Science

The internet has become obsessed with drinking hot water in the morning. Science is clear about what it does (and what it doesn’t)

by

We live in an age obsessed with ice. From the omnipresent iced coffee winter to complex viral drinks like sleepy girl mocktail that flood our social networks. However, in the midst of this liquid sophistication, the most revolutionary gesture for our gastrointestinal and mental health upon waking might be the simplest, most boring and cheapest of all: a glass of hot water. Faced with the inertia of an accelerated modern life full of stimuli, serving ourselves a glass of water at a pleasant temperature is presented as the first self-care gift that we can give to our body after emerging from the inertia of sleep. But what is the truth behind this practice? Is it an internet myth or a truth backed by science? The viralities of social networks. Just enter platforms like TikTok or Instagram to see thousands of influencers documenting how this morning habit deflates them, gives them energy and improves their digestion. As documented New York Timeshot water has become the new wellness superstar on-line. However, what the internet has dubbed a novel “longevity hack” is actually a fundamental pillar thousands of years old. This practice is deeply rooted in Indian Ayurveda (where the morning ritual is known as usha paana) and Traditional Chinese Medicine (TCM). In these cultures, it is believed that the cold turns off the agni (the digestive fire) and weakens the vital energy or Qiforcing the body to expend extra energy to warm the stomach. Hot water, on the other hand, balances the Yin and the Yangkeeping the body calm. Plain water, tea or infusions? When experts talk about this habit, they literally mean just that: water. Pasu Harisadee, traditional Chinese medicine educator, points out that “simple water is the most neutral base and the most recommended for most.” Of course, additions are allowed. Squeeze a little lemon provides vitamin C; add fresh ginger strengthens defenses and combats nausea; and a touch of honey can soothe the throat. However, the medical portal Verywell Health makes an important distinction versus tea or coffee: although infusions provide fluids, the caffeine present in coffee or certain teas has a slightly diuretic effect. Pure hot water is the undisputed champion of direct hydration. The golden rule and the temperature paradox. This is where medicine draws a non-negotiable red line: be careful not to get burned. Although some portals such as Healthline suggest that hot drinks They can be consumed in a range of up to 71ºC, oncologists and gastroenterologists are much more strict. As a study published in Frontiers in Nutritionconsuming drinks over 60ºC (140ºF) on a regular basis is associated with an increased risk of esophageal cancer, in addition to damaging oral tissues and burning taste buds. The ideal temperature should be lukewarm or comfortingly hot, never smoking to the point of burning. As Helen Ruckledge summarizes, nutritionist: “A tip: if you choose hot water, boil it and let it cool instead of drinking it directly from the tap.” The science behind. The core of this debate lies in separating magic from physiology. And in this area, experts have very clear positions: Intestinal hygiene and digestive “awakening”: This is the most supported benefit. Ana Luzón, Nutrition and Dietetics technician, explains in ABC which is about pure “mechanical efficiency”. Our body is at about 37ºC; Introducing ice water suddenly means a little thermal stress. Hot water acts as “intestinal hygiene”, dissolving food remains and mucus. For her part, Dr. Lisa Ganjhu, a gastroenterologist consulted by The New York Timesillustrates it perfectly: during the night, the digestive system is paralyzed. Hot water generates waves of contraction and relaxation in the muscles of the esophagus, stomach and intestines. “It’s basically telling everyone, ‘Okay, get up. We’ve got to get going,’” he says. This natural lubrication is key to combating morning constipation. Achalasia relief: To give it a deeper medical dimension, hot water is particularly useful for people who suffer from achalasia, a rare disorder that makes it difficult for food and liquid to pass into the stomach. Heat helps relax the lower esophageal sphincter, making the swallowing process easier. Relaxation of the nervous system: Holding and drinking a hot cup activates the parasympathetic nervous system, which is responsible for the “rest and digest” mode. This calms muscles, reduces tension, and relieves morning anxiety. Besides, a 1978 study already explained, the steam from hot water helps clear nasal congestion and relieves cold symptoms much better than room temperature liquids. Debunking myths: Neither ‘detox’ nor fat-burner. The big question that haunts the reels: Does hot water detoxify? No. Kristen Smith, nutritionistand Diane Lindsay-Adler, dieticiandetail that water does not magically eliminate toxins, the liver and kidneys are responsible for that. Hot water simply helps these organs do their job of filtering properly by keeping them hydrated. It is vital to compare this with dangerous internet methods. The obsession with do “detox” based on liquid diets or juices is a danger. A Northwestern University study showed that eliminating fiber living on juices for just three days is enough to ruin the intestinal microbiome. Hot water, on the other hand, is safe and assists the body without destroying the flora. Does it speed up metabolism and lose weight? Neither. There is no solid scientific evidence that it acts as a fat burner. There is a very brief metabolic cost while the body adjusts the temperature of the liquid, but it will not cause you to lose weight. The temporary weight loss that some notice on the scale is due, purely and simply, to the fact that the hot water has helped them go to the bathroom. The other side of the coin. A good analysis is not complete without its counterpoint. When is it not a good idea to drink hot water? If your goal is pure rehydration (for example, after intense exercise), a 2013 study showed that fresh water (at about 16ºC, similar to that of the tap) is the most effective. Additionally, there is a curious paradox with sweat: drinking hot … Read more

Science finally shows that they hunted the largest beasts of their time

by

The classic image of neanderthal as a brute hominid with no intelligence and that barely survived by scavenging what other predators left behind, it is increasingly being left behind as we make new discoveries. Precisely, we now know that 125,000 years ago, our evolutionary cousins They were Europe’s apex predators, capable of organizing to take down the most formidable land creature of their time: the straight-tusked elephant. A beast that doubled the size of today’s African elephants and reached 13 tons in weight. The mystery of the spear. To reach this conclusion we have not traveled back in time, but rather we have gone to Leringen in Germany. Here in 1948 archaeologists found a skeleton of the straight-tusked elephant, with a 2.4 meter yew spear stuck between the ribs. A priori it seemed like the definitive proof or, as some anthropologists have called it, the smoking gun of Neanderthal hunting. However, scientific skepticism prevailed: was it a coordinated attack or did a group of opportunistic Neanderthals find an elephant trapped in the mud and finish it off? This is where a great debate has been generated that has now been closed in 2026 with the publication of a new scientific article. What have they done? Here the researchers have basically focused on the skeletal remains of the animal that was found, and the objective was to find the details of the hunting process. What they saw was that the cut marks and damage to the bones did not correspond to a simple opportunistic shot, but to a frontal and tactical attack. In this way, experts point out that the Lehringen spear is no longer an anomaly or a happy coincidence, but rather irrefutable proof of systematic hunting behavior. The context. In addition to what has now been known, in the past researchers demonstrated that the hunt for these titans was not an isolated event, but rather a systematic and recurring practice. The problem that was seen is that shooting down a 13-ton elephant raises the obvious question: what do you do with so much meat before it rots? This is where the classic perception of the Neanderthal falls apart. An elephant of that size provided enough calories to feed 100 people for a month, and processing that amount of meat and fat required three basic points: Groups of people larger than previously believed, which break with the idea of ​​small nomadic bands of 20 individuals. Settle in a specific area when you have plenty of food. Master fire and techniques, such as drying meat so that it can last for a long time. A new image. With all this research, the truth is that the textbooks have to be rewritten, since you can see how Neanderthals had the cognitive ability to plan, the communication necessary to coordinate mass ambushes, and the social structure to process and store tons of food. Images | Wikipedia Generation with AI In Xataka | The great mystery of sex between Neanderthals and Sapiens: genetics suggest that Neanderthal males preferred human women

science gives victory to walking with inclination

by

When we have the idea to start lose weighta very clear scene appears in our minds: run and sweat profusely to burn all the fat faster. However, the ‘secret’ may not be in the speed at which we are walking or running, but rather in the inclination on which a training protocol has even been generated to try to achieve the best results. Although the question is: is there evidence to support it? It has been seen a lot. With a look at social networks, surely at some point you have come across the classic video where it points out that we are doing things very wrong to lose fat. And it is not true that if you only run or walk horizontally it is as if you were not doing anything, but it is true that adopting an incline system, whether on the gym treadmill or with the natural slopes around us, is an interesting strategy. Although it does not stop here, since the protocol 12-3-30which is basically walking at a 12% incline, at 3 miles per hour (which is about 5 km/h) for 30 minutes. The metabolic dilemma. To understand why walking uphill can be better than jogging on the flat, you must first differentiate between total caloric expenditure and percentage of substrate used, that is, where the body gets that energy from. Here, a recent study published in 2025 directly compared the 12-3-30 training with regular, free jogging, and the results showed that, although the same energy was expended, walking with an incline oxidized a greater percentage of fat. In concrete figures, the study details that, consuming the same number of calories, the 12-3-30 protocol extracts 40-41% of its calories from the fat that we want to burn, compared to 33-34% which is achieved by running. Although the trap we have is time, since the 12-3-30 system is less efficient because it takes more minutes to burn the same calories than running at high intensity. Speed ​​is not key. Given the reason why this happens, we have to put ourselves at the point of maximum lipid burning, which is called Fat Max and that is achieved at an average intensity of effort. Something that can clash head on with the idea that the harder we try and the more we reach our maximum limit, the more fat we burn. But the reality is that when you run at the maximum possible intensity, the body needs a quick energy source to be able to meet the demands to which we subject it. That is why you start consuming carbohydrates and not fat, meaning that, although running as hard as possible you burn more calories per minute, the proportion of fat that is ‘destroyed’ is much lower. This way, incline walking keeps us right in that aerobic “sweet zone” where the body has enough time to use fat as its primary fuel. What happens. But it’s not just speed, speed plays a pretty important mechanical role. Here a study focused on the metabolism of women showed that walking with only a 6% inclination It significantly increases energy expenditure and fat oxidation compared to the same flat exercise, even when the perception of effort is the same. The reason is in the muscle fibers. The most important thing to keep in mind is that, by tilting the treadmill, we force the body to make an extra effort against gravity, which alters biomechanics. Muscle activation studies cited by specialized journals show that inclination triggers the recruitment of the quadriceps, the gastrocnemius (the gastrocnemius) and the soleus. That is why this greater demand from the large muscle groups comes from our fat reserves. More benefits. In addition to everything we have said, we must also highlight the sustainability factor. It must be kept in mind that running has a high barrier to entry, since it generates great stress on joints such as the knee, ankles and hips due to the flight phase and the continuous impact against the ground. At the other extreme, we have to walk with an incline, which is a low-impact exercise, since it allows us to raise the heart rate to levels of demanding cardiovascular work without subjecting the joints to that aggressive wear. This translates into having better adherence to exercise, since it is easier to maintain a routine of walking with an incline four days a week for months, than to maintain a routine of running without falling into abandonment due to the inconvenience it generates. In Xataka | Walking 10,000 steps is fine, but science warns: the true antidote to aging is one step

We are stuffing ourselves with supplements because of the networks. Science points out that we are almost always wasting money

by

A scene that can be quite common (or at least it has happened to me) is opening TikTok and, at some point, between cat videos and recipes that seem very simple, a person appears and explains why. Magnesium will change our lives. Sleeping poorly, having anxiety, muscle pain or even going constipated These are some of the claims that constantly bombard us so that we end up supplementing our diet with some of the products that are available (and that are not cheap). The problem is that it is getting out of hand. A great use. Get out of bed and, before drinking your first coffee, there is already a row of pills that you have to take to start the day: vitamin D, creatinethe ashwagandhamagnesium… A real ‘skincare‘but for the metabolism, which is becoming more and more aggressive. According to 2024 datain the United States 61.72% of adults take some type of dietary supplementation, and the figure has been growing for years. But the worst of all is that, of this high percentage, almost half of the people take it independently, without following the advice of a doctor who has been able to detect the deficiency of a specific vitamin. The problem of networks. A systematic review of 82 studies published in Healthcare in 2025 analyzed the impact of social networks in health behaviors between the years 2010 and 2025. Here he was able to identify health misinformation as one of the five categories that dominated the digital content ecosystem, since these platforms function as tools that dictate what to do to be healthy, even if there is no evidence behind it. What encourages all this is nothing more than a business model that is seeing as its income they don’t stop increasing. And logically here it is not interesting to point out that the vast majority of people can receive these ‘miraculous’ minerals thanks to a varied diet. And everything that is taken in excess can end up being excreted very well. What does science say? In 2022, a study focused on vitamin supplements and minerals to prevent the appearance of cardiovascular diseases or even cancer, the truth is that it was very revealing. The conclusion here was that for beta-carotene, vitamin E supplements or multivitamins there was not enough evidence to say that they were positive for health. But they weren’t very harmful either. If we go further, a published meta-analysis in it Journal of the American College of Cardiology In 2022, it reviewed 884 randomized clinical trials with 883,627 participants on 27 types of micronutrients. The picture is nuanced but clear in general terms: vitamin C, vitamin D, vitamin E and selenium showed no effect on cardiovascular disease. Beta-carotene, again, increased overall mortality, cardiovascular mortality, and stroke risk. But there are exceptions with omega-3 that did reduce the risk of heart attack and cardiovascular mortality. Magnesium. Without a doubt, the revolution of the moment, since it seems to be used for absolutely everything. In 2020 it already appeared a review on magnesium oral to see if it actually reduced muscle cramps, and the truth is that the conclusion was that it was unlikely to provide clinically significant relief to older adults with night cramps. This does not mean that magnesium is useless in all contexts. It means that if you are a healthy adult who takes magnesium because “a TikTok influencer recommended it to you for cramps” you are wasting your money. But if it is taken because an analysis has confirmed that magnesium levels are below normal, it can be very useful. Vitamin D. A few years ago this was the fashionable supplement for everyone, since it was sold that there was a general deficit among the population. In this case, the experts pointed out that vitamin D should not be supplemented on a general basis in healthy adults under 75 years of age to reduce the risk of disease. There is evidence in favor of supplementation in specific groups such as children and adolescents to prevent diseases such as rickets, people over 75 years of age to reduce mortality, and pregnant women to reduce the risk of preeclampsia and premature birth. In this way, supplementation is useful, but always with medical advice behind it that sees it justified to send a vitamin supplement. When to take them? The honest answer is: in specific and well-defined contexts, with clear clinical indication and as preventive life insurance to avoid all diseases. In some cases it is clear that it must be done, such as folic acid in pregnancies, vitamin B12 in vegan diets or vitamin D in groups with documented deficiencies. But what doesn’t make sense is taking a daily cocktail of eight supplements because we have been sold that it is necessary for our body to ‘start’. But it also has the logic of why we take it, since we have a constant feeling that we need to be more rested, focused and healthier. Here supplements offer us this very easy solution: with a pill. The problem is that our body works with constant balances and no matter how much we throw at it, it will not respond as we can expect. Images | Jellybee MIND FAVOR In Xataka | Magnesium has become the star supplement for sleep. Science is clear about who it really works with (and who it doesn’t)

96 drones with a science fiction launch

by

In recent years, the cost of many drones has dropped to the point that many military models are infinitely cheaper than the missile that tries to shoot them down. At the same time, advances in artificial intelligence have allowed relatively simple machines execute tasks that previously required entire human teams. In China they have taken an unprecedented step towards the war of the future. The next step. Yes, Beijing just taught in a video something that goes far beyond the individual drone: a coordinated swarm of up to 96 units which works like a single system intelligent at a devilish speed. This is not about launching devices, but about orchestrating a distributed air force where each drone has a role and all act as a single organism, marking a clear leap towards a dominated war by software, algorithms and autonomy. The demonstration also leaves a clear idea: the future will not be a more advanced drone, but rather many drones working together as if they were one. The “kill chain” converted into a single system. As can be seen, the Atlas system integrates a single sequence the entire combat process, from detection to attack, eliminating traditional intermediate steps along the way. In the test, the swarm identified a target among several similar ones, made decisions autonomously and executed a precise attack in mid-flight, displaying a chain of destruction continuous and automated. There is no doubt, this approach completely transforms war, because it is no longer a question of isolated platforms, but of complete systems capable of to perceive, decide and act without interruptions. Science fiction. The heart of the system is its deployability: we are talking about a vehicle that can launch drones at a rate of one every three secondsquickly generating a critical mass in the air. This technical detail is key, because it allows one to be built in a matter of minutes. dense and coordinated formationone capable of saturating defenses or executing complex attacks. It is, therefore, not just speed, it is the ability to turn a launch into a controlled avalanche of perfectly synchronized units. A swarm that thinks and reorganizes itself. As we said, each drone is equipped with algorithms that allow you to communicateshare information and adapt in real time, avoiding collisions and adjusting your position within the group. Besides, can be reassigned during the mission, changing functions as the combat evolves, which introduces unprecedented flexibility in conflicts. In other words, this kind of “collective brain” turns the swarm into something closer to a distributed intelligence than to a set of independent machines. Algorithmic control. They had something in the PLA that already we had seen beforethat one of the most profound changes has to do with the fact that a single operator can control the entire system, delegating complex tasks such as target recognition, mission assignment or route planning to artificial intelligence. This reduces human burden and accelerates decision times to levels that are difficult to match by traditional systems. War thus goes from depending on operators to depending on previously trained algorithms. Attack and defend in another way. Plus: the system allows combine different types of drones in the same mission, from reconnaissance to electronic warfare and attack, creating staggered waves capable of overcoming defenses or penetrating in depth. That is to say, for either side, progress blurs the line. between front and rear and forces us to completely rethink anti-aircraft defenses, which no longer face just one missile or drone, but dozens of them acting in a coordinated manner. A new and disturbing scenario where the real weapon is no longer the drone itself, but the system that connects them. Image | CCTV In Xataka | Ukraine is close to achieving a milestone that no one has achieved: building the largest drone industry without China’s help In Xataka | 200 drones in the hands of a single soldier: China is advancing very quickly in a type of war that seemed like science fiction

Magnesium has become the trendy sleep supplement. This is what science really says

by

It is undeniable that magnesium has reached a great fame among many people who see the need to take it absolutely every day as just another medication that their doctor has prescribed. And it is no wonder, since the great list of benefits that have been sold in recent months about magnesium invites anyone to take it because it supposedly improves everything. Although some of these benefits are really dubious, such as limprovement in sleep quality. The evidence. Right now science try to find the relationship that can justify that magnesium has an important role in our quality of sleep. In this case, observational studies suggest that good levels of this mineral are equivalent to better sleep, but clinical trials suggest that the benefits are barely noticeable. Especially when we talk about patients who have started magnesium supplementation. There are examples. A key systematic review of 2023 put the cards on the table after analyzing different studies, pointing out that people who themselves maintain a good level of magnesium snore less, suffer less daytime sleepiness and have a better sleep duration. The problem comes when controlled trials of supplementing magnesium to people who have sleep problems do not show a consistently good result. But they go further, seeing that the benefits depend mainly on two factors: Take high doses of magnesium with a daily intake of 500 mg. Previous status of the patient, since it works better if the patient previously had a magnesium deficiency proven by a blood test. Where is it most noticeable? Here a 2012 study with elderly people suffering from primary insomnia who took 500 mg of magnesium for eight weeks demonstrated a tangible change, as it not only improved sleep hours, but also increased efficiency. The physiological changes shown were an increase in melatonin, a reduction in serum cortisol, which is the stress hormone, and a reduction in latency, as it was confirmed that magnesium reduces the time it takes for an older person to fall asleep. There are many formulas. The interest in magnesium has led different companies to begin creating different presentations that improve its absorption. In this way, recent trials between 2024 and 2026 have evaluated doses of 1 gram daily (for periods of 3 to 6 weeks) in young and middle-aged adults. To measure the effect, here the researchers used rings like the Oura Ring to achieve a significant increase in deep sleep phases, and also a notable improvement in general efficiency. The small print. Given all this, we can conclude that, if you do not have a magnesium deficiency in your blood, supplementing it does not make any sense to improve sleep quality. This reminds us how important it is to follow medical advice and request an analysis to determine possible treatment and look for the reasons for poor quality sleep. This way, if you have a sleep deficit, you don’t have to go out and buy magnesium at the supermarket because someone has said on TikTok that its effect on our quality of sleep is almost miraculous. Images | Natali Hordiiuk Isabella Fischer In Xataka | There are people obsessed with consuming magnesium as a supplement when the best way is to put it in your diet

We have spent our entire lives blaming spring for our tiredness. Science has just shown that we have lived deceived

by

March is coming, the days are getting longer, temperatures rise and suddenly our body begins to fill with a feeling tiredapathy and drowsiness that takes over us. Traditionally, this is considered ‘spring astheniaand people, logically, do not stop searching for their symptoms on the Internet and buying expensive vitamin complexes to compensate for the bad feeling that the change of season leaves. But… What is true in all this? A paradigm shift. Until recently, evidence on this phenomenon was scarce and contradictory; however, a key investigation published in the Journal of Sleep Research has recently come to shed light on the matter. The research, led by Dr. Christine Blume from the Center for Chronobiology at the Psychiatric University Hospital of Basel, followed 418 adults from Germany, Switzerland and Austria for more than a year, from April 2024 to September 2025. Every six weeks, participants answered questionnaires about fatigue, drowsiness, insomnia and sleep quality, and at the end of the research they only had to cross-check information to determine if there really was any interfering pattern. with our health. The results. Here what was seen is that a resounding 47% of the participants claimed to suffer from “spring asthenia”, but the reality is that when the information was cross-checked there was absolutely no seasonal or monthly variation in the levels of fatigue, daytime sleepiness or quality of sleep. And statistically the tiredness that people feel in spring is statistically identical to what they feel in autumn or winter. In fact, fatigue in daily activities tended to decrease slightly as the days had more daylight hours, without any specific “peak” of fatigue being recorded during the spring. In this way, the conclusion drawn is that the discrepancy between what people think they feel and what objective data shows suggests that we are dealing with a cultural phenomenon and not a genuine seasonal syndrome. Why do we believe it? This is where the study gets genuinely interesting, since the authors do not simply deny the phenomenon, but rather propose a psychological explanation for why we experience it so convincingly. Nocebo effect: if we expect to be tired in spring, we interpret any sign of fatigue as confirmation of what we thought was going to happen. Cognitive dissonance: good weather generates high social pressure to enjoy it with outdoor activities. The problem is that when the energy does not appear, saying that you have ‘spring asthenia’ is a good excuse to not feel guilty for not following the group. Labeling effect: Like wine tasting better when we’re told it’s expensive, knowing that “you get tired in spring” actively changes how we interpret our own physical sensations. What chronobiology says. It is a reality that we are not robots and that our body reacts to the environment, and this is where chronobiology confirms that there are seasonal variations in sleep linked to the number of hours of daylight we enjoy. Studies in pre-industrial populations in Tanzania, Namibia or Bolivia show that in winter they sleep approximately one hour more than in summer. Likewise, recent research on university students in Seattle confirms that exposure to daylight is vital for our circadian rhythm, however, none of these physiological changes translate into a “clinical picture” or a peak in fatigue in spring. In medicine. Nowadays, when you go to your primary care doctor, it is impossible to receive treatment for ‘spring asthenia’ because it is not included in any official classification. However, doctors warn that a patient who arrives with great fatigue for consultation should not be sent away, even though he relates it to the arrival of spring. It must be remembered that there are many diseases that can cause this condition, such as anemia, a severe allergy, an infection or even thyroid disorders, among others. A lucrative business. While science dismisses the existence of ‘spring asthenia’, the reality is that people’s sensation is the perfect breeding ground for private clinics and dietary supplement brands. When we feel bad, we want a quick solution with a pill, and this makes the sale of multivitamin complexes, caffeine pills and a host of products related to reducing fatigue increase their sales. Images | Vitaly Gariev Arno Smit In Xataka | Only one in four Spaniards has rested on vacation. The culprits: work anxiety and the inability to disconnect

You thought you went to the library for the silence, but science says that the “co-action effect” is responsible for your concentration.

by

When teleworking or studying, you can live a very peculiar situation: Sit at your desk at home, open your laptop and suddenly feel the urgent need to tidy up the table, go to the refrigerator or check Instagram. In the end, do everything possible except do the tasks we have to do and be zero productive. But this is something that can change completely if we go to a library or the officewhere you can achieve three hours of absolute concentration. It has its explanation. It is not magic, nor is it coincidence, since the fact of being very more productive in libraries or in spaces of coworking responds to a fascinating combination of human psychology, interior design and social pressure. The psychology. The most powerful psychological factor operating in a library is what experts call social facilitation. This theory postulates that the mere presence of other people performing a task similar to ours improves our performance in routine or mechanized tasks, since we are forced to have to replicate them. Within this phenomenon, the “co-action effect” stands out, which is basically based on the fact that, when we see dozens of people around us immersed in their books or screens, our brain receives a very clear signal: It’s time to work. This behavioral contagion makes it much easier for us to stay focused and not get distracted. It’s a social comparison. Something that I myself have experienced in this sense is that the thought that one has in these situations is that “If everyone is focused, I should be too.” A simple social comparison that heightens our sense of responsibility and eliminates the temptation to procrastinate to spend some time watching TikTok. Decades of study. The neural bases of social facilitation have been the subject of different studies, highlighting a 2007 meta-analysis in different individuals that confirmed that the social context of “working” directly modulates our performance. Of course, science also suggests that this effect is wonderful for assimilating notes or advancing on known tasks, but it can be harmful if we face extremely complex mathematical or logical problems where the pressure of the environment can block us. The design of the space. Beyond psychology, modern libraries not only store books, but have been designed to have good cognitive comfort for those people who visit to work or study. This is something that evidenced in a 2024 study published in Social Sciences Communications which analyzed the environment of university libraries and how it directly influences student engagement. The conclusions drawn here were that environmental variables such as natural lighting, a controlled noise level, ventilation and the ergonomics of furniture favor positive emotional states that prolong our ability to concentrate. In addition, zoned design, such as absolute silence areas versus group work spaces or modern learning commons, allows the user to “customize” their level of isolation, significantly improving study habits, as supported by science itself. The silent pressure. If it crosses our mind to open a package of crispy chips in the reading or study room of a library, it seems like an easy task, but the pressure of the gazes of the rest of the people present makes us give up in three seconds. Libraries operate under a strict code of rules that act as firewalls against stimuli that can distract us. Being a public and academic space, study-oriented behavior is socially rewarded. On the contrary, activities that we would do at home without thinking, such as having the television on in the background, having the cell phone on, watching a video on YouTube or snacking, are perceived here as unacceptable. That is why these ecosystems force us to limit ourselves. The union in society. Finally, it should be noted that there is an identity component, since by feeling part of a temporary community of people who make efforts in the same physical space, our own academic or professional identity is reinforced. Interestingly, this phenomenon has been extrapolated to coworking spaces, and science has shown that working “alone but together” not only increases time structuring and perceived productivity, but also improves mental and physical health. Even moderate social interaction, such as a glance or a brief greeting at the coffee machine, gives us the necessary social support without becoming the constant source of interruptions that a traditional office or our own home is often. In Xataka | The great little gem of productivity is a very simple method: the “two minute” rule

the science of “chrononutrition” is solving them

by

If there is one food that has polarized nutritionists, doctors and diet enthusiasts, it is undoubtedly breakfast. Indeed, for years we have been told the mantra that it is “the most important meal of the day”, conceived above all by companies that sell cereals. But then this went to the opposite side, driven by the popularity of intermittent fasting which pointed out that skipping it was not only bad, but could be beneficial. Then the trouble is over. Many doubts. The logical thing to do here is to ask yourself many questions: Is it good or bad? What happens to our body if we eat breakfast at 7:00 versus having it at 11:00? The answer to this great debate is not only in that we eat, but in when We do it, and it is where one of the most fascinating areas of research in recent years comes into play, which is chrononutrition. An internal clock. Our body does not process food in the same way at 8 in the morning as it does at 3 in the afternoon, nor does it do so at night, where digestion slows down. Everything is mediated in detail by our circadian clock, controlled in part by the famous melatonin, and also by hormones such as cortisol, which is popularly known as the stress hormone. Here we have seen how the human body experiences a natural peak of cortisol between 8:00 and 9:00 in the morning to help us wake up and activate. The problem arises when we delay breakfast beyond 9:00, since by not receiving food, the body interprets this lack of energy with food intake as a situation of stress and artificially prolongs the cortisol spike. The consequences. Here a process called gluconeogenesis is activatedwhere the body begins to make its own glucose and insulin sensitivity worsens. On the contrary, a classic trial showed that eating breakfast reduces cortisol levels after an episode of stress compared to fasting, improving the endocrine response. Breakfast time. Beyond the hormonal theory, large population studies are providing compelling figures. If morning intermittent fasting had its defenders, large-scale epidemiology is beginning to tip the balance towards early risers. This is what he pointed out a great study led by the Barcelona Institute for Global Health that analyzed data from more than 103,000 people. In these cases they concluded that eating breakfast after 9 in the morning increases the risk of developing type 2 diabetes by 59% compared to those who eat breakfast before 8:00. And all due to the action of insulin. And it agrees. With previous meta-analyses that integrate the routines of thousands of patients, such as the one published in the British Journal of Nutrition that confirm that systematically skipping breakfast increases the risk of diabetes by between 21% and 48%. That is why desynchronizing our meals profoundly alters the hormones and normal lipids in our body and that is why eating breakfast irregularly or even not eating it favors the storage of abdominal fat. Not anything is worth it. Knowing that we should have breakfast early is only half of this equation, since sending that metabolic “safety” signal to the body requires quality fuel. In this way, an optimal breakfast should represent between 20 and 30% of our daily caloric intake, and science has an idea of ​​what feels best. What they suggest should be prioritized are high-quality proteins, eggs, Greek yogurt, cheese, fish or legumes. And it is very important, since morning protein stabilizes blood glucose, reduces cravings during the rest of the day and modulates cortisol. Although it should not be taken in isolation, it should be combined with healthy fats and fiber. To avoid. On the other side of the scale we can find simple and ultra-processed sugars that make up the classic industrial pastries, cookies or sugary cereals. These foods cause an immediate glucose spike followed by a sudden drop, which triggers cortisol again and leaves us without energy and hungry in the middle of the morning, which leads to eating more food and giving in to cravings. Fasting is not bad. The great debate that is on the table right now is the one that seeks to maintain a balance between the currents of fasting and those of five meals a day. That is why chrononutrition does not rule out the benefits of stopping the digestive system from resting, but it proposes displacing that fast. In this way, what is proposed here is that it is advisable to maintain a 12-hour overnight fast, having dinner early and also having breakfast first thing in the morning. Images | Rachel Park In Xataka | We’ve gone from “breakfast is the most important meal of the day” to “I grab something quick and stick with it.” And that has problems

Oatmeal has been “removed” to being the queen of breakfasts. Science believes it is more beneficial at dinner

by

One of the great nutritional dilemmas is undoubtedly at dinner timesince we want to eat something that is quick, satisfying and that does not make us go to bed with a distressing heaviness. And this is where oats can come into play, a food that has been relegated to breakfast territory by associating with cereals, but scientific evidence suggests that we are wasting all your potentialsince we can take it to the last meal of the day. His secret. To understand why oatmeal is ideal for dinner, you have to look at a microscopic level. And the reason is that oats are rich in beta-glucana type of soluble fiber that generates high viscosity in the intestine. In this way, when oats are eaten, this beta-glucan forms a kind of viscous gel in the digestive tract that achieves dramatically delay gastric emptying and glucose absorption. Unlike classic refined grains that cause a sugar spike followed by a crash, which can lead to midnight hunger, oats offer a slow release of energy to stabilize blood levels after a meal. Goodbye to snacking night. If you’ve ever had a light dinner and two hours later you were raiding the refrigerator, oatmeal has the solution here, since several randomized clinical studies support its amazing satiating capacity. one of them was published in 2016 in the Journal of the American College of Nutrition and focused on analyzing 48 healthy adults who were given a serving of hydrated oats of just 250 kcal. The results showed that the feeling of fullness was significantly increased and hunger was reduced for up to four hours, compared to classic ready-to-eat cereals. This satiety, mediated by the high molecular weight and viscosity of beta-glucan, caused the subjects to reduce their energy intake by 85 kcal on average at the next meal. A better sleep. Going to bed with sky-high sugar levels is not the best idea, neither for our metabolism nor for the quality of our rest. Again, our great ally here is beta-glucan, since the EFSA endorses that consumption of four grams of beta-glucan per meal significantly reduces glycemic responses without disproportionately raising insulin. This is something that was confirmed by a study in 2021where it was seen that doses of four grams or more of beta-glucans for every 30 grams of available carbohydrates are the key to avoiding the dreaded nocturnal glucose peaks. The impact. To all this, and although there are no studies designed exclusively to measure the impact of oats at dinner, we know that their glycemic index is low, which ensures fairly smooth digestion. This is in addition to the fact that it contains tryptophan, an essential amino acid that our body uses to produce melatonin and serotonin, the hormones responsible for regulating and improving the sleep cycle. His presence at dinner. Keep in mind that not all oats are the same. The first thing to keep in mind is that you should avoid ultra-processed foods, avoiding instant oatmeal versions that are loaded with added sugars or artificial flavorings. Furthermore, since at night we look for a complete meal, the best way to prepare it is by combining it with a good source of protein. Images | micheile henderson In Xataka | We have been believing for years that intermittent fasting is the definitive weapon to lose weight. Science has another idea

Log In

Forgot password?

Forgot password?

Enter your account data and we will send you a link to reset your password.

Your password reset link appears to be invalid or expired.

Log in

Privacy Policy

Add to Collection

No Collections

Here you'll find all collections you've created before.