{"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\/es\/2025\/03\/28\/els-ritmes-circadiaris-influeixen-en-la-salut-la-perdua-de-pes-lexercici-fisic-i-la-son\/","title":{"rendered":"Los ritmos circadianos influyen en la salud, la p\u00e9rdida de peso, el ejercicio f\u00edsico y el sue\u00f1o"},"content":{"rendered":"<ul class=\"wp-block-list\">\n<li>La Dra. Marta Garaulet se\u00f1ala que l<strong>las personas que comen temprano tienen un 23% m\u00e1s de probabilidades de perder peso <\/strong>cuando intentan adelgazar en comparaci\u00f3n con quienes comen tarde<\/li>\n\n\n\n<li><strong>La dieta mediterr\u00e1nea es la m\u00e1s beneficiosa para regular los ciclos del sue\u00f1o<\/strong><\/li>\n\n\n\n<li><strong>El 49% de la poblaci\u00f3n es especialmente vulnerable al desajuste de la melatonina<\/strong>, lo que afecta a la secreci\u00f3n de insulina y puede alterar los h\u00e1bitos alimenticios<\/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 (izquierda) junto a la Dra. Garaulet (derecha).<\/figcaption><\/figure>\n\n\n\n<p><br><em>Barcelona, 27 de marzo de 2025.<\/em><strong> \u00bfC\u00f3mo los ritmos circadianos presentan una base molecular regulada gen\u00e9ticamente y c\u00f3mo podemos adoptar h\u00e1bitos de vida en nuestros relojes biol\u00f3gicos para una mejor salud? <\/strong>\u00c9sta ha sido la tem\u00e1tica central de la conferencia <strong>&quot;Cronobiolog\u00eda, los relojes de tu vida&quot;<\/strong> liderada por <strong>Marta Garaulet<\/strong>, doctora en Farmacia, nutricionista y catedr\u00e1tica, y moderada por <strong>Xavier Tejedor<\/strong>, vocal de An\u00e1lisis del Colegio de Farmac\u00e9uticos de Barcelona (COFB).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>La importancia de los ritmos biol\u00f3gicos en la salud de las personas<\/strong><\/h2>\n\n\n\n<p>Marta Garaulet ha empezado la charla exponiendo la gran evoluci\u00f3n que ha tenido la ciencia de la cronobiolog\u00eda: <strong>\u201cHoy en d\u00eda sabemos que la temperatura corporal cambia y que muchas de nuestras variables fisiol\u00f3gicas var\u00edan a lo largo del d\u00eda\u201d<\/strong>. <strong>Lo que se modifica tambi\u00e9n son los ritmos biol\u00f3gicos, como el cortisol, que durante el d\u00eda debe estar tres veces m\u00e1s elevado que por la noche,<\/strong> ha a\u00f1adido Garaulet.<\/p>\n\n\n\n<p>La doctora en Farmacia, que tiene un m\u00e1ster en salud p\u00fablica por la Universidad de Harvard y es catedr\u00e1tica de fisiolog\u00eda y profesora de Bases Fisiol\u00f3gicas de la Nutrici\u00f3n en la Universidad de Murcia, ha explicado c\u00f3mo se asocia el ejercicio f\u00edsico con los ritmos circadianos. <strong>&quot;Por la ma\u00f1ana, el ejercicio mejora estos ritmos y por la noche, al estar cerca del sue\u00f1o, se alteran los ritmos circadiarios&quot;<\/strong> ha se\u00f1alado.<\/p>\n\n\n\n<p>Garaulet ha presentado varios estudios de Harvard impulsados por un grupo de expertos del que ella tambi\u00e9n forma parte. Una de estas investigaciones reafirma lo que sucede cuando no se llevan a cabo las actividades f\u00edsicas a la hora que se debe. Esto genera una situaci\u00f3n denominada \u201c<strong>cronodisrupci\u00f3n<\/strong>\u201d, que se da sobre todo cuando se tienen sincronizadores d\u00e9biles o sincronizadores en conflicto como, por ejemplo, comer por la noche o realizar actividad nocturna.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Nuestra fisiolog\u00eda cambia durante el d\u00eda<\/strong><\/h2>\n\n\n\n<p>Seg\u00fan Garaulet, si una persona es matutina tiene el doble de posibilidades de ser saludable, y ha afirmado que &quot;las personas que comen temprano pierden un 23% m\u00e1s de peso cuando se ponen a adelgazar&quot; en comparaci\u00f3n con las personas que toman alimentos dulces o carbohidratos por la noche, que tienen cinco veces m\u00e1s probabilidades de tener obesidad.<\/p>\n\n\n\n<p>Como ha comentado la doctora en Farmacia, cena tarde tambi\u00e9n impacta en la fisiolog\u00eda de una persona, en la tolerancia a la glucosa y en su cronotipo. &quot;Cada persona es un mundo y hay cronotipos diferentes. Cuando se cena tarde y no se hace ayuno, se produce una mala regulaci\u00f3n de la energ\u00eda, se tiene m\u00e1s gasto e incluso se gana m\u00e1s peso&quot; ha afirmado y ha advertido que <strong>&quot;no s\u00f3lo es importante qu\u00e9 se come, sino cuando se hace&quot;.<\/strong><\/p>\n\n\n\n<p>En la misma l\u00ednea, Garaulet ha apostado por el ayuno intermitente de ocho horas de comida como la m\u00e1s com\u00fan. Tiene una base cient\u00edfica importante, ya que estimula la lipog\u00e9nesis y ayuda a regular los ritmos circadiarios: <strong>\u201cEl ayuno intermitente temprano no lo recomendar\u00eda para nuestra salud circadiaria, es mucho mejor comer por el d\u00eda y temprano, que comer por la tarde y por la noche\u201d<\/strong>, ha aconsejado.<\/p>\n\n\n\n<p>Por otra parte, para la Dra. Marta Garaulet la hormona de la melatonina es una de las protagonistas de todo este sistema, \u201ctanto si la tomamos externa como si la tenemos end\u00f3gena, interacciona con nuestra secreci\u00f3n de insulina en el p\u00e1ncreas y anula su funcionamiento, es decir, no estamos hechos de comer cuando hay melatonina en el melatonina. lenta que favorece al mantenimiento del sue\u00f1o a lo largo de toda la noche y la de deliberaci\u00f3n r\u00e1pida que surte efecto 30 minutos posterior a su consumo.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Marta Garaulet: &quot;La dieta que ayuda m\u00e1s a dormir es el mediterr\u00e1neo&quot;<\/strong><\/h2>\n\n\n\n<p>La Dra. Garaulet ha mencionado durante toda la conferencia la importancia de ser constantes todos los d\u00edas, tanto en los cambios de actividad como de reposo, en la ingesta de alimentos y en los h\u00e1bitos saludables en general. Aunque seg\u00fan la doctora en Farmacia, cuando duerme poco se come peor y se hace menos ejercicio.<\/p>\n\n\n\n<p>La <strong>siesta <\/strong>es otro elemento diferencial en la fisiolog\u00eda de una persona. \u00bfEs beneficiosa? \u00bfEngorda? \u00bfEs hereditaria? Preguntas que la Dra. Garaulet ha respondido a trav\u00e9s de un estudio que pone de relieve que <strong>la siesta se hereda \u201cen un 65% de los casos y que en Espa\u00f1a esto se asocia en mayor frecuencia si tienes gen\u00e9tica de siesta y no la duermes, ganas peso\u201d.<\/strong><\/p>\n\n\n\n<p><strong>El farmac\u00e9utico desempe\u00f1a un papel esencial en la educaci\u00f3n de la poblaci\u00f3n sobre los h\u00e1bitos de vida como la alimentaci\u00f3n, el ejercicio f\u00edsico o el sue\u00f1o.<\/strong> En este sentido,<strong> Xavier Tejedor,<\/strong> vocal de an\u00e1lisis del COFB, ha a\u00f1adido que &quot;cualquier proceso fisiol\u00f3gico est\u00e1 sometido a una marcada variabilidad temporal que de alguna manera act\u00faa como un mecanismo de anticipaci\u00f3n a cambios ambientales, desde el ciclo sue\u00f1o-v\u00edspera a los horarios de la alimentaci\u00f3n&quot;. Adem\u00e1s, los cambios ambientales en el d\u00eda a d\u00eda de una persona resultan imprescindibles para mantener el equilibrio homeost\u00e1tico de todos los sistemas corporales.<\/p>","protected":false},"excerpt":{"rendered":"<p>Barcelona, 27 de marzo de 2025.\u2013 \u00bfC\u00f3mo los ritmos circadianos presentan una base molecular regulada gen\u00e9ticamente y c\u00f3mo podemos adoptar h\u00e1bitos de vida en nuestros relojes biol\u00f3gicos para una mejor salud? \u00c9sta ha sido la tem\u00e1tica central de la conferencia \u201cCronobiolog\u00eda, los relojes de tu vida\u201d [\u2026]<\/p>","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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