CircadianRhythms: What's it all about?
Are you curious about how to lose fat, increase energy, or improve your overall health? Our bodies offer clues. A study of circadian rhythms, chronobiology, is the study and research into how our bodies respond to them.
WHAT ABOUT THE CIRCADIAN SHYTHM
Circadian rhythms, which are natural, inherent, physical, mentally, and behavioral, occur on a daily schedule according to our 24-hour clock. Nearly all organs in our bodies have a clock. The clock in our stomach controls when digesting happens and when it switches off and stops. The skin has its own clock, which controls when it repairs itself. The circadian rhythm refers to your body’s 24-hour clock. It makes sure that you are getting the best possible sleep and other important things happen when you need them. Nature has a specific advantage to this biological rhythm. This allows organisms not to react to events but to 'anticipate' them. This is why we feel alerted, hungry, and tired at certain times in the day.
HOW DO I GET A RESPONSIBILITY?
The circadian rhythm is your internal work program. It's a biological process, which influences almost all living creatures' sleep-wake cycles. If you don't keep your circadian rhythm in line, you are more likely to develop a host of diseases such as diabetes or obesity. If you aren't in sync with your circadian rhythm, you risk becoming overweight. You also have a higher chance of developing metabolic diseases like anxiety and depression. Your ability to be responsive to your body clocks is key to managing your short and long-term weight loss and improving your energy levels. It is possible to optimize fat loss, energy and overall wellbeing by aligning your eating and sleeping habits with the body’s circadian rhythm.
HOW CAN YOU DO IT?
It all begins with sunlight, which sets the circadian clock. The brain's circadian rhythm can be linked to the outside by the light that enters through our eyes. Melanopsin, a special protein in our eyes that senses blue lights and tells us whether it's night or morning, is part of the circadian rhythm. Melanopsin can sense blue light precisely because sunlight is rich. The suprachiasmatic (SCN), which senses sunlight coming in through the eyes, detects this and tells us it's daylight. Our brain's clock releases melatonin during the night. It tells us when it's time to go to sleep. However, when the sun rises, melatonin reduces, which is what wakes us up. It expects that we eat fast at night and during daylight.
A MODERN LIFESTYLE THAT MESSES WITH MY CIRCADIAN REHYTHM.
Simply put, yes. The problem we face in modern times is caused by our exposure to blue light. These include indoor light, tablets computers televisions and smartphones. Blue light stimulates melanopsin which can increase alertness. The amount of blue lighting we have these days isn't something we were designed to see. Only in the last 150 year have we had electrical blue-emitting lighting at our disposal at all hours of the day. This confuses the brain over whether it's daytime or night. This keeps us awake and causes poor-quality sleep. It also inhibits the production or melatonin. This disrupts our sleep cycle and can lead to a decrease in body efficiency and overall rejuvenation. The internal rhythm of the earth's ebb, flow, and rhythm are analogous to the rhythm of nature. This clock allows your body to work in harmony with the natural rhythm to maintain mental clarity, healthy moods and optimal hormone secretion.
3 WAYS TO ADOPT CIRCADIAN-RHYTHM-FRIENDLY LIFESTYLE
Manage blue light, Time your meals, Learn to master your sleep . You can focus on getting sun in the morning, and reduce your exposure at night. Wear blue light blocking glasses. Blue light blocking sunglasses are especially helpful at nights to help your nervous and sleep systems relax. Consistent sleep and wake timing are key. Research shows that eating during the day for too long (6 hours to 10 pm) can be detrimental to your health. A 10 hour eating period is a better option as it allows you to rest and reenergize.
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.