Cómo ajustar tus relojes biológicos para cuidar tu salud

El Premio Nobel de Medicina 2017 ha sido para los doctores Hall, Rosbash y Young, por sus descubrimientos acerca de los relojes biológicos. ¿Cómo influyen en tu salud y bienestar?

Por Manuel Núñez

La salud y el bienestar dependen de millones de procesos que se desarrollan en el interior de las células, como la sincronía de las células con ritmos de distinta duración, la mayoría de ellos de 24 horas, que se corresponden con el transcurso del día y la noche. Estos procesos obedecen a los llamados “relojes biológicos”.

 

Premio Nobel a los descubridores de los secretos del reloj biológico

Los doctores Jeffrey C. Hall, Michael Rosbash y Michael W. Young recibieron el 2 de octubre el Premio Nobel de Medicina 2017 por descubrir detalles sobre cómo las células de plantas, animales y seres humanos adaptan su ritmo biológico para que esté sincronizado con la rotación de la Tierra.

 

Sus hallazgos comenzaron con el aislamiento del gen que controla el ritmo biológico diario al codificar una proteína que se acumula en la célula durante la noche –denominada PER, de period gene– y se va degradando a lo largo del día.

 

Luego descubrieron un segundo gen, que codifica la proteína TIM –de timeless, atemporal– que se une a la PER para formar el circuito de autorregulación del ritmo. Finalmente hallaron el mecanismo por el cual la luz sincroniza el reloj.

 

Los ritmos biológicos circadianos regulan desde el sueño y la evolución del estado de alerta hasta la segregación de distintas hormonas, la temperatura corporal, la tensión arterial, la producción de energía en las células, la división celular, la inmunidad o la eliminación de toxinas.

 

¿Qué pasa si se desajusta tu reloj biológico?

Por tanto, los desajustes en los relojes corporales pueden causar o iniciar el desarrollo de distintos problemas de salud. Los más frecuentes son los trastornos del sueño, que a su vez favorecen trastornos inmunitarios, metabólicos y neurológicos.

 

A corto plazo, la alteración del ritmo afecta a la memoria y a largo plazo causa desórdenes del sueño, aumenta el riesgo de enfermedades como la diabetes tipo 2, cáncer y enfermedades del corazón.

 

Las investigaciones de Salvador Aznar Benitah, del Instituto Catalán de Investigación y Estudios Avanzados (ICREA), prueban que las células de la piel, el hígado y los músculos se dañan más con el envejecimiento si el ritmo circadiano se pierde. Esto puede favorecer el cáncer y otras enfermedades degenerativas.

 

Según Rosbash, también es bastante posible que esté relacionada con la depresión. La influencia de los ritmos sobre la salud debe hacernos conscientes de la necesidad de “dormirnos cada día a la misma hora, ser conscientes de nuestro propio reloj y mantener unos horarios fijos”.

 

Un día de armonía con los ritmos biológicos

No solo podemos tratar de no trasnochar para no desajustar gravemente el reloj, también podemos organizar nuestras actividades de manera que se adapten en la medida de lo posible al estado del cuerpo en cada momento.

 

De esta manera favoreceremos la salud en general e incluso aumentaremos nuestro rendimiento y nuestra sensación de bienestar en cada instante.

 

Veamos cómo puede ser una jornada que tenga en cuenta lo que sabemos de nuestros relojes biológicos.

 

De las 6 a las 9 h de la mañana. Es el momento en que la luz corta la secreción de melatonina (la hormona del sueño) y aumenta la testosterona. Es buena idea abrir las ventanas para que entre la luz e incluso dar un paseo antes de desayunar.

No conviene, en cambio, hacer un ejercicio intenso. Los vasos sanguíneos no han alcanzado todavía su mayor flexibilidad, la sangre está espesa y la presión arterial es alta. De hecho, son las horas en que los ataques cardiacos en las personas vulnerables son más frecuentes.

De 9 a 12 horas. El estado de alerta se va incrementando, y si hemos descansado bien, nos encontraremos a pleno rendimiento intelectual, pues el cortisol está en su máximo. La memoria a corto plazo se encuentra en su mejor momento del día. Conviene trabajar con luz natural.

De 12 a 15 horas. Hay un punto de inflexión a la hora de comer. Se produce una siesta biológica como consecuencia de la actividad gástrica. Baja el nivel de atención, tanto que aumentan los accidentes de tráfico. La somnolencia se agrava si se toma alcohol.

De 15 a 18 horas. El cuerpo va recuperando tono y en torno a las 17 se encuentra en su mejor momento, con los niveles más altos de coordinación y capacidad para el esfuerzo muscular. Aprovéchalo, si puedes, para hacer ejercicio.

De 18 a 21 horas. La hora de la cena debe acercarse más a las 18 que a las 21 h. Una cena tardía y pesada se va a digerir peor. Algunos estudios sugieren que la costumbre de cenar tarde aumenta el riesgo de obesidad y diabetes.

De 21 a 24 horas. En la naturaleza, la luz se reduce y cambia de color, y el cuerpo se va preparando para el descanso. En casa podemos evitar la exposición a luces intensas y azuladas (móviles, pantallas de ordenador, etc). La glándula pineal liberará melatonina para dormir y regenerar el organismo.

De 24 a 3 horas. La actividad intestinal se detiene. Se eliminan toxinas acumuladas en el cerebro. Los niveles de atención están muy bajos y se multiplica el riesgo de accidente al desarrollar cualquier actividad.

De 3 a 6 horas. La temperatura del cuerpo es baja y la energía se destina a procesos de recuperación. Poco a poco nos preparamos para despertarnos.

Los relojes biológicos en la medicina

Los descubrimientos de los ganadores del Premio Nobel pueden llegar a ser decisivos en el desarrollo y mejora de los tratamientos de muchas enfermedades.

 

Para Michael Young, “solo estamos comenzando pero los hallazgos nos abren a formas nuevas de pensar; podemos desarrollar nuevos tratamientos para los desórdenes del sueño y otros trastornos”.

 

Como señala el doctor Juan Antonio Madrid y sus colegas del Grupo de Cronobiología de la Universidad de Murcia, “los relojes biológicos ayudan a entender por qué un fármaco es más potente o más tóxico a una hora que a otra”.

 

Estos conocimientos pueden incorporase a los tratamientos para conseguir mejores resultados con dosis menores de medicamento. Por ejemplo, ya se sabe que los fármacos contra la hipertensión son más eficaces si se toman antes de dormir que por la mañana.

 

Además, aunque los ciclos siguen unas pautas generales, varían de persona a persona, lo que también debiera ser tenido en cuenta a la hora de realizar diagnósticos y terapias.

 

Es de esperar que en el futuro las características de nuestros ritmos personales formen parte del historial médico, donde quedarían reflejadas las curvas de temperatura, frecuencia cardiaca y respiratoria, niveles de hormonas, etc.

 

Si se monotorizaran estas variables cuando estamos sanos se podría, incluso, descubrir trastornos en sus primeras fases, antes de que aparezcan los síntomas y cuando el tratamiento puede ser más eficaz.

 

La medicina natural tiene en cuenta los ritmos

Forma parte de la tradición naturista y la homeopatía observar las fases de la enfermedad y cuándo aparece cada síntoma, pues el organismo es entendido como algo dinámico, dotado de un impulso para autocurarse.

 

Los médicos antroposóficos tienen en la idea del ritmo uno de sus principios fundamentales. Aconsejan adaptar los hábitos personales de descanso y actividad a las fases diurna y nocturna, así como el equilibrio entre las horas que se pasan fuera y dentro de casa, o entre las que se dedican a la actividad física y a la intelectual.

 

Los homeópatas, por su parte, se interesan por la respuesta del cuerpo en cada momento del día y estación del año. Así pueden determinar el tipo constitucional del paciente y prescribir un tratamiento personalizado.

 

 

Basándose en observaciones milenarias, los médicos tradicionales chinos aseguran que cada órgano tiene un ciclo de actividad y que tenerlo en cuenta mejora el tratamiento. Por ejemplo, una sesión de acupuntura para tratar el riñón es más eficaz si se realiza entre las 5 y las 7 de la tarde.

 

Por supuesto, los descubrimientos de los premio Nobel no corroboran por el momento las prácticas naturistas y tradicionales, pero estas se basan en observaciones milenarias y en una visión de la salud como fruto de la armonía entre la persona y su entorno natural.

Fuente: CuerpoMente

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