de manera sinérgica.
La importancia de hábitos saludables y como estos mejoran nuestro rendimiento se rigen casi siempre en 4 pilares:
- Ejercicio Físico → Nivel Neuronal
- Dieta saludable → Metabolismo Cerebral
- Salud mental → Manejo del stress
- Traumatología y oftalmología → Evitar lesiones agudas y crónicas
Muchas veces se agrega un 5to pilar que sería el del seguimiento adecuado con el profesional médico correcto para el seguimiento, consejeria y cumplimiento de todas las anteriores
Ejercicio Físico e implicancia neuronal
Por qué es importante hablar de ejercicio físico?. Se ha visto que tanto el ejercicio físico aeróbico como el de fuerza tienen un impacto positivo en la planeación táctica y la capacidad de resolución de problemas (siendo el aeróbico el que tiene un efecto más grande a nivel neuronal). A pesar de lo anterior se recomienda utilizar ambos tipos de ejercicio provee el mayor beneficio sobre la salud cognitiva mejorando: la generación neuronal, la conectividad y la efectiva funcional de las mismas. Se ha demostrado que esto último se debe a 3 grandes mecanismos fundamentalmente:
- Neurogenesis hipocampal (creación de nuevas neuronas).
- Angiogénesis Cerebral (creación de nuevos vasos sanguíneos en el cerebro)
- Cambios en los marcadores inflamatorios
Varios estudios han demostrado que pacientes jóvenes totalmente sedentarios que comenzaron a realizar actividad física frecuente mejoraron un 15% su capacidad de pensamiento abstracto y rapidez de lectura ante problemas, tan solo habiendo desarrollado el 30 % de su capacidad aeróbica total. (1)
Dieta saludable e Influencia física
Es importante hablar sobre alimentación más que todo por los grandes mitos que hay alrededor de la misma y por los conceptos arcaicos que muchos siguen adoptando como dogmas en pleno siglo XXI
Una de estas cosas es la famosa pirámide nutricional, la cual se encuentra en desuso hace años por las implicancias nutricionales y económicas que implicaba en lugares con tanta desigualdad social como lo es Latinoamérica y dejando de lado cosas tan importantes como lo es el agua.
Hace unos años se implementó el famoso ovalo nutricional que incluía estas cosas pero también, hace poco quedo en desuso entrando en juego la llamada grafica de Alimentacion Diaria o también conocido como el plato de comida justo, que hace referencia al consumo de diferentes grupos de alimentos que se deben distribuir a lo largo del dia y que ha sido diseñada especialmente para nuestro país, para realizar de forma variada, moderada y armonica una alimentación completa. (2)
Esto es importante saberlo y estar asesorado con el profesional debidamente capacitado ya que dieta americanas que tiene alta ingesta de comida rápida, carne roja, bebidas azucaradas y comida frita tienden a corto y largo plazo hacer que nuestros errores a la hora de estar frente a las pantallas tiendan a aumentar, caso contrario a lo que sucede con una dieta con Ingesta alta de frutas, verduras, alimentos bajos en azucares procesados, ácidos grasos omega-3. Esto se debe más que todo al mecanismo directo de acción que tiene la alimentación insalubre con sus respectivos metabolitos nocivos sobre la memoria de trabajo la cual afecta a nuestras funciones ejecutivas, la cual se encarga de minimizar al máximo la cantidad de errores que cometemos, haciendo en consecuencia que nuestra capacidad de fallar aumente considerablemente.
Quiero destacar que los grandes puntos de los que hablamos previamente (funciones cognitivas cúspides, la salud cardiometabolica y la dieta saludable) son sumamente importantes por el hecho del efecto reciproco y sinérgico que tienen todas, logrando que mientras mejor se vayan desarrollando entre sí, más fácil será de que las demás vayan evolucionando de manera favorable. (3)
Salud mental para Manejo del stress
La salud mental es importante más que todo por el manejo del stress y sus consecuencias a corto/mediano/largo plazo que generan el mal manejo del mismo.
El stress cuando pasa a ser un fenómeno nocivo para el cuerpo se despiertan cierto mecanismo que alteran nuestro normal funcionamiento cerebral, inmunológico, musculo articular, digestivo, entre otros. Todos estos mecanismos son gatillados valores altos de la hormona cortisol, hormona íntimamente relacionada con el stress abusivo.
Entre muchos de sus síntomas se encuentran la disminución de la concentración, el aumento de la ansiedad y depresión, ataques de pánico, irritabilidad, alteraciones del sueño, menor actividad inmunológica, aumento de inflamaciones a nivel articular y muscular, rigidez en hombros y espalda, entre muchas más.
Lo mejor ante estos síntomas es consultar con el profesional correcto (psicólogo/psiquiatra) que den pautas y tratamientos adecuados para tratar esta patología tan recurrente en la sociedad. Los métodos van desde técnicas como manejo de la respiración, actividades como yoga, medicamentos psiquiátricos, entre otros. Lo importante de esto es acudir a estos para evitar la mala práctica de los mismo, evitando así entre un círculo vicioso cerebro stress, que lo único que termina haciendo a la larga que pequeños síntomas sin ningún tipo de importancia terminen siendo agravados y muy difíciles de tratar a la larga. (4) (5)
Traumatología
Más que toda esta área se dedica al tratamiento de patologías prevalentes y más que todo a su prevención primaria.
El enfoque principal para el manejo de pantallas es la correcta poción de sentado y la adecuada colocación de los miembros superiores para realizar tareas que demandan mucho tiempo de uso de aparatos como el mouse. Estas posiciones adecuadas ayudan a evitar patologías prevalentes como lo son los dolores musculo articulares( lumbalgia) o cosas conocida popularmente como el síndrome del túnel carpiano.
Lo más importe aquí es la ley de los 90°: Piernas y muslos a 90°, Muslo y espalda a 90° y antebrazos/brazos a 90°. Esta ley hace de que la mayoría de los grupos musculares no se encuentren en una tensión excesiva y evitar así todos los procesos inflamatorios que desencadenan su mal uso continuo.
Respecto al uso del mouse se recomienda utilizarlo de la manera más paralela posible, evitando posturas viciosas en ángulos perpendiculares que repercuten gravemente sobre la muñeca y generando muy probablemente a la larga la patóloga antes mencionada. Esto se aplica por igual al uso del teclado
Además de todo lo anterior se recomienda ejercicios de relajación de las muñecas o el uso adecuado de pelotas de relajación para ayudar a evitar lo más posible este síndrome. (6)
Oftalmología y el uso adecuado de pantallas
Lo principal aquí es el uso adecuado de pantallas y el tratamiento de patologías como la fatiga ocular.
En promedio se debe utilizar a una distancia ideal de 60 centímetros y entre 15° y 20° por debajo de la altura de los ojos. Con esto evitaremos problemas a nivel de columna cervical y disminuiremos el tiempo de aparición de fatiga ocular.
Cabe aclarar que esta distancia varia ligeramente dependiendo del tipo de monitor que tengamos (Ultrawide,Standard 16:9) y de su tamaño.
Cuando una persona está concentrada frente a cualquier pantalla, el parpadeo puede verse reducido a más de la mitad (a veces un cuarto) del movimiento habitual, lo que puede llevarnos a algo llamado síndrome de fatiga ocular.
Este se caracteriza por: sensación de sequedad en los ojos, ojos rojos, visión borrosa, ojos llorosos, sensación de pinchazo ocular, dolor ocular y/o dolor de cabeza.
Para prevenirlo es bueno limita el uso continuo a no más de 60 min seguidos; después de ese lapso descansar la vista, pasa unos minutos sin fijar la mirada en la pantalla, lavar tu cara, masajear suavemente los ojos y/o reducir las horas de exposición (más si estas con síntomas). (7)
FUENTE: DEVA.
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