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Cómo afectan las horas de sueño en mi dieta

Nos concentramos siempre en solo la alimentación y en el deporte cuando tenemos un objetivo en mente, ya sea bajar grasa o subir masa muscular (que son las más comunes en mis consultas). Sin embargo, ¿Sabías que las horas de sueño también importan?

El cuerpo necesita descanso y si no se lo permites, tu ambiente hormonal se verá afectado. Lo podemos resumir de esta manera: dos hormonas se ven afectadas, estas se llaman Grelina y Leptina. La primera, grelina es la hormona del hambre, la encargada de decirle a nuestro cerebro “Es hora de comer”. La otra, leptina, es la hormona que nos ofrece sensación de saciedad, la que dice “ya estuvo bueno, no tienes más hambre.” Y esta hormona de la saciedad aumenta en producción cuando dormimos, así que cuando dormimos poco su producción disminuye y por ende nuestra hambre aumenta.

Cuando dormimos poco también se dispara el cortisol, otra hormona de estrés que además envejece nuestro aspecto al romper el colágeno de la piel; el sistema inmunitario disminuye, y se eleva el riesgo de padecer obesidad y diabetes de tipo 2. En los hombres, la falta de sueño reduce la testosterona y con eso la habilidad de ganar masa muscular.

Dormir pocas horas, está relacionado común mayor riesgo en el aumento de peso y enfermedades metabólicas.

Por otro lado, así como cuando nos sentimos tristes, queremos recompensarnos, lo mismo pasa cuando estamos cansados, buscamos confort y lo hacemos muchas veces con la comida (en muchas ocasiones, no escogemos la más sana). Según un estudio de la Universidad de Arizona, se vincula una mala calidad de sueno con el aumento de las ganas de comer comida chatarra (1).

¿Cuántas horas debemos dormir? Aproximadamente entre 7 a 9 horas. 

Si tienes problemas para conciliar el sueno, te recomiendo tener una hora para ir a dormir, sin ninguna distracción; es decir, deja el celular de lado, la tele, apaga la luz y si puedes usa algunos aceites esenciales como el de lavanda. Esta comprobado que es ideal tener una misma hora para ir a dormir y para despertar ya que regular tu ritmo circadiano y mejora la calidad de las horas de sueno que tengas (2).

Espero que esta información te haya sido útil, de ser así no dudes en compartirla.

  1. University of Arizona Health Sciences. (2018, June.) Sleep loss linked to nighttime snacking, junk food cravings, obesity, diabetes.
  2. Jiunn-Horng Kang and Shih-Ching Chen. (2009, July.) Effects of an irregular bedtime schedule on sleep quality, daytime sleepiness, and fatigue among university students in Taiwan.

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