{"id":81084,"date":"2025-03-28T10:11:00","date_gmt":"2025-03-28T10:11:00","guid":{"rendered":"https:\/\/www.cofb.org\/?p=81084"},"modified":"2025-03-28T15:11:58","modified_gmt":"2025-03-28T15:11:58","slug":"els-ritmes-circadiaris-influeixen-en-la-salut-la-perdua-de-pes-lexercici-fisic-i-la-son","status":"publish","type":"post","link":"https:\/\/www.cofb.org\/ca\/2025\/03\/28\/els-ritmes-circadiaris-influeixen-en-la-salut-la-perdua-de-pes-lexercici-fisic-i-la-son\/","title":{"rendered":"Els ritmes circadiaris influeixen en la salut, la p\u00e8rdua de pes, l&#8217;exercici f\u00edsic i la son"},"content":{"rendered":"\n<ul class=\"wp-block-list\">\n<li>La Dra. Marta Garaulet assenyala que l<strong>es persones que mengen d&#8217;hora tenen un 23% m\u00e9s de probabilitats de perdre pes <\/strong>quan intenten aprimar en comparaci\u00f3 amb els qui mengen tard<\/li>\n\n\n\n<li><strong>La dieta mediterr\u00e0nia \u00e9s la m\u00e9s beneficiosa per a regular els cicles del son<\/strong><\/li>\n\n\n\n<li><strong>El 49% de la poblaci\u00f3 \u00e9s especialment vulnerable al desajustament de la melatonina<\/strong>, la qual cosa afecta la secreci\u00f3 d&#8217;insulina i pot alterar els h\u00e0bits alimentosos<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.cofb.org\/wp-content\/uploads\/2025\/03\/COFB_INFARMA_CRONOBIOLOGIA_28032025_1.jpg\" target=\"_blank\" rel=\"noreferrer noopener\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.cofb.org\/wp-content\/uploads\/2025\/03\/COFB_INFARMA_CRONOBIOLOGIA_28032025_1-1024x683.jpg\" alt=\"Xavier Tejedor (esquerra) junt amb la Dra. Garaulet (dreta)\" class=\"wp-image-81085\" srcset=\"https:\/\/www.cofb.org\/wp-content\/uploads\/2025\/03\/COFB_INFARMA_CRONOBIOLOGIA_28032025_1-1024x683.jpg 1024w, https:\/\/www.cofb.org\/wp-content\/uploads\/2025\/03\/COFB_INFARMA_CRONOBIOLOGIA_28032025_1-300x200.jpg 300w, https:\/\/www.cofb.org\/wp-content\/uploads\/2025\/03\/COFB_INFARMA_CRONOBIOLOGIA_28032025_1-768x512.jpg 768w, https:\/\/www.cofb.org\/wp-content\/uploads\/2025\/03\/COFB_INFARMA_CRONOBIOLOGIA_28032025_1-1536x1024.jpg 1536w, https:\/\/www.cofb.org\/wp-content\/uploads\/2025\/03\/COFB_INFARMA_CRONOBIOLOGIA_28032025_1-2048x1366.jpg 2048w, https:\/\/www.cofb.org\/wp-content\/uploads\/2025\/03\/COFB_INFARMA_CRONOBIOLOGIA_28032025_1-18x12.jpg 18w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><figcaption class=\"wp-element-caption\">Xavier Tejedor (esquerra) junt amb la Dra. Garaulet (dreta).<\/figcaption><\/figure>\n\n\n\n<p><br><em>Barcelona, 27 de mar\u00e7 de 2025.\u2013<\/em><strong> Com els ritmes circadiaris presenten una base molecular regulada gen\u00e8ticament i de quina manera podem adoptar h\u00e0bits de vida als nostres rellotges biol\u00f2gics per a una millor salut? <\/strong>Aquesta ha estat la tem\u00e0tica central de la confer\u00e8ncia <strong>\u201cCronobiolog\u00eda, els rellotges de la teva vida\u201d<\/strong> liderada per <strong>Marta Garaulet<\/strong>, doctora en Farm\u00e0cia, nutricionista i catedr\u00e0tica, i moderada per <strong>Xavier Tejedor<\/strong>, vocal d&#8217;An\u00e0lisi del Col\u00b7legi de Farmac\u00e8utics de Barcelona (COFB).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>La import\u00e0ncia dels ritmes biol\u00f2gics en la salut de les persones<\/strong><\/h2>\n\n\n\n<p>Marta Garaulet ha comen\u00e7at la xerrada exposant la gran evoluci\u00f3 que ha tingut la ci\u00e8ncia de la cronobiolog\u00eda: <strong>\u201cAvui dia sabem que la temperatura corporal canvia i que moltes de les nostres variables fisiol\u00f2giques varien al llarg del dia\u201d<\/strong>. <strong>El que es modifica tamb\u00e9 s\u00f3n els ritmes biol\u00f2gics, com per exemple el cortisol, que durant el dia ha d&#8217;estar tres vegades m\u00e9s elevat que a la nit,<\/strong> ha afegit Garaulet.<\/p>\n\n\n\n<p>La doctora en Farm\u00e0cia, que t\u00e9 un m\u00e0ster en salut p\u00fablica per la Universitat d&#8217;Harvard i \u00e9s catedr\u00e0tica de fisiologia i professora de Bases Fisiol\u00f2giques de la Nutrici\u00f3 en la Universitat de M\u00farcia, ha explicat com s&#8217;associa l&#8217;exercici f\u00edsic amb els ritmes circadiaris. <strong>\u201cAl mat\u00ed, l&#8217;exercici millora aquests ritmes i a la nit, en estar prop del somni, s&#8217;alteren els ritmes circadiaris\u201d<\/strong> ha assenyalat.<\/p>\n\n\n\n<p>Garaulet ha presentat diversos estudis d&#8217;Harvard impulsats per un grup d&#8217;experts del qual ella tamb\u00e9 forma part. Una d&#8217;aquestes recerques reafirma el que succeeix quan no es duen a terme les activitats f\u00edsiques a l&#8217;hora que es deu. Aix\u00f2 genera una situaci\u00f3 denominada \u201c<strong>cronodisrupci\u00f3<\/strong>\u201d, que es dona sobretot quan es tenen sincronitzadors febles o sincronitzadors en conflicte com, per exemple, menjar a la nit o fer activitat nocturna.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>La nostra fisiologia canvia durant el dia<\/strong><\/h2>\n\n\n\n<p>Segons Garaulet, si una persona \u00e9s matutina t\u00e9 el doble de possibilitats de ser saludable, i ha afirmat que \u201cles persones que mengen d&#8217;hora perden un 23% m\u00e9s de pes quan es posen a aprimar\u201d en comparaci\u00f3 amb les persones que prenen aliments dol\u00e7os o carbohidrats a la nit, que tenen cinc vegades m\u00e9s probabilitats de tenir obesitat.<\/p>\n\n\n\n<p>Com ha comentat la doctora en Farm\u00e0cia, sopar tard tamb\u00e9 impacta en la fisiologia d&#8217;una persona, en la toler\u00e0ncia a la glucosa i en el seu cronotip. \u201cCada persona \u00e9s un m\u00f3n i hi ha cronotips diferents. Quan se sopa tard i no es fa dej\u00fa, es produeix una mala regulaci\u00f3 de l&#8217;energia, es t\u00e9 m\u00e9s despesa i fins i tot es guanya m\u00e9s pes\u201d ha afirmat i ha advertit que <strong>\u201cno sols \u00e9s important qu\u00e8 es menja, sin\u00f3 quan es fa\u201d.<\/strong><\/p>\n\n\n\n<p>En la mateixa l\u00ednia, Garaulet ha apostat pel dejuni intermitent de vuit hores de menjar com el m\u00e9s com\u00fa. T\u00e9 una base cient\u00edfica important, ja que estimula la lipog\u00e9nesis i ajuda a regular els ritmes circadiaris: <strong>\u201cEl dejuni intermitent d&#8217;hora no el recomanaria per a la nostra salut circadi\u00e0ria, \u00e9s molt millor menjar pel dia i d&#8217;hora, que menjar a la tarda i a la nit\u201d<\/strong>, ha aconsellat.<\/p>\n\n\n\n<p>D&#8217;altra banda, per a la Dra. Marta Garaulet l&#8217;hormona de la melatonina \u00e9s una de les protagonistes de tot aquest sistema, \u201ctant si la prenem externa com si la tenim end\u00f2gena, interacciona amb la nostra secreci\u00f3 d&#8217;insulina en el p\u00e0ncrees i anul\u00b7la el seu funcionament, \u00e9s a dir, no estem fets per a menjar quan hi ha melatonina en el p\u00e0ncrees. De fet, existeixen dos tipus de melatonina: la de deliberaci\u00f3 lenta que afavoreix al manteniment del somni al llarg de tota la nit i la de deliberaci\u00f3 r\u00e0pida que fa efecte 30 minuts posterior al seu consum.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Marta Garaulet: \u201cLa dieta que ajuda m\u00e9s a dormir \u00e9s la mediterr\u00e0nia\u201d<\/strong><\/h2>\n\n\n\n<p>La Dra. Garaulet ha esmentat durant tota la confer\u00e8ncia la import\u00e0ncia de ser constants cada dia, tant en els canvis d&#8217;activitat com de rep\u00f2s, en la ingesta d&#8217;aliments i en els h\u00e0bits saludables en general. Encara que segons la doctora en Farm\u00e0cia, quan es dorm poc es menja pitjor i es fa menys exercici.<\/p>\n\n\n\n<p>La <strong>migdiada <\/strong>\u00e9s un altre element diferencial en la fisiologia d&#8217;una persona. \u00c9s beneficiosa? Engreixa? \u00c9s heredit\u00e0ria? Preguntes que la Dra. Garaulet ha respost a trav\u00e9s d&#8217;un estudi que posa en relleu que <strong>la migdiada s&#8217;hereta \u201cen un 65% dels casos i que a Espanya aix\u00f2 s&#8217;associa en major freq\u00fc\u00e8ncia si tens gen\u00e8tica de migdiada i no la dorms, guanyes pes\u201d.<\/strong><\/p>\n\n\n\n<p><strong>El farmac\u00e8utic t\u00e9 un paper essencial en l&#8217;educaci\u00f3 de la poblaci\u00f3 sobre els h\u00e0bits de vida com l&#8217;alimentaci\u00f3, l&#8217;exercici f\u00edsic o el somni.<\/strong> En aquest sentit,<strong> Xavier Tejedor,<\/strong> vocal d&#8217;an\u00e0lisi del COFB, ha afegit que \u201cqualsevol proc\u00e9s fisiol\u00f2gic est\u00e0 sotm\u00e8s a una marcada variabilitat temporal que d&#8217;alguna manera actua com un mecanisme d&#8217;anticipaci\u00f3 a canvis ambientals, des del cicle somio-vig\u00edlia als horaris de l&#8217;alimentaci\u00f3\u201d. A m\u00e9s, els canvis ambientals en el dia a dia d&#8217;una persona s\u00f3n imprescindibles per mantenir l&#8217;equilibri homeost\u00e0tic de tots els sistemes corporals.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Barcelona, 27 de mar\u00e7 de 2025.\u2013 Com els ritmes circadiaris presenten una base molecular regulada gen\u00e8ticament i de quina manera podem adoptar h\u00e0bits de vida als nostres rellotges biol\u00f2gics per a una millor salut? Aquesta ha estat la tem\u00e0tica central de la confer\u00e8ncia \u201cCronobiolog\u00eda, els rellotges de la teva vida\u201d [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":81085,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"aside","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,2165,1060],"tags":[5307,18,19,5304,3043,4135,28,5047,4171,5305,4106,117,5306,639],"class_list":["post-81084","post","type-post","status-publish","format-aside","has-post-thumbnail","hentry","category-destacats","category-infarma","category-notes-premsa","tag-cicles-del-son","tag-cofb","tag-collegi-de-farmaceutics-de-barcelona","tag-conferencia-actualitat","tag-exercici-fisic","tag-habits-de-vida-saludables","tag-infarma","tag-infarma-barcelona-2025","tag-perdua-de-pes","tag-ritmes-circadiaris","tag-salo-i-congres-europeu-de-farmacia","tag-salut","tag-somni","tag-son","post_format-post-format-aside"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.4 - 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