The body works like a complex clock mechanism based on the circadian rhythm. When our daily habits align with our biological clock, energy rises, sleep stabilizes, and the risk of chronic disease decreases. Scientific research shows that when we eat, sleep and move can be just as important as what we do.
Researcher and chronobiologist Emily Manoogian from the Salk Institute, speaking to NPR, explains that "our bodies are full of clocks." Apart from the central clock in the brain, every organ and every cell has its own time-keeping mechanism. "Each cell that has DNA also has a molecular clock that keeps its own rhythm." All together form the circadian system, which keeps us in sync with the 24-hour cycle.
Except the body doesn't keep time with absolute precision. Every day we drift a little off the 24-hour rhythm and need a reset. Researcher Satchin Panda, author of The Circadian Code, explains how the central clock coordinates all the rest through various stimuli such as light, food and movement. This is why the timing of our habits plays a decisive role.
Light, food and exercise – How they trigger our clocks
Sunlight is the primary external stimulus that resets the central clock. That's why it helps to open the shutters in the morning and spend time outside. Even the first bite of the day acts as a signal for the circadian rhythms of the digestive and other organs.
"Food activates clocks, especially gut clocks," says Manoogian. That is why it is important to eat at the right time in relation to the light.
Food activates the digestive and metabolic organs which work better during the day. At night the metabolism prepares for rest. "When you start the sleep process, the body expects you to refrain from eating food and it limits the process that pulls glucose from the blood," he explains.
When we eat too close to bedtime or in the middle of the night, the organs are not ready to respond and this can lead to poor blood sugar control. Research shows that by limiting eating to a window of about ten hours during the day there can be a significant improvement in metabolic health.
Eating "out of rhythm" increases the risk for metabolic diseases such as diabetes and obesity. It is indicative that according to research, night shift workers are more likely to experience these problems due to the constant deregulation of natural rhythms.
As for exercise, the ideal time varies from person to person. Some do better in the morning, others in the afternoon, Phyliss Zee of Northwestern University tells NPR. But science shows that exercising late at night can negatively affect sleep. "There's a peak moment for almost every body function," he explains. The time we eat, move and exercise helps our clocks stay in sync.
A life that upsets the biological clock
If you have a fixed time for dinner and bedtime, these habits benefit you. "Routine is very important for the circadian system and health in general," says Zee. A rule of thumb is to start limiting light, food and vigorous exercise a few hours before bedtime.
However, as scientists learn more about the importance of timing, society is moving in the opposite direction. Emily Manoogian cites midnight-and-later diners, and the 24-hour pace of work and entertainment as examples of a lifestyle that's throwing us out of tune.
How to synchronize habits and biological clock
When circadian rhythms are disrupted, the risk for chronic conditions such as obesity, diabetes, heart disease, fatty liver, bowel disease and even some forms of cancer increases.
If you want to synchronize your habits with your body clock, experts recommend three main strategies:
1. Cut out evening snacking and limit the hours you eat
Those who eat within a ten-hour window reduce their risk of type 2 diabetes. In a study of 108 adults with symptoms of metabolic disease, those who limited their eating times had a significant reduction in A1c levels (a measure of average blood sugar over the past 2-3 months) without having to cut calories.
Specifically, time-restricted eating reduced the risk of type 2 diabetes by 60%. Research from Spain also showed that those who ate their largest meal in the afternoon lost 25% more weight than those who ate late at night.
2. Go to bed around the same time every night
A consistent bedtime is ideal. Consistency helps the body prepare and synchronize its internal clocks. During sleep, the brain is cleaned and memories are stabilized. But don't stress if one night you get away. The disintegration is not like breaking a bone, but like drops of water that wear down the stone over time. Little hits, over and over again, weaken the system. The result is that we gradually feel slower and more tired.
Routines such as limiting light before bed and sleeping in a dark room help greatly. Research shows that even minimal light during sleep can negatively affect cardiovascular and metabolic health.
3. Find the ideal exercise time for you, but not late at night
Whether you're a "morning person" or an "evening person" affects when you perform best in exercise. Our chronotype determines when we are most active. If you are a morning person, the morning gym helps with stability. If you feel more alive later, the afternoon might suit you.
Undoubtedly, exercise is beneficial in any case. Just remember one basic thing: Exercise acts as a signal of alertness. That's why training just before bed can affect its quality.
Source: newsbeast.gr
