Chronobiology might sound a little

Chronobiology might sound a little futuristic – like something from a science fiction novel, perhaps – but it’s actually a field of study that concerns one of the oldest processes life on this planet has ever known: short-term rhythms of time and their effect on flora and fauna.

This can take many forms. Marine life, for example, is influenced by tidal patterns. Animals tend to be active or inactive depending on the position of the sun or moon. Numerous creatures, humans included, are largely diurnal – that is, they like to come out during the hours of sunlight. Nocturnal animals, such as bats and possums, prefer to forage by night. A third group are known as crepuscular: they thrive in the low-light of dawn and dusk and remain inactive at other hours.

When it comes to humans, chronobiologists are interested in what is known as the circadian rhythm. This is the complete cycle our bodies are naturally geared to undergo within the passage of a twenty-four hour day. Aside from sleeping at night and waking during the day, each cycle involves many other factors such as changes in blood pressure and body temperature. Not everyone has an identical circadian rhythm. ‘Night people’, for example, often describe how they find it very hard to operate during the morning, but become alert and focused by evening. This is a benign variation within circadian rhythms known as a chronotype.

Scientists have limited abilities to create durable modifications of chronobiological demands. Recent therapeutic developments for humans such as artificial light machines and melatonin administration can reset our circadian rhythms, for example, but our bodies can tell the difference and health suffers when we breach these natural rhythms for extended periods of time. Plants appear no more malleable in this respect; studies demonstrate that vegetables grown in season and ripened on the tree are far higher in essential nutrients than those grown in greenhouses and ripened by laser.

Knowledge of chronobiological patterns can have many pragmatic implications for our day-to-day lives. While contemporary living can sometimes appear to subjugate biology – after all, who needs circadian rhythms when we have caffeine pills, energy drinks, shift work and cities that never sleep? – keeping in synch with our body clock is important.

The average urban resident, for example, rouses at the eye-blearing time of 6.04 a.m., which researchers believe to be far too early. One study found that even rising at 7.00 a.m. has deleterious effects on health unless exercise is performed for 30 minutes afterward. The optimum moment has been whittled down to 7.22 a.m.; muscle aches, headaches and moodiness were reported to be lowest by participants in the study who awoke then.

Once you’re up and ready to go, what then? If you’re trying to shed some extra pounds, dieticians are adamant: never skip breakfast. This disorients your circadian rhythm and puts your body in starvation mode. The recommended course of action is to follow an intense workout with a carbohydrate-rich breakfast; the other way round and weight loss results are not as pronounced.

Morning is also great for breaking out the vitamins. Supplement absorption by the body is not temporal-dependent, but naturopath Pam Stone notes that the extra boost at breakfast helps us get energised for the day ahead. For improved absorption, Stone suggests pairing supplements with a food in which they are soluble and steering clear of caffeinated beverages. Finally, Stone warns to take care with storage; high potency is best for absorption, and warmth and humidity are known to deplete the potency of a supplement.

After-dinner espressos are becoming more of a tradition – we have the Italians to thank for that – but to prepare for a good night’s sleep we are better off putting the brakes on caffeine consumption as early as 3 p.m. With a seven hour half-life, a cup of coffee containing 90 mg of caffeine taken at this hour could still leave 45 mg of caffeine in your nervous system at ten o’clock that evening. It is essential that, by the time you are ready to sleep, your body is rid of all traces.

Evenings are important for winding down before sleep; however, dietician Geraldine Georgeou warns that an after-five carbohydrate-fast is more cultural myth than chronobiological demand. This will deprive your body of vital energy needs. Overloading your gut could lead to indigestion, though. Our digestive tracts do not shut down for the night entirely, but their work slows to a crawl as our bodies prepare for sleep. Consuming a modest snack should be entirely sufficient.

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Chronobiology možda zvuči pomalo futuristički - kao nešto iz SF roman, možda - ali to je zapravo području studija, koje se odnosi na jedan od najstarijih procesa život na ovoj planeti ikada: kratkoročni ritmove vremena i njihov utjecaj na floru i faunu. Ovo može imati više oblika. Marine život, na primjer, je pod utjecajem plime obrasce. Životinje imaju tendenciju da bude aktivan ili neaktivan u zavisnosti od položaja Sunca ili Meseca. Brojni stvorenja, ljudi uključeni su uglavnom dnevne - to jest, oni vole da se u toku sunčanih sati. Noćne životinje, kao što su palicama i oposuma, radije MENGELEKrmni noću. Treća skupina su poznati kao Crepuscular: oni napreduju u low-light zore i sumraka i ostati neaktivan u drugim sati. Kada je riječ o ljudima, chronobiologists su zainteresovani za ono što je poznato kao cirkadijalni ritam. Ovo je kompletan ciklus naša tijela prirodno usmjerena proći u prolazak na dvadeset četiri sata dnevno. Osim spava noću i buđenje tijekom dana, svaki ciklus uključuje mnoge druge faktore kao što su promjene u krvni pritisak i temperatura tijela. Nisu svi ima identičan cirkadijalni ritam. 'Noć ljudi', na primjer, često opisuju kako smatraju da je jako teško raditi tijekom jutra, ali postaju upozorenja i fokusiran po večeri. Ovo je benigni varijacija unutar cirkadijurni ritmovi poznat kao chronotype. Naučnici imaju ograničene sposobnosti da se stvori trajan izmjenama chronobiological zahtjeva. Nedavne terapeutski dešavanja za ljude, kao što su vještačkog svjetla mašine i melatonina administracije da vratite naš cirkadijski ritam, na primjer, ali naša tijela mogu reći razliku i zdravlje pati kada ulazimo ovih prirodnih ritmova za dužeg perioda vremena. Biljke se pojavljuju nema više kovan u tom pogledu; studije pokazuju da povrće uzgaja u sezoni i sazrelo na drvetu su daleko veći u esencijalnih nutrijenata od onih uzgajaju u staklenicima i zreli laserom. Poznavanje chronobiological obrasci mogu imati mnogo pragmatične implikacije za naš dan-to-dan život. Dok suvremeni životni može ponekad čini da potčini biologije - na kraju krajeva, kome treba cirkadijalni ritmovi kada imamo kofein pilule, energetska pića, smjenski rad i gradovima koji nikad ne spavaju? - Imajući u sinhronizacije sa našim tjelesni sat je važan. Prosječna urbani stanovnik, na primjer, izaziva u to vrijeme oči blearing od 06:04, što istraživači vjeruju da je daleko prerano. Jedna studija je pokazala da čak i raste u 7.00 ima štetne efekte na zdravlje, osim ako vježba se izvodi u trajanju od 30 minuta nakon toga. Optimalni trenutak je smanjivani sve do 07:22; bolovi u mišićima, glavobolja i neraspoloženje je prijavljeno da su najniži od učesnika u istraživanju koji probudio tada. Kada ste se i spremni za polazak, što onda? Ako pokušavate da skinemo dodatne kilograme, nutricionisti su nepopustljivi: nikad preskočite doručak. Ovaj dezorijentiše vaše cirkadijalni ritam i stavlja vaše tijelo u gladi modu. Preporučena tok akcije je da prati intenzivnog treninga sa ugljenih hidrata-bogat doručak; obrnuto i rezultati mršavljenja nisu toliko izražen. Jutro je također odličan za izlazak iz vitamina. Apsorpcija dodatak od strane organa nije vremenski zavisna ali naturopath Pam Stone napominje da je dodatni poticaj za doručak pomaže nam da se pod naponom za dan unaprijed. Za poboljšanje apsorpcije, Stone sugerira uparivanje dodataka s hranom u kojoj su u vodi i upravljača dalje od kofeinom pića. Na kraju, Stone upozorava da se brine sa spremištem; . visoke potencije je najbolje za apsorpciju, i toplinu i vlažnost se zna da oštećuju potencijala dodatak Nakon večere espressa postaju više od tradicije - imamo Italijani zahvaliti za to - nego da se pripremi za dobar san je da su bolje namjestio kočnice na potrošnju kofeina već 3 pm Sa sedam sati poluraspada, kafu koja sadrži 90 mg kofeina uzeti u ovo doba i dalje može ostaviti 45 mg kofeina u vaš nervni sistem u deset o ' sat te večeri. Bitno je da, u vreme kada ste spremni za spavanje, vaše tijelo se osloboditi svih tragova. Večeri su važni za navijanje dolje prije spavanja; Međutim, dijetetičar Geraldine Georgeou upozorava da je nakon pet ugljenih hidrata-brz je više kulturni mit nego chronobiological potražnje. To će lišiti vaše tijelo od vitalne energetskih potreba. Preopterećenja stomaka moglo dovesti do loše varenje, iako. Naš probavni trakt ne zatvore za noć u potpunosti, ali njihov rad usporava na puzati kao naša tijela pripremiti za spavanje. Konzumiranje skroman obrok bi trebao biti potpuno dovoljno.