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 (ซุนดา) 1:

Chronobiology bisa disada a futuristik saeutik - kawas hiji hal ti hiji novel fiksi, sugan - tapi nu sabenerna hiji widang ulikan nu masalah salah sahiji kahirupan prosés pangkolotna pangeusina ieu geus kungsi dipikawanoh: rhythms jangka pondok waktu jeung pangaruh maranéhanana dina flora jeung fauna. Hal ieu bisa mawa loba bentuk. Hirup Marine, contona, ieu dipangaruhan ku pola pasang surut. Sato condong jadi aktip atawa teu aktif gumantung kana posisi panonpoe atawa bulan. Loba mahluk, manusa kaasup, nu kalolobaan diurnal - nyaeta, maranéhanana kawas ka kaluar salila jam cahya panonpoé. Sato nokturnal, saperti kalong jeung possums, leuwih resep forage ku peuting. Hiji grup katilu nu katelah crepuscular: maranehna thrive dina low-cahaya subuh jeung burit jeung tetep teu aktif di jam sejenna. Lamun datang ka manusa, chronobiologists museurkeun naon anu katelah wirahma circadian. Ieu daur lengkep awak urang nu alami geared ngajalanan dina petikan poé dua puluh opat jam. Kumisan ti saré peuting jeung bangun salila poé, unggal siklus ngawengku sababaraha faktor séjénna kayaning parobahan tekenan getih sarta suhu jero awak. Teu dulur boga wirahma circadian sarua. 'Jalma Night', contona, mindeng ngajelaskeun kumaha maranéhanana manggihan pisan hésé beroperasi salila isuk-isuk, tapi jadi ngageter jeung fokus ku peuting. Ieu mangrupa variasi benign dina rhythms circadian katelah chronotype a. Para élmuwan boga abilities kawates pikeun nyieun parobahan awét of tungtutan chronobiological. Kamajuan terapi anyar keur manusa saperti mesin cahya jieunan sarta administrasi melatonin bisa ngareset rhythms circadian urang, contona, tapi awak urang bisa nyaritakeun bédana jeung kaséhatan miboga lamun urang breach ieu rhythms alami pikeun période ngalegaan waktu. Tutuwuhan mucunghul teu leuwih malleable di hal ieu; studi demonstrate nu sayuran tumuwuh di usum jeung ripened dina tangkal anu jauh leuwih luhur dina gizi ésénsial ti maranéhanana tumuwuh di imah kaca sarta ripened ku laser. Pangaweruh pola chronobiological bisa boga loba implikasi pragmatik for urang poé-to poé kahirupan. Sedengkeun hirup kontemporer sakapeung bisa kaciri subjugate biologi - sanggeus kabéh, anu perlu rhythms circadian padahal urang geus Pél kafein, inuman energy, karya shift jeung kota nu kungsi saré? - Buruk di synch jeung jam awak urang penting. Rata nyicingan urban, contona, rouses dina waktu panon-blearing of 6,04 am, nu panalungtik percaya jadi jauh teuing awal. Hiji studi manggihan yén komo rising di 7,00 am pangaruhna deleterious dina kaséhatan kajaba latihan anu dipigawé pikeun 30 menit satuluyna. Momen optimum geus whittled turun ka 7,22 am; otot aches, headaches jeung moodiness kabéjakeun jadi panghandapna ku pamilon dina ulikan anu hudang tuluy. Sakali anjeun geus luhur jeung siap pikeun indit, naon mangka? Upami Anjeun keur nyoba héd sababaraha pon tambahan, dieticians nu tetep: kungsi skip sasarap. Ieu disorients wirahma circadian jeung nyimpen awak anjeun dina mode kalaparan. Tangtu disarankeun aksi anu nuturkeun an workout sengit kalayan beunghar karbohidrat sasarap; cara séjén buleud jeung hasil leungitna beurat teu salaku dibaca. Morning ogé gede pikeun megatkeun kaluar vitamin. Suplemén diserep ku awak teu temporal-gumantung, tapi naturopath Pam Batu catetan anu the dorongan tambahan di sasarap mantuan urang meunangkeun energized pikeun poé ka payun. Pikeun ningkat diserep, Batu nunjukkeun suplemén papasangan jeung kadaharan di nu sipatna leyur jeung steering jelas inuman caffeinated. Ahirna, Batu warns ngurus jeung neundeun; . potency luhur anu pangalusna pikeun nyerep, jeung kahaneutan jeung kalembaban nu dipikanyaho deplete nu potency of suplemén a Sanggeus-dinner espressos nu jadi leuwih tradisi - urang boga Italians hatur for nu - tapi pikeun nyiapkeun sare peuting alus sacara we nu leuwih hade off putting rem dina konsumsi kafein salaku awal salaku 3 pm Sareng hiji tujuh jam half-hirup, cangkir kopi nu ngandung 90 mg of kafein dicandak di jam ieu masih bisa ninggalkeun 45 mg of kafein dina sistim saraf Anjeun di sapuluh o ' jam peuting éta. Ieu téh penting éta, ku waktu anjeun geus siap sare, awak anjeun leupas tina sagala ngambah. Soré nu penting pikeun winding turun saméméh saré; kumaha oge, dietician Geraldine Georgeou warns nu an sanggeus lima karbohidrat-gancang nyaéta mitos leuwih budaya ti paménta chronobiological. Ieu bakal nyabut awak anjeun kaperluan tanaga vital. Overloading Gut Anjeun bisa ngakibatkeun salah ancur, sanajan. Tracts pencernaan urang teu dipareuman pikeun peuting sagemblengna, tapi karya maranéhanana slows ka ngorondang minangka awak urang nyiapkeun sare. Consuming snack modest kudu sagemblengna cukup.