{"id":12420,"date":"2021-02-08T13:27:51","date_gmt":"2021-02-08T13:27:51","guid":{"rendered":"https:\/\/www.centrojuliafarre.es\/?p=12420"},"modified":"2021-02-08T13:27:57","modified_gmt":"2021-02-08T13:27:57","slug":"ritme-circadia","status":"publish","type":"post","link":"https:\/\/www.centrojuliafarre.es\/ca\/blog\/ritme-circadia\/","title":{"rendered":"Ritme circadi\u00e0: Com pot ajudar al nostre sistema immune?"},"content":{"rendered":"<p>[et_pb_section fb_built=\u00bb1&#8243; admin_label=\u00bbsection\u00bb _builder_version=\u00bb3.22&#8243;][et_pb_row admin_label=\u00bbrow\u00bb _builder_version=\u00bb3.25&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb][et_pb_column type=\u00bb4_4&#8243; _builder_version=\u00bb3.25&#8243; custom_padding=\u00bb|||\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_text _builder_version=\u00bb4.8.1&#8243; _module_preset=\u00bbdefault\u00bb]<strong>El ritme circadi\u00e0 \u00e9s el nostre rellotge intern<\/strong>. Es sincronitza principalment pel cicle de llum i foscor, les interaccions socials, l&#8217;alimentaci\u00f3 i l&#8217;exercici f\u00edsic. Aquest regula la producci\u00f3 de diverses hormones al llarg del cicle de 24 hores.<\/p>\n<p>L&#8217;hormona<strong> melatonina<\/strong>, t\u00e9 valors alts durant la nit, o en abs\u00e8ncia de llum, i baixos de dia. Aquesta no nom\u00e9s t\u00e9 capacitat per regular els ritmes circadians, sin\u00f3 tamb\u00e9 les vies inflamat\u00f2ries, a m\u00e9s d&#8217;ajudar a eliminar els radicals lliures. En canvi, el cortisol augmenta a primera hora del dia, moment en qu\u00e8 haur\u00edem d&#8217;estar m\u00e9s alerta i sentir-nos menys cansats. Per\u00f2 si el nostre estat de salut es veu alterat, o prenem alguns medicaments, com els glucocorticoides, o vivim sota estr\u00e8s cr\u00f2nic, pot afectar els nivells d&#8217;aquestes hormones.<\/p>\n<p>No \u00e9s estrany, per tant, que s&#8217;hagi trobat <strong>relaci\u00f3 entre l&#8217;alteraci\u00f3 d&#8217;aquests ritmes circadians amb l&#8217;activitat del nostre sistema immunol\u00f2gic<\/strong>, traduint-se en malalties inflamat\u00f2ries com l&#8217;artritis reumatoide.<\/p>\n<p>La manca de son est\u00e0 relacionada amb menor resist\u00e8ncia contra les infeccions i amb major producci\u00f3 de citocines proinflamat\u00f2ries.<br \/>\n[\/et_pb_text][et_pb_text _builder_version=\u00bb4.8.1&#8243; _module_preset=\u00bbdefault\u00bb background_color=\u00bb#f5f5f5&#8243; custom_padding=\u00bb10px|10px|10px|10px|false|false\u00bb border_width_all=\u00bb2px\u00bb border_color_all=\u00bb#E09900&#8243;]<strong>Dormir menys de 6 hores s&#8217;associa amb major vulnerabilitat a la infecci\u00f3 viral.<\/strong><br \/>\n[\/et_pb_text][et_pb_text _builder_version=\u00bb4.8.1&#8243; _module_preset=\u00bbdefault\u00bb custom_margin=\u00bb||-8px|||\u00bb]<\/p>\n<h3>Recomanacions per aconseguir un bon equilibri del ritme circadi\u00e0<\/h3>\n<p>[\/et_pb_text][et_pb_divider color=\u00bb#E09900&#8243; _builder_version=\u00bb4.8.1&#8243; _module_preset=\u00bbdefault\u00bb custom_margin=\u00bb||-1px|||\u00bb][\/et_pb_divider][et_pb_text _builder_version=\u00bb4.8.1&#8243; _module_preset=\u00bbdefault\u00bb]<\/p>\n<ul>\n<li><strong>Horaris regulars per dormir i despertar-te.<\/strong> No utilitzis d&#8217;alarma el despertador del m\u00f2bil, millor usa un tradicional i evita passar-te hores mirant les xarxes socials o el correu, restant hores de son. A m\u00e9s, l&#8217;\u00fas de pantalles pot reduir els nivells de melatonina per l&#8217;exposici\u00f3 a la llum blava. Existeixen fins i tot alguns despertadors que tenen llum de simulaci\u00f3 natural, augmentant a poc a poc la llum que emeten i amb sons de naturalesa, per no despertar-nos massa alerta.<\/li>\n<li><strong>Fes que coincideixi el teu rellotge biol\u00f2gic amb l&#8217;ambiental.<\/strong> Millor adormir coincidint amb la fase de foscor i exposar-nos a la llum solar d&#8217;hora.<\/li>\n<li><strong>Mantenir l&#8217;habitaci\u00f3 ventilada durant el dia i en hores de menor pol\u00b7luci\u00f3, i dormir a una temperatura d&#8217;entre 18 i 21<\/strong><strong> \u00b0 C.<\/strong><\/li>\n<li><strong>Utilitzar programes que canvi\u00efn l&#8217;espectre d&#8217;emissi\u00f3 de llum<\/strong> dels dispositius electr\u00f2nics despla\u00e7ant la llum blava cap al groc o ambre, anticipant el moment d&#8217;anar a dormir. Alguns exemples s\u00f3n: Blue Light Filter, Filtre de Llum Blau &#8211; Mode Nit, Twilight, F.Lux,Screen Shader.<\/li>\n<li><strong>Zona de dormir no \u00e9s igual a zona de treball<\/strong>. No et portis treball a llit, els teus nivells d&#8217;estr\u00e8s poden mantener-se elevats durant m\u00e9s temps. Una bona salut \u00e9s tamb\u00e9 sin\u00f2nim de posar l\u00edmits i autocura.<\/li>\n<li><strong>Ajustar els horaris dels \u00e0pats<\/strong>. Durant el dia els nostres \u00f2rgans es preparen per a la digesti\u00f3 i l&#8217;\u00fas d&#8217;energia i nutrients, mentre que, de nit, el proc\u00e9s digestiu disminueix i el cos posa en marxa la regeneraci\u00f3 cel\u00b7lular. Perqu\u00e8 hi hagi una bona coordinaci\u00f3, el rellotge biol\u00f2gic envia els senyals als diferents teixits i \u00f2rgans, a trav\u00e9s dels sistemes endocr\u00ed i nervi\u00f3s. Dormir menys hores pot portar a una major ingesta d&#8217;aliments i \/ o d&#8217;energia al llarg del dia. Si no mengem en el moment adequat, si ho fem quan haur\u00edem d&#8217;estar dormint, poden estar redu\u00efts aquells compostos que ajudarien a una millor digesti\u00f3 i absorci\u00f3 de nutrients, regulaci\u00f3 dels nivells de glucosa i insulina, o \u00fas d&#8217;energia. Aix\u00f2 pot augmentar el risc de malalties de tipus metab\u00f2lic com la diabetis.<\/li>\n<li><strong>Suplements de melatonina i de magnesi.<\/strong> Poden ser \u00fatils en determinats casos. Sempre haurien de ser pautats per un professional sanitari.<\/li>\n<li><strong>Evitar subst\u00e0ncies disruptores del cicle circadi\u00e0<\/strong>. S\u00f3n aquelles excitants o que provoquin somnol\u00e8ncia com el te, alcohol o aliments i begudes que continguin cafe\u00efna, sobretot 6 hores abans d&#8217;anar a dormir.<\/li>\n<li><strong>Realitzar exercici regular i adaptat.<\/strong> Si \u00e9s possible evitant al voltant de les hores de son.<\/li>\n<li><strong>Reduir els nivells d&#8217;estr\u00e8s.<\/strong> Con\u00e8ixer la causa \u00e9s important per saber on hem de posar el focus. Qu\u00e8 \u00e9s el primer que podries canviar en el teu dia a dia perqu\u00e8 es redueixi? Demanar ajuda al nostre entorn, acudir a un professional de la Psicologia, posar l\u00edmits, treballar la flexibilitat en lloc de viure sota decisions r\u00edgides &#8230; s\u00f3n accions que poden ajudar-nos a una millor gesti\u00f3. A m\u00e9s, incorporar la meditaci\u00f3 en la nostra vida pot no nom\u00e9s ajudar-nos a reduir l&#8217;estr\u00e8s i dormir millor, sin\u00f3 a millorar la intensitat del dolor.<\/li>\n<li><strong>Dormir el temps necessari per a cada etapa vital. <\/strong>Segons la <em>Sociedad Espa\u00f1ola del Sue\u00f1o<\/em> es recomanen les seg\u00fcents hores.\n<ul>\n<li>Nadons (0-3 mesos): 14-17 h.<\/li>\n<li>Lactants (4-11 mesos): 12-15 h.<\/li>\n<li>Nenes i nens petites \/ us (1-2 anys): 11-14 h.<\/li>\n<li>Edat preescolar (3-5 anys): 10-13 h.<\/li>\n<li>Edat escolar (6-13 anys): 9-11 h.<\/li>\n<li>Adolescents: (14-17 anys): 8-10 h.<\/li>\n<li>Adults (18-64 anys): 7-9 h.<\/li>\n<li>Persones ancianes (&gt; 65 anys): 7-8 h.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>[\/et_pb_text][et_pb_text _builder_version=\u00bb4.8.1&#8243; _module_preset=\u00bbdefault\u00bb background_color=\u00bb#f5f5f5&#8243; custom_padding=\u00bb10px|10px|10px|10px|false|false\u00bb border_width_all=\u00bb2px\u00bb border_color_all=\u00bb#E09900&#8243;]<\/p>\n<h3 style=\"text-align: center;\"><u>Vols saber si hi ha un equilibri entre els tres tipus de cicles: biol\u00f2gic, social i ambiental?<\/u><\/h3>\n<p>Respon a les preguntes en el seg\u00fcent test de la <em>Sociedad Espa\u00f1ola del Sue\u00f1o<\/em>, desenvolupat per la Unitat de M\u00farcia: <a href=\"https:\/\/www.um.es\/cronobiologia\/taller-del-relojero\/autoevaluacion\/test-tres-tiempos\/\">https:\/\/www.um.es\/cronobiologia\/taller-del-relojero\/autoevaluacion\/test-tres-tiempos\/<\/a><\/p>\n<p>[\/et_pb_text][et_pb_team_member name=\u00bbIria Quint\u00e1ns \u00bb position=\u00bbDietista-Nutricionista\u00bb image_url=\u00bbhttps:\/\/www.centrojuliafarre.es\/wp-content\/uploads\/2019\/05\/iria-quintans.jpg\u00bb _builder_version=\u00bb4.8.1&#8243; _module_preset=\u00bbdefault\u00bb][\/et_pb_team_member][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>El ritme circadi\u00e0 \u00e9s el nostre rellotge intern. Es sincronitza principalment pel cicle de llum i foscor, les interaccions socials, l&#8217;alimentaci\u00f3 i l&#8217;exercici f\u00edsic. Aquest regula la producci\u00f3 de diverses hormones al llarg del cicle de 24 hores. L&#8217;hormona melatonina, t\u00e9 valors alts durant la nit, o en abs\u00e8ncia de llum, i baixos de dia. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":12422,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[7],"tags":[],"class_list":["post-12420","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-salut"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ritmes circadians Com afecten la nostra salut? | Centre J\u00falia Farr\u00e9<\/title>\n<meta name=\"description\" content=\"El ritme o cicle circadi\u00e0 \u00e9s el nostre rellotge intern que regula la producci\u00f3 de diverses hormones. 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