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[title] => Zašto je preporučljivo šetati ujutro i kako to utječe na vrijeme za spavanje
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Hodajte rano ujutro, brzo i na prirodnom svjetlu - to je način kako bi se poboljšalo naše fizičko i mentalno zdravlje, tvrde neki stručnjaci, piše CNN.
Ali zašto ujutro? Bi li također bilo dobro hodati u vrijeme ručka, popodne ili možda nakon posla?
- Svaki oblik hodanja na otvorenom tijekom dana je koristan jer vas izlaže dnevnom svjetlu, ali čini se da izlazak ujutro upozorava naše tijelo i mozak da je dan počeo, kaže Michael Mosley, voditelj BBC podcasta Just One Thing.
Mosley tvrdi da jaka svjetlost prvog sata ujutro "odmah" smanjuje proizvodnju melatonina, hormona zbog kojeg se osjećamo umorno i stvara u nama jasan osjećaj da smo budni.
Naša tijela su dizajnirana da budu izložena prirodnom svjetlu. Od trenutka kada ujutro otvorimo oči, senzori na stražnjem dijelu očiju detektiraju svjetlost i šalju signal malom području unutar hipotalamusa mozga koji kontrolira naš biološki sat, odnosno prirodni ciklus spavanja i buđenja tijela.
- Svjetlost ne samo da potiskuje melatonin, već i unapređuje naš biološki sat, tako da noću, kada želite zaspati, vaše tijelo je definitivno spremno za to, kaže Mosley.
- Noć također pomaže resetirati naš unutarnji biološki sat, koji govori vašem tijelu kada treba ići spavati, a kada se probuditi, dodaje.
---
---
- Ako vam je teško spavati noću, možda nećete dobiti dovoljno jakog svjetla, pogotovo ujutro.
Odlazak u šetnju dva sata nakon zore optimalno je vrijeme za poboljšanje zdravlja, kaže Mosley, koji je po struci liječnik.
- Što ranijete budete izloženi dnevnom svjetlu, to će ono bolje utjecati na količinu i kvalitetu vašeg sna. Rano izlaganje svjetlu može smanjiti broj buđenja tijekom noći, tako da ćete moći sve dublje i dublje spavati.
A za one koji žive izvan ekvatorijalne zone, u područjima s promjenama sezone, učinak ovih jutarnjih šetnji je veći jer je vanjsko svjetlo između 50 i 100 puta svjetlije.
- Razlog zbog kojeg volim ići u šetnju posebno rano ujutro zimi je taj što mislim da stvarno poboljšava moj afektivno-sezonski poremećaj, kaže Mosley.
U zimskim mjesecima dani su kraći i dobivamo manje dnevne svjetlosti, što stvarno može poremetiti naše ritmove. Neki ljudi mogu vidjeti da je njihovo raspoloženje uvelike promijenjeno, pa čak i postati depresivno.
Ali učinak se ne vidi samo u razinama melatonina.
- Kada ste izloženi dnevnom svjetlu, to također pokreće oslobađanje druge kemikalije koja se zove serotonin, zbog čega se osjećamo dobro. To je prirodno pojačivač raspoloženja, naglašava Mosley.
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Hodajte rano ujutro, brzo i na prirodnom svjetlu - to je način kako bi se poboljšalo naše fizičko i mentalno zdravlje, tvrde neki stručnjaci, piše CNN.
Ali zašto ujutro? Bi li također bilo dobro hodati u vrijeme ručka, popodne ili možda nakon posla?
- Svaki oblik hodanja na otvorenom tijekom dana je koristan jer vas izlaže dnevnom svjetlu, ali čini se da izlazak ujutro upozorava naše tijelo i mozak da je dan počeo, kaže Michael Mosley, voditelj BBC podcasta Just One Thing.
Mosley tvrdi da jaka svjetlost prvog sata ujutro "odmah" smanjuje proizvodnju melatonina, hormona zbog kojeg se osjećamo umorno i stvara u nama jasan osjećaj da smo budni.
Naša tijela su dizajnirana da budu izložena prirodnom svjetlu. Od trenutka kada ujutro otvorimo oči, senzori na stražnjem dijelu očiju detektiraju svjetlost i šalju signal malom području unutar hipotalamusa mozga koji kontrolira naš biološki sat, odnosno prirodni ciklus spavanja i buđenja tijela.
- Svjetlost ne samo da potiskuje melatonin, već i unapređuje naš biološki sat, tako da noću, kada želite zaspati, vaše tijelo je definitivno spremno za to, kaže Mosley.
- Noć također pomaže resetirati naš unutarnji biološki sat, koji govori vašem tijelu kada treba ići spavati, a kada se probuditi, dodaje.
---
---
- Ako vam je teško spavati noću, možda nećete dobiti dovoljno jakog svjetla, pogotovo ujutro.
Odlazak u šetnju dva sata nakon zore optimalno je vrijeme za poboljšanje zdravlja, kaže Mosley, koji je po struci liječnik.
- Što ranijete budete izloženi dnevnom svjetlu, to će ono bolje utjecati na količinu i kvalitetu vašeg sna. Rano izlaganje svjetlu može smanjiti broj buđenja tijekom noći, tako da ćete moći sve dublje i dublje spavati.
A za one koji žive izvan ekvatorijalne zone, u područjima s promjenama sezone, učinak ovih jutarnjih šetnji je veći jer je vanjsko svjetlo između 50 i 100 puta svjetlije.
- Razlog zbog kojeg volim ići u šetnju posebno rano ujutro zimi je taj što mislim da stvarno poboljšava moj afektivno-sezonski poremećaj, kaže Mosley.
U zimskim mjesecima dani su kraći i dobivamo manje dnevne svjetlosti, što stvarno može poremetiti naše ritmove. Neki ljudi mogu vidjeti da je njihovo raspoloženje uvelike promijenjeno, pa čak i postati depresivno.
Ali učinak se ne vidi samo u razinama melatonina.
- Kada ste izloženi dnevnom svjetlu, to također pokreće oslobađanje druge kemikalije koja se zove serotonin, zbog čega se osjećamo dobro. To je prirodno pojačivač raspoloženja, naglašava Mosley.
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15. svibanj 2024 20:44
