How the alternation of light and darkness affects our organism
Light influences the hypothalamus and this acts on the circadian clock in two different ways. One directly through the eye, and thus the sight of light, the other indirectly through the greater or lesser production of melatonin - a substance also known as sleep hormone - whose production increases in the dark and decreases in the light. In this case also with artificial light. Whenever there is a change in light exposure, the body must create a new adaptation.
Promoting the quality of sleep: This is how you make your dinner
A balanced diet is in itself a good guideline as it involves the consumption of food that promotes sleep quality and in the appropriate quantities. A source of so-called refined carbohydrates such as basmati or whole-grain rice or cereals or an accompanying portion of bread should never be missing from your dinner, especially if you are training in the late afternoon. Or even, if we wish, a little piece of dark chocolate that will stimulate serotonin with a positive impact on melatonin, the sleep hormone.
Each season has its own needs and commitments for which energy is required from our body and mind. If further stressful factors such as cold weather or changing seasons are added to these, it is highly likely that vitality and efficiency will be affected. But there's some good news. To keep the right amount of energy and reduce fatigue, nature once again offers its precious support, which proves to be a valuable extra thanks to the theanine, an amino acid that is naturally concentrated in the leaves of green tea.
Theanine: from matcha tea to the vigilant calm of Tibetan monks
If much is already known about Omega-3, little is known about the theanine despite its history having deep roots in the past. Theanine is an amino acid most commonly found in tea leaves and in small amounts in Bay Bolete mushrooms. It has a molecular structure similar to that of tryptophan, the amino acid known as the precursor of serotonin, or rather, the neurotransmitter of serenity and pleasure. Theanine can be found naturally in both green and black tea.
Physical activity against winter blues
Winter blues exist just like Monday blues: we have to deal with them every winter and at the beginning of every week. But the good news is that it's a completely transitory state of mind. Nutritional strategies and daily and constant physical activity are two valuable tools to combat the malaise caused by lack of light. What could give rise to concern were pathological conditions such as depression and anxiety, situations of altered well-being that require deep intervention and a longer resolution time.
Here again, however, scientific research shows that there are two valuable tools to promote mental well-being and reduce the risk of degenerative situations.
- People between 18 and 64 years of age have to practice at least 2 and a half hours a week or 30 minutes of physical activity a day for 5 days a week. The risk of depression and anxiety is significantly reduced doing it.
- People who exercise less than 2.5 times a week are at risk of mood alteration, particularly anxiety. Not only how often we move, but also how we train counts: the various training methods can also affect mental well-being.