Not just diet and sport: to lose weight, it is also essential to get enough sleep and have uninterrupted sleep, which is truly restful
Maria Elena Perrero
February 24
You fail to lose weight despite the diet? Maybe you don’t get enough sleep. A sleep good and in sufficient quantities is essential not only to feel good and have a immune system responsive, but also for not put on weight. “An old saying went: ‘He who sleeps does not catch fish’. Let’s say that our body has different ideas about it – he says to Official Active Dr. Sacha Sorrentino, nutritionist biologist, sports nutrition expert -. If sleeping we seem to waste our time or to be not very productive, in reality, as amply demonstrated by various scientific studies, we are able to recharge and correctly regulate our metabolism and ours hormones. It is a bit like wanting to use our smartphone or tablet without charging it in the evening: it is difficult for the battery to last long… “.
Sleeping little: the risks for the line
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If so sleeps little or badly there are not only repercussions in terms of concentration, attention span and sports performance, but there is also a tendency to eat more and put on weight. Not only: “The sleep has direct effects on our body in terms of increasing the percentage of body fat – warns the nutritionist -. In fact, rest influences the action of the hormones that are involved in ours metabolism: the cortisol, known as the stress hormone, which helps keep levels in check sugar in the blood and to regulate the metabolism; the ghrelin or hunger hormone, which acts as a signal and tells us when it is time to eat; and finally the leptinknown as the satiety hormone “.
The role of cortisol
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Of all these hormones cortisol is closely related to metabolism and to the line. After all, it is easy to notice: there are many people who, under stress, take refuge in food and tend to swell. “Decreasing the amount of hours of sleep and their quality negatively affects the production of cortisol, increasing the release of sugar in the blood – underlines Sorrentino -. It is proven that sleeping little or badly leads to looking for sugars and junk food during the day up to 40% more. A sleep of sufficient quality and quantity allows us to restore our circadian rhythms of sleep-wakefulness. It is therefore important to go to bed and get up at regular times and it is good that sleep is not interrupted. , reduces the insulin resistance and removes the risk of diseases such as diabetes and obesity “.
How to reconcile a good sleep, from diet to sport
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In terms of nutrition, there are some foods that can stimulate relaxation and are therefore particularly suitable in the evening, at dinner: “One of the most important micronutrients for relaxation is tryptophan – recalls the nutritionist -. This amino acid essential for mood is contained in dark chocolate, dried fruit and oil seeds, sultanas, endive, cabbage, asparagus, anchovies, chicken and turkey. ” sleeping peacefully is also good to avoid work out before going to bed: “Surely it would be good to avoid doing sport after 8pm, except for professional competitions. In that case, an ad hoc supplement with melatonin and magnesium may be recommended. As for the last meal, I recommend letting at least 3 hours pass before going to bed. “
SLEEP AND INTESTINE
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But to affect the quality of the sleep it is also the state of ours intestine, and in particular of our intestinal microbiota, or our bacterial flora: “Several studies have recently been published concerning the one-to-one relationship between the state of health of the microbiota and the quality of sleep. intestinal dysbiosis it can influence the quantity and quality of sleep through some bacteria involved in the regulation of circadian rhythms, on the other hand the chronic alteration of the quantity and quality of sleep can generate a pro-inflammatory modification of the intestinal microbiota – explains Dr. Sorrentino -. A chronic sleep fragmentation induces an alteration of our intestinal epithelial barrier with an increase in permeability and inflammation. In people subject to shifts or frequently subject to jetlag it is very frequent “.
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