{"id":58549,"date":"2017-06-19T08:34:59","date_gmt":"2017-06-19T15:34:59","guid":{"rendered":"https:\/\/www.chronobiology.com\/altering-mealtimes-treat-jet-lag\/"},"modified":"2024-07-18T14:53:29","modified_gmt":"2024-07-18T21:53:29","slug":"modifier-l-heure-des-repas-pour-traiter-le-d-calage-horaire","status":"publish","type":"post","link":"https:\/\/dev.chronobiology.com\/fr\/modifier-l-heure-des-repas-pour-traiter-le-d-calage-horaire\/","title":{"rendered":"Modifier l’heure des repas pour traiter le d\u00e9calage horaire"},"content":{"rendered":"

Le d\u00e9calage horaire et d’autres troubles circadiens sont courants dans le monde moderne. Et si vous pouviez traiter le d\u00e9calage horaire par de simples changements, comme la modification des heures auxquelles vous mangez ?<\/p>\n

Si vous avez d\u00e9j\u00e0 travers\u00e9 des fuseaux horaires en avion ou travaill\u00e9 de nuit, vous savez ce qu’est le d\u00e9calage horaire. Ce trouble survient lorsque votre corps change brusquement de cycle veille-sommeil. Il n’existe pas de v\u00e9ritable rem\u00e8de contre le d\u00e9calage horaire ; pour la plupart des gens, la meilleure approche consiste simplement \u00e0 attendre que notre corps s’adapte, un processus qui peut prendre des jours, voire des semaines. Toutefois, de nouvelles recherches indiquent que l’adaptation des heures de repas peut aider \u00e0 traiter le d\u00e9calage horaire et \u00e0 r\u00e9tablir le rythme circadien.<\/p>\n

L’heure des repas et le rythme circadien<\/h2>\n

Vous connaissez peut-\u00eatre l’effet de la lumi\u00e8re du soleil sur le rythme circadien, c’est-\u00e0-dire l’horloge interne de 24 heures que poss\u00e8dent la plupart des mammif\u00e8res. Cependant, il existe en r\u00e9alit\u00e9 de nombreuses horloges diff\u00e9rentes dans notre corps, chacune d’entre elles r\u00e9agissant \u00e0 des signaux diff\u00e9rents. Par exemple, les taux de glucose et d’insuline suivent le cycle jour-nuit de 24 heures. Ils ont \u00e0 leur tour un effet sur notre rythme circadien g\u00e9n\u00e9ral et nos cycles veille-sommeil. Le rythme circadien du glucose<\/a>, \u00e9galement appel\u00e9 glyc\u00e9mie, semble r\u00e9agir particuli\u00e8rement vite aux changements d’heure des repas et au je\u00fbne.<\/p>\n

\"Altering<\/a>Comment un changement d’heure de repas peut-il affecter le rythme circadien ? Les chercheurs se sont pench\u00e9s sur cette question en \u00e9tudiant un groupe de jeunes hommes en bonne sant\u00e9. Ces hommes ont \u00e9t\u00e9 nourris avec des repas espac\u00e9s de cinq heures. Certains ont pris leur premier repas t\u00f4t le matin, tandis que d’autres l’ont pris cinq heures apr\u00e8s leur r\u00e9veil. Le rythme circadien de leur glyc\u00e9mie a \u00e9t\u00e9 retard\u00e9 chez les personnes ayant pris des repas tardifs. \u00c0 son tour, ce retard semble affecter l’expression des g\u00e8nes circadiens dans d’autres tissus, tels que PER2 dans les cellules adipeuses. Les syst\u00e8mes de notre organisme \u00e9tant tous interd\u00e9pendants, les rythmes circadiens de diff\u00e9rents tissus peuvent s’influencer mutuellement et provoquer un d\u00e9calage<\/a> qui permettra de traiter efficacement le d\u00e9calage horaire. Retarder un repas, ne serait-ce que de quelques heures, peut affecter notre rythme circadien.<\/p>\n

Quelles sont les causes du d\u00e9calage horaire ?<\/h2>\n

Le d\u00e9calage horaire est caus\u00e9 par un changement brusque de votre emploi du temps qui d\u00e9synchronise votre rythme circadien<\/a> du reste du monde. Prenons l’exemple d’un vol vers l’est qui traverse trois fuseaux horaires. Vous devrez vous r\u00e9veiller trois heures plus t\u00f4t, vous coucher trois heures plus t\u00f4t et effectuer toutes vos activit\u00e9s quotidiennes \u00e0 une nouvelle heure.<\/p>\n

Notre corps lib\u00e8re des hormones telles que la m\u00e9latonine<\/a> et le cortisol \u00e0 des moments pr\u00e9cis qui nous aident \u00e0 nous r\u00e9veiller ou \u00e0 dormir. Nos voies digestives ont \u00e9galement un rythme particulier, lib\u00e9rant diff\u00e9rentes hormones et compos\u00e9s digestifs aux moments o\u00f9 nous en avons besoin pour dig\u00e9rer et m\u00e9taboliser correctement les aliments. Une personne souffrant de d\u00e9calage horaire doit manger, dormir et se r\u00e9veiller \u00e0 des moments o\u00f9 son corps n’est pas pr\u00e9par\u00e9. Cela peut entra\u00eener de la fatigue, de la somnolence, de l’insomnie, une perte d’app\u00e9tit et toute une s\u00e9rie de sympt\u00f4mes.<\/p>\n

En d\u00e9pit de son nom, le d\u00e9calage horaire n’est pas le seul ph\u00e9nom\u00e8ne dont souffrent les voyageurs qui traversent des fuseaux horaires diff\u00e9rents. Le changement d’horaire, le fait de se lever plus t\u00f4t que d’habitude et m\u00eame l’heure d’\u00e9t\u00e9 peuvent \u00e9galement provoquer des sympt\u00f4mes. M\u00eame le fait de manger \u00e0 des heures diff\u00e9rentes peut entra\u00eener un dysfonctionnement circadien. C’est pourquoi les scientifiques recommandent g\u00e9n\u00e9ralement de manger \u00e0 des heures r\u00e9guli\u00e8res et de s’endormir et de se r\u00e9veiller aux m\u00eames heures chaque jour.<\/p>\n

Nouvelles m\u00e9thodes fond\u00e9es sur des donn\u00e9es probantes pour traiter le d\u00e9calage horaire<\/h2>\n

Le fait de changer d’heure de repas avant un voyage ou un autre changement d’horaire peut contribuer \u00e0 pr\u00e9venir ou \u00e0 traiter le d\u00e9calage horaire en remettant \u00e0 l’heure l’horloge interne. Il existe \u00e9galement d’autres moyens efficaces de r\u00e9initialiser votre horloge interne. D’autres \u00e9tudes ont montr\u00e9 que la combinaison du je\u00fbne et du d\u00e9calage des repas<\/a> \u00e9tait efficace. Il peut \u00eatre utile de b\u00e9n\u00e9ficier d’une lumi\u00e8re naturelle abondante aux heures o\u00f9 l’on souhaite \u00eatre \u00e9veill\u00e9 et d’\u00e9viter cette lumi\u00e8re aux heures o\u00f9 l’on souhaite s’endormir. On a \u00e9galement constat\u00e9 que les suppl\u00e9ments de m\u00e9latonine aident \u00e0 pr\u00e9parer le corps au sommeil jusqu’\u00e0 ce que le cerveau s’adapte au nouvel horaire.<\/p>\n

Cette \u00e9tude pr\u00e9sente un nouveau moyen naturel de traiter le d\u00e9calage horaire, mais rappelle \u00e9galement l’importance de notre rythme circadien. Il est important de conserver un horaire relativement stable pour le sommeil, le r\u00e9veil et l’alimentation afin de vivre en bonne sant\u00e9 et d’\u00e9viter les sympt\u00f4mes ind\u00e9sirables du d\u00e9calage horaire.<\/p>\n","protected":false},"excerpt":{"rendered":"

Le d\u00e9calage horaire et d’autres troubles circadiens sont courants dans le monde moderne. Et si vous pouviez traiter le d\u00e9calage horaire par de simples changements, comme la modification des heures auxquelles vous mangez ? Si vous avez d\u00e9j\u00e0 travers\u00e9 des fuseaux horaires en avion ou travaill\u00e9 de nuit, vous savez ce qu’est le d\u00e9calage horaire. […]<\/p>\n","protected":false},"author":15,"featured_media":25656,"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":[174,256,253,255],"tags":[],"class_list":{"0":"post-58549","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-le-rythme-circadien","8":"category-melatonine","9":"category-metabolisme","10":"category-sommeil","11":"entry"},"acf":[],"yoast_head":"\nAltering Mealtimes to Treat Jet Lag<\/title>\n<meta name=\"description\" content=\"Jet lag and other circadian disorders are common in the modern world. 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What if you could treat jet lag with simple changes like altering the times when you eat?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.chronobiology.com\/fr\/modifier-l-heure-des-repas-pour-traiter-le-d-calage-horaire\/\" \/>\n<meta property=\"og:site_name\" content=\"Chronobiology.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/chronobiology\" \/>\n<meta property=\"article:published_time\" content=\"2017-06-19T15:34:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-07-18T21:53:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2017\/06\/altering-mealtimes-to-treat-jet-lag-2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1800\" \/>\n\t<meta property=\"og:image:height\" content=\"679\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Edwin Urbina\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@chronobionews\" \/>\n<meta name=\"twitter:site\" content=\"@chronobionews\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Edwin Urbina\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.chronobiology.com\/fr\/modifier-l-heure-des-repas-pour-traiter-le-d-calage-horaire\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.chronobiology.com\/fr\/modifier-l-heure-des-repas-pour-traiter-le-d-calage-horaire\/\"},\"author\":{\"name\":\"Edwin Urbina\",\"@id\":\"https:\/\/dev.chronobiology.com\/fr\/#\/schema\/person\/bbdffa2f15784a87635cc2a178677bf9\"},\"headline\":\"Modifier l’heure des repas pour traiter le d\u00e9calage horaire\",\"datePublished\":\"2017-06-19T15:34:59+00:00\",\"dateModified\":\"2024-07-18T21:53:29+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.chronobiology.com\/fr\/modifier-l-heure-des-repas-pour-traiter-le-d-calage-horaire\/\"},\"wordCount\":918,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.chronobiology.com\/fr\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.chronobiology.com\/fr\/modifier-l-heure-des-repas-pour-traiter-le-d-calage-horaire\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2017\/06\/altering-mealtimes-to-treat-jet-lag-2.jpg\",\"articleSection\":[\"Le-rythme circadien\",\"M\u00e9latonine\",\"M\u00e9tabolisme\",\"Sommeil\"],\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/dev.chronobiology.com\/fr\/modifier-l-heure-des-repas-pour-traiter-le-d-calage-horaire\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.chronobiology.com\/fr\/modifier-l-heure-des-repas-pour-traiter-le-d-calage-horaire\/\",\"url\":\"https:\/\/dev.chronobiology.com\/fr\/modifier-l-heure-des-repas-pour-traiter-le-d-calage-horaire\/\",\"name\":\"Altering Mealtimes to Treat Jet Lag\",\"isPartOf\":{\"@id\":\"https:\/\/dev.chronobiology.com\/fr\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.chronobiology.com\/fr\/modifier-l-heure-des-repas-pour-traiter-le-d-calage-horaire\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.chronobiology.com\/fr\/modifier-l-heure-des-repas-pour-traiter-le-d-calage-horaire\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2017\/06\/altering-mealtimes-to-treat-jet-lag-2.jpg\",\"datePublished\":\"2017-06-19T15:34:59+00:00\",\"dateModified\":\"2024-07-18T21:53:29+00:00\",\"description\":\"Jet lag and other circadian disorders are common in the modern world. 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