Spánok a diéta ruka v ruke. Má spánok vplyv na chudnutie?

Napísal Monika Mičuchová 11. november 2023

Prečo je kvalita spánku a duševná pohoda dôležitá pre naše zdravie a celkový proces chudnutia? Ak sa rozhodnete pre zníženie hmotnosti, teda chudnutie, automaticky vám príde na um, že si budete musieť zmeniť nastavenie svojich stravovacích návykov...

unava_zena_pocitac_23

... jedálniček a prípadné zapojenie aj menej obľúbenej fyzickej aktivity. Áno, je to naozaj tak. Málo komu však napadne, že aj kvalitný spánok a psychická pohoda sú kľúčom k úspešnému chudnutiu. Tieto dva faktory sú skutočne neodmysliteľnou „podmienkou“ pre zhadzovanie prebytočných kilogramov. Poďme si na začiatok zhrnúť, čo sa vlastne deje s telom počas spánku a ako ovplyvňuje chudnutie.

Počas spánku dochádza k periodickému útlmu našej mysle aj tela, čím dochádza k spomaleniu väčšiny telesných pochodov na minimum. Nastane zmena vedomia, takže menej vnímame celé naše okolie. V priebehu spánku sa dodávame do anabolického stavu a dochádza k regenerácii nášho imunitného nervového, kardiovaskulárneho a muskuloskeletálneho systému. Spánok sa delí na dve základné fázy, ktoré sa opakujú: REM a non-REM spánok. Presná funkcia spánku nie je ešte ani zďaleka jasná. Môžeme však s istotou tvrdiť, že pri spánku dochádza k regenerácii našej mysle a tela.

Na ideálny spánok je potrebné vytvoriť vhodné podmienky, čo je v dnešnej uponáhľanej dobe niekedy naozaj veľmi ťažké. Pravdepodobne nikto z nás nedokáže pri zaspávaní v posteli „vypnúť“ nežiadúce myšlienky a navodiť si len príjemné rozjímanie, aby sa ľahšie zaspávalo. Napriek tomu môžeme niekoľkými rituálmi kvalitný spánok podporiť. V prvom rade by mal spánok trvať aspoň 8 hodín. Ďalej si dajte pozor na posledné zjedené jedlo, a to 2 hodiny pred spaním. Vyberte si ľahší variant večere, ako napríklad zeleninový šalát, niekomu postačí aj proteínový nápoj. Ťažké jedlo je totiž zárukou nepokojného spánku. Vypnite všetky prístroje. Je dokázané, že umelé svetlo preukázateľne znižuje produkciu melatonínu (hormón spánku). Pred spaním miestnosť dôkladne vyvetrajte a nechajte počas noci otvorenú aspoň mikroventiláciu. Zabezpečte si v izbe ticho, tmu a optimálnu teplotu. Starosti a myšlienky nechajte na ďalší deň. Iba by ste tým podporili stres.

Ako spánok ovplyvňuje chudnutie?

V prvom rade je potrebné povedať, že hlad je jav, ktorý ovládajú dve látky – leptín a grelín. Leptín je hormón sýtosti, ktorý sa tvorí v našich tukových bunkách. Čím viac leptínu v tele máme, tým sýtejší sme. Grelín je opak leptínu a spôsobuje hlad. Akonáhle nám tento hormón stúpa, dáva nám naše telo znamenie, aby sme sa najedli. Zároveň sa znižuje činnosť nášho metabolizmu, takže spaľujeme menej kalórií, ale ukladáme viac tuku. Na udržanie alebo zníženie váhy je preto potrebné mať tieto dva hormóny v rovnováhe. Spánková deprivácia preto tento stav neumožňuje. Ak dostatočne spíte, vzniká zároveň navýšenie hladiny kortizolu. Kortizol je stresový hormón, ktorý signalizuje metabolizmu, že je v neistej situácii a má si rýchlo pozbierať všetku energiu. Preto stačí len pár dní na to, aby sa rozhodila schopnosť tela spracovávať inzulín. Inzulín je hormón, ktorý potrebujeme na pretváranie sacharidov (cukrov a škrobov) na energiu. Ak nebude náš organizmus s inzulínom správne nakladať, nastanú problémy so spracovaním tukov z krvného obehu. Tie sa následne ukladajú ako telesný tuk okolo vnútorných orgánov, takže nastáva priberanie a v horšom prípade diabetes. Ak budete dostatočne odpočinutí, dokážete aj veľmi dobre spaľovať tuky, aj keď budete práve len ležať na pohovke pri telke. Hovorí sa tomu kľudová spotreba energie a taktiež na rozdiel od ľudí, ktorí majú nedostatočný spánok, spálite o 20 % viac kalórií po jedle.

Duševný stav a chudnutie

Môže mať duševný stav vplyv na chudnutie? V dnešnej hektickej dobe nie je pre každého jednoduché udržať si zdravú psychickú pohodu, ktorá je veľmi dôležitým faktorom pri zhadzovaní prebytočných kilogramov. Ak nie je sme v pohode, chudnutie nám nepôjde, dokonca sa môže úplne zastaviť. Stres má naozaj veľký vplyv na redukciu tuku, ale aj na celkové zdravie nášho tela. Je ľahké povedať, nestresujte sa, ale verte tomu, že ak sa o to pokúsite, výsledok sa nakoniec dostaví. Len treba vydržať a byť v pohode. Pokúste sa si svoje záležitosti v hlave usporiadať a nastavte si správne duševné zdravie. Dlhodobý stres zaťažuje náš celkový imunitný systém a má negatívny dopad aj na naše zažívanie. Náš zažívací trakt je totiž veľmi citlivý na zmeny našej psychiky. Akonáhle sme v strese, naše telo spotrebuje viac energie, ktorú následne čerpá z cukrov a tukov – a je pravda, že keď si telo žiada energiu, väčšinou nesiahneme po zdravej alternatíve jedla. Ak sa vám také niečo stane, radšej si vyberte zdravšiu alternatívu niečoho sladkého – ak vás prepadne ohromná chuť na sladkosti. Vyberte si radšej proteínovú tyčinku Prodietix, ktorá zabezpečí sladkú chuť, ale sacharidy má pod kontrolou.

Určite si motiváciu pre vaše chudnutie. Vyberte si dlhodobý podmet, ktorý vás na ceste za vysnívanou postavou udrží v správnych medziach. Zároveň si stanovte reálny cieľ a nenechajte sa ovplyvňovať neúspechom okolia. Aj keď si v niektorých prípadoch nie je možné nastaviť pevnú vôľu, pracujte na nej, pretože práve ona vás dovedie do cieľa. Nezabudnite, nie ste v tom sami!

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