2024-09-14 11:30:00
In a world where frenetic pace puts people’s well-being and health at risk, chronnutrition It is a key discipline to understand how eating habits and life the influence of the sun. Also, this study site, which explores the synergy of feeding as well biological rhythmshow the best way to make it rest and quality of life by the food.
Chrononutrition builds its interest on of the clock the internal mechanisms that humans have and that regulate sleep and wake times, as well as eating and fasting cycles. These of circadian rhythms They are not only prescribed when tired, but also when the bodies are better prepared to digest food properly.
That is why, by synchronizing foods with these natural rhythms and with specific foods at specific times, it is possible increase the quality of rest and, therefore, the comprehensive health of people.
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What are circadian rhythms in food?
The concept of chronnutrition shows the importance of of circadian rhythms in digestion. These regulate the production of digestive enzymes and internal transporters, thus digestion out of sync schedule With this city you can cause digestive disorders and affect the quality of sleep.
In this sense, there are also foods that can influence the production of neurotransmitters and hormones, thus improving human relaxation.
Insomnia: the impact of new technologies on rest
With the growth of new technologies, remote work and social networks, the use of screens increases significantly, which causes a change in resting patterns. However, it also makes a large search of information about food and health possible.
Add to this, the eating habits and life has changed significantly, not necessarily for the better, in affecting sleep hours. In this way, rest at this time is positioned as a basic pillar for health, on the way to full well-being.
In an environment exhausted by stimuli, food and light, it is a a challenge to maintain a good sleep pattern: a habit that has countless benefits for your health, nutrition and cognitive function.
Sleep levels and their effect on health
The nights of sleep are divided the first two levels:
– rapid eye movement (REM). This stage is when you dream and is characterized by having beta brain waves. Muscles relax, but there is rapid eye movement, greater oxygen consumption by neurons and an increase in the release of acetylcholine, an excitatory neurotransmitter.
– It’s not REM.
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Sleep level NO REM is further divided three levels:
- Level 1: stop theta wave, it is the milder state of heavenwhen the body is getting ready to go to sleep.
- Level 2: before long delta waves that make people fall asleep and remember your memory.
- Level 3: low-frequency, high-magnitude delta waves, are deep sleep level. At this stage, the body is responsible for regenerating and repairing tissues, building bones, increasing muscle mass, and maintaining a balanced immune system.
Five keys to improving relaxation through food
To synchronize nutrition with the biological clock and improve sleep quality, the following points must be taken into account:
- Eat early: Try to eat at least two or three hours before going to bed to allow the body to digest the food well before sleep.
- Opt for easy digestive foods that encourage sleep: Avoid foods rich in sugar and loaded with fats.
- With foods that are a source of phytomelatonin, GABA and tryptophan: such as kiwi and red fruits, chocolate with a high percentage of cocoa, fermented dairy products such as milk, avocado, eggs, meats and legumes.
- Try adding chamomile, lemon balm or passionflower infusions around 8pm. This will improve the production of GABA, an inhibitory neurotransmitter, which will allow the brain to enter a state of deep relaxation and calmness.
- Avoid coffee and all energy drinks that contain caffeine After 2 p.m. it is also a significant change that the goal is to improve rest.
What is the best time to sleep?
It is impossible to mention the importance of avoid exposure to blue light from TV, mobile phone or computeras well as artificial light before bed to achieve adequate release of melatonin and deep, restful sleep.
Chrononutrition offers a fascinating perspective on how young children are adjustments to food and meal timesjust like exposure to sunlight and darkness, can have a significant impact on health. Adopting these habits can not only improve the quality of your vacation, but also contribute to the general well-beingbetter energy levels and satiety during the day.
By Delfina Schifer, graduate student in Nutrition at the University of Buenos Aires (MN 11735).
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