{"id":112969,"date":"2024-11-08T15:57:10","date_gmt":"2024-11-08T13:57:10","guid":{"rendered":"https:\/\/www.conasi.eu\/blog\/?p=112969"},"modified":"2025-12-01T14:13:53","modified_gmt":"2025-12-01T12:13:53","slug":"gestion-estres-tecnicas-mejorar-bienestar","status":"publish","type":"post","link":"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/","title":{"rendered":"Gesti\u00f3n del estr\u00e9s: t\u00e9cnicas para estimular el nervio vago y mejorar tu bienestar"},"content":{"rendered":"<figure id=\"attachment_112970\" class=\"thumbnail wp-caption alignnone\" style=\"width: 910px\"><img decoding=\"async\" class=\"wp-image-112970 size-full\" title=\"mujer con estr\u00e9s trabajando en su ordenador\" src=\"https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2024\/11\/gestion-del-estres-1.png\" alt=\"mujer con estr\u00e9s trabajando en su ordenador\" width=\"900\" height=\"600\" srcset=\"https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2024\/11\/gestion-del-estres-1.png 900w, https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2024\/11\/gestion-del-estres-1-500x333.png 500w, https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2024\/11\/gestion-del-estres-1-768x512.png 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><figcaption class=\"caption wp-caption-text\">\u00bfTe abruma el estr\u00e9s? En este post te contamos c\u00f3mo gestionarlo con t\u00e9cnicas y h\u00e1bitos integrales.<\/figcaption><\/figure>\n<p>En este art\u00edculo, nuestra colaboradora dra. Berta Pedre\u00f1o nos propone una aproximaci\u00f3n integral a la gesti\u00f3n del estr\u00e9s de nuestro d\u00eda a d\u00eda. Aprenderemos a afrontarlo con t\u00e9cnicas que estimulen el nervio vago y lo fortalezcan reduciendo la <a href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/inflamacion-cronica\/\">inflamaci\u00f3n<\/a>. A trav\u00e9s de una serie de h\u00e1bitos, rutinas y t\u00e9cnicas &#8211; incluso con una receta deliciosa de bizcocho de almendra y <a href=\"https:\/\/www.conasi.eu\/superalimentos\/1272-maca-andina.html\">maca<\/a> &#8211; aprenderemos a mantener el estr\u00e9s a ralla y a mejorar nuestro bienestar.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_80 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndice del art\u00edculo<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a05a9f945942\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a05a9f945942\"  aria-label=\"Alternar\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/#%C2%BFQue_es_el_estres_y_como_nos_afecta\" >\u00bfQu\u00e9 es el estr\u00e9s y c\u00f3mo nos afecta?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/#El_papel_del_nervio_vago_y_su_rol_en_la_gestion_del_estres\" >El papel del nervio vago y su rol en la gesti\u00f3n del estr\u00e9s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/#Tecnicas_de_respiracion_para_estimular_el_nervio_vago\" >T\u00e9cnicas de respiraci\u00f3n para estimular el nervio vago<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/#La_respiracion_diafragmatica\" >La respiraci\u00f3n diafragm\u00e1tica<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/#La_respiracion_de_coherencia_cardiaca\" >La respiraci\u00f3n de coherencia card\u00edaca<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/#Habitos_diarios_para_la_gestion_del_estres\" >H\u00e1bitos diarios para la gesti\u00f3n del estr\u00e9s<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/#Adaptogenos\" >Adapt\u00f3genos<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/#Mindfulness_o_atencion_plena\" >Mindfulness o atenci\u00f3n plena<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/#Ejemplos_de_rutinas_diarias_para_reducir_el_estres\" >Ejemplos de rutinas diarias para reducir el estr\u00e9s<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/#Receta_de_bizcocho_de_almendra_con_maca\" >Receta de bizcocho de almendra con maca<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/#Instrucciones\" >Instrucciones&nbsp;<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/#Preguntas_frecuentes_sobre_la_gestion_del_estres\" >Preguntas frecuentes sobre la gesti\u00f3n del estr\u00e9s<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/#%C2%BFCuales_son_los_sintomas_del_estres\" >\u00bfCu\u00e1les son los s\u00edntomas del estr\u00e9s?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/#%C2%BFQue_quiere_decir_gestion_del_estres\" >\u00bfQu\u00e9 quiere decir gesti\u00f3n del estr\u00e9s?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/#%C2%BFDonde_se_localiza_el_estres\" >\u00bfD\u00f3nde se localiza el estr\u00e9s?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/#%C2%BFQue_ejercicio_es_bueno_para_el_estres\" >\u00bfQu\u00e9 ejercicio es bueno para el estr\u00e9s?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/#%C2%BFCual_es_el_mejor_suplemento_para_el_estres\" >\u00bfCu\u00e1l es el mejor suplemento para el estr\u00e9s?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/#Referencias_bibliograficas\" >Referencias bibliogr\u00e1ficas<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"%C2%BFQue_es_el_estres_y_como_nos_afecta\"><\/span>\u00bfQu\u00e9 es el estr\u00e9s y c\u00f3mo nos afecta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span data-contrast=\"none\">Hoy en d\u00eda, el <strong>estr\u00e9s<\/strong> es una constante en nuestras vidas. Todos lo experimentamos, de una forma u otra. Y aunque en peque\u00f1as dosis puede ser \u00fatil (como cuando necesitamos concentrarnos o reaccionar r\u00e1pidamente) la realidad es que la mayor\u00eda de las personas vive con un tipo de estr\u00e9s que no es nada positivo. Vivimos bajo un estr\u00e9s cr\u00f3nico que, en lugar de ayudarnos, nos afecta profundamente, tanto a nivel f\u00edsico como emocional.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Ante este escenario, una de las hormonas que tiene un papel principal es el <\/span><b><span data-contrast=\"none\">cortisol<\/span><\/b><span data-contrast=\"none\">, conocida como la &#8220;hormona del estr\u00e9s&#8221;. <\/span><span data-contrast=\"none\">Cuando nos enfrentamos a situaciones prolongadas de tensi\u00f3n, nuestros niveles de cortisol suben, y, como ya hemos comentado antes, aunque esto es \u00fatil en momentos puntuales, mantener estos niveles altos a lo largo del tiempo puede traernos m\u00e1s problemas que beneficios. Desde insomnio, problemas digestivos, hasta sentirnos constantemente agotados, el estr\u00e9s afecta a nuestro bienestar general de formas que muchas veces ni siquiera relacionamos con \u00e9l. De hecho, todos mis pacientes, de una forma u otra, sufren de estr\u00e9s, y no del bueno (eustr\u00e9s), sino de ese que te agota y te genera <\/span><b><span data-contrast=\"none\">ansiedad<\/span><\/b><span data-contrast=\"none\">.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<h2 aria-level=\"3\"><span class=\"ez-toc-section\" id=\"El_papel_del_nervio_vago_y_su_rol_en_la_gestion_del_estres\"><\/span>El papel del nervio vago y su rol en la gesti\u00f3n del estr\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span data-contrast=\"none\">Aunque su nombre podr\u00eda sugerir que es &#8220;perezoso&#8221;, el nervio vago es todo lo contrario: es un jugador clave en c\u00f3mo nuestro cuerpo maneja el estr\u00e9s.\u202fEste nervio conecta el cerebro con los \u00f3rganos principales como el coraz\u00f3n y el sistema digestivo. Tambi\u00e9n<\/span><span data-contrast=\"none\">\u00a0ayuda a activar nuestro sistema nervioso parasimp\u00e1tico (\u201csistema de calma\u201d), el que nos permite relajarnos despu\u00e9s de una situaci\u00f3n tensa.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Para manejar mejor el estr\u00e9s, es fundamental aprender a\u202f<\/span><b><span data-contrast=\"none\">fortalecer el nervio vago<\/span><\/b><span data-contrast=\"none\">, ya que esto puede transformar la forma en que nuestro cuerpo responde y se recupera del estr\u00e9s diario.\u00a0<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Varios estudios (9) (13) han demostrado c\u00f3mo la actividad del nervio vago puede influir directamente en la regulaci\u00f3n del <\/span><b><span data-contrast=\"none\">eje hipotal\u00e1mico-pituitario-adrenal (HPA)<\/span><\/b><span data-contrast=\"none\">, que controla la respuesta del cuerpo ante un factor estresante.\u00a0<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Un tono vagal bajo (indicativo de una funci\u00f3n reducida del nervio vago) est\u00e1 asociado con una mayor liberaci\u00f3n de cortisol y una recuperaci\u00f3n m\u00e1s lenta, lo que puede contribuir a problemas como la ansiedad y la <\/span><b><span data-contrast=\"none\">inflamaci\u00f3n cr\u00f3nica<\/span><\/b><span data-contrast=\"none\">\u200b.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Adem\u00e1s, el nervio vago tiene un rol importante en la <\/span><b><span data-contrast=\"none\">regulaci\u00f3n de la inflamaci\u00f3n<\/span><\/b><span data-contrast=\"none\"> a trav\u00e9s de la &#8220;v\u00eda antiinflamatoria colin\u00e9rgica&#8221;, que disminuye la producci\u00f3n de citoquinas proinflamatorias como el TNF-\u03b1, un factor clave en trastornos como el s\u00edndrome del intestino irritable (SII) y la enfermedad de Crohn.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Tambi\u00e9n se ha observado que el nervio vago est\u00e1 profundamente involucrado en la comunicaci\u00f3n entre el cerebro y el intestino, influyendo en nuestra <\/span><b><span data-contrast=\"none\">microbiota<\/span><\/b><span data-contrast=\"none\"> y pudiendo intensificar los s\u00edntomas relacionados con la depresi\u00f3n y el estr\u00e9s cuando est\u00e1 desregulado.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Por lo tanto, fortalecer el tono vagal a trav\u00e9s de las t\u00e9cnicas que veremos a continuaci\u00f3n, nos mostrar\u00e1 c\u00f3mo podemos vivir m\u00e1s tranquilos y saludables en un mundo que parece empujarnos en la direcci\u00f3n contraria.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Tecnicas_de_respiracion_para_estimular_el_nervio_vago\"><\/span>T\u00e9cnicas de respiraci\u00f3n para estimular el nervio vago<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span data-contrast=\"none\">Las t\u00e9cnicas de respiraci\u00f3n son una herramienta poderosa para estimular el nervio vago y activar nuestro sistema nervioso parasimp\u00e1tico (SNP), ayud\u00e1ndonos a reducir el estr\u00e9s y la ansiedad.\u00a0<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"La_respiracion_diafragmatica\"><\/span>La respiraci\u00f3n diafragm\u00e1tica<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span data-contrast=\"none\">La <\/span><b><span data-contrast=\"none\">respiraci\u00f3n diafragm\u00e1tica<\/span><\/b><span data-contrast=\"none\"> es una t\u00e9cnica que implica inhalar profundamente desde el abdomen, activando el diafragma (m\u00fasculo principal de la respiraci\u00f3n) en lugar de los m\u00fasculos del pecho. A diferencia de la respiraci\u00f3n superficial, que involucra el pecho, la respiraci\u00f3n diafragm\u00e1tica permite una respiraci\u00f3n m\u00e1s profunda y controlada, lo que activa el nervio vago. Entre sus innumerables beneficios no s\u00f3lo se encuentra la reducci\u00f3n del estr\u00e9s y la ansiedad sino la relajaci\u00f3n muscular, el aumento de la claridad mental, la mejora del sue\u00f1o y de la digesti\u00f3n, etc.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"La_respiracion_de_coherencia_cardiaca\"><\/span>La respiraci\u00f3n de coherencia card\u00edaca<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span data-contrast=\"none\">La\u202f<\/span><b><span data-contrast=\"none\">respiraci\u00f3n de coherencia card\u00edaca<\/span><\/b><span data-contrast=\"none\">\u202fes otra t\u00e9cnica de respiraci\u00f3n que tambi\u00e9n involucra el uso del diafragma, pero que se enfoca en sincronizar la respiraci\u00f3n con los latidos del coraz\u00f3n, inhalando y exhalando de manera controlada, normalmente en ciclos de 5 segundos.\u00a0<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">La\u202f<\/span><b><span data-contrast=\"none\">coherencia card\u00edaca<\/span><\/b><span data-contrast=\"none\">\u202fes un estado en el que tu coraz\u00f3n, respiraci\u00f3n y cerebro trabajan en armon\u00eda.\u00a0<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">El indicador clave de esta armon\u00eda es la\u202f<\/span><b><span data-contrast=\"none\">variabilidad de la frecuencia card\u00edaca (VFC)<\/span><\/b><span data-contrast=\"none\">, que mide c\u00f3mo var\u00eda el tiempo entre cada latido del coraz\u00f3n. Un\u202f<\/span><b><span data-contrast=\"none\">alto nivel de VFC<\/span><\/b><span data-contrast=\"none\">\u202fes una se\u00f1al de que tu cuerpo y tu mente son flexibles y puede adaptarse f\u00e1cilmente a las demandas del d\u00eda a d\u00eda, como el estr\u00e9s. En cambio, una VFC baja indica rigidez y dificultad para recuperarse tras un acontecimiento estresante.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Imagina que tu sistema nervioso es como un coche: cuando tienes una alta VFC, es como si tu coche pudiera cambiar de marcha suavemente, pasando de un estado de alerta a relajaci\u00f3n sin problemas. En cambio, una baja VFC es como si estuvieras siempre con el motor revolucionado, sin poder bajar las marchas, lo que puede aumentar la ansiedad, la depresi\u00f3n o incluso el riesgo de problemas card\u00edacos\u200b.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">El estr\u00e9s, la ansiedad, la depresi\u00f3n y la falta de energ\u00eda son problemas comunes en nuestro d\u00eda a d\u00eda que est\u00e1n profundamente relacionados con el hecho de que\u202f<\/span><b><span data-contrast=\"none\">no vivimos en coherencia<\/span><\/b><span data-contrast=\"none\">. Es decir, que lo que pensamos y sentimos est\u00e1 desconectado de lo que hacemos y decimos. En otras palabras, es como si llev\u00e1ramos una &#8220;desincronizaci\u00f3n&#8221; interna: nuestras emociones no est\u00e1n en sinton\u00eda con nuestras acciones.\u00a0<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Cuando no logramos esta coherencia emocional, es f\u00e1cil caer en lo que se conoce como\u202f<\/span><b><span data-contrast=\"none\">&#8220;burnout&#8221;<\/span><\/b><span data-contrast=\"none\">\u202fo agotamiento por estr\u00e9s cr\u00f3nico. Este estado no solo afecta nuestro rendimiento diario, sino tambi\u00e9n a nuestra capacidad de disfrutar y de descansar adecuadamente. Empezamos a vivir en un ciclo constante de fatiga mental y emocional que, con el paso del tiempo, mina nuestra salud y bienestar.\u00a0<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Al no vivir en coherencia, nuestro\u202f<\/span><b><span data-contrast=\"none\">sistema nervioso se desregula<\/span><\/b><span data-contrast=\"none\">, activando constantemente nuestro sistema nervioso simp\u00e1tico (SNS). Este hecho nos mantiene en una situaci\u00f3n de alerta permanente y nos genera un agotamiento emocional y f\u00edsico d\u00eda tras d\u00eda.\u00a0<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Bajo estas circunstancias, <\/span><b><span data-contrast=\"none\">gestionar el estr\u00e9s de manera efectiva se vuelve imposible<\/span><\/b><span data-contrast=\"none\">, lo que provoca que las tensiones aumenten y nuestro coraz\u00f3n &#8220;se cierre&#8221; a las emociones y experiencias que necesitamos procesar. Esta falta de alineaci\u00f3n con nosotros mismos nos impide experimentar una verdadera conexi\u00f3n, tanto interna como con los dem\u00e1s.\u00a0<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">En este sentido, la\u202f<\/span><b><span data-contrast=\"none\">respiraci\u00f3n de coherencia card\u00edaca<\/span><\/b><span data-contrast=\"none\">\u202fes una herramienta clave para restablecer esa conexi\u00f3n. No solo nos ayuda a reconectar con nosotros mismos a nivel f\u00edsico, sino que tambi\u00e9n abre un espacio para sincronizar el coraz\u00f3n con nuestra mente y nuestras emociones, armonizando lo que sentimos, pensamos y hacemos. Al practicar esta t\u00e9cnica, logramos recuperar esa\u202f<\/span><b><span data-contrast=\"none\">coherencia interna<\/span><\/b><span data-contrast=\"none\">\u202fque tanto necesitamos para vivir con m\u00e1s bienestar y paz.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><i><span data-contrast=\"none\">Estos son algunos de nuestros productos favoritos para gestionar el estr\u00e9s:<\/span><\/i><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:0,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">\n        <link rel=\"stylesheet\" href=\"\/blog\/wp-content\/plugins\/pts2wp\/rdblock_styles.css\" type=\"text\/css\" media=\"all\">\n        <div class=\"product_list_2\">\n                    <div class=\"item-container\">\n                        <a class=\"pts2wp-link\" href=\"https:\/\/www.conasi.eu\/infusiones-y-tes\/4193-infusion-ecologica-melisa-tila-canela-josenea.html\" title=\"Infusi  n ecol  gica de melisa  tila y canela   Josenea\" data-id=\"4193\" data-position=\"0\" data-promo=\"Post gesti\u00f3n del estr\u00e9s\"> \n                            <h6>Infusi\u00f3n ecol\u00f3gica de melisa, tila y canela - Josenea<\/h6>\n                                \n                            <div class=\"product-item\">\n                                 \n                                 <img decoding=\"async\" src=\"\/\/www.conasi.eu\/14171-home_default\/infusion-ecologica-melisa-tila-canela-josenea.jpg\" alt=\"Infusi  n ecol  gica de melisa  tila y canela   Josenea\" class=\"img-product\">\n                                 <div class=\"product-actions\">\n                                    <ul><li><span>Infusi\u00f3n ecol\u00f3gica<\/span><\/li><li><span>10 bolsitas biodegradables<\/span><\/li><li><span>Ideal para calmar la ansiedad<\/span><\/li><li><span>Favorece el sue\u00f1o<\/span><\/li><\/ul>\n                                    <span class=\"buy-cta\">Comprar<\/span>\n                                    <div class=\"prices\">\n                                         <span class=\"regular\">5,45\u00a0\u20ac<\/span>\n                                         <span class=\"old\"><\/span>\n                                    <\/div>\n                                 <\/div>\n                            <\/div> \n                        <\/a>\n                    <\/div>\n                    <div class=\"item-container\">\n                        <a class=\"pts2wp-link\" href=\"https:\/\/www.conasi.eu\/superalimentos\/1272-maca-andina.html\" title=\"Maca andina en polvo\" data-id=\"1272\" data-position=\"1\" data-promo=\"Post gesti\u00f3n del estr\u00e9s\"> \n                            <h6>Maca andina en polvo<\/h6>\n                                \n                            <div class=\"product-item\">\n                                 \n                                 <img decoding=\"async\" src=\"\/\/www.conasi.eu\/3157-home_default\/maca-andina.jpg\" alt=\"Maca andina en polvo\" class=\"img-product\">\n                                 <div class=\"product-actions\">\n                                    <ul><li><span>Virtudes vigorizantes<\/span><\/li><li><span>De calidad ecol\u00f3gica<\/span><\/li><li><span>Regulador endocrino y hormonal<\/span><\/li><\/ul>\n                                    <span class=\"buy-cta\">Comprar<\/span>\n                                    <div class=\"prices\">\n                                         <span class=\"regular\">21,55\u00a0\u20ac<\/span>\n                                         <span class=\"old\"><\/span>\n                                    <\/div>\n                                 <\/div>\n                            <\/div> \n                        <\/a>\n                    <\/div>\n                    <div class=\"item-container\">\n                        <a class=\"pts2wp-link\" href=\"https:\/\/www.conasi.eu\/aromaterapia-aceites-esenciales-naturales-y-puros\/3891-aceite-esencial-bergamota-labiatae.html\" title=\"Aceite esencial de bergamota ecol  gico   Labiatae\" data-id=\"3891\" data-position=\"2\" data-promo=\"Post gesti\u00f3n del estr\u00e9s\"> \n                            <h6>Aceite esencial de bergamota ecol\u00f3gico - Labiatae<\/h6>\n                                \n                            <div class=\"product-item\">\n                                 \n                                 <img decoding=\"async\" src=\"\/\/www.conasi.eu\/13318-home_default\/aceite-esencial-bergamota-labiatae.jpg\" alt=\"Aceite esencial de bergamota ecol  gico   Labiatae\" class=\"img-product\">\n                                 <div class=\"product-actions\">\n                                    <ul><li><span>Despierta el entusiasmo<\/span><\/li><li><span>Efecto antidepresivo y analg\u00e9sico<\/span><\/li><li><span>De aroma c\u00edtrico e intenso<\/span><\/li><\/ul>\n                                    <span class=\"buy-cta\">Comprar<\/span>\n                                    <div class=\"prices\">\n                                         <span class=\"regular\">17,59\u00a0\u20ac<\/span>\n                                         <span class=\"old\"><\/span>\n                                    <\/div>\n                                 <\/div>\n                            <\/div> \n                        <\/a>\n                    <\/div>\n                    <div class=\"item-container\">\n                        <a class=\"pts2wp-link\" href=\"https:\/\/www.conasi.eu\/aromaterapia-aceites-esenciales-naturales-y-puros\/3890-aceite-esencial-lavanda-ecologico-labiatae.html\" title=\"Aceite esencial de lavanda ecol  gico   Labiatae\" data-id=\"3890\" data-position=\"3\" data-promo=\"Post gesti\u00f3n del estr\u00e9s\"> \n                            <h6>Aceite esencial de lavanda ecol\u00f3gico - Labiatae<\/h6>\n                                \n                            <div class=\"product-item\">\n                                 \n                                 <img decoding=\"async\" src=\"\/\/www.conasi.eu\/13317-home_default\/aceite-esencial-lavanda-ecologico-labiatae.jpg\" alt=\"Aceite esencial de lavanda ecol  gico   Labiatae\" class=\"img-product\">\n                                 <div class=\"product-actions\">\n                                    <ul><li><span>De aroma floral intenso y duradero<\/span><\/li><li><span>Efecto relajante<\/span><\/li><li><span>Ayuda a conciliar el sue\u00f1o<\/span><\/li><\/ul>\n                                    <span class=\"buy-cta\">Comprar<\/span>\n                                    <div class=\"prices\">\n                                         <span class=\"regular\">7,85\u00a0\u20ac<\/span>\n                                         <span class=\"old\"><\/span>\n                                    <\/div>\n                                 <\/div>\n                            <\/div> \n                        <\/a>\n                    <\/div><\/div><\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:0,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Habitos_diarios_para_la_gestion_del_estres\"><\/span>H\u00e1bitos diarios para la gesti\u00f3n del estr\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span data-contrast=\"none\">La gesti\u00f3n efectiva del estr\u00e9s requiere de un enfoque hol\u00edstico que integre tanto cambios en nuestro estilo de vida como el uso de terapias naturales.\u00a0<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Aqu\u00ed tienes algunos h\u00e1bitos simples y efectivos que puedes incorporar en tu rutina. \u00a1Toma nota!<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Adaptogenos\"><\/span>Adapt\u00f3genos<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span data-contrast=\"none\">El t\u00e9rmino\u202f<\/span><b><span data-contrast=\"none\">adapt\u00f3geno<\/span><\/b><span data-contrast=\"none\">\u202fproviene de la palabra &#8220;adaptar&#8221;, lo que refleja su funci\u00f3n principal:\u202f<\/span><b><span data-contrast=\"none\">ayudar al cuerpo a adaptarse<\/span><\/b><span data-contrast=\"none\">\u202fde manera m\u00e1s eficiente al estr\u00e9s f\u00edsico, emocional o ambiental. Los adapt\u00f3genos son sustancias naturales que\u202f<\/span><b><span data-contrast=\"none\">promueven el equilibrio<\/span><\/b><span data-contrast=\"none\">\u202fen el cuerpo, mejorando su capacidad para enfrentar factores estresantes sin alterar su funcionamiento fisiol\u00f3gico.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Estas sustancias act\u00faan modulando la respuesta del\u202f<\/span><b><span data-contrast=\"none\">eje hipotal\u00e1mico-pituitario-adrenal (HPA)<\/span><\/b><span data-contrast=\"none\">, que es clave en la gesti\u00f3n del estr\u00e9s. Al hacerlo, ayudan a estabilizar los niveles de cortisol, reduciendo el impacto del estr\u00e9s y mejorando la resiliencia del organismo frente a situaciones estresantes.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">La <\/span><b><span data-contrast=\"none\">schisandra<\/span><\/b><span data-contrast=\"none\">, la <\/span><a href=\"https:\/\/www.conasi.eu\/superalimentos\/1272-maca-andina.html\"><b><span data-contrast=\"none\">maca<\/span><\/b><\/a><span data-contrast=\"none\">, la <\/span><b><span data-contrast=\"none\">ashwagandha<\/span><\/b><span data-contrast=\"none\">, la\u202f<\/span><b><span data-contrast=\"none\">rhodiola<\/span><\/b><span data-contrast=\"none\">\u202fy la\u202f<\/span><a href=\"https:\/\/www.conasi.eu\/complementos-alimenticios\/5722-tulsi-ecologico-albahaca-sagrada-capsulas-organic-india.html\"><b><span data-contrast=\"none\">albahaca sagrada (tulsi)<\/span><\/b><\/a><span data-contrast=\"none\">\u202fse han estudiado por sus efectos positivos en la reducci\u00f3n del cortisol y en el aumento de la energ\u00eda y la claridad mental\u200b.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Puedes mezclar los adapt\u00f3genos en tus batidos, t\u00e9s o incluso en tu caf\u00e9. Por ejemplo, el\u202f<\/span><b><span data-contrast=\"none\">tulsi<\/span><\/b><span data-contrast=\"none\">\u202fse disfruta en una infusi\u00f3n relajante por la tarde-noche, mientras que el\u202f<\/span><b><span data-contrast=\"none\">polvo de schisandra<\/span><\/b><span data-contrast=\"none\">\u202fpuede a\u00f1adirse a un caf\u00e9 o batido por la ma\u00f1ana para aprovechar sus propiedades energizantes y antioxidantes.\u00a0<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><i><span data-contrast=\"none\">Adapt\u00f3genos disponibles en nuestra tienda Conasi:<\/span><\/i><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:0,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">\n        <link rel=\"stylesheet\" href=\"\/blog\/wp-content\/plugins\/pts2wp\/rdblock_styles.css\" type=\"text\/css\" media=\"all\">\n        <div class=\"product_list_2\">\n                    <div class=\"item-container\">\n                        <a class=\"pts2wp-link\" href=\"https:\/\/www.conasi.eu\/complementos-alimenticios\/5722-tulsi-ecologico-albahaca-sagrada-capsulas-organic-india.html\" title=\"Tulsi Albahaca sagrada  ecol  gico  en c  psulas   Organic India\" data-id=\"5722\" data-position=\"0\" data-promo=\"Post gesti\u00f3n del estr\u00e9s\"> \n                            <h6>Tulsi\/Albahaca sagrada, ecol\u00f3gico, en c\u00e1psulas - Organic India<\/h6>\n                                \n                            <div class=\"product-item\">\n                                 \n                                 <img decoding=\"async\" src=\"\/\/www.conasi.eu\/19667-home_default\/tulsi-ecologico-albahaca-sagrada-capsulas-organic-india.jpg\" alt=\"Tulsi Albahaca sagrada  ecol  gico  en c  psulas   Organic India\" class=\"img-product\">\n                                 <div class=\"product-actions\">\n                                    <ul><li><span>Rejuvenecedor y antiestr\u00e9s<\/span><\/li><li><span>Energ\u00eda, inmunidad y bienestar<\/span><\/li><li><span>90 c\u00e1psulas<\/span><\/li><li><span>Albahaca sagrada<\/span><\/li><\/ul>\n                                    <span class=\"buy-cta\">Comprar<\/span>\n                                    <div class=\"prices\">\n                                         <span class=\"regular\">24,19\u00a0\u20ac<\/span>\n                                         <span class=\"old\"><\/span>\n                                    <\/div>\n                                 <\/div>\n                            <\/div> \n                        <\/a>\n                    <\/div>\n                    <div class=\"item-container\">\n                        <a class=\"pts2wp-link\" href=\"https:\/\/www.conasi.eu\/complementos-alimenticios\/5612-ashwagandha-600-mg-capsulas-ofm.html\" title=\"Ashwagandha  90 c  psulas   OFM\" data-id=\"5612\" data-position=\"1\" data-promo=\"Post gesti\u00f3n del estr\u00e9s\"> \n                            <h6>Ashwagandha, 90 c\u00e1psulas - OFM<\/h6>\n                                \n                            <div class=\"product-item\">\n                                 \n                                 <img decoding=\"async\" src=\"\/\/www.conasi.eu\/20676-home_default\/ashwagandha-600-mg-capsulas-ofm.jpg\" alt=\"Ashwagandha  90 c  psulas   OFM\" class=\"img-product\">\n                                 <div class=\"product-actions\">\n                                    <ul><li><span>Bienestar f\u00edsico y mental<\/span><\/li><li><span>Mejora el sue\u00f1o<\/span><\/li><li><span>Regula el sistema hormonal<\/span><\/li><\/ul>\n                                    <span class=\"buy-cta\">Comprar<\/span>\n                                    <div class=\"prices\">\n                                         <span class=\"regular\">27,39\u00a0\u20ac<\/span>\n                                         <span class=\"old\"><\/span>\n                                    <\/div>\n                                 <\/div>\n                            <\/div> \n                        <\/a>\n                    <\/div>\n                    <div class=\"item-container\">\n                        <a class=\"pts2wp-link\" href=\"https:\/\/www.conasi.eu\/complementos-alimenticios\/5748-mico-rei-ecologico-capsulas-hifas-da-terra.html\" title=\"Mico Rei ecol  gico  en c  psulas   Hifas da Terra\" data-id=\"5748\" data-position=\"2\" data-promo=\"Post gesti\u00f3n del estr\u00e9s\"> \n                            <h6>Mico Rei ecol\u00f3gico, en c\u00e1psulas - Hifas da Terra<\/h6>\n                                \n                            <div class=\"product-item\">\n                                 \n                                 <img decoding=\"async\" src=\"\/\/www.conasi.eu\/19759-home_default\/mico-rei-ecologico-capsulas-hifas-da-terra.jpg\" alt=\"Mico Rei ecol  gico  en c  psulas   Hifas da Terra\" class=\"img-product\">\n                                 <div class=\"product-actions\">\n                                    <ul><li><span>Refuerza el sistema inmune<\/span><\/li><li><span>Ayuda a gestionar el estr\u00e9s<\/span><\/li><li><span>Favorece un sue\u00f1o reparador<\/span><\/li><\/ul>\n                                    <span class=\"buy-cta\">Comprar<\/span>\n                                    <div class=\"prices\">\n                                         <span class=\"regular\">63,69\u00a0\u20ac<\/span>\n                                         <span class=\"old\"><\/span>\n                                    <\/div>\n                                 <\/div>\n                            <\/div> \n                        <\/a>\n                    <\/div>\n                    <div class=\"item-container\">\n                        <a class=\"pts2wp-link\" href=\"https:\/\/www.conasi.eu\/complementos-alimenticios\/5747-mico-five-ecologico-capsulas-hifas-da-terra.html\" title=\"Mico Five ecol  gico  en c  psulas   Hifas da Terra\" data-id=\"5747\" data-position=\"3\" data-promo=\"Post gesti\u00f3n del estr\u00e9s\"> \n                            <h6>Mico Five ecol\u00f3gico, en c\u00e1psulas - Hifas da Terra<\/h6>\n                                \n                            <div class=\"product-item\">\n                                 \n                                 <img decoding=\"async\" src=\"\/\/www.conasi.eu\/19745-home_default\/mico-five-ecologico-capsulas-hifas-da-terra.jpg\" alt=\"Mico Five ecol  gico  en c  psulas   Hifas da Terra\" class=\"img-product\">\n                                 <div class=\"product-actions\">\n                                    <ul><li><span>Refuerza el sistema inmune<\/span><\/li><li><span>Ideal \u00e9pocas de estr\u00e9s o convalecencia<\/span><\/li><li><span>Acci\u00f3n antioxidante y adapt\u00f3gena<\/span><\/li><\/ul>\n                                    <span class=\"buy-cta\">Comprar<\/span>\n                                    <div class=\"prices\">\n                                         <span class=\"regular\">63,79\u00a0\u20ac<\/span>\n                                         <span class=\"old\"><\/span>\n                                    <\/div>\n                                 <\/div>\n                            <\/div> \n                        <\/a>\n                    <\/div><\/div> <\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:0,&quot;335559739&quot;:0}\">\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Mindfulness_o_atencion_plena\"><\/span>Mindfulness o atenci\u00f3n plena<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span data-contrast=\"none\">Practicar el\u202f<\/span><b><span data-contrast=\"none\">mindfulness<\/span><\/b><span data-contrast=\"none\">\u202f<\/span><b><span data-contrast=\"none\">o atenci\u00f3n plena<\/span><\/b><span data-contrast=\"none\">, que implica estar presente en el momento y aceptar los pensamientos sin juzgarlos, tambi\u00e9n se ha demostrado efectivo en la gesti\u00f3n del estr\u00e9s y la reducci\u00f3n de la ansiedad. Por ejemplo, puedes practicar la atenci\u00f3n plena mientras preparas tu infusi\u00f3n relajante por la noche o tu caf\u00e9 con adapt\u00f3genos por la ma\u00f1ana. Conc\u00e9ntrate en el aroma y la calidez de la taza, y acepta tus pensamientos sin juzgarlos. <\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Otra oportunidad de conectar con el presente puede ser mientras cocinas el bizcocho de maca. Desde medir los ingredientes hasta mezclar la masa, cada paso te permite estar consciente de lo que haces, sentir los olores y sensaciones, y disfrutar del proceso sin distracciones.\u00a0<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Tambi\u00e9n puedes aplicar la atenci\u00f3n plena mientras haces\u202f<\/span><b><span data-contrast=\"none\">grounding<\/span><\/b><span data-contrast=\"none\">.\u00a0<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Al comenzar tu d\u00eda, camina descalzo sobre c\u00e9sped, tierra o arena durante 10-15 minutos en un lugar tranquilo como un parque, jard\u00edn o playa. Conc\u00e9ntrate en las sensaciones de tus pies al contacto con la tierra, en la temperatura y textura del suelo, y en los sonidos naturales a tu alrededor. Permite que los pensamientos fluyan sin juzgarlos. Esta conexi\u00f3n con la naturaleza no solo regula los niveles de cortisol, sino que tambi\u00e9n favorece la calma y el equilibrio mental a lo largo del d\u00eda.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">La atenci\u00f3n plena no solo ayuda a reducir el estr\u00e9s, sino que tambi\u00e9n transforma tareas cotidianas en momentos de calma.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Al final, podemos aplicar esta pr\u00e1ctica a cualquier actividad diaria. Lo importante no es lo que hacemos, sino\u202f<\/span><b><span data-contrast=\"none\">c\u00f3mo lo hacemos<\/span><\/b><span data-contrast=\"none\">. Siempre que pongamos toda nuestra atenci\u00f3n en el momento presente, cualquier tarea puede ser una oportunidad.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ejemplos_de_rutinas_diarias_para_reducir_el_estres\"><\/span>Ejemplos de rutinas diarias para reducir el estr\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span data-contrast=\"none\">Establecer una rutina diaria, tanto por la ma\u00f1ana como por la noche, es fundamental para preparar el cuerpo y la mente para gestionar el estr\u00e9s de forma efectiva.<\/span><b><span data-contrast=\"none\">\u00a0<\/span><\/b><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<h4><b><span data-contrast=\"none\">Rutina matutina<\/span><\/b><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/h4>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"28\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Observar el amanecer<\/span><\/b><span data-contrast=\"none\">\u202ftiene un impacto directo sobre la regulaci\u00f3n de los llamados\u202fgenes &#8220;clock&#8221;, que controlan los ciclos biol\u00f3gicos de sue\u00f1o y vigilia en nuestro cuerpo. La luz solar, especialmente a primera hora del d\u00eda, ayuda a regular el ritmo circadiano, que controla la producci\u00f3n de hormonas como el cortisol y la melatonina. Esto contribuye a mejorar la calidad del sue\u00f1o y a reducir los niveles de estr\u00e9s a lo largo del d\u00eda.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"28\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Exposici\u00f3n al sol por la ma\u00f1ana<\/span><\/b><span data-contrast=\"none\">. La luz solar, especialmente a primera hora del d\u00eda, ayuda a regular el ritmo circadiano, que controla la producci\u00f3n de hormonas como el cortisol y la melatonina. Tambi\u00e9n nos ayuda a fomentar un sue\u00f1o reparador y regula los niveles de estr\u00e9s de nuestro d\u00eda a d\u00eda. <\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"28\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Ejercicio suave y respiraci\u00f3n profunda: <\/span><\/b><span data-contrast=\"none\">actividades como una caminata de 30-60min o una sesi\u00f3n de yoga, junto con unos minutos de respiraci\u00f3n profunda, ayudan a reducir el cortisol y activar el sistema parasimp\u00e1tico, el cual promueve la relajaci\u00f3n y reduce el estr\u00e9s\u200b.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<h4><b><span data-contrast=\"none\">Rutina Nocturna<\/span><\/b><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/h4>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"29\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Ver el atardecer: <\/span><\/b><span data-contrast=\"none\">observar la puesta de sol tambi\u00e9n puede regular tus genes circadianos y preparar tu cuerpo para el descanso nocturno, favoreciendo la producci\u00f3n natural de melatonina\u200b.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"29\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Evitar pantallas m\u00ednimo 2h antes de ir a dormir<\/span><\/b><span data-contrast=\"none\">: la exposici\u00f3n prolongada a la luz azul de los dispositivos aumenta la liberaci\u00f3n de\u202f<\/span><b><span data-contrast=\"none\">dopamina<\/span><\/b><span data-contrast=\"none\">, estimulando el cerebro y dificultando el relajamiento. Esto no solo contribuye al\u202f<\/span><b><span data-contrast=\"none\">insomnio<\/span><\/b><span data-contrast=\"none\">\u202fal inhibir la producci\u00f3n de melatonina, sino que tambi\u00e9n eleva los niveles de\u202f<\/span><b><span data-contrast=\"none\">estr\u00e9s<\/span><\/b><span data-contrast=\"none\">, creando un ciclo de excitaci\u00f3n mental que dificulta el descanso y afecta la calidad del sue\u00f1o.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"29\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Poner el m\u00f3vil en modo avi\u00f3n y dejarlo fuera de la habitaci\u00f3n: <\/span><\/b><span data-contrast=\"none\">mantener el tel\u00e9fono en modo avi\u00f3n evita la exposici\u00f3n innecesaria a la radiaci\u00f3n electromagn\u00e9tica, lo que promueve un entorno m\u00e1s seguro y tranquilo para dormir\u200b.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"29\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"4\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Ducha caliente antes de dormir:<\/span><\/b> <span data-contrast=\"none\">tomar una\u202fducha caliente\u202fantes de dormir no solo relaja los m\u00fasculos, sino que tiene un efecto directo sobre el\u202fhipot\u00e1lamo, la parte del cerebro responsable de regular la temperatura corporal y el ciclo de sue\u00f1o. Cuando tomas una ducha caliente, la temperatura de tu cuerpo aumenta, lo que provoca que el hipot\u00e1lamo inicie un proceso de enfriamiento una vez sales de la ducha. Este descenso de la temperatura corporal\u202fenv\u00eda se\u00f1ales al cuerpo de que es hora de descansar, facilitando la transici\u00f3n al sue\u00f1o profundo\u200b.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"29\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"5\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Difusor con aceites esenciales<\/span><\/b><span data-contrast=\"none\">: usar un\u202fdifusor con\u00a0<\/span><a href=\"https:\/\/www.conasi.eu\/aromaterapia-aceites-esenciales-naturales-y-puros\/3890-aceite-esencial-lavanda-ecologico-labiatae.html\"><b><span data-contrast=\"none\">aceite esencial de lavanda<\/span><\/b><\/a> <span data-contrast=\"none\">o\u202f<\/span><a href=\"https:\/\/www.conasi.eu\/aromaterapia-aceites-esenciales-naturales-y-puros\/3891-aceite-esencial-bergamota-labiatae.html\"><b><span data-contrast=\"none\">aceite de bergamota<\/span><\/b><\/a><span data-contrast=\"none\">\u00a0puede ayudar a reducir la ansiedad y fomentar la relajaci\u00f3n profunda. Un estudio (14) encontr\u00f3 que la lavanda no solo mejora la calidad del sue\u00f1o, sino que tambi\u00e9n reduce los niveles de cortisol, la hormona del estr\u00e9s\u200b. El aceite de\u202f<\/span><b><span data-contrast=\"none\">bergamota<\/span><\/b><span data-contrast=\"none\">\u202ftambi\u00e9n ha demostrado tener efectos calmantes, ayudando a bajar la frecuencia card\u00edaca y la presi\u00f3n arterial.<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_112992\" class=\"thumbnail wp-caption alignnone\" style=\"width: 910px\"><img decoding=\"async\" class=\"size-full wp-image-112992\" src=\"https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2024\/11\/22.png\" alt=\"difusor para ayudar a gestionar el estr\u00e9s\" width=\"900\" height=\"600\" srcset=\"https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2024\/11\/22.png 900w, https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2024\/11\/22-500x333.png 500w, https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2024\/11\/22-768x512.png 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><figcaption class=\"caption wp-caption-text\">Disfruta de un <a href=\"https:\/\/www.conasi.eu\/392-ambientadores-naturales\">difusor<\/a>, con los aceites esenciales que m\u00e1s regulan el sistema nervioso.<\/figcaption><\/figure>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"29\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"6\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Crear un ambiente relajante: <\/span><\/b><span data-contrast=\"none\">usar\u202fluces tenues o rojas\u202fy encender\u202fvelas de cera de abeja\u202fpuede reducir la exposici\u00f3n a la luz azul y crear un entorno adecuado para descansar.\u00a0<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"29\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"7\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Almohada ortop\u00e9dica y antifaz<\/span><\/b><span data-contrast=\"none\">:\u202fusar una almohada ortop\u00e9dica y un antifaz mejora la postura y elimina la exposici\u00f3n a la luz, contribuyendo a un sue\u00f1o m\u00e1s reparador.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"29\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"8\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Infusi\u00f3n relajante: <\/span><\/b><span data-contrast=\"none\">completa tu rutina con una <a href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/mejores-infusiones-relajantes-naturales\/\">infusi\u00f3n que contenga plantas relajantes<\/a> como <a href=\"https:\/\/www.conasi.eu\/infusiones-y-tes\/4193-infusion-ecologica-melisa-tila-canela-josenea.html\">tila y melisa<\/a><\/span><span data-contrast=\"none\">, que ayudan a reducir la tensi\u00f3n y a conciliar el sue\u00f1o.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"29\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"9\" data-aria-level=\"1\"><b><span data-contrast=\"none\">Journaling:<\/span><\/b><span data-contrast=\"none\"> dedica unos minutos a escribir en un diario para liberar preocupaciones. Este h\u00e1bito ha demostrado reducir los niveles de estr\u00e9s y mejorar la calidad del sue\u00f1o\u200b.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-contrast=\"none\">Estas pr\u00e1cticas pueden integrarse f\u00e1cilmente en tu rutina, ayud\u00e1ndote a mantener un equilibrio mental y emocional. A\u00f1adiendo adapt\u00f3genos a tu dieta, dedicando tiempo a la respiraci\u00f3n profunda o escribiendo tus pensamientos al final del d\u00eda&#8230; Todas estas peque\u00f1as acciones pueden transformar tu bienestar de manera sostenible y duradera.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">El estr\u00e9s es inevitable, pero si no aprendemos a gestionarlo, puede convertirse en el origen de graves enfermedades y problemas de salud. La clave es no permitir que la ansiedad y la tensi\u00f3n se apoderen de nuestra rutina diaria.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Para acabar, te dejamos con este <strong>bizcocho de almendra con maca<\/strong>, sin gluten ni l\u00e1cteos. Un snack saludable y lleno de energ\u00eda perfecto para sacarle todo el provecho a adapt\u00f3genos como la maca.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/p>\n<div id=\"recipe\"><\/div><div id=\"wprm-recipe-container-112972\" class=\"wprm-recipe-container\" data-recipe-id=\"112972\" data-servings=\"6\"><div class=\"wprm-recipe wprm-recipe-template-chicnasi-backup\"><div class=\"wprm-container\">\n    <div class=\"wprm-recipe-image wprm-block-image-normal\"><img decoding=\"async\" style=\"border-width: 0px;border-style: solid;border-color: #666666;\" width=\"900\" height=\"600\" src=\"https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2024\/11\/gestion-del-estres-1-1.jpg\" class=\"attachment-large size-large\" alt=\"\" srcset=\"https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2024\/11\/gestion-del-estres-1-1.jpg 900w, https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2024\/11\/gestion-del-estres-1-1-500x333.jpg 500w, https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2024\/11\/gestion-del-estres-1-1-768x512.jpg 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/div>\n<\/div>\n<div class=\"wprm-spacer\"><\/div>\n<h2 class=\"wprm-recipe-name wprm-block-text-normal\"><span class=\"ez-toc-section\" id=\"Receta_de_bizcocho_de_almendra_con_maca\"><\/span>Receta de bizcocho de almendra con maca<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"wprm-spacer\"><\/div>\n<span class=\"wprm-recipe-details wprm-recipe-author wprm-block-text-light\">Autora: Berta Pedre\u00f1o<\/span>\n<div class=\"wprm-spacer\"><\/div>\n<div class=\"wprm-recipe-summary wprm-block-text-normal\"><span style=\"display: block;\">Este bizcocho de <a href=\"https:\/\/www.conasi.eu\/superalimentos\/1272-maca-andina.html\">maca<\/a> es perfecto para quienes llevan una rutina exigente. La maca ayuda a\u202f<strong>gestionar el estr\u00e9s<\/strong>, aporta\u202f<strong>energ\u00eda natural<\/strong>\u202fy mejora la\u202f<strong>concentraci\u00f3n<\/strong>, lo que lo hace ideal para combatir la fatiga y mantener el enfoque durante el d\u00eda.\u00a0Adem\u00e1s, no contiene gluten ni l\u00e1cteos. <\/span><\/div>\n<div class=\"wprm-spacer\"><\/div>\n<style>#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-full svg * { fill: #5A822B; }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-33 svg * { fill: url(#wprm-recipe-user-rating-0-33); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-50 svg * { fill: url(#wprm-recipe-user-rating-0-50); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-66 svg * { fill: url(#wprm-recipe-user-rating-0-66); }linearGradient#wprm-recipe-user-rating-0-33 stop { stop-color: #5A822B; }linearGradient#wprm-recipe-user-rating-0-50 stop { stop-color: #5A822B; }linearGradient#wprm-recipe-user-rating-0-66 stop { stop-color: #5A822B; }<\/style><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"0\" height=\"0\" style=\"display:block;width:0px;height:0px\"><defs><linearGradient id=\"wprm-recipe-user-rating-0-33\"><stop offset=\"0%\" stop-opacity=\"1\" \/><stop offset=\"33%\" stop-opacity=\"1\" \/><stop offset=\"33%\" stop-opacity=\"0\" \/><stop offset=\"100%\" stop-opacity=\"0\" \/><\/linearGradient><\/defs><defs><linearGradient id=\"wprm-recipe-user-rating-0-50\"><stop offset=\"0%\" stop-opacity=\"1\" \/><stop offset=\"50%\" stop-opacity=\"1\" \/><stop offset=\"50%\" stop-opacity=\"0\" \/><stop offset=\"100%\" stop-opacity=\"0\" \/><\/linearGradient><\/defs><defs><linearGradient id=\"wprm-recipe-user-rating-0-66\"><stop offset=\"0%\" stop-opacity=\"1\" \/><stop offset=\"66%\" stop-opacity=\"1\" \/><stop offset=\"66%\" stop-opacity=\"0\" \/><stop offset=\"100%\" stop-opacity=\"0\" \/><\/linearGradient><\/defs><\/svg><div id=\"wprm-recipe-user-rating-0\" class=\"wprm-recipe-rating wprm-recipe-rating-recipe-112972 wprm-user-rating wprm-recipe-rating-inline wprm-user-rating-not-voted wprm-user-rating-allowed\" data-recipe=\"112972\" data-average=\"0\" data-count=\"0\" data-total=\"0\" data-user=\"0\" data-decimals=\"2\"data-modal-uid=\"user-rating\"><span class=\"wprm-rating-star wprm-rating-star-1 wprm-rating-star-empty\" data-rating=\"1\" data-color=\"#5A822B\" role=\"button\" tabindex=\"0\" aria-label=\"Valorar esta receta con 1 de 5 estrellas\" onmouseenter=\"window.WPRecipeMaker.userRating.enter(this)\" onfocus=\"window.WPRecipeMaker.userRating.enter(this)\" onmouseleave=\"window.WPRecipeMaker.userRating.leave(this)\" onblur=\"window.WPRecipeMaker.userRating.leave(this)\" onclick=\"window.WPRecipeMaker.userRating.click(this, event)\" onkeypress=\"window.WPRecipeMaker.userRating.click(this, event)\" style=\"font-size: 1em;\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\" width=\"16px\" height=\"16px\" viewBox=\"0 0 24 24\"><g  transform=\"translate(0, 0)\"><polygon fill=\"none\" stroke=\"#5A822B\" stroke-width=\"2\" stroke-linecap=\"square\" stroke-miterlimit=\"10\" points=\"12,2.6 15,9 21.4,9 16.7,13.9 18.6,21.4 12,17.6 5.4,21.4 7.3,13.9 2.6,9 9,9 \" stroke-linejoin=\"miter\"\/><\/g><\/svg><\/span><span class=\"wprm-rating-star wprm-rating-star-2 wprm-rating-star-empty\" data-rating=\"2\" data-color=\"#5A822B\" role=\"button\" tabindex=\"0\" aria-label=\"Valorar esta receta con 2 de 5 estrellas\" onmouseenter=\"window.WPRecipeMaker.userRating.enter(this)\" onfocus=\"window.WPRecipeMaker.userRating.enter(this)\" onmouseleave=\"window.WPRecipeMaker.userRating.leave(this)\" onblur=\"window.WPRecipeMaker.userRating.leave(this)\" onclick=\"window.WPRecipeMaker.userRating.click(this, event)\" onkeypress=\"window.WPRecipeMaker.userRating.click(this, event)\" style=\"font-size: 1em;\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\" width=\"16px\" height=\"16px\" viewBox=\"0 0 24 24\"><g  transform=\"translate(0, 0)\"><polygon fill=\"none\" stroke=\"#5A822B\" stroke-width=\"2\" stroke-linecap=\"square\" stroke-miterlimit=\"10\" points=\"12,2.6 15,9 21.4,9 16.7,13.9 18.6,21.4 12,17.6 5.4,21.4 7.3,13.9 2.6,9 9,9 \" stroke-linejoin=\"miter\"\/><\/g><\/svg><\/span><span class=\"wprm-rating-star wprm-rating-star-3 wprm-rating-star-empty\" data-rating=\"3\" data-color=\"#5A822B\" role=\"button\" tabindex=\"0\" aria-label=\"Valorar esta receta con 3 de 5 estrellas\" onmouseenter=\"window.WPRecipeMaker.userRating.enter(this)\" onfocus=\"window.WPRecipeMaker.userRating.enter(this)\" onmouseleave=\"window.WPRecipeMaker.userRating.leave(this)\" onblur=\"window.WPRecipeMaker.userRating.leave(this)\" onclick=\"window.WPRecipeMaker.userRating.click(this, event)\" onkeypress=\"window.WPRecipeMaker.userRating.click(this, event)\" style=\"font-size: 1em;\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\" width=\"16px\" height=\"16px\" viewBox=\"0 0 24 24\"><g  transform=\"translate(0, 0)\"><polygon fill=\"none\" stroke=\"#5A822B\" stroke-width=\"2\" stroke-linecap=\"square\" stroke-miterlimit=\"10\" points=\"12,2.6 15,9 21.4,9 16.7,13.9 18.6,21.4 12,17.6 5.4,21.4 7.3,13.9 2.6,9 9,9 \" stroke-linejoin=\"miter\"\/><\/g><\/svg><\/span><span class=\"wprm-rating-star wprm-rating-star-4 wprm-rating-star-empty\" data-rating=\"4\" data-color=\"#5A822B\" role=\"button\" tabindex=\"0\" aria-label=\"Valorar esta receta con 4 de 5 estrellas\" onmouseenter=\"window.WPRecipeMaker.userRating.enter(this)\" onfocus=\"window.WPRecipeMaker.userRating.enter(this)\" onmouseleave=\"window.WPRecipeMaker.userRating.leave(this)\" onblur=\"window.WPRecipeMaker.userRating.leave(this)\" onclick=\"window.WPRecipeMaker.userRating.click(this, event)\" onkeypress=\"window.WPRecipeMaker.userRating.click(this, event)\" style=\"font-size: 1em;\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\" width=\"16px\" height=\"16px\" viewBox=\"0 0 24 24\"><g  transform=\"translate(0, 0)\"><polygon fill=\"none\" stroke=\"#5A822B\" stroke-width=\"2\" stroke-linecap=\"square\" stroke-miterlimit=\"10\" points=\"12,2.6 15,9 21.4,9 16.7,13.9 18.6,21.4 12,17.6 5.4,21.4 7.3,13.9 2.6,9 9,9 \" stroke-linejoin=\"miter\"\/><\/g><\/svg><\/span><span class=\"wprm-rating-star wprm-rating-star-5 wprm-rating-star-empty\" data-rating=\"5\" data-color=\"#5A822B\" role=\"button\" tabindex=\"0\" aria-label=\"Valorar esta receta con 5 de 5 estrellas\" onmouseenter=\"window.WPRecipeMaker.userRating.enter(this)\" onfocus=\"window.WPRecipeMaker.userRating.enter(this)\" onmouseleave=\"window.WPRecipeMaker.userRating.leave(this)\" onblur=\"window.WPRecipeMaker.userRating.leave(this)\" onclick=\"window.WPRecipeMaker.userRating.click(this, event)\" onkeypress=\"window.WPRecipeMaker.userRating.click(this, event)\" style=\"font-size: 1em;\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\" width=\"16px\" height=\"16px\" viewBox=\"0 0 24 24\"><g  transform=\"translate(0, 0)\"><polygon fill=\"none\" stroke=\"#5A822B\" stroke-width=\"2\" stroke-linecap=\"square\" stroke-miterlimit=\"10\" points=\"12,2.6 15,9 21.4,9 16.7,13.9 18.6,21.4 12,17.6 5.4,21.4 7.3,13.9 2.6,9 9,9 \" stroke-linejoin=\"miter\"\/><\/g><\/svg><\/span><div class=\"wprm-recipe-rating-details wprm-block-text-normal\">No ratings yet<\/div><\/div>\n<div class=\"wprm-spacer\" style=\"height: 25px;\"><\/div>\n<div class=\"wprm-template-chic-buttons wprm-container-columns-spaced-middle wprm-container-columns-gutter\">\n<a href=\"https:\/\/www.conasi.eu\/blog\/pdfreceta\/receta-de-bizcocho-de-almendra-con-maca\" style=\"color: #6b6b6b;background-color: #e4e1d5;border-color: #e4e1d5;border-radius: 3px;padding: 10px 5px;\" class=\"wprm-recipe-print wprm-recipe-link wprm-print-recipe-shortcode wprm-block-text-bold wprm-recipe-print-wide-button wprm-recipe-link-wide-button wprm-color-accent\" data-recipe-id=\"112972\" data-template=\"\" target=\"_blank\" rel=\"nofollow\"><span class=\"wprm-recipe-icon wprm-recipe-print-icon\"><svg width=\"16px\" height=\"16px\" viewBox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g fill=\"#6b6b6b\"><g><path d=\"M17.5454,0.0005 C18.2904,0.0005 18.9004,0.6105 18.9004,1.3565 L18.9004,1.3565 L18.9004,4.9445 L21.9904,4.9445 C23.0954,4.9445 24.0004,5.8485 24.0004,6.9535 L24.0004,6.9535 L24.0004,17.2415 C24.0004,18.3465 23.0954,19.2505 21.9904,19.2505 L21.9904,19.2505 L19.8414,19.2505 L19.8414,22.2795 C19.8414,23.1725 19.1104,23.9035 18.2174,23.9035 L18.2174,23.9035 L5.7834,23.9035 C4.8894,23.9035 4.1594,23.1725 4.1594,22.2795 L4.1594,22.2795 L4.1594,19.2505 L2.0104,19.2505 C0.9044,19.2505 0.0004,18.3465 0.0004,17.2415 L0.0004,17.2415 L0.0004,6.9535 C0.0004,5.8485 0.9044,4.9445 2.0104,4.9445 L2.0104,4.9445 L5.0984,4.9445 L5.0984,1.3565 C5.0984,0.6105 5.7094,0.0005 6.4554,0.0005 L6.4554,0.0005 Z M17.8414,15.5975 L6.1594,15.5975 L6.1594,21.9035 L17.8414,21.9035 L17.8414,15.5975 Z M21.9904,6.9445 L2.0104,6.9445 L2.0004,17.2415 L4.1594,17.2425 L4.1594,15.2215 C4.1594,14.3285 4.8894,13.5975 5.7834,13.5975 L5.7834,13.5975 L18.2174,13.5975 C19.1104,13.5975 19.8414,14.3285 19.8414,15.2215 L19.8414,15.2215 L19.8414,17.2495 L21.9904,17.2505 L22.0004,6.9535 L21.9904,6.9445 Z M6.1632,9.1318 C6.7902,9.1318 7.2992,9.6408 7.2992,10.2678 C7.2992,10.8948 6.7902,11.4028 6.1632,11.4028 L6.1632,11.4028 L5.0992,11.4028 C4.4722,11.4028 3.9632,10.8948 3.9632,10.2678 C3.9632,9.6408 4.4722,9.1318 5.0992,9.1318 L5.0992,9.1318 Z M16.6304,2.2715 L7.3704,2.2715 L7.3704,4.6845 L16.6304,4.6845 L16.6304,2.2715 Z\"><\/path><\/g><\/g><\/g><\/svg><\/span> PDF \/ Imprimir \/ Email<\/a>\n<!--\n\n\t[wprm-recipe-pin text=\"Pin Recipe\" style=\"wide-button\" vertical_padding=\"10px\" border_radius=\"3px\" icon=\"pinterest-2\" icon_color=\"#616161\" text_color=\"#616161\" border_color=\"#616161\" text_style=\"normal\"]\n    [wprm-recipe-add-to-collection text_style=\"normal\" icon=\"notes\" icon_added=\"notes\" style=\"wide-button\" icon_color=\"#616161\" text_color=\"#616161\" vertical_padding=\"10px\" border_color=\"#616161\" border_radius=\"3px\"]\n-->\n<\/div>\n<div class=\"wprm-spacer\" style=\"height: 20px;\"><\/div>\n<div class=\"wprm-icon-shortcode wprm-icon-shortcode-separate wprm-align-center wprm-icon-decoration-line\" style=\"font-size: 24px;height: 24px;\"><div class=\"wprm-decoration-line\" style=\"border-color: #e4e1d5;\"><\/div><span class=\"wprm-recipe-icon\" aria-hidden=\"true\"><svg width=\"16px\" height=\"16px\" viewBox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g fill=\"#e4e1d5\"><g><path d=\"M12,0 C18.627,0 24,4.373 24,11 C24,19.406 18.646,24 18.646,24 L18.646,24 L5.354,24 C5.354,24 0,19.406 0,11 C0,4.373 5.373,0 12,0 Z M12,2 C6.206,2 2,5.785 2,11 C2,16.956 4.962,20.716 6.168,22 L6.168,22 L17.832,22 C19.032,20.724 22,16.962 22,11 C22,5.785 17.794,2 12,2 Z M15.4175,17.7983 C15.9697847,17.7983 16.4175,18.2460153 16.4175,18.7983 C16.4175,19.3111358 16.0314598,19.7338072 15.5341211,19.7915723 L15.4175,19.7983 L8.5825,19.7983 C8.03021525,19.7983 7.5825,19.3505847 7.5825,18.7983 C7.5825,18.2854642 7.96854019,17.8627928 8.46587887,17.8050277 L8.5825,17.7983 L15.4175,17.7983 Z M12,4.2544 C15.173,4.2544 17.746,6.8264 17.746,10.0004 C17.746,13.1734 15.173,15.7454 12,15.7454 C8.827,15.7454 6.254,13.1734 6.254,10.0004 C6.254,6.8264 8.827,4.2544 12,4.2544 Z M10.9999773,6.38993761 C9.41864646,6.82850486 8.254,8.28073633 8.254,10.0004 C8.254,12.0654 9.935,13.7454 12,13.7454 C14.065,13.7454 15.746,12.0654 15.746,10.0004 C15.746,8.28110051 14.5818468,6.82911997 13.0010273,6.39021638 L13,9.2962 C13,9.84848475 12.5522847,10.2962 12,10.2962 C11.4871642,10.2962 11.0644928,9.91015981 11.0067277,9.41282113 L11,9.2962 Z\"><\/path><\/g><\/g><\/g><\/svg><\/span> <div class=\"wprm-decoration-line\" style=\"border-color: #e4e1d5;\"><\/div><\/div>\n<div class=\"wprm-recipe-meta-container wprm-recipe-times-container wprm-recipe-details-container wprm-recipe-details-container-table wprm-block-text-normal wprm-recipe-table-borders-none wprm-recipe-table-borders-inside\" style=\"border-width: 0;border-style: dotted;border-color: #666666;\"><div class=\"wprm-recipe-block-container wprm-recipe-block-container-table wprm-block-text-normal wprm-recipe-time-container wprm-recipe-prep-time-container\" style=\"border-width: 0;border-style: dotted;border-color: #666666;\"><span class=\"wprm-recipe-details-label wprm-block-text-uppercase-faded wprm-recipe-time-label wprm-recipe-prep-time-label\">Tiempo de preparaci\u00f3n <\/span><span class=\"wprm-recipe-time wprm-block-text-normal\"><span class=\"wprm-recipe-details wprm-recipe-details-minutes wprm-recipe-prep_time wprm-recipe-prep_time-minutes\">10<span class=\"sr-only screen-reader-text wprm-screen-reader-text\"> minutos<\/span><\/span> <span class=\"wprm-recipe-details-unit wprm-recipe-details-minutes wprm-recipe-prep_time-unit wprm-recipe-prep_timeunit-minutes\" aria-hidden=\"true\">minutos<\/span><\/span><\/div><div class=\"wprm-recipe-block-container wprm-recipe-block-container-table wprm-block-text-normal wprm-recipe-time-container wprm-recipe-cook-time-container\" style=\"border-width: 0;border-style: dotted;border-color: #666666;\"><span class=\"wprm-recipe-details-label wprm-block-text-uppercase-faded wprm-recipe-time-label wprm-recipe-cook-time-label\">Tiempo de cocci\u00f3n <\/span><span class=\"wprm-recipe-time wprm-block-text-normal\"><span class=\"wprm-recipe-details wprm-recipe-details-minutes wprm-recipe-cook_time wprm-recipe-cook_time-minutes\">30<span class=\"sr-only screen-reader-text wprm-screen-reader-text\"> minutos<\/span><\/span> <span class=\"wprm-recipe-details-unit wprm-recipe-details-minutes wprm-recipe-cook_time-unit wprm-recipe-cook_timeunit-minutes\" aria-hidden=\"true\">minutos<\/span><\/span><\/div><\/div>\n<div class=\"wprm-spacer\"><\/div>\n<div class=\"wprm-container-columns-spaced\">\n\t<div>\n    \t<div class=\"wprm-icon-shortcode wprm-icon-shortcode-separate wprm-align-center wprm-icon-decoration-line\" style=\"font-size: 24px;height: 24px;\"><div class=\"wprm-decoration-line\" style=\"border-color: #e4e1d5;\"><\/div><span class=\"wprm-recipe-icon\" aria-hidden=\"true\"><svg width=\"16px\" height=\"16px\" viewBox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g fill=\"#e4e1d5\"><path d=\"M19.5441,12.0586 L17.8411,12.3146 L17.8411,14.0376 L17.8411,17.8606 L6.1591,17.8606 L6.1591,14.0376 L6.1591,12.3146 L4.4561,12.0586 C3.0331,11.8446 2.0001,10.6536 2.0001,9.2246 C2.0001,7.6626 3.2471,6.3876 4.7971,6.3406 C4.8651,6.3486 4.9351,6.3556 5.0051,6.3576 L6.3221,6.4136 L6.8931,5.2246 C7.8481,3.2356 9.8051,1.9996 12.0001,1.9996 C14.1951,1.9996 16.1521,3.2356 17.1071,5.2246 L17.6781,6.4136 L18.9951,6.3576 C19.0641,6.3556 19.1321,6.3486 19.2021,6.3406 C20.7531,6.3866 22.0001,7.6626 22.0001,9.2246 C22.0001,10.6536 20.9671,11.8446 19.5441,12.0586 L19.5441,12.0586 Z M6.1591,22.0006 L17.8411,22.0006 L17.8411,19.8606 L6.1591,19.8606 L6.1591,22.0006 Z M19.1141,4.3386 C19.0451,4.3386 18.9801,4.3566 18.9101,4.3596 C17.6741,1.7836 15.0491,-0.0004 12.0001,-0.0004 C8.9511,-0.0004 6.3261,1.7836 5.0901,4.3596 C5.0211,4.3566 4.9551,4.3386 4.8861,4.3386 C2.1881,4.3386 0.0001,6.5266 0.0001,9.2246 C0.0001,11.6736 1.8081,13.6836 4.1591,14.0376 L4.1591,22.3756 C4.1591,23.2696 4.8901,23.9996 5.7831,23.9996 L18.2171,23.9996 C19.1101,23.9996 19.8411,23.2696 19.8411,22.3756 L19.8411,14.0376 C22.1911,13.6836 24.0001,11.6736 24.0001,9.2246 C24.0001,6.5266 21.8131,4.3386 19.1141,4.3386 L19.1141,4.3386 Z\" id=\"Fill-1\"><\/path><\/g><\/g><\/svg><\/span> <div class=\"wprm-decoration-line\" style=\"border-color: #e4e1d5;\"><\/div><\/div>\n\t\t<div class=\"wprm-recipe-meta-container wprm-recipe-custom-container wprm-recipe-details-container wprm-recipe-details-container-table wprm-block-text-normal wprm-recipe-table-borders-none wprm-recipe-table-borders-inside\" style=\"border-width: 0;border-style: dotted;border-color: #666666;\"><div class=\"wprm-recipe-block-container wprm-recipe-block-container-table wprm-block-text-normal wprm-recipe-tag-container wprm-recipe-cuisine-container\" style=\"border-width: 0;border-style: dotted;border-color: #666666;\"><span class=\"wprm-recipe-details-label wprm-block-text-uppercase-faded wprm-recipe-tag-label wprm-recipe-cuisine-label\">Categor\u00edas <\/span><span class=\"wprm-recipe-cuisine wprm-block-text-normal\">Dulces: tartas, pasteles y boller\u00eda<\/span><\/div><\/div>\n    <\/div>\n    <div>\n        <div class=\"wprm-icon-shortcode wprm-icon-shortcode-separate wprm-align-center wprm-icon-decoration-line\" style=\"font-size: 24px;height: 24px;\"><div class=\"wprm-decoration-line\" style=\"border-color: #e4e1d5;\"><\/div><span class=\"wprm-recipe-icon\" aria-hidden=\"true\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\" width=\"16px\" height=\"16px\" viewBox=\"0 0 24 24\"><g ><path fill=\"#e4e1d5\" d=\"M10,0C9.4,0,9,0.4,9,1v4H7V1c0-0.6-0.4-1-1-1S5,0.4,5,1v4H3V1c0-0.6-0.4-1-1-1S1,0.4,1,1v8c0,1.7,1.3,3,3,3v10c0,1.1,0.9,2,2,2s2-0.9,2-2V12c1.7,0,3-1.3,3-3V1C11,0.4,10.6,0,10,0z\"\/><path data-color=\"color-2\" fill=\"#e4e1d5\" d=\"M19,0c-3.3,0-6,2.7-6,6v9c0,0.6,0.4,1,1,1h2v6c0,1.1,0.9,2,2,2s2-0.9,2-2V1C20,0.4,19.6,0,19,0z\"\/><\/g><\/svg><\/span> <div class=\"wprm-decoration-line\" style=\"border-color: #e4e1d5;\"><\/div><\/div>\n\t\t<div class=\"wprm-recipe-meta-container wprm-recipe-custom-container wprm-recipe-details-container wprm-recipe-details-container-table wprm-block-text-normal wprm-recipe-table-borders-none wprm-recipe-table-borders-inside\" style=\"border-width: 0;border-style: dotted;border-color: #666666;\"><div class=\"wprm-recipe-block-container wprm-recipe-block-container-table wprm-block-text-normal wprm-recipe-servings-container\" style=\"border-width: 0;border-style: dotted;border-color: #666666;\"><span class=\"wprm-recipe-details-label wprm-block-text-uppercase-faded wprm-recipe-servings-label\">Raciones <\/span><span class=\"wprm-recipe-servings wprm-recipe-details wprm-recipe-servings-112972 wprm-recipe-servings-adjustable-tooltip wprm-block-text-normal\" data-recipe=\"112972\" aria-label=\"Adjust recipe servings\">6<\/span><\/div><\/div>\n    <\/div>\n    <div>\n        <div class=\"wprm-icon-shortcode wprm-icon-shortcode-separate wprm-align-center wprm-icon-decoration-line\" style=\"font-size: 24px;height: 24px;\"><div class=\"wprm-decoration-line\" style=\"border-color: #e4e1d5;\"><\/div><span class=\"wprm-recipe-icon\" aria-hidden=\"true\"><svg width=\"16px\" height=\"16px\" viewBox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g fill=\"#e4e1d5\"><path d=\"M15.9199,4.9443 L18.1399,2.7243 C18.5509,2.3133 19.0909,2.1083 19.6299,2.1083 C20.1699,2.1083 20.7099,2.3133 21.1209,2.7243 C21.9429,3.5473 21.9419,4.8843 21.1209,5.7073 L18.9019,7.9253 C18.0799,8.7483 16.7419,8.7483 15.9199,7.9253 C15.0979,7.1033 15.0979,5.7663 15.9199,4.9443 M23.5529,22.1383 L13.3369,11.9233 L15.3109,9.9493 C15.9559,10.3353 16.6809,10.5413 17.4109,10.5413 C18.4629,10.5413 19.5159,10.1403 20.3159,9.3403 L22.5349,7.1213 C24.1369,5.5183 24.1369,2.9123 22.5349,1.3103 C21.7599,0.5343 20.7279,0.1073 19.6299,0.1073 C18.5329,0.1073 17.5019,0.5343 16.7259,1.3103 L14.5059,3.5303 C13.7299,4.3063 13.3029,5.3383 13.3029,6.4343 C13.3029,7.1883 13.5179,7.9053 13.8959,8.5363 L11.9229,10.5083 L9.9489,8.5353 C10.8909,6.9593 10.6959,4.8863 9.3399,3.5303 L6.1039,0.2933 C5.7129,-0.0977 5.0799,-0.0977 4.6899,0.2933 C4.2989,0.6833 4.2989,1.3163 4.6899,1.7073 L7.9259,4.9443 C8.4909,5.5093 8.6579,6.3153 8.4459,7.0323 L3.6539,2.2403 C3.2639,1.8493 2.6309,1.8493 2.2399,2.2403 C1.8499,2.6313 1.8499,3.2633 2.2399,3.6543 L7.0319,8.4463 C6.3149,8.6583 5.5089,8.4913 4.9429,7.9253 L1.7069,4.6893 C1.3159,4.2983 0.6839,4.2983 0.2929,4.6893 C-0.0981,5.0803 -0.0981,5.7133 0.2929,6.1033 L3.5289,9.3403 C4.3309,10.1403 5.3829,10.5413 6.4349,10.5413 C7.1649,10.5413 7.8899,10.3353 8.5349,9.9493 L10.5089,11.9233 L0.2929,22.1383 C-0.0981,22.5293 -0.0981,23.1623 0.2929,23.5523 C0.4879,23.7483 0.7439,23.8453 0.9999,23.8453 C1.2559,23.8453 1.5119,23.7483 1.7069,23.5523 L11.9229,13.3373 L22.1389,23.5523 C22.3339,23.7483 22.5899,23.8453 22.8459,23.8453 C23.1019,23.8453 23.3569,23.7483 23.5529,23.5523 C23.9429,23.1623 23.9429,22.5293 23.5529,22.1383\"><\/path><\/g><\/g><\/svg><\/span> <div class=\"wprm-decoration-line\" style=\"border-color: #e4e1d5;\"><\/div><\/div>\n\t\t<div class=\"wprm-recipe-meta-container wprm-recipe-custom-container wprm-recipe-details-container wprm-recipe-details-container-table wprm-block-text-normal wprm-recipe-table-borders-none wprm-recipe-table-borders-inside\" style=\"border-width: 0;border-style: dotted;border-color: #666666;\"><div class=\"wprm-recipe-block-container wprm-recipe-block-container-table wprm-block-text-normal wprm-recipe-nutrition-container wprm-recipe-calories-container\" style=\"border-width: 0;border-style: dotted;border-color: #666666;\"><span class=\"wprm-recipe-details-label wprm-block-text-uppercase-faded wprm-recipe-nutrition-label wprm-recipe-calories-label\">Calor\u00edas \/ RACI\u00d3N <\/span><span class=\"wprm-recipe-nutrition-with-unit\"><span class=\"wprm-recipe-details wprm-recipe-nutrition wprm-recipe-calories wprm-block-text-normal\">270<\/span> <span class=\"wprm-recipe-details-unit wprm-recipe-nutrition-unit wprm-recipe-calories-unit wprm-block-text-normal\">kcal<\/span><\/span><\/div><\/div>\n    <\/div>\n<\/div>\n<div id=\"recipe-112972-equipment\" class=\"wprm-recipe-equipment-container wprm-block-text-normal\" data-recipe=\"112972\"><h3 class=\"wprm-recipe-header wprm-recipe-equipment-header wprm-block-text-uppercase wprm-align-left wprm-header-decoration-line\" style=\"\">Utensilios<div class=\"wprm-decoration-line\" style=\"border-color: #e4e1d5;\"><\/div><\/h3><div class=\"wprm-spacer\" style=\"height: 22px;\"><\/div><ul class=\"wprm-recipe-equipment wprm-recipe-equipment-list\"><li class=\"wprm-recipe-equipment-item\" style=\"list-style-type: disc;\"><div class=\"wprm-recipe-equipment-name\"><a href=\"https:\/\/www.conasi.eu\/moldes-para-hornear\/3164-molde-redondo-desmontable-silicona-ceramica.html\" class=\"wprm-recipe-equipment-link\">molde de silicona redondo desmontable<\/a><\/div><\/li><li class=\"wprm-recipe-equipment-item\" style=\"list-style-type: disc;\"><div class=\"wprm-recipe-equipment-name\"><a href=\"https:\/\/www.conasi.eu\/cubiertos-preparar-y-servir\/3258-batidor-varillas-silicona-platino-smart-lurch.html\" class=\"wprm-recipe-equipment-link\">Batidor de varillas de silicona<\/a><\/div><\/li><li class=\"wprm-recipe-equipment-item\" style=\"list-style-type: disc;\"><div class=\"wprm-recipe-equipment-name\"><a href=\"https:\/\/www.conasi.eu\/cubiertos-preparar-y-servir\/958-espatula-mediana-silicona-platino.html\" class=\"wprm-recipe-equipment-link\">Esp\u00e1tula mediana<\/a><\/div><\/li><li class=\"wprm-recipe-equipment-item\" style=\"list-style-type: disc;\"><div class=\"wprm-recipe-equipment-name\"><a href=\"https:\/\/www.conasi.eu\/preparar-y-servir\/1370-bol-de-cristal-4-l.html\" class=\"wprm-recipe-equipment-link\">Bol de cristal grande<\/a><\/div><\/li><li class=\"wprm-recipe-equipment-item\" style=\"list-style-type: disc;\"><div class=\"wprm-recipe-equipment-name\">Horno<\/div><\/li><\/ul><\/div>\n<div id=\"recipe-112972-ingredients\" class=\"wprm-recipe-ingredients-container wprm-recipe-ingredients-no-images wprm-recipe-112972-ingredients-container wprm-block-text-normal wprm-ingredient-style-regular wprm-recipe-images-before\" data-recipe=\"112972\" data-servings=\"6\"><h3 class=\"wprm-recipe-header wprm-recipe-ingredients-header wprm-block-text-uppercase wprm-align-left wprm-header-decoration-line wprm-header-has-actions wprm-header-has-actions\" style=\"\">Ingredientes<div class=\"wprm-decoration-line\" style=\"border-color: #e4e1d5;\"><\/div>&nbsp;&nbsp;<div class=\"wprm-recipe-adjustable-servings-container wprm-recipe-adjustable-servings-112972-container wprm-toggle-container wprm-toggle-buttons-container wprm-block-text-normal\" style=\"--wprm-toggle-button-accent: #e4e1d5;\"><button class=\"wprm-recipe-adjustable-servings wprm-toggle wprm-toggle-active\" data-multiplier=\"1\" data-servings=\"6\" data-recipe=\"112972\" aria-label=\"Adjust servings by 1x\">1x<\/button><button class=\"wprm-recipe-adjustable-servings wprm-toggle\" data-multiplier=\"2\" data-servings=\"6\" data-recipe=\"112972\" aria-label=\"Adjust servings by 2x\">2x<\/button><button class=\"wprm-recipe-adjustable-servings wprm-toggle\" data-multiplier=\"3\" data-servings=\"6\" data-recipe=\"112972\" aria-label=\"Adjust servings by 3x\">3x<\/button><\/div><\/h3><div class=\"wprm-recipe-ingredient-group\"><ul class=\"wprm-recipe-ingredients\"><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"0\"><span class=\"wprm-recipe-ingredient-amount\">1<\/span>&#32;<span class=\"wprm-recipe-ingredient-unit\">taza<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\"><a href=\"https:\/\/www.conasi.eu\/harinas\/3976-harina-almendras-ecologica-oleander.html\" class=\"wprm-recipe-ingredient-link\">harina de almendras<\/a><\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"1\"><span class=\"wprm-recipe-ingredient-amount\">2<\/span>&#32;<span class=\"wprm-recipe-ingredient-unit\">cucharadas<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\"><a href=\"https:\/\/www.conasi.eu\/superalimentos\/1272-maca-andina.html\" class=\"wprm-recipe-ingredient-link\">maca<\/a><\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"2\"><span class=\"wprm-recipe-ingredient-amount\">\u00bc<\/span>&#32;<span class=\"wprm-recipe-ingredient-unit\">taza<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\"><a href=\"https:\/\/www.conasi.eu\/edulcorantes-naturales\/2403-miel-ecologica-multifloral-sol-tierra.html\" class=\"wprm-recipe-ingredient-link\">miel<\/a><\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"3\"><span class=\"wprm-recipe-ingredient-amount\">3<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\">huevos<\/span>&#32;<span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-normal\">(o sustituto vegano de 1 cucharada de <a href=\"https:\/\/www.conasi.eu\/semillas-y-chufa\/777-semillas-de-chia-ecologicas.html\">ch\u00eda<\/a> + 3 cucharadas de agua por cada huevo)<\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"4\"><span class=\"wprm-recipe-ingredient-amount\">\u00bc<\/span>&#32;<span class=\"wprm-recipe-ingredient-unit\">taza<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\"><a href=\"https:\/\/www.conasi.eu\/aceites-ecologicos\/2212-aceite-coco-virgen-extra.html\" class=\"wprm-recipe-ingredient-link\">aceite de coco virgen<\/a><\/span>&#32;<span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-normal\">derretido<\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"5\"><span class=\"wprm-recipe-ingredient-amount\">\u00bd<\/span>&#32;<span class=\"wprm-recipe-ingredient-unit\">taza<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\"><a href=\"https:\/\/www.conasi.eu\/blog\/recetas\/leche-de-almendras\/\" class=\"wprm-recipe-ingredient-link\">bebida de almendras<\/a><\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"6\"><span class=\"wprm-recipe-ingredient-amount\">1<\/span>&#32;<span class=\"wprm-recipe-ingredient-unit\">cucharadita<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\"><a href=\"https:\/\/www.conasi.eu\/levaduras-ecologicas-biovegan\/2861-levadura-pasteleria-ecologica-meister-biovegan.html\" class=\"wprm-recipe-ingredient-link\">levadura de pasteler\u00eda<\/a><\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"7\"><span class=\"wprm-recipe-ingredient-amount\">1<\/span>&#32;<span class=\"wprm-recipe-ingredient-unit\">cucharadita<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\"><a href=\"https:\/\/www.conasi.eu\/sal-y-especias-ecologicas\/4332-canela-ceylan-polvo-ecologica-conasi.html\" class=\"wprm-recipe-ingredient-link\">canela en polvo<\/a><\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"8\"><span class=\"wprm-recipe-ingredient-amount\">1<\/span>&#32;<span class=\"wprm-recipe-ingredient-unit\">pizca<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\"><a href=\"https:\/\/www.conasi.eu\/sal-y-especias-ecologicas\/3612-sal-manantial-fina-1-kg-conca-organics.html\" class=\"wprm-recipe-ingredient-link\">sal<\/a><\/span><\/li><\/ul><\/div><\/div>\n<div id=\"recipe-112972-instructions\" class=\"wprm-recipe-instructions-container wprm-recipe-112972-instructions-container wprm-block-text-normal\" data-recipe=\"112972\"><h3 class=\"wprm-recipe-header wprm-recipe-instructions-header wprm-block-text-uppercase wprm-align-left wprm-header-decoration-line wprm-header-has-actions\" style=\"\"><span class=\"ez-toc-section\" id=\"Instrucciones\"><\/span>Instrucciones<div class=\"wprm-decoration-line\" style=\"border-color: #e4e1d5;\"><\/div>&nbsp;<div class=\"wprm-recipe-media-toggle-container wprm-toggle-container wprm-toggle-buttons-container wprm-block-text-normal\" style=\"background-color: #ffffff;border-color: #e4e1d5;color: #e4e1d5;border-radius: 3px;\"><button class=\"wprm-recipe-media-toggle wprm-toggle wprm-toggle-active\" data-state=\"on\" data-recipe=\"112972\" style=\"background-color: #e4e1d5;color: #ffffff;\" aria-label=\"Mostrar las instrucciones multimedia\"><span class=\"wprm-recipe-icon wprm-toggle-icon wprm-toggle-icon-active\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"16\" height=\"16\" viewBox=\"0 0 24 24\"><g class=\"nc-icon-wrapper\" stroke-linecap=\"square\" stroke-linejoin=\"miter\" stroke-width=\"1\" transform=\"translate(0.5 0.5)\" fill=\"#ffffff\" stroke=\"#ffffff\"><circle data-color=\"color-2\" cx=\"12\" cy=\"13\" r=\"5\" fill=\"none\" stroke-miterlimit=\"10\"\/><path d=\"M21,22H3a2,2,0,0,1-2-2V7A2,2,0,0,1,3,5H7L9,2h6l2,3h4a2,2,0,0,1,2,2V20A2,2,0,0,1,21,22Z\" fill=\"none\" stroke=\"#ffffff\" stroke-miterlimit=\"10\"\/><circle data-color=\"color-2\" data-stroke=\"none\" cx=\"4\" cy=\"8\" r=\"1\" stroke=\"none\"\/><\/g><\/svg><\/span><span class=\"wprm-recipe-icon wprm-toggle-icon wprm-toggle-icon-inactive\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"16\" height=\"16\" viewBox=\"0 0 24 24\"><g class=\"nc-icon-wrapper\" stroke-linecap=\"square\" stroke-linejoin=\"miter\" stroke-width=\"1\" transform=\"translate(0.5 0.5)\" fill=\"#e4e1d5\" stroke=\"#e4e1d5\"><circle data-color=\"color-2\" cx=\"12\" cy=\"13\" r=\"5\" fill=\"none\" stroke-miterlimit=\"10\"\/><path d=\"M21,22H3a2,2,0,0,1-2-2V7A2,2,0,0,1,3,5H7L9,2h6l2,3h4a2,2,0,0,1,2,2V20A2,2,0,0,1,21,22Z\" fill=\"none\" stroke=\"#e4e1d5\" stroke-miterlimit=\"10\"\/><circle data-color=\"color-2\" data-stroke=\"none\" cx=\"4\" cy=\"8\" r=\"1\" stroke=\"none\"\/><\/g><\/svg><\/span><\/button><button class=\"wprm-recipe-media-toggle wprm-toggle\" data-state=\"off\" data-recipe=\"112972\" style=\"background-color: #e4e1d5;color: #ffffff;border-left: 1px solid #e4e1d5;\" aria-label=\"Ocultar las instrucciones multimedia\"><span class=\"wprm-recipe-icon wprm-toggle-icon wprm-toggle-icon-active\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"16\" height=\"16\" viewBox=\"0 0 24 24\"><g class=\"nc-icon-wrapper\" stroke-linecap=\"square\" stroke-linejoin=\"miter\" stroke-width=\"1\" transform=\"translate(0.5 0.5)\" fill=\"#ffffff\" stroke=\"#ffffff\"><circle data-color=\"color-2\" cx=\"12\" cy=\"12\" r=\"4\" fill=\"none\" stroke-miterlimit=\"10\"\/><path d=\"M22,8v9a2,2,0,0,1-2,2H10\" fill=\"none\" stroke=\"#ffffff\" stroke-miterlimit=\"10\"\/><path data-cap=\"butt\" d=\"M2,17V8A2,2,0,0,1,4,6H7L9,3h6l2.4,3.6\" fill=\"none\" stroke=\"#ffffff\" stroke-miterlimit=\"10\" stroke-linecap=\"butt\"\/><line data-cap=\"butt\" data-color=\"color-2\" x1=\"23\" y1=\"1\" x2=\"1\" y2=\"23\" fill=\"none\" stroke-miterlimit=\"10\" stroke-linecap=\"butt\"\/><\/g><\/svg><\/span><span class=\"wprm-recipe-icon wprm-toggle-icon wprm-toggle-icon-inactive\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"16\" height=\"16\" viewBox=\"0 0 24 24\"><g class=\"nc-icon-wrapper\" stroke-linecap=\"square\" stroke-linejoin=\"miter\" stroke-width=\"1\" transform=\"translate(0.5 0.5)\" fill=\"#e4e1d5\" stroke=\"#e4e1d5\"><circle data-color=\"color-2\" cx=\"12\" cy=\"12\" r=\"4\" fill=\"none\" stroke-miterlimit=\"10\"\/><path d=\"M22,8v9a2,2,0,0,1-2,2H10\" fill=\"none\" stroke=\"#e4e1d5\" stroke-miterlimit=\"10\"\/><path data-cap=\"butt\" d=\"M2,17V8A2,2,0,0,1,4,6H7L9,3h6l2.4,3.6\" fill=\"none\" stroke=\"#e4e1d5\" stroke-miterlimit=\"10\" stroke-linecap=\"butt\"\/><line data-cap=\"butt\" data-color=\"color-2\" x1=\"23\" y1=\"1\" x2=\"1\" y2=\"23\" fill=\"none\" stroke-miterlimit=\"10\" stroke-linecap=\"butt\"\/><\/g><\/svg><\/span><\/button><\/div><span class=\"ez-toc-section-end\"><\/span><\/h3><div class=\"wprm-recipe-instruction-group\"><ul class=\"wprm-recipe-instructions\"><li id=\"wprm-recipe-112972-step-0-0\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 5px;\"><span style=\"display: block;\">Precalentar el horno a 180\u00baC y engrasar ligeramente un molde de bizcocho.<\/span><\/div><\/li><li id=\"wprm-recipe-112972-step-0-1\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 5px;\"><span style=\"display: block;\">En un bol grande, mezclar los ingredientes secos: harina de almendra, polvo de maca, polvo de hornear, canela y sal.\u00a0<\/span><\/div><\/li><li id=\"wprm-recipe-112972-step-0-2\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 5px;\"><span style=\"display: block;\">En otro bol, batir los huevos (o la mezcla de ch\u00eda) con el aceite de coco, la miel y la leche de almendra hasta obtener una mezcla homog\u00e9nea.\u00a0<\/span><\/div><\/li><li id=\"wprm-recipe-112972-step-0-3\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 5px;\"><span style=\"display: block;\">A\u00f1adir la mezcla l\u00edquida a los ingredientes secos e incorporar bien hasta que no queden grumos.\u00a0<\/span><\/div><\/li><li id=\"wprm-recipe-112972-step-0-4\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 5px;\"><span style=\"display: block;\">Verter la mezcla en el <a href=\"https:\/\/www.conasi.eu\/moldes-para-hornear\/3164-molde-redondo-desmontable-silicona-ceramica.html\">molde<\/a> y hornear durante 30-40 minutos o hasta que un palillo insertado en el centro salga limpio.\u00a0<\/span><\/div><div class=\"wprm-recipe-instruction-media wprm-recipe-instruction-image\"><img decoding=\"async\" width=\"500\" height=\"333\" src=\"https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2024\/11\/gestion-del-estres-3-500x333.jpg\" class=\"attachment-medium size-medium\" alt=\"\" srcset=\"https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2024\/11\/gestion-del-estres-3-500x333.jpg 500w, https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2024\/11\/gestion-del-estres-3-768x512.jpg 768w, https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2024\/11\/gestion-del-estres-3.jpg 900w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/div> <\/li><li id=\"wprm-recipe-112972-step-0-5\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 5px;\"><span style=\"display: block;\">Dejar enfriar antes de desmoldar y a \u00a1disfrutarlo!<\/span><\/div><\/li><\/ul><\/div><\/div>\n<div id=\"recipe-video\"><\/div>\n\n<div id=\"recipe-112972-nutrition\" class=\"wprm-nutrition-label-shortcode-container\"><h3 class=\"wprm-recipe-header wprm-recipe-nutrition-header wprm-block-text-uppercase wprm-align-left wprm-header-decoration-line\" style=\"\">Valores nutricionales \/ Raci\u00f3n<div class=\"wprm-decoration-line\" style=\"border-color: #e4e1d5;\"><\/div><\/h3><div class=\"wprm-nutrition-label-container wprm-nutrition-label-container-grouped wprm-block-text-normal wprm-nutrition-label-container-grouped-text\" style=\"text-align: left;column-gap: 10px;\"><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-calories\"style=\"flex-basis: 175px;\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-faded\" style=\"color: #6b6b6b\">Calor\u00edas: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #6b6b6b\">270<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #6b6b6b\">kcal<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-carbohydrates\"style=\"flex-basis: 175px;\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-faded\" style=\"color: #6b6b6b\">Carbohidratos: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #6b6b6b\">18<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #6b6b6b\">g<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-protein\"style=\"flex-basis: 175px;\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-faded\" style=\"color: #6b6b6b\">Proteinas: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #6b6b6b\">8<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #6b6b6b\">g<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-fat\"style=\"flex-basis: 175px;\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-faded\" style=\"color: #6b6b6b\">Grasas: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #6b6b6b\">21<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #6b6b6b\">g<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-saturated_fat\"style=\"flex-basis: 175px;\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-faded\" style=\"color: #6b6b6b\">Grasas saturadas: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #6b6b6b\">9<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #6b6b6b\">g<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-polyunsaturated_fat\"style=\"flex-basis: 175px;\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-faded\" style=\"color: #6b6b6b\">Grasas poliinsaturadas: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #6b6b6b\">1<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #6b6b6b\">g<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-monounsaturated_fat\"style=\"flex-basis: 175px;\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-faded\" style=\"color: #6b6b6b\">Grasas monoinsaturadas: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #6b6b6b\">2<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #6b6b6b\">g<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-trans_fat\"style=\"flex-basis: 175px;\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-faded\" style=\"color: #6b6b6b\">Grasas Trans: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #6b6b6b\">0.01<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #6b6b6b\">g<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-cholesterol\"style=\"flex-basis: 175px;\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-faded\" style=\"color: #6b6b6b\">Colesterol: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #6b6b6b\">82<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #6b6b6b\">mg<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-sodium\"style=\"flex-basis: 175px;\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-faded\" style=\"color: #6b6b6b\">Sodio: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #6b6b6b\">194<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #6b6b6b\">mg<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-potassium\"style=\"flex-basis: 175px;\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-faded\" style=\"color: #6b6b6b\">Potasio: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #6b6b6b\">93<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #6b6b6b\">mg<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-fiber\"style=\"flex-basis: 175px;\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-faded\" style=\"color: #6b6b6b\">Fibra: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #6b6b6b\">3<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #6b6b6b\">g<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-sugar\"style=\"flex-basis: 175px;\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-faded\" style=\"color: #6b6b6b\">Az\u00facar: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #6b6b6b\">13<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #6b6b6b\">g<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-vitamin_a\"style=\"flex-basis: 175px;\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-faded\" style=\"color: #6b6b6b\">Vitamina A: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #6b6b6b\">120<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #6b6b6b\">IU<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-vitamin_c\"style=\"flex-basis: 175px;\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-faded\" style=\"color: #6b6b6b\">Vitamina C: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #6b6b6b\">1<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #6b6b6b\">mg<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-calcium\"style=\"flex-basis: 175px;\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-faded\" style=\"color: #6b6b6b\">Calcio: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #6b6b6b\">133<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #6b6b6b\">mg<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-iron\"style=\"flex-basis: 175px;\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-faded\" style=\"color: #6b6b6b\">Hierro: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #6b6b6b\">1<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #6b6b6b\">mg<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-empty\" style=\"flex-basis: 175px\"><\/span><\/div><\/div>\n<div class=\"wprm-spacer\" style=\"height: 20px;\"><\/div>\n<div class=\"wprm-icon-shortcode wprm-icon-shortcode-separate wprm-align-center wprm-icon-decoration-line\" style=\"font-size: 24px;height: 24px;\"><div class=\"wprm-decoration-line\" style=\"border-color: #e0e0e0;\"><\/div><span class=\"wprm-recipe-icon\" aria-hidden=\"true\"><svg width=\"16px\" height=\"16px\" viewBox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\"><g id=\"Icons\" stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g fill=\"#9e9e9e\"><path d=\"M9.0039,16.0079 C5.1419,16.0079 1.9999,12.8659 1.9999,9.0039 C1.9999,5.1419 5.1419,1.9999 9.0039,1.9999 C12.8659,1.9999 16.0079,5.1419 16.0079,9.0039 C16.0079,12.8659 12.8659,16.0079 9.0039,16.0079 M23.6209,22.2069 L16.1439,14.7299 C16.1059,14.6919 16.0579,14.6759 16.0159,14.6449 C17.2599,13.1009 18.0079,11.1409 18.0079,9.0039 C18.0079,4.0309 13.9769,-0.0001 9.0039,-0.0001 C4.0309,-0.0001 -0.0001,4.0309 -0.0001,9.0039 C-0.0001,13.9769 4.0309,18.0079 9.0039,18.0079 C11.1409,18.0079 13.1009,17.2599 14.6449,16.0169 C14.6749,16.0579 14.6919,16.1059 14.7299,16.1439 L22.2069,23.6209 C22.4019,23.8169 22.6579,23.9139 22.9139,23.9139 C23.1699,23.9139 23.4259,23.8169 23.6209,23.6209 C24.0119,23.2309 24.0119,22.5979 23.6209,22.2069\"><\/path><\/g><\/g><\/svg><\/span> <div class=\"wprm-decoration-line\" style=\"border-color: #e0e0e0;\"><\/div><\/div>\n<div class=\"wprm-recipe-meta-container wprm-recipe-custom-container wprm-recipe-details-container wprm-recipe-details-container-table wprm-block-text-normal wprm-recipe-table-borders-none wprm-recipe-table-borders-inside\" style=\"border-width: 0;border-style: dotted;border-color: #666666;\"><div class=\"wprm-recipe-block-container wprm-recipe-block-container-table wprm-block-text-normal wprm-recipe-tag-container wprm-recipe-keyword-container\" style=\"border-width: 0;border-style: dotted;border-color: #666666;\"><span class=\"wprm-recipe-details-label wprm-block-text-uppercase-faded wprm-recipe-tag-label wprm-recipe-keyword-label\">Palabra clave <\/span><span class=\"wprm-recipe-keyword wprm-block-text-normal\">Hornear<\/span><\/div><\/div>\n<div class=\"wprm-spacer\"><\/div>\n<div class=\"wprm-call-to-action wprm-call-to-action-simple\" style=\"color: #ffffff;background-color: #aba693;margin: 0px;padding-top: 30px;padding-bottom: 30px;\"><span class=\"wprm-recipe-icon wprm-call-to-action-icon\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"16\" height=\"16\" viewBox=\"0 0 16 16\"><g class=\"nc-icon-wrapper\" stroke-width=\"1\" fill=\"#ffffff\" stroke=\"#ffffff\"><path fill=\"none\" stroke=\"#ffffff\" stroke-linecap=\"round\" stroke-linejoin=\"round\" stroke-miterlimit=\"10\" d=\"M11.5,0.5 C9.982,0.5,8.678,1.355,8,2.601C7.322,1.355,6.018,0.5,4.5,0.5c-2.209,0-4,1.791-4,4c0,4,7.5,11,7.5,11s7.5-7,7.5-11 C15.5,2.291,13.709,0.5,11.5,0.5z\" data-cap=\"butt\"\/> <\/g><\/svg><\/span> <span class=\"wprm-call-to-action-text-container\"><span class=\"wprm-call-to-action-header\" style=\"color: #ffffff;\">\u00bfTe ha gustado esta receta?<\/span><span class=\"wprm-call-to-action-text\"><a href=\"#comment\" target=\"_self\" style=\"color: #ffffff\" >Ay\u00fadanos valorando<\/a> qu\u00e9 te ha parecido<\/span><\/span><\/div><\/div><\/div>\n<figure id=\"attachment_112989\" class=\"thumbnail wp-caption alignnone\" style=\"width: 910px\"><img decoding=\"async\" class=\"wp-image-112989 size-full\" title=\"raci\u00f3n de bizcocho de almendra y maca para gestionar el estr\u00e9s\" src=\"https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2024\/11\/gestion-del-estres-2.jpg\" alt=\"raci\u00f3n de bizcocho de almendra y maca para gestionar el estr\u00e9s\" width=\"900\" height=\"600\" srcset=\"https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2024\/11\/gestion-del-estres-2.jpg 900w, https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2024\/11\/gestion-del-estres-2-500x333.jpg 500w, https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2024\/11\/gestion-del-estres-2-768x512.jpg 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><figcaption class=\"caption wp-caption-text\">Este bizcocho de almendra y maca est\u00e1 elaborado con ingredientes que nos ayudan a gestionar el estr\u00e9s.<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Preguntas_frecuentes_sobre_la_gestion_del_estres\"><\/span>Preguntas frecuentes sobre la gesti\u00f3n del estr\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\t\t<div class=\"wp-faq-schema-wrap\">\n\t\t\t\t\t\t<div class=\"wp-faq-schema-items\">\n\t\t\t\t\t\t\t\t\t<h3><span class=\"ez-toc-section\" id=\"%C2%BFCuales_son_los_sintomas_del_estres\"><\/span>\u00bfCu\u00e1les son los s\u00edntomas del estr\u00e9s?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\t\t\t\t\t<div class=\"\">\n\t\t\t\t\t\t<p>El estr\u00e9s no se queda solo en nuestra mente, sino que se refleja en nuestro cuerpo. Algunos de los s\u00edntomas m\u00e1s comunes con los que mis pacientes llegan a consulta son: migra\u00f1as o cefaleas tensionales, dolores musculares, problemas digestivos (como s\u00edndrome del intestino irritable SII), sensaci\u00f3n constante de fatiga, sue\u00f1o no reparador, aumento o p\u00e9rdida de peso (sin una raz\u00f3n clara), insomnio, infecciones recurrentes (ej: herpes labiales, resfriados, cistitis).<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<h3><span class=\"ez-toc-section\" id=\"%C2%BFQue_quiere_decir_gestion_del_estres\"><\/span>\u00bfQu\u00e9 quiere decir gesti\u00f3n del estr\u00e9s?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\t\t\t\t\t<div class=\"\">\n\t\t\t\t\t\t<p>Cuando hablamos de gesti\u00f3n del estr\u00e9s nos referimos a las estrategias y t\u00e9cnicas que usamos para manejar y reducir el estr\u00e9s en nuestra vida cotidiana. Implica: identificar las fuentes de estr\u00e9s; aprender a controlar nuestras reacciones ante situaciones estresantes; desarrollar herramientas, como la meditaci\u00f3n, el ejercicio f\u00edsico, la respiraci\u00f3n profunda o el journaling, que nos ayuden a reducir la tensi\u00f3n emocional y f\u00edsica. <\/p>\n<p>El objetivo es alcanzar un estado de equilibrio que nos permita lidiar con los desaf\u00edos del d\u00eda a d\u00eda sin que el estr\u00e9s afecte negativamente nuestro bienestar f\u00edsico y mental. <\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<h3><span class=\"ez-toc-section\" id=\"%C2%BFDonde_se_localiza_el_estres\"><\/span>\u00bfD\u00f3nde se localiza el estr\u00e9s?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\t\t\t\t\t<div class=\"\">\n\t\t\t\t\t\t<p>El estr\u00e9s afecta tanto la mente como el cuerpo, manifest\u00e1ndose en una serie de respuestas fisiol\u00f3gicas.\u202f <\/p>\n<p>Psicol\u00f3gicamente, afecta al cerebro, donde activa el eje\u202fhipotal\u00e1mico-pituitario-adrenal (HPA), aumentando los niveles de cortisol.\u202f <\/p>\n<p>Fisiol\u00f3gicamente, el estr\u00e9s somatiza en el cuerpo, manifest\u00e1ndose en\u202ftensi\u00f3n muscular\u202fy, frecuentemente, en la\u202fcontracci\u00f3n del diafragma, lo que dificulta la respiraci\u00f3n profunda y agrava la sensaci\u00f3n de ansiedad. Adem\u00e1s, las\u202ffascias, el tejido conectivo que rodea m\u00fasculos y \u00f3rganos, se pueden tensar y generar dolores f\u00edsicos cr\u00f3nicos. Esto provoca una respuesta de \"lucha o huida\", afectando negativamente a todo nuestro cuerpo. <\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<h3><span class=\"ez-toc-section\" id=\"%C2%BFQue_ejercicio_es_bueno_para_el_estres\"><\/span>\u00bfQu\u00e9 ejercicio es bueno para el estr\u00e9s?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\t\t\t\t\t<div class=\"\">\n\t\t\t\t\t\t<p>Te ense\u00f1amos un ejercicio sencillo y pr\u00e1ctico que puedes hacer en cualquier momento para reducir tus niveles de estr\u00e9s: <\/p>\n<p>Si\u00e9ntate o acu\u00e9state\u202fen una posici\u00f3n c\u00f3moda, ya sea en una silla, sof\u00e1, o incluso en el suelo. Coloca una mano en tu abdomen\u202fy la otra en tu pecho. Inhala profundamente por la nariz, concentr\u00e1ndote en que tu abdomen se eleve, mientras mantienes el pecho lo m\u00e1s quieto posible. Exhala lentamente por la boca, dejando que tu abdomen baje mientras expulsas el aire suavemente. Repite este ciclo\u202fdurante 5-10 minutos. Si puedes, intenta mantener un ritmo constante de 5 segundos para inhalar y 5 segundos para exhalar. <\/p>\n<p>Este ejercicio lo puedes hacer en\u202fcualquier lugar: en la oficina, en casa, o incluso en el transporte p\u00fablico.\u202fNo necesitas ning\u00fan equipo\u202fespecial, solo tu respiraci\u00f3n. Es ideal para tomar un descanso mental r\u00e1pido y reconectar con tu cuerpo en medio del ajetreo diario. <\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<h3><span class=\"ez-toc-section\" id=\"%C2%BFCual_es_el_mejor_suplemento_para_el_estres\"><\/span>\u00bfCu\u00e1l es el mejor suplemento para el estr\u00e9s?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\t\t\t\t\t<div class=\"\">\n\t\t\t\t\t\t<p>S\u00e9 que te encantar\u00eda, pero no existe ning\u00fan suplemento m\u00e1gico que elimine el estr\u00e9s. Aunque, como ya hemos visto, algunos adapt\u00f3genos pueden ayudar, lo m\u00e1s importante es adoptar h\u00e1bitos que promuevan el bienestar, como el ejercicio, la respiraci\u00f3n consciente y el respeto por los ritmos circadianos naturales.  <\/p>\n<p>\u00a1Pero cuidado!, el deseo de hacerlo todo perfecto tambi\u00e9n puede llevar al estr\u00e9s y a la obsesi\u00f3n. El verdadero secreto est\u00e1 en encontrar un equilibrio entre cuidarse y no presionarse demasiado, permitiendo que estos h\u00e1bitos se integren de manera natural en tu vida. <\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\n<h2><span class=\"ez-toc-section\" id=\"Referencias_bibliograficas\"><\/span>Referencias bibliogr\u00e1ficas<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><span data-contrast=\"none\">An, E., Nolty, A. A. T., Amano, S. S., Rizzo, A. A., Buckwalter, J. G., &amp; Rensberger, J. (2020). Heart rate variability as an index of resilience.\u202f<\/span><i><span data-contrast=\"none\">Military Medicine<\/span><\/i><span data-contrast=\"none\">,\u202f<\/span><i><span data-contrast=\"none\">185<\/span><\/i><span data-contrast=\"none\">(3\u20134), 363\u2013369. doi:10.1093\/milmed\/usz325<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"%1.\" data-font=\"Calibri\" data-listid=\"34\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"none\">Baikie, K. A., &amp; Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing.\u202f<\/span><i><span data-contrast=\"none\">Advances in Psychiatric Treatment: The Royal College of Psychiatrists\u2019 Journal of Continuing Professional Development<\/span><\/i><span data-contrast=\"none\">,\u202f<\/span><i><span data-contrast=\"none\">11<\/span><\/i><span data-contrast=\"none\">(5), 338\u2013346. doi:10.1192\/apt.11.5.338<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"%1.\" data-font=\"Calibri\" data-listid=\"34\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"none\">Cohen, M. (2014). Tulsi &#8211; Ocimum sanctum: A herb for all reasons.\u202f<\/span><i><span data-contrast=\"none\">Journal of Ayurveda and Integrative Medicine<\/span><\/i><span data-contrast=\"none\">,\u202f<\/span><i><span data-contrast=\"none\">5<\/span><\/i><span data-contrast=\"none\">(4), 251. doi:10.4103\/0975-9476.146554<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"%1.\" data-font=\"Calibri\" data-listid=\"34\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"none\">Hamasaki, H. (2020). Effects of diaphragmatic breathing on health: A narrative review.\u202f<\/span><i><span data-contrast=\"none\">Medicines (Basel, Switzerland)<\/span><\/i><span data-contrast=\"none\">,\u202f<\/span><i><span data-contrast=\"none\">7<\/span><\/i><span data-contrast=\"none\">(10), 65. doi:10.3390\/medicines7100065<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"%1.\" data-font=\"Calibri\" data-listid=\"34\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"none\">Ivanova Stojcheva, E., &amp; Quintela, J. C. (2022). <\/span><span data-contrast=\"none\">The effectiveness of Rhodiola rosea L. preparations in alleviating various aspects of life-stress symptoms and stress-induced conditions\u2014encouraging clinical evidence.\u202f<\/span><i><span data-contrast=\"none\">Molecules (Basel, Switzerland)<\/span><\/i><span data-contrast=\"none\">,\u202f<\/span><i><span data-contrast=\"none\">27<\/span><\/i><span data-contrast=\"none\">(12), 3902. doi:10.3390\/molecules27123902<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"%1.\" data-font=\"Calibri\" data-listid=\"34\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"none\">Lehrer, P. M., &amp; Gevirtz, R. (2014). Heart rate variability biofeedback: how and why does it work?\u202f<\/span><i><span data-contrast=\"none\">Frontiers in psychology<\/span><\/i><span data-contrast=\"none\">,\u202f<\/span><i><span data-contrast=\"none\">5<\/span><\/i><span data-contrast=\"none\">. doi:10.3389\/fpsyg.2014.00756<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"%1.\" data-font=\"Calibri\" data-listid=\"34\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"none\">Li, N., Liu, J., Wang, M., Yu, Z., Zhu, K., Gao, J., \u2026 Li, H. (2018). Sedative and hypnotic effects of Schisandrin B through increasing GABA\/Glu ratio and upregulating the expression of GABAA in mice and rats.\u202f<\/span><i><span data-contrast=\"none\">Biomedecine &amp; Pharmacotherapie [Biomedicine &amp; Pharmacotherapy]<\/span><\/i><span data-contrast=\"none\">,\u202f<\/span><i><span data-contrast=\"none\">103<\/span><\/i><span data-contrast=\"none\">, 509\u2013516. doi:10.1016\/j.biopha.2018.04.017<\/span><span data-ccp-props=\"{&quot;134233117&quot;:true,&quot;134233118&quot;:true,&quot;201341983&quot;:0,&quot;335551550&quot;:6,&quot;335551620&quot;:6,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"%1.\" data-font=\"Calibri\" data-listid=\"34\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"none\">Lopresti, A. L., Smith, S. J., Malvi, H., &amp; Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study.\u202f<\/span><i><span data-contrast=\"none\">Medicine<\/span><\/i><span data-contrast=\"none\">,\u202f<\/span><i><span data-contrast=\"none\">98<\/span><\/i><span data-contrast=\"none\">(37), e17186. doi:10.1097\/md.0000000000017186<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335557856&quot;:16777215,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"%1.\" data-font=\"Calibri\" data-listid=\"34\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"none\">Maydych, V. (2019). The interplay between stress, inflammation, and emotional attention: Relevance for depression.\u202f<\/span><i><span data-contrast=\"none\">Frontiers in neuroscience<\/span><\/i><span data-contrast=\"none\">,\u202f<\/span><i><span data-contrast=\"none\">13<\/span><\/i><span data-contrast=\"none\">. doi:10.3389\/fnins.2019.00384<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335557856&quot;:16777215,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"%1.\" data-font=\"Calibri\" data-listid=\"34\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"none\">Migliaccio, G. M., Di Filippo, G., Sancassiani, F., Padulo, J., &amp; Russo, L. (2024). <\/span><span data-contrast=\"none\">Boost your brainpower: 24 daily sleep hacks for active lifestyles.\u202f<\/span><i><span data-contrast=\"none\">Applied Sciences (Basel, Switzerland)<\/span><\/i><span data-contrast=\"none\">,\u202f<\/span><i><span data-contrast=\"none\">14<\/span><\/i><span data-contrast=\"none\">(15), 6701. doi:10.3390\/app14156701<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335557856&quot;:16777215,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"%1.\" data-font=\"Calibri\" data-listid=\"34\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"none\">Pellissier, S., Dantzer, C., Mondillon, L., Trocme, C., Gauchez, A.-S., Ducros, V., \u2026 Bonaz, B. (2014). <\/span><span data-contrast=\"none\">Relationship between vagal tone, cortisol, TNF-alpha, epinephrine and negative affects in Crohn\u2019s disease and irritable bowel syndrome.\u202f<\/span><i><span data-contrast=\"none\">PloS One<\/span><\/i><span data-contrast=\"none\">,\u202f<\/span><i><span data-contrast=\"none\">9<\/span><\/i><span data-contrast=\"none\">(9), e105328. doi:10.1371\/journal.pone.0105328<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335557856&quot;:16777215,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"%1.\" data-font=\"Calibri\" data-listid=\"34\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"none\">Shin, B.-C., Lee, M. S., Yang, E. J., Lim, H.-S., &amp; Ernst, E. (2010). Maca (L. meyenii) for improving sexual function: a systematic review.\u202f<\/span><i><span data-contrast=\"none\">BMC Complementary and Alternative Medicine<\/span><\/i><span data-contrast=\"none\">,\u202f<\/span><i><span data-contrast=\"none\">10<\/span><\/i><span data-contrast=\"none\">(1). doi:10.1186\/1472-6882-10-44<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335557856&quot;:16777215,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"%1.\" data-font=\"Calibri\" data-listid=\"34\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"none\">Tan, H.-E. (2023). The microbiota-gut-brain axis in stress and depression.\u202f<\/span><i><span data-contrast=\"none\">Frontiers in neuroscience<\/span><\/i><span data-contrast=\"none\">,\u202f<\/span><i><span data-contrast=\"none\">17<\/span><\/i><span data-contrast=\"none\">. doi:10.3389\/fnins.2023.1151478<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335557856&quot;:16777215,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"%1.\" data-font=\"Calibri\" data-listid=\"34\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;multilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"none\">Y\u0131ld\u0131r\u0131m, D., Kocatepe, V., Can, G., Sulu, E., Ak\u0131\u015f, H., \u015eahin, G., &amp; Aktay, E. (2020). The effect of lavender oil on sleep quality and vital signs in palliative care: A randomized clinical trial.\u202f<\/span><i><span data-contrast=\"none\">Complementary Medicine Research<\/span><\/i><span data-contrast=\"none\">,\u202f<\/span><i><span data-contrast=\"none\">27<\/span><\/i><span data-contrast=\"none\">(5), 328\u2013335. doi:10.1159\/000507319<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335557856&quot;:16777215,&quot;335559739&quot;:0,&quot;335559740&quot;:240}\">\u00a0<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>La doctora Pedre\u00f1o nos ense\u00f1a a fortalecer el nervio vago con rutinas, h\u00e1bitos y t\u00e9cnicas que nos ayuden en nuestro d\u00eda a d\u00eda a gestionar el estr\u00e9s.<\/p>\n","protected":false},"author":12479,"featured_media":112971,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","wpupg_custom_link":[],"wpupg_custom_link_behaviour":["default"],"wpupg_custom_link_nofollow":["default"],"wpupg_custom_image":[],"wpupg_custom_image_id":[],"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[1384,652,3],"tags":[],"series":[],"class_list":{"0":"post-112969","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-colaboradores-especiales","8":"category-consejos-de-salud-consejos-de-salud","9":"category-consejos-de-salud"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Gesti\u00f3n del estr\u00e9s: t\u00e9cnicas para mejorar tu bienestar - Blog Conasi<\/title>\n<meta name=\"description\" content=\"Descubre el papel del nervio vago en la gesti\u00f3n del estr\u00e9s y c\u00f3mo fortalecerlo con rutinas, h\u00e1bitos y t\u00e9cnicas que nos ayuden en nuestra vida.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gesti\u00f3n del estr\u00e9s: t\u00e9cnicas para mejorar tu bienestar - Blog Conasi\" \/>\n<meta property=\"og:description\" content=\"Descubre el papel del nervio vago en la gesti\u00f3n del estr\u00e9s y c\u00f3mo fortalecerlo con rutinas, h\u00e1bitos y t\u00e9cnicas que nos ayuden en nuestra vida.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/\" \/>\n<meta property=\"og:site_name\" content=\"Blog Conasi\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/conasi\" \/>\n<meta property=\"article:published_time\" content=\"2024-11-08T13:57:10+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-12-01T12:13:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2024\/11\/gestion-del-estres-D.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"750\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Berta Pedre\u00f1o\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@conasicocina\" \/>\n<meta name=\"twitter:site\" content=\"@conasicocina\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Berta Pedre\u00f1o\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Gesti\u00f3n del estr\u00e9s: t\u00e9cnicas para mejorar tu bienestar - Blog Conasi","description":"Descubre el papel del nervio vago en la gesti\u00f3n del estr\u00e9s y c\u00f3mo fortalecerlo con rutinas, h\u00e1bitos y t\u00e9cnicas que nos ayuden en nuestra vida.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/","og_locale":"es_ES","og_type":"article","og_title":"Gesti\u00f3n del estr\u00e9s: t\u00e9cnicas para mejorar tu bienestar - Blog Conasi","og_description":"Descubre el papel del nervio vago en la gesti\u00f3n del estr\u00e9s y c\u00f3mo fortalecerlo con rutinas, h\u00e1bitos y t\u00e9cnicas que nos ayuden en nuestra vida.","og_url":"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/","og_site_name":"Blog Conasi","article_publisher":"https:\/\/www.facebook.com\/conasi","article_published_time":"2024-11-08T13:57:10+00:00","article_modified_time":"2025-12-01T12:13:53+00:00","og_image":[{"width":1200,"height":750,"url":"https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2024\/11\/gestion-del-estres-D.png","type":"image\/png"}],"author":"Berta Pedre\u00f1o","twitter_card":"summary_large_image","twitter_creator":"@conasicocina","twitter_site":"@conasicocina","twitter_misc":{"Escrito por":"Berta Pedre\u00f1o","Tiempo de lectura":"15 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/#article","isPartOf":{"@id":"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/"},"author":{"name":"Berta Pedre\u00f1o","@id":"https:\/\/www.conasi.eu\/blog\/#\/schema\/person\/f1e08ffce85eb913ea260a8771f98dd7"},"headline":"Gesti\u00f3n del estr\u00e9s: t\u00e9cnicas para estimular el nervio vago y mejorar tu bienestar","datePublished":"2024-11-08T13:57:10+00:00","dateModified":"2025-12-01T12:13:53+00:00","mainEntityOfPage":{"@id":"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/"},"wordCount":3623,"commentCount":2,"image":{"@id":"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/#primaryimage"},"thumbnailUrl":"https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2024\/11\/gestion-del-estres-D.png","articleSection":["Colaboradores especiales","Consejos de salud","\u00a1Salud para todos!"],"inLanguage":"es","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/","url":"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/","name":"Gesti\u00f3n del estr\u00e9s: t\u00e9cnicas para mejorar tu bienestar - Blog Conasi","isPartOf":{"@id":"https:\/\/www.conasi.eu\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/#primaryimage"},"image":{"@id":"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/#primaryimage"},"thumbnailUrl":"https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2024\/11\/gestion-del-estres-D.png","datePublished":"2024-11-08T13:57:10+00:00","dateModified":"2025-12-01T12:13:53+00:00","author":{"@id":"https:\/\/www.conasi.eu\/blog\/#\/schema\/person\/f1e08ffce85eb913ea260a8771f98dd7"},"description":"Descubre el papel del nervio vago en la gesti\u00f3n del estr\u00e9s y c\u00f3mo fortalecerlo con rutinas, h\u00e1bitos y t\u00e9cnicas que nos ayuden en nuestra vida.","breadcrumb":{"@id":"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/#breadcrumb"},"inLanguage":"es","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/"]}]},{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/#primaryimage","url":"https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2024\/11\/gestion-del-estres-D.png","contentUrl":"https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2024\/11\/gestion-del-estres-D.png","width":1200,"height":750},{"@type":"BreadcrumbList","@id":"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/gestion-estres-tecnicas-mejorar-bienestar\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"El blog de Conasi","item":"https:\/\/www.conasi.eu\/blog\/"},{"@type":"ListItem","position":2,"name":"\u00a1Salud para todos!","item":"https:\/\/www.conasi.eu\/blog\/secciones\/consejos-de-salud\/"},{"@type":"ListItem","position":3,"name":"Consejos de salud","item":"https:\/\/www.conasi.eu\/blog\/secciones\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/"},{"@type":"ListItem","position":4,"name":"Gesti\u00f3n del estr\u00e9s: t\u00e9cnicas para estimular el nervio vago y mejorar tu bienestar"}]},{"@type":"WebSite","@id":"https:\/\/www.conasi.eu\/blog\/#website","url":"https:\/\/www.conasi.eu\/blog\/","name":"Blog Conasi","description":"Vive la cocina natural y libre de t\u00f3xicos","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.conasi.eu\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"es"},{"@type":"Person","@id":"https:\/\/www.conasi.eu\/blog\/#\/schema\/person\/f1e08ffce85eb913ea260a8771f98dd7","name":"Berta Pedre\u00f1o","image":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/www.conasi.eu\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/dbf85ec85a410e88b1eb8acce8f27ed8e50bf4c27f3a29a3844972eb6dfe427b?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/dbf85ec85a410e88b1eb8acce8f27ed8e50bf4c27f3a29a3844972eb6dfe427b?s=96&d=mm&r=g","caption":"Berta Pedre\u00f1o"},"sameAs":["https:\/\/drabertapedreno.com\/"],"url":"https:\/\/www.conasi.eu\/blog\/author\/berta-pedreno\/"}]}},"_links":{"self":[{"href":"https:\/\/www.conasi.eu\/blog\/wp-json\/wp\/v2\/posts\/112969","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.conasi.eu\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.conasi.eu\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.conasi.eu\/blog\/wp-json\/wp\/v2\/users\/12479"}],"replies":[{"embeddable":true,"href":"https:\/\/www.conasi.eu\/blog\/wp-json\/wp\/v2\/comments?post=112969"}],"version-history":[{"count":0,"href":"https:\/\/www.conasi.eu\/blog\/wp-json\/wp\/v2\/posts\/112969\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.conasi.eu\/blog\/wp-json\/wp\/v2\/media\/112971"}],"wp:attachment":[{"href":"https:\/\/www.conasi.eu\/blog\/wp-json\/wp\/v2\/media?parent=112969"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.conasi.eu\/blog\/wp-json\/wp\/v2\/categories?post=112969"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.conasi.eu\/blog\/wp-json\/wp\/v2\/tags?post=112969"},{"taxonomy":"series","embeddable":true,"href":"https:\/\/www.conasi.eu\/blog\/wp-json\/wp\/v2\/series?post=112969"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}