Você já ouviu falar em ciclo circadiano?

Você já ouviu falar em ciclo circadiano? Ele nada mais é que o sistema que regula o ritmo do nosso organismo, conhecido também como nosso relógio biológico. A partir dele, nosso corpo estabelece processos fisiológicos comandados pelo cérebro, para regular o organismo dentro de um ciclo de 24 horas.

Este processo está diretamente relacionado a incidência solar durante o dia e sua ausência durante a noite. Mas não é só isso que dita o ritmo circadiano. Interferências externas como ingestão de cafeína e remédios, viagens longas, estresse, alterações de rotina e o uso excessivo de dispositivos tecnológicos também afetam diretamente o funcionamento do ciclo.

Nos últimos anos, estudos apontam que alterações nas ligações do gene clock, responsável por regular o relógio biológico, podem indicar uma tendência ao comportamento noturno e diurno das pessoas, influenciando inclusive em sua saúde. O ciclo circadiano exerce influência na pressão arterial, temperatura corporal, produção de hormônios, apetite, concentração e sono. Por isso, as alterações dos processos fisiológicos podem desencadear outros sintomas, como mudanças repentinas de humor, ansiedade, enfraquecimento da imunidade e até ganho de peso.

Entender como o seu organismo funciona dentro deste ciclo é fundamental para estabelecer uma rotina mais saudável e o primeiro passo é saber identificar qual é o seu perfil de comportamento: matutino ou vespertino?

Matutino

Pessoas deste cronotipo sentem-se mais dispostos e atentos logo pela manhã. Prezam por uma rotina mais regrada de atividades ao longo do dia, incluindo durante as principais refeições. Seu pico de melatonina, ou seja, hormônio responsável pelo sono, acontece antes da meia noite, impedindo que permaneçam acordados até tarde. Sentem dificuldade em se manter concentrados durante a noite e têm facilidade em se adaptar à uma rotina diária de trabalho, com horários comuns entre 9h e 17h.

Vespertino

Quem se identifica com este cronotipo, se sente mais produtivo durante a noite e madrugada. Diferente dos matutinos, costumam ter problemas em se ajustar em uma rotina regrada e apresentam o ciclo de sono mais irregular. Seu pico de melatonina muitas vezes só acontece às 5 da manhã, impedindo que estas pessoas se sintam dispostas antes do meio dia. Por serem mais produtivos durante a noite, muitas vezes negligenciam hábitos importantes durante o dia, como a alimentação.

Mas como regular meu ciclo circadiano?

Independente de qual seja seu cronotipo, é importante manter o ritmo regulado para o funcionamento pleno do organismo. Isso inclui tomar decisões sobre qual carreira seguir, como adequar sua rotina para os momentos de maior disposição e algumas atitudes simples que podem fazer a diferença. Aqui vão algumas:

– Evitar o consumo exagerado de cafeína;

– Manter o corpo hidratado;

– Preferir ambientes arejados com exposição solar;

– Praticar exercícios para favorecer o funcionamento metabólico;

– Evitar luzes artificiais e dispositivos eletrônicos antes de dormir;

– Manter uma alimentação balanceada.

E da sua alimentação nós podemos cuidar! Confira nosso cardápio de opções e veja como incluir refeições saborosas e saudáveis com toda qualidade e praticidade que só a Chef&Nutri oferece.

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