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Melatonina, la hormona que se produce al dormir

 

El dormir bien es tan importante como tener una buena alimentación. Al dormir se produce la hormona que contrarresta los efectos del envejecimiento. La producción de la melatonina puede ser alterada por diversos factores.

 

 

Lety Düker / Revista GM5

editor@gm5.com.mx

El ritmo de vida que llevan muchas personas debido a sus múltiples actividades diarias y a los altos niveles de estrés que manejan los ha llevado a descuidar sus horarios de descanso nocturno. Sin embargo, diversos estudios han demostrado que el dormir bien es tan importante para la salud como llevar una buena alimentación y hacer ejercicio.

El no contar con un descanso nocturno adecuado tiene efectos negativos sobre la mente y el cuerpo, tales como fatiga, irritabilidad, somnolencia e incluso disminución de la memoria. También estudios recientes han demostrado que el envejecimiento temprano está relacionado con la baja calidad del sueño. De acuerdo con un estudio publicado en la revista British Medical Journal, la falta de sueño se nota en la cara pues hace que se vea menos atractiva, más cansada y menos saludable.

Jatziri Chávez, directora del Centro Dermatológico de Alta Especialidad (CEDAE) explica que al dormir, el cuerpo produce una hormona muy importante llamada melatonina. Esta sirve para fortalecer el sistema inmunológico, agilizar la mente y regular el metabolismo del cuerpo, además es un antioxidante muy poderoso que contrarresta los efectos de los radicales libres los cuales aceleran el proceso de envejecimiento de la piel.

La melatonina empieza a secretarse aproximadamente a las 9 de la noche, mientras dormimos. Sin embargo, su producción puede verse alterada por diferentes factores como el estrés, malos hábitos o la edad. “La producción de esta hormona comienza a disminuir alrededor de los 60 años. A partir de esta edad es necesario que la gente comience a suplementarla de otra forma”. Señala Jatziri Chávez.

Se recomienda consumir alimentos que sean precursores de la melatonina tales como: el maíz, el jitomate, las cerezas, la nuez y el arroz. También se sugiere la ingesta de cápsulas de melatonina y si se busca un efecto más directo sobre la piel también se pueden usar cremas que contengan esta hormona.

Pero lo más importante es que la melatonina se secrete de forma natural y para ello es muy importante contar con hábitos que contribuyan a tener un descanso adecuado. La doctora da algunas recomendaciones para tener un sueño reparador y al mismo tiempo cuidar la piel:

Antes de dormir es necesario llevar a cabo una rutina de limpieza facial, especialmente aquellas personas que usan maquillaje.

Lo ideal es dormir en una habitación completamente a oscuras y lejos de aparatos electrónicos.

El ciclo de sueño nocturno debe durar entre 6 y 8 horas. También es importante tomar una siesta corta durante el día.

Se sugiere el uso de cremas hidratantes por la noche para que la piel absorba los nutrientes durante el sueño, especialmente aquellas que contienen retinol o vitamina A.

Se recomienda utilizar un humidificador de aire a la hora de dormir.

La mejor posición es boca arriba, porque al dormir de lado o boca abajo puede generar arrugas.

También es muy recomendado beber abundantes cantidades de agua e ingerir vitaminas.

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