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 (อุสเบกิสถาน) 1:

Ehtimol bir ilmiy-fantastik roman, biror narsa kabi - - Chronobiology bir oz futuristik bo'lishi mumkin, lekin u aslida bu sayyorada har qachongidan ma'lum qildi qadimgi jarayonlari hayot biri bilan bog'liq ishda bir joy ekan: qisqa muddatli vaqt ritmlar va o'simlik o'z ta'sirini va hayvonot. Bu ko'p shakllar mumkin. Marine hayot, masalan, yil fasllari naqshlar bilan ta'sir ko'rsatadi. Jonivorlar quyosh yoki oy holatiga qarab faol yoki sust bo'lishi mumkin. Ko'plab mavjudotlar, insonlar, jumladan, katta kundalik bor - ya'ni, ular quyosh nurlari soat davomida chiqib ko'raman. Bunday Halol va Possums kabi tungi hayvonlar, kechasi oziklanish afzal. Uchinchi guruh xira tarzda ma'lum: ular tong va shafaq past-yorug'lik o'sishadi va boshqa soatlarda harakatsiz qoladi. Bu odamlar uchun kelganda, chronobiologists ritmi marom sifatida tanilgan nima manfaatdormiz. Bu bizning tanamiz tabiiy bir yigirma to'rt soat kuni o'tishi ichida o'tishi qaratilgan to'la aylanishi hisoblanadi. Chetga kechasi uxlab, kunduzi uyg'onish dan, har bir davr, masalan, qon bosimi va tana harorati o'zgarishlar kabi ko'plab boshqa omillar o'z ichiga oladi. Emas, balki har bir kishi bir xil marom bor. «Night odamlar, masalan, tez-tez ular u juda qiyin ertalab davomida ishlatish uchun topish qanday tasvirlab, lekin ogohlantirish va kechqurun tomonidan yo'naltirilgan bo'ladi. Bu bir chronotype deb nomlanuvchi ritmi vaznli ichida yaxshi o'zgarish bo'ladi. Olimlar chronobiological talab bardoshli o'zgarishlar yaratish cheklangan qobiliyat bor. Bunday sun'iy yorug'lik mashinalari va melatonin boshqaruvi kabi insonlar uchun so'nggi davolash o'zgarishlar, masalan, bizning ritmi urishini tiklashingiz mumkin, lekin bizning tanamiz farq aytishim mumkin, biz uzoq vaqt davomida bu tabiiy ritmlar buzgan paytda sog'liqni saqlash azob chekadi. O'simliklar bu borada hech qanday qo'shimcha yumshoq paydo; tadqiqotlar mavsumda etishtirilgan va daraxtga pishgani sabzavotlar o'sha Issiqxona va lazer. tomonidan pishgani ko'ra muhim oziq moddalar juda yuqori ekanligini namoyish qilgan kundan-kun hayotimiz uchun juda ko'p amaliy ahamiyatga ega bo'lishi mumkin chronobiological naqsh ilmi. Barcha so'ng, biz kofein tabletkalarni, energiya ichimliklar, o'zgarish ish va uyqu hech qachon shaharlar bo'lsa ritmi urishini kerak - hozirgi turmush ba'zan biologiya jilovlashga paydo mumkin? - Bizning tana soat to'liq ifodalaydi, yuritish muhim ahamiyatga ega. o'rtacha shahar rezident, masalan, tadqiqotchilar juda erta bo'lishi iymon 6.04 am ko'z-blearing vaqtda ogohlantirmoqda. Agar ishda mashqlar keyin 30 daqiqa davomida amalga oshiriladi, agar hatto 7.00 am ko'tarilgan salomatligiga zararli ta'sir deb topildi. optimal moment 7.22 am pastga whittled qilingan; mushak og'riqlari, bosh og'rig'i va moodiness keyin uyg'onib ishda ishtirokchilar tomonidan eng kam, deb xabar qilindi. Agar nima, keyin yuqoriga va borish uchun tayyorsiz marta? Agar ba'zi qo'shimcha kilogramm dardlarini harakat bo'lsangiz, Diyetisyenler olmos bor: nonushta o'tish hech qachon. Bu sizning marom aldab kelayapti va ochlik holatida tanangizni qo'yadi. harakat tavsiya Albatta uglevod-boy nonushta bilan gavjum mashqlar rioya qilishdir; boshqa dumaloq yo'l va vazn yo'qotish Natija aniq emas. Morning vitaminlar amalga buzganlik uchun ham katta. Organi tomonidan qo'shimcha yutilish-vaqtinchalik bog'liq emas, lekin Naturopath Pam Stone nonushta qo'shimcha boost bizga oldinga kun uchun energiya topadi yordam beradi, deb qayd etadi. Takomillashtirilgan singishi uchun, Stone ular eriydigan va kafeinli ichimliklarni aniq boshqarish bo'lgan bir oziq-ovqat bilan xaritada qo'shimchalar taklif. Nihoyat, tosh saqlash bilan g'amxo'rlik ogohlantiradi; . yuqori quvvat singishi uchun eng yaxshi bo'lgan, va issiq va namlik bir qo'shimcha ta'sirchanligini haydab ma'lum tushlikdan keyingi espressos bir an'anasi yana bormoqda - biz italiyaliklar bu uchun minnatdorchilik kerak - lekin tungi yaxshi uyquning uchun tayyorlash uchun, biz erta etti soat yarim-hayot bilan 3 soat, bu vaqtda olingan kofein 90 mg o'z ichiga olgan, bir chashka qahva kabi kofein iste'mol tormoz qo'yib off yaxshiroq mumkin hali «o'n u sizning asab tizimida kofein 45 mg ruxsat soat, deb kechqurun. Bu sizning tana barcha izlar xalos bo'ladi, vaqt bilan siz uxlash uchun tayyor, juda muhim ahamiyatga ega. Evenings uyqudan avval pastga o'rash uchun muhim ahamiyatga ega; Biroq, parhezshunos Geraldine Georgeou bir keyingi besh uglevod-tez chronobiological talab ko'proq madaniy afsona ekanligini ogohlantiradi. Bu hayotiy energiya ehtiyojlarini tanangizni mahrum bo'ladi. Sizning ichak haddan tashqari-da, hazm olib kelishi mumkin. Bizning oshqozon to'la kecha yopildi emas, lekin bizning tanamiz uyqu uchun tayyorlash, ularning ish bilan mash torting sekinlashdi. Oddiy atıştırma iste'mol butunlay etarli bo'lishi kerak.