AlimentaciónNoticias

Sueño y alimentación en pandemia: come tus espinacas

¿cómo afecta la dieta del confinamiento al buen dormir?

A las tasas ya amplias de sedentarismo y mala alimentación, el confinamiento de la pandemia sumó un relajamiento propio de las rutinas. Largos meses de cuarentena incidieron también en la calidad del sueño producto de esta falta de actividad física y una alimentación descuidada.

“El sedentarismo y un exceso de grasa corporal producto de una mala alimentación, puede aumentar el tejido adiposo en la zona de la garganta, amígdalas, paladar y lengua limitando el paso del oxígeno al interior de nuestro cuerpo. Esto aumenta las probabilidades de ronquidos, pudiendo desencadenar apnea del sueño, generando un círculo vicioso con aumento en los niveles de insulina y otras hormonas y provocando por consecuencia un síndrome metabólico, el cual aumenta considerablemente el riesgo cardiovascular”, explica el neurólogo Luis Espinoza, médico de la Clínica Somno.

El especialista agrega que el sueño y la digestión son dos procesos que utilizan neurotransmisores y redes de neuronas tanto en el cerebro como en el intestino lo que lleva a que éstas, al pasar a la sangre, se encuentren en interacción y compitan entre sí. Es por esto que se recomienda que la última comida de la jornada sea dos o más horas antes de ir a dormir, para que los procesos no interfieran entre sí.

También es bueno saber que existen alimentos que ayudan a la sensación de relajación y tienen un efecto positivo en nuestro sueño. Estos son algunos consejos del experto sobre:

  • Alimentos con magnesio: su principal función es el equilibrio del sistema nervioso y la relajación muscular. Este mineral se encuentra principalmente en alimentos de origen vegetal, tales como la espinaca, acelga, plátano, entre otros.
  • Alimentos con triptófano: este aminoácido ayuda a la secreción de melatonina y serotonina lo que permite una mejor inducción al sueño por lo que se recomienda consumir alimentos que poseen triptófano de fácil digestión como el pescado, huevos, lácteos bajo en grasas y sin azúcar y carnes blancas.
  • Frutos secos y legumbres: además de tener triptófano, contienen vitamina B1 y B6, que ayudan a la relajación y el descanso. No se recomienda consumir legumbres de noche por ser un alimento meteorizante, aconsejando consumirlas durante el día, donde sus propiedades ayudarán de igual manera a conciliar el sueño en la noche.
  • ¿Qué debemos evitar?: Carnes grasas, embutidos, quesos, salsas, frituras, preparaciones abundantes y alimentos con cafeína ya que causan una digestión lenta y una mayor secreción de ácido en el estómago que hace más difícil conciliar el sueño.

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