Circadian Rhythms - What's the Deal?

Wondering how to maximize fat loss, improve energy, and improve overall health? Your body has clues. The study of circadian rhythms is called Chronobiology. Current research shows that living in harmony with our circadian cycles can help us stay healthy.

WHAT IS CIRCADIAN RHYTHM?

Circadian rhythms refer to natural, inborn, behavioral, mental, and physical things that occur in the body every day according to an internal clock that works on a 24-hour cycle. Nearly every organ of our bodies has its own clock. Our stomach's clock controls when digestion takes place and when it shuts off. The skin's own clock determines when it repairs itself. The circadian rhythm, which is basically your body's 24-hour clock, determines when skin repairs itself. It also makes sure that certain things happen at the best time of the day to maintain good health. This biological rhythm is a unique advantage in nature. It allows organisms to anticipate sunrise or sunset rather than reacting to them. This is why we feel alert and hungry at certain times during the day.

WHAT DOES IT AFFECT ME?

Your internal work schedule is called the Circadian rhythm. This biological process affects almost every living thing's sleep-wake cycle. If you disrupt the natural rhythm of these clocks by eating later or sleeping less, you will slowly be predisposed to many diseases including obesity and diabetes. Being out of tune with your circadian rhythm can increase the likelihood of you becoming overweight. It also puts you at risk for metabolic diseases, anxiety, depression, and other mental disorders. Your body doesn't have enough time to rest, recharge, or replenish itself. You can manage your short- and long-term fat loss, as well as your energy levels, by being more aware of your body's circadian rhythms and living in harmony. You can maximize your fat loss, energy, and overall health by aligning your food and sleep habits with the body's circadian rhythm.

HOW DO YOU DO IT?

The sun is the main factor that sets the circadian rhythm. Through the light that enters our eyes, the brain's circadian rhythm is linked to the outside world. Melanopsin, a protein that detects blue light in the eyes, tells our bodies whether it's morning and night. Because sunlight is high in blue light, melanopsin detects it. The suprachiasmatic nuclear (SCN), detects sunlight through our eyes and signals that it is daylight. It then decides it is time for us to get up and go active. The brain's circadian clock releases melanin at night, telling us that it is time to go to sleep. When the sun rises, the melatonin levels drop, which wakes us up. This rhythm expects us all to eat fast during the day and eat slowly at night.

OUR MODERN LIFE IS MESSING WITH MY CIRCADIAN HYTHM?

The short answer is yes. Modern society is plagued by blue light exposure. This can be caused by indoor lighting, tablets, televisions, computers and phones. The melanopsin stimulating light can cause increased alertness at all times of the day. The amount of blue light we see these days is not something that was intended for us. We have had electric blue emitting lighting for 150 years. This causes confusion in the brain as to whether it is day or night. This can keep us awake and cause poor quality sleep. It also reduces the production and frequency of melatonin, which can cause disruptions in our sleep cycles and affect our body's efficiency and rejuvenation. Your body requires this internal clock, just as the natural rhythms of nature and the ebb-flow and flow of water, to keep mental clarity, good moods, hormone secretion and healing.

3 WAYS TO ADOPT CIRCADIAN-RHYTHM-FRIENDLY LIFESTYLE

Learn how to manage blue light and when you eat. Master your sleep and habits . Wearing blue light blocking glasses will help you reduce your exposure to blue lights at night and in the morning. Blue light blocking glasses can be especially useful at night to relax your nervous system and prepare you for sleep. Establish a consistent schedule for sleep and wake times. Research shows that eating for long periods of time (6 am-10 pm) is detrimental to our health. A 10-hour eating window is better as it allows the body to rest and recharge.

 

Refers to

https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx

https://www.cell.com/current-biology/comments/S0960-9822(17)30623-1

https://www.today.com/health/what-circadian-rhythm-diet-how-eat-sun-t149238

Satchin Panda, PhD. The Circadian Code: Lose weight, Supercharge your energy, and Transform your health from morning to night