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 mety ho toa kely futuristic - toy ny zavatra avy amin'ny siansa noforonina tantara, angamba - saingy raha ny marina saha ny fianarana izay mahakasika ny iray amin'ireo tranainy indrindra dingana ny fiainana eto amin'ity tany ity dia mbola fantatra: fohy ezaka gadona ny fotoana sy ny vokany eo amin'ny zavamaniry ary ny biby. Mety haka endrika maro. An-dranomasina ny fiainana, ohatra, no voasariky ny Tidala, lamina. Biby miezaka ny ho mavitrika na tsy mavitrika arakaraka ny toerana misy ny masoandro na ny volana. Biby maro, anisan'izany ny olombelona, ​​dia tena diurnal - izany hoe, izay tia ny mivoaka nandritra ny ora maro ny tara-masoandro. Nocturnal biby, toy ny ramanavy sy ny possums, tia nandehandeha nitady hanina amin'ny alina. Ny vondrona fahatelo dia fantatra amin'ny anarana hoe crepuscular; dia miroborobo eo amin'ny ambany-fahazavan'ny maraina sy ny maizina ny andro, ary mijanona ho tsy nitory intsony amin'ny ora hafa. Raha ny olombelona, ​​chronobiologists liana amin-javatra fantatra amin'ny hoe ny Ritmos gadona. Izany no tanteraka tsingerin'ny ny vatantsika dia mazava ho Mitarika tsikelikely mba hiaritra ao anatin'ny andalan-teny iray ora efatra amby roa-polo andro. Ankoatra ny matory amin'ny alina ary taitra mandritra ny andro, tsingerina tsirairay tafiditra amin'ny anton-javatra hafa maro toy ny fiovana eo amin'ny vatana tosidra sy ny mari-pana. Tsy ny olon-drehetra dia manana Ritmos mitovy gadona. 'Alina ny olona', ohatra, matetika hilazana ny fomba mahita azy ny miasa mafy mandritra ny maraina, Aoka kosa ianareo ho mailo, ary mifantoka amin'ny hariva. Izany dia mahasoa fiovana ao anatin'ny gadona Ritmos fantatra amin'ny anarana hoe ny chronotype. mpahay siansa voafetra ny fahaiza-manao mba hamoronana maharitra fanovana ny chronobiological fitakiana. Fitsaboana vao haingana fandrosoana ho an'ny olombelona toy ny milina sy ny solon-fahazavana fitantanana melatonin afaka reset ny Ritmos gadona, ohatra, fa ny vatantsika dia afaka milaza ny fahasamihafana sy ny fahasalamana mijaly rehefa tsokosoko ireo gadona voajanahary ho an'ny fe-potoana omena. Zavamaniry mora volavolaina hita intsony tamin'io lafiny io; fanadihadiana dia mampiseho fa ny anana lehibe eo amin'ny vanim-potoana sy ny masaka eo amin'ny hazo dia zava-dehibe lavitra kokoa amin'ny zavatra mahavelona noho ny dehibe raha ny amin'ny greenhouses sy masaka ny tamin'ny laser. fahalalana ny chronobiological lamina afaka manana fiantraikany maro takarina sy ho an'izao androntsika izao-ny-andro fiainana. Raha niara-belona indraindray toa hangeja ny biolojia - izany eo ihany, izay mila Ritmos gadona rehefa manana kafeinina fanafody, angovo zava-pisotro, fiovana asa sy tanàna izay tsy matory? - Fitandremana in synch miaraka amin'ny vatana famantaranandro dia zava-dehibe. tanàn-dehibe ny mponina eo ho eo, ohatra, ao amin'ny maso rouses-blearing fotoana 6,04 maraina, izay mpikaroka mino ho lavitra aloha loatra. Fanadihadiana iray hita fa na dia miakatra amin'ny 7.00 pm zarizary manana fiantraikany teo amin'ny ara-pahasalamana raha tsy ny fanatanjahan-tena dia tanterahina mandritra ny 30 minitra rehefa afaka izany. Ny fotoana optimum no whittled nidina ho 7.22 pm; hozatra izay maharary, aretin'andoha sy ny moodiness no voalaza fa tonga ambany indrindra amin'ny mpandray anjara ao amin'ny fianarana izay nifoha avy eo. Raha vao ianao ka vonona ny handeha hoe: Ahoana ary? Raha miezaka ianao mba handatsa sasany fanampiny kilao, dieticians dia nanaiky: tsy mifalihavanja sakafo maraina. Izany disorients ny Ritmos gadona sy mametraka ny tena ao amin'ny mosary fomba. Mazava ho azy fa ny soso-kevitra ny hetsika dia ny manaraka ny mafy workout amin'ny carbohydrate-karena sakafo maraina; ny fomba hafa manodidina sy levitra vokatra tsy mba toy ny nanambara ny. Morning ihany koa ho an'ny lehibe mipoipoitra ny vitaminina. Fanampin absorption noho ny tena tsy ara-nofo-miankin-doha, fa naturopath Pam Stone manamarika fa ny tosika fanampiny amin'ny sakafo maraina dia manampy antsika hahazo ho feno hery noho ny andro ho avy. Fa nohatsaraina absorption, vato kevitra pairing fanampin-tsakafo miaraka amin'ny hanina izay mety levona izy ireo sy mamily caffeinated mazava ny zava-pisotro. Farany, Stone mampitandrina ny mikarakara amin'ny fitehirizana; avo potency no tsara indrindra ho an'ny absorption, sy ny hafanana sy ny hamandoana dia fantatra mba deplete ny potency ny fanampin. Ankehitriny-misakafo espressos dia lasa intsony ny fomban-drazana - dia manana ny Italianina mba hisaorana noho izany - fa mba hiomanana ho solon'ny tsara alina ny torimaso isika Tsara ny mametraka ny freins amin'ny kafeinina fanjifàna Efa tamin'ny 3 ora tolakandro Amin'ny iray ora fito antsasaky ny fiainana, ny kapoaky ny kafe misy 90 levitra ny kafeinina nalaina tamin'ny ora izany aza, dia mbola afaka 45 levitra ny kafeinina ao amin'ny rafi-pitatitra amin'ny folo O ' famantaranandro izany hariva. Zava-dehibe izany, araka ny fotoana ianao vonona ny matory, ny vatanao no manaisotra ny soritra rehetra. hariva dia zava-dehibe noho ny rivotra, mankao eo anoloan'ny-tory; na izany aza, dietician Geraldine Georgeou mampitandrina fa iray rehefa avy-dimy carbohydrate-haingana kokoa noho ny ara-kolontsaina angano chronobiological fangatahana. Izany dia hanaisotra ny tenan'ny hery lehibe ilaina. Overloading ny esory tsara ny taovany mety hitarika ho amin'ny kanina, aza. Ny fandevonan-kanina taratasy mivalona tsy nakaton'ny ho tanteraka ny alina, fa ny asan'izy ireo manindry ny nandady toy ny vatantsika hiomana amin'ny torimaso. Mandany ny tokony ho maotina Snack ampy tanteraka.