Ben­e­fits of putting the clocks back in au­tumn

Putting the clocks back could help to pre­vent ill­nesses such as obe­sity or di­a­betes

Costa Blanca News (South Edition) - - Health -

Med­i­cal ad­vice from Quirón­salud Tor­re­vieja

Ac­cord­ing to Dr Gon­zalo Pin, of Hos­pi­tal Quirón­salud Va­len­cia, it could also help re­duce road and work ac­ci­dents

When the clocks were put back an hour on Oc­to­ber 29, we gained an hour in the morn­ing. This has var­i­ous ben­e­fits for our health, ac­cord­ing to ex­perts at Quirón­salud Tor­re­vieja and Va­len­cia, says Dr Gon­zalo Pin, head of Pae­di­atrics and Sleep Unit at Hos­pi­tal Quirón­salud Va­len­cia.

Thanks to this change, the sun rises an hour ear­lier which is more in sync with peo­ple’s body clocks, help­ing us to have an eas­ier and smoother start to the day from a phys­i­o­log­i­cal point of view. It will also mean our eat­ing and sleep­ing times are ear­lier, mak­ing it more likely for peo­ple to go to bed sooner and there­fore sleep more hours.

Eat­ing ear­lier can help to re­duce obe­sity and type 2 di­a­betes, and sleep­ing for longer is likely to re­duce the num­ber of work and road ac­ci­dents, since a lot of them are re­lated to sleep de­pri­va­tion.

Putting the clocks back also has a dis­ad­van­tage, which is the loss of an hour of light in the af­ter­noons ac­cord­ing to the spe­cial­ist, this only takes place dur­ing the months with more hours of sun­light; from March to Oc­to­ber.

Be­cause of the many ad­van­tages this timetable has, doc­tor Pin would ad­vise stick­ing to it all year round, “we don’t just change our clocks, but our life­style, and in con­se­quence, our health”.

As this has so many ad­van­tages, Dr Pin would rec­om­mend stick­ing to these new hours all year round as he states ‘we don’t only change our clocks, but we change our life­style and in con­se­quence our health’.

Ad­vice for a re­fresh­ing sleep Dr Este­ban de Vi­cente, Neu­ro­phys­i­o­log­i­cal spe­cial­ist at the Sleep Unit in Hos­pi­tal Quirón­salud Tor­re­vieja, says that in or­der to have a re­fresh­ing sleep it is use­ful to fol­low a cou­ple of sim­ple strate­gies for good sleep hy­giene. Here are some prac­ti­cal tips: En­sure reg­u­lar sleep­ing habits With reg­u­lar sleep­ing hours, we shouldn’t have a si­esta for longer than 20 min­utes, oth­er­wise it will al­ter our rest at night and we will only wake up a max­i­mum of 1 hour later in the morn­ing, even af­ter fall­ing asleep later than nor­mal. Cor­rect breath­ing With a sim­ple ex­er­cise this is easy to achieve. You should lay on your back, in a com­fort­able po­si­tion, close your eyes and re­lax your mus­cles, breath in calmly three times, and af­ter, hold your breath. It is im­por­tant not to hold your breath or force your breath­ing, and to re­peat the cy­cle six to eight times.

Ap­pro­pri­ate diet It is very im­por­tant to have a bal­anced diet, and to keep hy­drated. You shouldn’t smoke close to bed time, and af­ter mid­day your cof­fee, tea, choco­late and soft drink in­take should de­crease. Go to bed an hour and a half af­ter a nor­mal- sized evening meal, and at least two hours af­ter if it was a large meal. Your meal in the evenings should be light,

With not many fats or calo­ries. It should al­ways con­sist of veg­eta­bles (rich in tryp­to­phan, an es­sen­tial amino acid with spe­cific ef­fects on feed con­sump­tion, and which ini­ti­ates sero­tonin and mela­tonin), pro­teins and dairy prod­ucts. Avoid sweet or sug­ary foods, and mod­er­ate your al­co­hol con­sump­tion. Your evening meal should be light, but you should not be hun­gry af­ter­wards.

Pre­pare your en­vi­ron­ment Your room should be at a tem­per­a­ture of about 20-22ºC. Use a firm mat­tress, with clean and breath­able sheets, and avoid drafts of air while you are sleep­ing. If noise both­ers you, use ear plugs.

Fi­nally, hav­ing a hot shower to help you to re­lax and pre­pare for sleep, and us­ing com­fort­able cot­ton clothes, are also tips for us to al­low us to wake up re­freshed in the morn­ing.

Newspapers in English

Newspapers from Spain

© PressReader. All rights reserved.