¿Ha tenido una noche de sueño inquieto y te sientes hambriento por la mañana? La causa del hambre es en realidad la falta del sueño. Y el resultado de estar cansado es que tu cuerpo y tu mente están preparados para tomar dos decisiones distintas, pero igualmente malas:
1. Falta de sueño = No motivación para tomar buenas decisiones
Cuando te despiertas con mucho hambre, es posible llegar a algo fácil y rápido para comer. Una comida alta en carbohidratos con algo de proteÃnas no te prepara para un dÃa de fluctuaciones del azúcar en la sangre y la tentación de llegar a soluciones rápidas de alto contenido de azúcar. Todas estos movimiento del azucar, se convierten en adiposidad directamente en tu cintura.
¿Cómo luchar contra los antojos de carbohidratos a través de la terapia nutricional? Lo describimos en nuestro libro “Detén el tiempo†Ediciones Urano.
2. El sueño deficiente afecta a la quÃmica interna
Los investigadores están descubriendo que el sueño influye directamente sobre dos hormonas claves que regulan la saciedad y el hambre: la grelina y la leptina! Los elevados niveles de grelina aumentan el hambre, mientras que la leptina actúa como un supresor del hambre. Curiosamente, la serotonina (es un neurotransmitor, energÃa del cerebro) es vital para la regulación de la respuesta del cerebro a estas dos hormonas.
Baja serotonina = Baja leptina = Incremento del hambre
Si los niveles de serotonina son bajos, los niveles de leptina se harán bajos, y el mensaje que darás a tu cerebro será de comer mas! 
Un estudio sugirió que las personas que duermen menos de 5 horas tienen significativamente más grelina y menos leptina, que las que duermen al menos ocho horas. Aprende cuales son los secretos del buen sueño y los alimentos que favorecen aumento de serotonina con “Detén el tiempoâ€.
Los sÃntomas de la deficiencia de serotonina: antojos de sal, dolor de espalda, dolor de cabeza, resfriado o las manos húmedas, la eyaculación precoz, bostezos, trastornos del sueño tales como la obesidad y la disfunción sexual.
La hormona antiedad: hormona de crecimiento humano
La tercera hormona afectada por el sueño, es la hormona de crecimiento. Tan sólo una semana de noches de mal sueño recurrente puede inhibir la producción natural de hormona de crecimiento. La hormona de crecimiento es esencial para el control de la producción de músculo a grasa. Sin los niveles adecuados de la hormona del crecimiento, aumenta la tendencia del cuerpo para almacenar grasa en lugar de la construcción de músculo, esta hormona majora el metabolism del cuerpo.
Recomendamos acercarse mas a este tema en nuestro capÃtulo de “Equilibrio Hormonal†en “Detén el tiempo†Ediciones Urano. Podrán entender cuales son las causas de los bajos niveles de hormona de crecimiento, como darse cuenta (sÃntomas) de esa baja, y los suplementos que pueden ayudar a impulsar la producción de hormona de crecimiento natural en su cuerpo.
Es importante aprender a elegir los carbohidratos más complejos que proporcionan nutrición, asà como los bloques de construcción de la serotonina. Estos carbohidratos son más lentos de digerir, por lo que te sientes satisfecho por más tiempo, y el cuerpo tiene más tiempo para su uso como combustible. De esta manera estarás quemando más y almacenando menos, lo que facilitará la pérdida de peso
Comer para estabilizar sueño y la serotonina
Con más serotonina en su cuerpo también recibirá más horas de sueño, por lo que puede producir más grelina, que a su vez aumenta los niveles de la hormona del crecimiento y bajará la necesidad de azúcar en el cuerpo. 
El triptófano es un aminoácido necesario para producir serotonina. Como el triptófano es una molécula grande y compite con pequeños aminoácidos para la absorción de la barrera sangre-cerebro es mejor tomarlo 3 horas después de la cena y con un bocadillo de carbohidratos complejos, tales como una rebanada de pan integral untada con aguacate que crea un pico de insulina de acción moderada.
El Dr. Eric Braverman recomienda comenzar con una cápsula de 500 mg de L-triptófano y aumentar a 2 cápsulas dentro de 2 semanas si los sÃntomas persisten, consulte a su médico ante dudas, o si está en algún tratamiento.
Referencia: Compartido Tahari et al. Corta duración del sueño se asocia con reducción de grelina leptina, elevada, y el aumento del Ãndice de masa corporal. PLoS Med. 2004 Dec; 1 (3):. E62 
La gente con menos horas de sueño tiene mayor riesgo de tener sobrepeso. Este estudio muestra que la duración del sueño afecta a la regulación del apetito, hormonas.
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10037 comentarios
262 pings
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