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.

ผลลัพธ์ (ชวา) 1:

Chronobiology bisa muni futuristic sethitik - kaya soko saka novel fiksi èlmiah, mbok menawa - nanging bener lapangan sinau sing nyangkut salah siji saka urip pangolahan paling sepuh ing planet iki wis tau dikenal: iromo jangka wektu cendhak lan efek ing flora lan fauna. Iki bisa njupuk akeh formulir. Segara urip, contone, wis dipengaruhi dening pola laut. Kéwan kathah aktif utawa aktif gumantung ing posisi srengenge utawa rembulan. Akeh jalmo, manungsa klebu, sing umumé diurnal - sing, padha kaya metu sak jam suryo srengenge. Kéwan nocturnal, kayata lawa lan possums, seneng forage dening wengi. A klompok katelu sing dikenal minangka crepuscular: padha gedhe ing cahya remeng-esuke lan dusk lan tetep aktif ing jam-jam liyane. Nalika nerangake manungsa, chronobiologists kasengsem ing kang dikenal minangka irama circadian. Iki siklus lengkap badan kita sing alamiah semangat kanggo ngalami ing wacana saka dina puluh papat jam. Aside saka turu ing wayah wengi lan tangi sak dina, saben siklus melu akeh faktor liya kaya owah-owahan ing getih meksa lan suhu awak. Ora everyone duwe irama circadian idhèntik. 'Wong Night', contone, asring njlèntrèhaké cara padha golek banget hard kanggo operate sak esuk, nanging dadi tandha lan fokus sore. Iki jenis entheng ing iromo circadian dikenal minangka chronotype a. Ilmuwan duwe kabisan winates kanggo nggawe modifikasi awet panjaluk chronobiological. Pembangunan babagan pengobatan anyar kanggo manungsa kayata mesin Ponggawa cahya lan administrasi melatonin bisa ngreset iromo circadian kita, contone, nanging badan kita bisa ngomong prabédan lan kesehatan ciloko nalika kita nerbitake iki iromo alam kanggo suwé lengkap wektu. Tetanduran katon ora luwih malleable ing bab iki; pasinaon nduduhake sing sayuran thukul ing mangsa lan ripened ing wit sing adoh luwih dhuwur ing gizi penting tinimbang thukul ing greenhouses lan ripened dening laser. Kawruh pola chronobiological bisa duwe akeh mbek pragmatic kanggo kita dina-dina urip. Nalika urip kontemporer kadhangkala bisa katon subjugate biologi - sawise kabeh, sing perlu iromo circadian nalika kita duwe pil kafein, ombenan energi, karya shift lan kutha-kutha sing tau turu? - Tetep ing synch karo jam awak kita penting. Ing saben penduduk kutha, contone, rouses ing wektu mripat-blearing saka 6,04 am, kang peneliti sing pracaya dadi adoh banget awal. Salah satunggiling studi ketemu sing malah Rising ing 7,00 am nduweni efek deleterious kesehatan kajaba ngleksanani wis dileksanakake kanggo 30 menit bubar. Wayahe paling luweh wis whittled mudhun kanggo 7.22 am; perih otot sing, ngelu lan moodiness padha kacarita dadi paling dening peserta ing sinau sing wungu banjur. Sawise sampeyan munggah lan siap kanggo pindhah, apa banjur? Yen sampeyan lagi nyoba kanggo ngeculaké sawetara mina ekstra, dieticians sing tetep: tau skip sarapan. Iki disorients irama circadian lan nempatno awak ing mode starvation. Mesthi dianjurake saka tumindak kanggo tindakake karyawan kuat karo-sugih karbohidrat sarapan; cara liyane babak lan asil bobot mundhut ora minangka pocapan. Morning uga apik kanggo bejat metu vitamins. Tambahan panyerepan dening awak ora Temporal-gumantung, nanging naturopath Pam Stone cathetan sing ngundhakake ekstra ing sarapan mbantu kita njaluk energized kanggo dina ahead. Apik panyerepan, Stone tabet tambahan pasangan karo pangan kang lagi telat lan kemudi cetha saka omben-omben caffeinated. Akhire, Stone warns kanggo njupuk care karo panyimpenan; . Potensi dhuwur paling apik kanggo panyerepan, lan anget lan asor dikenal deplete Potensi tambahan a Sawise-nedha bengi espressos sing dadi luwih saka tradisi - kita duwe Italians kanggo thank kanggo sing - nanging kanggo nyiapake kanggo turu wengi sing apik kang kita sing luwih apik mati panggolekan rem ing konsumsi kafein minangka awal minangka 3 pm Kanthi pitu jam setengah urip, tuwung saka warung ngemot 90 mg saka kafein dijupuk jam isih bisa ninggalake 45 mg saka kafein ing sistem gemeter ing sepuluh o ' jam sore. Iku penting sing, dening wektu sampeyan siyap kanggo turu, awak wis nyisihaken saka kabeh ngambah. soré sing penting kanggo tumpukan mudhun sadurunge turu; Nanging, dietician Geraldine Georgeou warns sing sawise lima karbohidrat-cepet mitos liyane budaya saka dikarepake chronobiological. Iki bakal deprive awak kabutuhan energi penting. Overloading isine weteng bisa mimpin kanggo indigestion, sanadyan. Tracts pencernaan kita padha ora mati kanggo wengi tanggung, nanging karya sing slows kanggo nyusup minangka badan kita nyiapake kanggo turu. Akeh cemilan andhap asor kudu tanggung cekap.