Combat the time change: when food is key

The night from Saturday 26 to Sunday 27 October – and although we have little left – we will delay the watch and we can sleep another hour. That is, at three in the morning on Sunday it will be two. However, the recovery of Winter time It could not only not imply more rest, but rather the opposite. The reason? That according to the latest survey conducted by the health insurance comparator Acierto.com, there are many users who feel more tired with the change.

In fact and precisely this summer the matter became a matter of controversy after the European Commission proposed to eliminate them. Almost the 85% of citizens is in favor of doing so. In the case of the Spaniards, the percentage rises to 93%. It is not surprising if we take into account the latest findings in this regard, especially from the point of view of health. And is that the change of fall time It causes stress, irritability and sleep problems.

Effects on our health

Light is a natural regulator of our processes and directly affects the secretion of melatonin, the hormone responsible for regulating sleep (the more light, less melatonin). Typically, it takes us two to three days to readjust. However, in the meantime it is possible that we sleep worse, experience changes in mood, and that our intellectual and physical performance decrease – it is estimated that our productivity is reduced in the following two weeks.

Healthy eating, the key to combating time change

Fortunately, it is possible to alleviate some of these effects by doing something as simple as eating well. In fact there are foods that will help us fight drowsiness, bad mood, and so on. Yes, because what we put in our mouths influences our quality of life and sleep. And is that the circadian rhythm It can also be synchronized with food and digestion, since it is during the day when the intestine is most active, precisely the most optimal time to perform its absorption tasks, and so on. So much so, that hourly changes in diet can cause abnormal bowel rhythm and cause gastrointestinal problems.

In addition and according to experts, the meal schedule is as much or more important than the amount to maintain weight. To begin, we should establish guidelines that will prevent our biological clock from being altered further. In the case of meals, the ideal will be to advance the time progressively the days before the change (or vice versa if we do it later). Start at intervals of 15 minutes and, in any case, listen to what your body tells you. Avoiding very caloric and abundant intakes before going to sleep will be another point that will make it easier for us to fall asleep. And to help you, nothing like egg, cheese or fish, which will allow us to provide tryptophan.

As for the risk of hypertension, there are also ingredients to prevent it. For example, garlic and onion have vasodilator effects, just like cayenne. Cinnamon is also used to control blood sugar, pear and banana are rich in potassium, and celery has purifying and diuretic effects. It is also recommended to take legumes four to five times a week.

Other tips to adapt to change

On the other hand, there are a number of tips that you can put in place to mitigate the effects of the time change or to adapt to it more quickly. This week, for example, try to delay the time you go to bed fifteen minutes until Sunday. Try to get up a little earlier too.

If you feel tired, do not take a nap, all you will get, if you are not used to it, is to alter your internal clock even more. It is also not convenient to exercise shortly before bedtime, since what we will be telling the body is that it has to remain active. But don't rule it out, a moderate one will help you increase serotonin levels (which will allow you to fall asleep). Find also leisure time to relax.

The light of the electronic devices before bedtime will not help us either, because they are false suns that generate the false feeling that it is daytime and keep us awake. On the contrary, exposing ourselves to the sun during the day – which suppresses the secretion of melatonin – will. Also avoid caffeine and alcohol.

In any case, it is essential to comment that not everyone has the same rhythm, and that the synchronization with the day and habits are not the only ones that mark it. Here we are talking about the chronotype, determined, among others, by genetic conditions. And age counts: young people have a much stronger watch and recover earlier. Having said that and waiting for a decision on this change, we will try to adapt as well as possible and consult the specialist if necessary.

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