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 (โครเอเชีย) 1:

Kronobiologija možda zvuči malo futuristički - poput nečega iz romana znanstvene, možda - ali to je zapravo područje istraživanja koje se odnosi na jednu od najstarijih procesa života na ovom planetu je ikada poznat: kratkoročne ritmove vremena i njihov utjecaj na floru i životinjski svijet. To se može uzeti mnoge oblike. Morski život, na primjer, pod utjecajem plimnih uzoraka. Životinje znaju biti aktivan ili neaktivan, ovisno o položaju Sunca ili Mjeseca. Brojni bića, ljudi uključeni su uglavnom dnevne - to jest, oni vole da izađu tijekom sunčanih sati. Noćne životinje, kao što su palicama i possums, radije krme noći. Treća skupina su poznati kao sumračan: oni napreduju u low-svjetlu zoru i sumrak i ostati neaktivni na drugim sati. Kada je riječ o ljudima, chronobiologists zainteresirani za ono što je poznato kao cirkadijurni ritam. To je potpuni ciklus naša tijela prirodno usmjerena proći u prolaz dvadeset i četiri sata dnevno. Osim spava noću i buđenja tijekom dana, svaki ciklus uključuje mnoge druge čimbenike, kao što su promjene u krvnom tlaku i temperaturi tijela. Nije svatko ima identičan cirkadijurni ritam. "Noćni ljudi", na primjer, često opisuju kako smatraju da je vrlo teško raditi tijekom jutra, ali postaju oprezan i fokusiran do večeri. To je benigni varijacije unutar cirkadijurni ritmovi poznat kao chronotype. Znanstvenici su ograničene sposobnosti za stvaranje trajne promjene kronobioloških zahtjevima. Nedavni razvoj terapijskih za ljude poput umjetnog svjetla strojeva i melatonina uprave može poništiti naše cirkadijurni ritmovi, na primjer, ali naša tijela mogu reći razliku i zdravlje trpi kad prekršite ove prirodne ritmove za produžen razdoblje od vrijeme. Biljke se pojavljuju više kovan u tom pogledu; Studije pokazuju da povrće uzgojeno u sezoni i zrelih na stablu su daleko veći u esencijalnih hranjivih tvari od onih uzgajaju u staklenicima i zrelo od lasera. Poznavanje kronobioloških uzoraka može imati više pragmatična implikacije za naše dan-to-dan život. Iako suvremena dnevni ponekad može pojaviti pokoriti biologije - nakon svega, tko treba dnevnih ritmova kada imamo kofein pilule, energetska pića, rad u smjenama i gradove koje nikada spavati? - Imajući u uskladiti s našim tijelom sat je važan. Prosječna urbani stanovnik, na primjer, Izaziva znati `na oku-blearing vrijeme 6.04 sati, a znanstvenici vjeruju da je prerano. Jedno istraživanje pokazalo je da čak i diže u 7.00 sati ima štetne učinke na zdravlje, osim ako vježba se izvodi u trajanju od 30 minuta poslije. Optimalna Trenutak je whittled do 7,22 sati; bolovi u mišićima, glavobolja i neraspoloženje su prijavili da su najniži od strane sudionika u istraživanju koji se probudio nakon toga. Nakon što ste se i spremni za polazak, što onda? Ako pokušavate prolio neke extra pounds, dieticians su nepopustljivi: nikad ne preskočite doručak. Ovaj disorients svoj ​​cirkadijurni ritam i stavlja vaše tijelo u izgladnjivanje modu. Preporučena tijekom akcije je da slijedite intenzivan trening s ugljikohidratima bogate doručak; obrnuto, a rezultati mršavljenja nisu izražena. Jutro je super za razbijanje out vitamine. Apsorpcija Doplata po tijelu nije vremenski ovisna, ali Naturopat Pam Stone primjećuje da je dodatni poticaj za doručak pomaže nam doći energijom za dan pred vama. Za bolju apsorpciju, Stone sugerira uparivanja dodataka s hranom u kojoj su topljivi i upravljanje jasno kofeinom pića. Konačno, Stone upozorava da se brine za pohranu; . visoka moć je najbolje za apsorpciju, i toplina i vlaga su poznati iscrpiti potenciju dopune Nakon večere Espressa postaju tradicije - imamo Talijani zahvaliti za to - ali da se pripremi za dobar noćni san mi su bolje stavljajući kočnice na potrošnju kofeina već 3 sati sa sedam-satni poluživot, šalicu kave sadrži 90 mg kofeina uzeti u ovo doba mogla još uvijek ostaviti 45 mg kofeina u vaš živčani sustav u deset o ' sat te večeri. Bitno je da, u vrijeme kada su spremni za spavanje, vaše tijelo osloboditi od svih tragova. Večeri su važni za navijanje dolje prije spavanja; No, dijetetičar Geraldine Georgeou upozorava da je nakon pet ugljikohidrata brzo je više kulturni mit nego kronobioloških potražnje. To će uskratiti svoje tijelo vitalnih energetskih potreba. Preopterećenje trbuh može dovesti do probavnih smetnji, ipak. Naš probavni trakt ne zatvorena za noć u potpunosti, ali njihov rad se užasno uspori kao naša tijela pripremiti za spavanje. Konzumiranje skroman obrok bi trebao biti posve dovoljna.