A study reveals that getting up early in the morning helps not to gain weight and stay healthy. Find out why and what routine to follow to become super early risers
Getting up early in the morning is often a challenge. Especially for those with a bad habit of going to sleep late. Yet getting up early in the morning is a great way not only to better manage the timing of the day, but also to stay fit and healthy for several reasons. Usually the first rule that follows an early riser is to go to bed at a decent time in the evening. This small habit is able to trigger a whole series of good practices that help to preserve line and health. Those who get up early in the morning compared to those who are night owls eat more regular meals. For example, he tends not to skip breakfast. It also manages to better distribute the portions at different times of the day and consequently to better manage sudden hunger attacks, eating less and preferring healthier foods. The confirmation also comes from the experts: "Having the habit of going to sleep late or eating at night has the big disadvantage of misaligning the metabolic balance dictated by the circadian rhythm", he explains Luca Piretta, gastroenterologist and nutritionist of the Biomedical Campus University of Rome. "Our body's biological clock synchronizes metabolic systems to make them efficient and functional during the day and to let us rest at night. If we reverse our activities, we create the so-called "chronodisruption", a phenomenon directly related to metabolic disorders, obesity and cardiovascular diseases ".
The benefits of waking up early
Getting up early in the morning and sleeping well at night is an excellent strategy for keeping away from excess pounds and health problems. The confirmation also comes from a recent study conducted by Nestlé Research in collaboration with some prestigious international universities including Northumbria University of Newcastle and the University of Surrey (United Kingdom). Research results published in the scientific journal Advances in Nutrition revealed that early risers have a lower risk of suffering from cardiovascular disease and type 2 diabetes than those who have a habit of going to bed late as they tend to have nutritional patterns more healthy. People who go to bed later than early risers tend to follow a less healthy diet. For example, they consume more energy, sugary and caffeinated drinks. But there is more. Those who tend to go to bed late than those who have a habit of getting up early are more likely to follow irregular meals.
The routine to follow
To be able to sleep early in the evening and get up early in the morning, the first thing to do is always set the alarm at the same time. Helps synchronize sleep-wake rhythm. During the day it is useful to be more outdoors. Sunlight stimulates the production of hormones that regulate the circardian rhythm. Exercising can also be helpful as long as it is not done before bedtime. The risk? Having difficulty falling asleep due to the production of adrenaline, a hormone that keeps the nervous system active. And finally, no smartphone and device before going to bed. The light of electronic devices before sleep can delay falling asleep and make waking up more difficult.
The foods that help
To rest well at night and wake up early in the morning, you must also pay attention to what you eat, especially in the evening. In fact, some foods could disturb sleep and, consequently, hinder awakening in the morning. «Foods that supply tryptophan and melanin are excellent allies. These are hormones that promote sleep. They are present in whole grains, almonds, legumes and many other foods. Milk is also an excellent food friend of rest thanks to the conversion of casein into casomorphins by the intestinal microbiota ", explains nutritionist Luca Piretta. Instead, meat, aged cheeses and spinach should be avoided at dinner. "They are rich in tyramine, an essential amino acid precursor of adrenaline, a hormone that promotes wakefulness." Among the vegetables, then pay attention to the cabbage. "It contains sulfur compounds, which are also precursors of exciting molecules." In short, he concludes, Luca Piretta "we must moderate the consumption of all those drinks that contain nervine substances that have an exciting effect such as tea and coffee".