Dormire bene è come un buon ricostituente, migliora l’umore e dona forza al fisico. Sono molte, però, le persone che passano notti molto disturbate, magari perché soffrono di insonnia o sono vittime durante il giorno micro-sonni, che rubano tempo al riposo notturno. Oltre all’evidente fastidio, non dormire bene ha delle conseguenze anche sul corpo, e nello specifico sul peso e sul metabolismo.
Mancanza di sonno vs obesità
Molti studi hanno messo in relazione la mancanza di sonno con l’obesità. L’ultimo in ordine cronologico è quello condotto dall’Università di Uppsala (Svezia, che ha dimostrato come la zona del cervello responsabile dell’appetito lavori maggiormente in assenza di sonno e di conseguenza induca le persone a mangiare di più. Per giungere a questa tesi, gli esperti – attraverso una risonanza magnetica – hanno monitorato il cervello di un gruppo di giovani volontari mentre osservavano immagini di cibo dopo una notte insonne o dopo aver riposato bene.
Andrea Ghiselli, ricercatore Istituto nazionale Ricerca Alimenti e Nutrizione di Roma ha commentato così questo studio:
Chi soffre d’insonnia spesso non sa cosa fare, succede che apre il frigo, o mangia biscotti davanti alla tv. Altri collegano il fatto di non dormire e l’aumento di fame al metabolismo. Questo studio che invece mette in relazione sonno-fame e reazioni cerebrali rappresenta una nuova spiegazione al fenomeno.
Dimagrire dormendo
Alcune ricerche, a differenza di quella appena citata, sostengono che l’assenza di sonno possa in qualche modo “danneggiare” il metabolismo. Inoltre, ha effetti sull’ormone della crescita che negli adulti è parzialmente responsabile della quantità di grasso presente nel corpo, sul cortisolo, conosciuto come ormone dello stress, e poi non permette di bruciare calorie sufficienti. Dormire, oltre a permettere al corpo di recuperare le forze, aiuta a smaltire ciò che si è immagazzinato la sera prima.
Se vengono a mancare le ore si riposo, l’organismo può non essere in grado di bruciare i carboidrati. Risultato? I livelli di zucchero nel sangue potrebbero risultare – alla lunga – troppo alto. Due esperti scozzesi, Mike e Stuart McInnes, hanno scoperto quella che è stata chiamata Hibernation Diet, ovvero che il consumo di un regime alimentare ipocalorico sia in grado di regolarizzare il ciclo sonno-veglia, in altre parole l’orologino biologico presente nel nostro corpo. Inoltre, consiglia di assumere un cucchiaino di miele prima di andare a dormire, perché aumentare il metabolismo e di conseguenza favorire il consumo delle calorie.
L’alimentazione che favorisce il sonno
Seguire alcune regole alimentari può dare ottimi benefici al riposo notturno, anche se la prima cosa da fare è cercare di impostare ritmi di vita scanditi e regolari. Mai quindi saltare il pasto o consumarlo troppo tardi la sera, mai mangiare troppo, ecc. Imponetevi delle regole e cercate di rispettarle: il fisico regolarizzerà in questo modo i suoi ritmi circadiani. Non esistono poi alimenti da evitare, semplicemente bisogna cercare di stare leggeri, soprattutto la sera. I cibi proteici e ricchi di grassi allungano i tempi di digestione, mentre i carboidrati vengo smaltiti più rapidamente. Si consigliano quindi primi piatti con sughi ipocalorici.
Per quanto riguarda le bevande, invece, si sconsiglia il consumo di alcol, perché è difficile da digerire e riduce le fasi del sonno. Il latte, invece, contiene il triptofano, un amminoacido che rilassa e favorisce il sonno. Desiderate poi bere una tisana? La camomilla è ideale, ma potete anche provare del tiglio, del biancospino o della melissa. L’utilizzo delle piante aiuta molto a rilassarsi ed esistono numerosi rimedi omeopatici, che se assunti con costanza danno davvero degli ottimi risultati. Per quanto riguarda il caffè, cercate di evitare l’assunzione serale, l’ultimo non dovrebbe essere consumato oltre le 17. La stessa regola vale per le bibite contenenti caffeina (come la cioccolata o molte bevande gassate) e teina (il tè).
Ecco poi numerosi contributi presenti sul nostro sito per approfondire il tema
Come combatte l’insonnia a tavola
La Melatonina aiuta anche il colesterolo e il peso
Succo di ciliegia per combattere l’insonnia
Come migliorare la qualità del sonno
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