{"id":55253,"date":"2011-09-14T20:12:33","date_gmt":"2011-09-14T18:12:33","guid":{"rendered":"https:\/\/laindependent.cat\/menopausa-i-insomni\/"},"modified":"2011-09-14T20:12:33","modified_gmt":"2011-09-14T18:12:33","slug":"menopausa-i-insomni","status":"publish","type":"post","link":"https:\/\/laindependent.cat\/en\/menopausa-i-insomni\/","title":{"rendered":"Menopausa i insomni"},"content":{"rendered":"

Publicat a \u00a0<\/span><\/a>Ella y el abanico<\/a> <\/span><\/p>\n

Les dones que dormen menys de 6 hores al dia tenen un 42% m\u00e9s de probabilitats de desenvolupar hipertensi\u00f3. La menopausa suposa un canvi hormonal i alguns canvis org\u00e0nics i emocionals. El d\u00e8ficit de melatonina que acompanya a la menopausa \u00e9s la causa de l’insomni\u00a0 i, a mesura que envellim, el nostre cervell tamb\u00e9 ho fa i pateix alteracions bioqu\u00edmiques.<\/span><\/p>\n

<\/span><\/p>\n


La gl\u00e0ndula pineal, situada a la base del dienc\u00e8fal, a prop del t\u00e0lem, produeix l’hormona melatonina. Encara que tamb\u00e9 es sintetitza a la retina i al sistema gastrointestinal i sabem que pot travessar la placenta durant l’embar\u00e0s.<\/span><\/p>\n

<\/p>\n

Aquesta hormona natural s’assembla molt a la serotonina en la seva estructura. Es troba en plantes i animals i en les persones augmenta la seva s\u00edntesi al vespre. Hi ha un pic de secreci\u00f3 entre les 2 i les 4 del mat\u00ed i despr\u00e9s baixa. Tamb\u00e9 augmenta despr\u00e9s de dinar, d’aqu\u00ed la sensaci\u00f3 de somnol\u00e8ncia …<\/span><\/p>\n

Aquesta hormona controla el ritme circadi\u00e0 i l’adaptaci\u00f3 del cicle llum-foscor. \u00c9s un regulador endogen del son. Molt millor que els somn\u00edfers, perqu\u00e8 el son que provoca \u00e9s de major qualitat i m\u00e9s reparador.<\/span><\/p>\n

La seva administraci\u00f3 en majors de 50 anys, quan sol produir-se la calcificaci\u00f3 de la gl\u00e0ndula pineal i disminueix la s\u00edntesi end\u00f2gena de melatonina, \u00e9s molt beneficiosa. Les dosis que es recomanen s\u00f3n de 3 mg, prou per aconseguir conciliar un son reparador i que no es produeixi una s\u00edndrome de deprivaci\u00f3 ni efecte rebot al deixar-la.<\/span><\/p>\n

Hi ha treballs que demostren, a m\u00e9s, els seus beneficis per controlar el jet-lag en vols transoce\u00e0nics.<\/span><\/p>\n

A m\u00e9s, parlem d’una hormona amb interessants efectes antioxidants. Molt \u00fatil en la lluita contra els Radicals Lliures (efecte antioxidant superior a la vitamina C i E). Tamb\u00e9 protegeix l’ADN, les prote\u00efnes i els l\u00edpids de membranes cel.lulars enfront dels RL. I ho fa tamb\u00e9 protegint les Mitoc\u00f2ndries, centres energ\u00e8tics que pateixen l’acci\u00f3 lesiva dels RL i claus per frenar l’envelliment.<\/span><\/p>\n

La melatonina disminueix l’impacte que causen alguns f\u00e0rmacs, toxines, metalls pesats i pesticides. Inhibeix, a dosis fisiol\u00f2giques, el creixement de c\u00e8l lules tumorals en el c\u00e0ncer de mama, fetge i pr\u00f2stata per diferents vies. Hi ha evid\u00e8ncies del paper que exerceix en la prevenci\u00f3, inici, promoci\u00f3 i progressi\u00f3 dels tumors.<\/span><\/p>\n

L’efecte anticancerigen est\u00e0 relacionat amb les seves propietats antioxidants, immunostimulants i inductores de mort cel\u00b7lular de c\u00e8l\u00b7lules malignes. Sabem que en infermeres i treballadores nocturnes, hi ha major incid\u00e8ncia de c\u00e0ncer de mama, probablement perqu\u00e8 sintetitzen menys melatonina en estar exposades a una major exposici\u00f3 lum\u00ednica nocturna.<\/span><\/p>\n

Tenint en compte que gaireb\u00e9 un 20% de la poblaci\u00f3 pateix depressi\u00f3 i insomni, que el 70% dels afectats s\u00f3n dones i que en el r\u00e0nquing de f\u00e0rmacs m\u00e9s venuts figuren els ansiol\u00edtics, antidepressius i hipn\u00f2tics; per qu\u00e8 no regular aquests trastorns d’una manera natural i sense que hi ha la possibilitat d’enganxar-s’hi?<\/span><\/p>\n

Segons l’IEDM (Institut Europ\u00e9en de Di\u00e9tetique et Micronutrition) en patologies de desregulaci\u00f3 de Ritmes Biol\u00f2gics com l’insomni, s’ha demostrat la manca de l’amino\u00e0cid tript\u00f2fan. Un estudi cl\u00ednic de Nicholson et Stone, demostra que l’administraci\u00f3 de Tript\u00f2fan en voluntariat sa escur\u00e7a la lat\u00e8ncia del son i augmenta la sensaci\u00f3 de somnol\u00e8ncia. Brown s’observa el mateix en pacients amb insomni. La presa de 3g de Tript\u00f2fan redueix significativament el temps de lat\u00e8ncia del son en comparaci\u00f3 amb placeb.<\/span><\/p>\n


<\/span><\/p>\n

<\/span><\/p>\n

\u00a0<\/span>
Algunes consideracions a tenir en compte s\u00f3n:<\/strong>
<\/span><\/p>\n

El Tript\u00f2fan<\/strong>, millora la mem\u00f2ria en augmentar la s\u00edntesi de Serotonina i t\u00e9 un efecte sedant i antiestr\u00e8s en equilibrar l’estat an\u00edmic i produir relaxaci\u00f3 muscular i \u00e9s un precursor natural de Serotonina i Melatonina.<\/span><\/p>\n

En fitorerapia<\/strong> utilitzem la Valeriana, la Melissa, la Passiflora i l’ ar\u00e7 blanc per ajudar al descans i combatre l’estr\u00e8s passatger; i en homeopatia<\/strong> el Coffe torrada, Ignatia, Lachesis. La Thuya \u00e9s bona per a la deshabituaci\u00f3 a psicof\u00e0rmacs.<\/span><\/p>\n

Alguns aliments rics en tript\u00f2fan<\/strong> s\u00f3n el gall dindi, el pollastre, el formatge, el peix, el tofu, la soja, la carabassa i les nous; i els pl\u00e0tans, les nous, les llegums i les verdures s\u00f3n rics en magnesi<\/strong>. Un d\u00e8ficit de magnesi causa d\u00e8ficit d’energia i hiperexcitabilitat neuronal. La QDR de magnesi \u00e9s de 300 mg. D’altra banda, s\u00f3n una font natural de melatonina<\/span><\/strong> el gall dindi, el pollastre, l’alga spirulina, els cereals (blat de moro, civada, blat i arr\u00f2s), les llavors de s\u00edndria i les llavors de carbassa. Entre les fruites trobem: pomes, magranes, cireres, pl\u00e0tans. Entre les verdures les cebes i els tom\u00e0quets, i a m\u00e9s el gingebre que \u00e9s una arrel.<\/span><\/p>\n

Els sopars han de ser lleugers. Recorda, menjar reposat i sopar passejat. Evita emocions o exercici f\u00edsic fort a \u00faltima hora del dia. V\u00e9s al lloc de descans i segueix un ritual: got de llet, lectura, m\u00fasica relaxant, crema a les mans, massatge de peus, etc. Feli\u00e7os somnis!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Publicat a \u00a0Ella y el abanico Les dones que dormen menys de 6 hores al dia tenen un 42% m\u00e9s de probabilitats de desenvolupar hipertensi\u00f3. La menopausa suposa un canvi hormonal i alguns canvis org\u00e0nics i emocionals. El d\u00e8ficit de […]<\/p>\n","protected":false},"author":88,"featured_media":27065,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26461],"tags":[],"class_list":["post-55253","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-terapies-alternatives"],"yoast_head":"\nMenopausa i insomni | La Independent<\/title>\n<meta name=\"description\" content=\"Publicat a \u00a0Ella y el abanico Les dones que dormen menys de 6 hores al dia tenen un 42% m\u00e9s de probabilitats de desenvolupar hipertensi\u00f3. 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