{"id":61474,"date":"2015-09-30T21:29:41","date_gmt":"2015-09-30T21:29:41","guid":{"rendered":"https:\/\/www.chronobiology.com\/how-caffeine-is-shifting-your-internal-clock\/"},"modified":"2024-07-19T12:54:14","modified_gmt":"2024-07-19T19:54:14","slug":"c-mo-la-cafe-na-altera-tu-reloj-interno","status":"publish","type":"post","link":"https:\/\/dev.chronobiology.com\/es\/c-mo-la-cafe-na-altera-tu-reloj-interno\/","title":{"rendered":"C\u00f3mo la cafe\u00edna altera tu reloj interno"},"content":{"rendered":"

M\u00e1s del 50% de los estadounidenses consumen caf\u00e9 y otras bebidas con cafe\u00edna de forma habitual. Se dice que el caf\u00e9 es un lubricante social, y muchos negocios y relaciones se forjan en torno a una taza humeante. Sin embargo, una taza de caf\u00e9 por la tarde o por la noche puede tener efectos negativos para la salud de los que los amantes de la cafe\u00edna no son conscientes.<\/p>\n

C\u00f3mo afecta la cafe\u00edna al ritmo circadiano<\/h2>\n

El ritmo circ<\/a> adiano es esencial para la salud y el buen funcionamiento. El cuerpo de los seres humanos y de otros mam\u00edferos libera hormonas que provocan somnolencia, vigilia y otros estados mentales a lo largo de un d\u00eda de 24 horas. Estas hormonas no s\u00f3lo afectan a nuestro estado mental, sino tambi\u00e9n a nuestras c\u00e9lulas de diversas maneras. Se ha descubierto que diversas enfermedades, desde la diabetes a las cardiopat\u00edas, pasando por el c\u00e1ncer, est\u00e1n relacionadas con alteraciones de los relojes internos que regulan todos los procesos de nuestro organismo.<\/p>\n

Sin embargo, lo que comemos y bebemos puede afectar a estos ritmos circadianos. La cafe\u00edna es un estimulante muy popular porque aumenta nuestro estado de vigilia y alerta de una forma relativamente segura. Seg\u00fan un nuevo estudio de cronobiolog\u00eda<\/a>, parte de estos efectos se deben al efecto de la cafe\u00edna sobre la melatonina. Producida en respuesta a la oscuridad, la melatonina es la principal sustancia bioqu\u00edmica asociada al sue\u00f1o. La melatonina es responsable de una serie de procesos relacionados con el sue\u00f1o, como conciliar el sue\u00f1o, permanecer dormido y moverse a trav\u00e9s de los ciclos de sue\u00f1o de una manera que permita un sue\u00f1o reparador y de calidad.<\/p>\n

La cafe\u00edna y los b\u00fahos nocturnos<\/h2>\n

\"Caffeine,<\/a>Cuando se toma por la noche, el efecto de la cafe\u00edna sobre la melatonina es especialmente dr\u00e1stico<\/a>. Incluso una sola taza de caf\u00e9 o t\u00e9 puede retrasar hasta una hora la liberaci\u00f3n de melatonina<\/a> y, por tanto, el sue\u00f1o. Esto retrasa el reloj interno y hace que levantarse al d\u00eda siguiente sea m\u00e1s dif\u00edcil que nunca.<\/p>\n

Por desgracia, esta alteraci\u00f3n del ritmo circadiano puede convertirse en un ciclo negativo. Las personas que no duermen bien recurren a la cafe\u00edna para compensar, lo que altera a\u00fan m\u00e1s sus ciclos de sue\u00f1o<\/a> y requiere m\u00e1s cafe\u00edna. Este estudio encontr\u00f3 una fuerte correlaci\u00f3n entre los cronotipos de los noct\u00e1mbulos y el consumo de cafe\u00edna. Muchas personas que piensan que son b\u00fahos nocturnos pueden simplemente necesitar beber menos caf\u00e9 y conseguir un patr\u00f3n de sue\u00f1o saludable.<\/p>\n

\u00bfPuede ayudar a veces la cafe\u00edna?<\/h2>\n

Aunque alterar el ritmo circadiano nunca es bueno para la salud, hay ocasiones en las que es necesario. Programar la ingesta de cafe\u00edna puede ser beneficioso para las personas con jet lag u otras alteraciones del ritmo circadiano, aquellas que en realidad necesitan liberar hormonas relacionadas con el sue\u00f1o m\u00e1s tarde para ajustar su ciclo de sue\u00f1o.<\/p>\n

Restablecer un ritmo circadiano saludable<\/h2>\n

\"Circadian<\/a>Si usted es un b\u00faho nocturno que intenta restaurar su ritmo circadiano a uno m\u00e1s saludable, hay algunos enfoques que los investigadores en biolog\u00eda circadiana recomiendan. En primer lugar, como indica este estudio, elimine toda la cafe\u00edna a primera hora de la tarde. Esto incluye no s\u00f3lo el caf\u00e9, sino tambi\u00e9n fuentes ocultas de cafe\u00edna como el chocolate y los t\u00e9s con cafe\u00edna. En segundo lugar, considere la posibilidad de tomar un suplemento de melatonina antes de acostarse para ayudar a sus \u00f3rganos internos a prepararse para dormir. Por \u00faltimo, aten\u00fae las luces y apague las pantallas antes de empezar a prepararse para irse a la cama para permitir que su cuerpo empiece a producir hormonas relacionadas con el sue\u00f1o, como la melatonina.<\/p>\n

Mantener un ciclo de sue\u00f1o saludable en los tiempos modernos puede ser dif\u00edcil, pero es necesario para una salud \u00f3ptima y la prevenci\u00f3n de enfermedades. Como sugiere este estudio, restringir la cafe\u00edna a las horas de la ma\u00f1ana es una forma de ayudar a mantener un ritmo circadiano saludable.<\/p>\n","protected":false},"excerpt":{"rendered":"

M\u00e1s del 50% de los estadounidenses consumen caf\u00e9 y otras bebidas con cafe\u00edna de forma habitual. Se dice que el caf\u00e9 es un lubricante social, y muchos negocios y relaciones se forjan en torno a una taza humeante. Sin embargo, una taza de caf\u00e9 por la tarde o por la noche puede tener efectos negativos […]<\/p>\n","protected":false},"author":11,"featured_media":23875,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[204,215,214,216],"tags":[],"class_list":{"0":"post-61474","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cronotipo-es","8":"category-melatonina-es","9":"category-sueno","10":"category-trabajo-por-turnos","11":"entry"},"acf":[],"yoast_head":"\nC\u00f3mo la cafe\u00edna altera tu reloj interno – Chronobiology.com<\/title>\n<meta name=\"description\" content=\"More than fifty percent of Americans use coffee and other caffeinated beverages on a regular basis. 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