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 (ฮัวซา) 1:

Chronobiology iya sauti a ɗan futuristic - kamar wani abu daga almarar kimiyya labari, watakila - amma yana da zahiri a fagen nazarin cewa ya shafi daya daga cikin tsofaffin matakai rayuwa a wannan duniyar tamu da ya taɓa sani: gajere rhythms lokaci da tasiri Flora da fauna. Wannan zai iya daukar mutane da yawa siffofin. Marine rayuwa, misali, an ya rinjayi tidal alamu. Dabbobi sukan kasance mai aiki ko m dangane da matsayin da rana ko wata. M halittun, mutane hada da, sun fi mayar su ne diurnal - wato, suna son su fita a lokacin hours na hasken rana. Nocturnal dabbobi, irin su jemagu da possums, fi son forage da dare. A na uku kungiyar da ake da aka sani da crepuscular: su bunƙasa, a cikin low-haske da asuba da magariba da kuma zama m, a wasu sa'o'i. Idan ya zo ga mutane, chronobiologists da sha'awar da abin da aka sani da circadian kari. Wannan shi ne cikakken sake zagayowar jikinmu da ake ta halitta da amfani sha a cikin nassi na wani ashirin da hudu sa'a ​​rana. Da kai daga barci da dare, kuma falke lokacin da rana, a kowace sake zagayowar ya shafi wasu masu dalilai kamar canje-canje a jini da jiki zafin jiki. Ba kowa yana da wani m circadian kari. 'Night mutane', misali, sau da yawa bayyana yadda suka ga ya wuya ta yi aiki a lokacin da safe, amma zama jijjiga da kuma mayar da hankali da maraice. Wannan wata benign bambancin cikin circadian rhythms da aka sani da wani chronotype. Masana kimiyya suna da iyaka damar iya yin komai don ƙirƙirar m gyare-gyare na chronobiological bukatar. Recent warkewa aukuwa ga mutane irin su wucin gadi haske inji da kuma melatonin gwamnatin iya sake saita mu circadian rhythms, misali, amma jikinmu iya gaya bambanci da kiwon lafiya shan wahala a lokacin da muka sa'ba wadannan halitta rhythms ga mika lokaci na lokaci. Shuke-shuke bayyana ba malleable a cikin wannan girmamawa. karatu nuna cewa kayan lambu girma a kakar da ripened a kan bishiya su ne zuwa yanzu mafi girma a da muhimmanci na gina jiki fiye da wadanda girma a greenhouses da kuma ripened da Laser. Ilimi na chronobiological alamu iya samun dama hadin abubuwan mu rana-da-rana rayuwarsu. Duk da yake zamani rai iya, wani lokacin ya bayyana a ilmin halitta subjugate - bayan duk, wanda yana bukatar circadian rhythms a lokacin da muke da maganin kafeyin kwayoyi, makamashi yanã shã, motsa aiki da kuma biranen da ba barci? - Kiyaye a synch da jikin mu yana da muhimmanci kowane lokaci. A matsakaita birane mazaunin, misali, rouses a ido-blearing lokacin 6,04 am, wanda masu bincike yi ĩmãni ya zama zuwa yanzu ma da wuri. Daya binciken gano cewa, ko da tanã fita a 7,00 am na da deleterious effects on kiwon lafiya, sai dai idan motsa jiki da aka yi tsawon minti 30 bayan haka. A ganiya lokacin da aka whittled gangara zuwa 7,22 na safe. tsoka aches, ciwon kai da kuma moodiness aka ruwaito ya zama mafi ƙasƙanci daga mahalarta a cikin binciken da suka farka sa'an nan. Da zarar kana sama da shirye su tafi, to, abin da? Idan kana kokarin zubar da wasu karin fam, dieticians ne m: taba tsallake karin kumallo. Wannan disorients ka circadian kari kuma yana sanya jikinka a dalilin matsananciyar yunwa yanayin. Da shawarar hanya na mataki shi ne ya bi wani tsanani motsa jiki tare da carbohydrate mai arzikin karin kumallo. da sauran hanyar da zagaye da nauyi asara sakamakon ne ba kamar yadda pronounced. Morning ne kuma mai girma ga keta fitar da bitamin. Kari sha daga jiki ba na boko-dogara, amma naturopath Pam Stone Notes cewa karin goyon baya a karin kumallo taimaka mana samun kuzari domin ranar gaba. Don inganta sha, Stone ya nuna Pairing kari da abinci a cikin abin da suka kasance mai narkewa da tuƙi bayyana na caffeinated abubuwan sha. A karshe, Stone yayi kashedin kula da ajiya. babban iko ne mafi alhẽri a gare sha, da zafi da kuma zafi an san su deplete da iko da wani kari. Bayan-abincin dare espressos suna zama fiye na mai hadisin - muna da Italiya in gode sabõda abin da - amma a shirya a mai kyau dare ta barci mu ne mafi alhẽri a kashe sa da biraka a kan maganin kafeyin amfani a farkon 3 pm Tare da bakwai sa'a ​​rabin rayuwa, kopin kofi dauke da 90 MG na maganin kafeyin dauka a wannan sa'a ​​iya har yanzu bar 45 MG na maganin kafeyin a cikin m tsarin a goma o ' kowane lokaci da maraice. Yana da muhimmanci cewa, da lokacin da ka shirya barci, jikinka ne kawar da duk burbushi. Maraice suna da muhimmanci a gare Winding saukar kafin barci. duk da haka, dietician Geraldine Georgeou yayi kashedin cewa an bayan da biyar carbohydrate-azumi ne mafi al'adu labari fiye da chronobiological bukatar. Wannan zai rabu da jikinka na da muhimmanci makamashi bukatun. Overloading ka Gut zai iya haifar da bacin, ko da yake. Mu narkewa kamar yankuna ba rufe da dare gaba ɗaya, amma aikinsu slows zuwa ja jiki kamar yadda jikinmu shirya a barci. Cinyewa a fadin abun ciye-ciye ya zama gaba ɗaya isa.