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 (เซโซโท) 1:

Chronobiology na sa utloahala eka e nyenyane futuristic - joaloka ntho e ho tswa ho saense e iqapetsoeng ea padi, mohlomong - empa ho ha e le hantle tšimong ea ithuta hore e ama e mong oa khale ka ho fetisisa dithulaganyo ho phela lefatseng ea kileng a tsejoa: nako e khutšoanyane re utloa morethetho nako le bona phello e limela le fauna. Sena se ka nka litsela tse ngata. Marine bophelo Ka mohlala, e susumetsoa ke maqhubu le lintho dipaterone. Liphoofolo le tšekamelo ea ho mafolofolo kapa ba khathetseng moeeng ho itšetlehile ka boemo ba letsatsi kapa khoeli. Tse ngata libōpuoa tse, batho ba akarelletsa, na haholo-holo diurnal - ke hore, ba rata ho tla tsoa ho nakong ea lihora tse khanya ea letsatsi. Bosiu liphoofolo tse kang bo-'mankhane le possums, khetha ho furu bosiu. A Sehlopha sa boraro se li tsejoa e le crepuscular: ba atleha tse ka tlaase-khanya ea mafube e le shoalane 'me a lule ba khathetseng moeeng a mang lihora. Ha ho tluoa tabeng le batho, chronobiologists ba thahasella seo e tsejoa e le circadian morethetho. Sena ke e feletseng potoloho 'mele ea rōna ba ka tlhaho geared ho etsoa ka hare ho ho feta ha le mashome a mabeli e mene letsatsing leo la lihora. Ntle ho robetse bosiu matla 'ohle motšehare, mong le e mong potoloho ho akarelletsa ho tse ling tse ngata lintho tse kang liphetoho tse khatello ea mali le mocheso oa' mele. Se ke ua mong le e mong o na le tšoanang circadian morethetho. 'Night batho ba', ho etsa mohlala, hangata hlalosa kamoo ba fumana ho ka thata ho sebetsa nakong ea hoseng, empa e be falimehile 'me tsepamisa maikutlo ka mantsiboea. Ena ke ya mikemike ya phetoho ka hare ho circadian re utloa morethetho a tsejoa e le chronotype. Bo-rasaense ba na le e fokolang bokhoni ba ho bopa tšoarellang diphetolo ea chronobiological batlang. Recent thoba maikutlo tsoelo-pele hore batho ba tse kang maiketsetso leseli mechine e le melatonin tsamaiso ka reset rona circadian re utloa morethetho, ho etsa mohlala, empa 'mele ea rōna ka le bolella phapang le bophelo bo botle le bothata ba ha re boo tsena tsa tlhaho re utloa morethetho bakeng sa ya atoloswa nako e. Limela hlaha ha hlola ho bonolo ka tsela ena; lithuto tsa bontša hore meroho hōlileng ka ho nakong ea tsona le ripened ka sefate hōle e phahameng a bohlokwa limatlafatsi tse ngata ho feta ba hōlileng ka ho greenhouses le ripened ka swept laser. Tsebo ea chronobiological dipaterone ka ba le ba bangata ba pragmatic ditlamorao bakeng sa ho rōna ba letsatsi le letsatsi le le leng bophelo ba batho. Ha a ntse a phetseng mehleng phelang ka linako tse ling ho bonahala eka subjugate baeloji - mor'a hore tsohle, ea hlokang circadian re utloa morethetho ha re ba le caffeine lipilisi, matla a noa, battlefield mosebetsi oa le metseng e meholo seo ha robala? - Boloka a synch le 'mele ea rōna oache ke ea bohlokoa. Ka karolelano, litoropong ho moahi ea Ka mohlala, rouses ka mahlo blearing nako ea 6,04 hoseng, e leng bafuputsi ba lumela ho ba haholo qalong. Phuputso e 'ngoe ile a fumana hore esita le nyoloha 7,00 hoseng o na le deleterious liphello tse bophelo bo botle ka ntle ha eba ho ikoetlisa o etsoa ya metsotso e 30 ka mor'a moo. The Optimum motsotso o 'nile a whittled ho fihlela 7,22 hoseng; mesifa opa, tšoaroa ke hlooho le moodiness ba ne ba e ile ea tlaleha ho ba se tlaase-tlaase ka barupeluoa ho ithuta ba tsoha ka nako eo. Ka lekhetlo le leng u se u 'me loketse ho ea, ke eng ka nako eo? Haeba u leka ho a tšolotsoeng a ba bang ba e eketsehileng boima ba lik'hilograma tse, dieticians ba papamaletsa: ha ho mohla tlōla-tlōla lijo tsa hoseng. Sena se disorients hao circadian morethetho 'me o' mele oa hao a bolaoa ke tlala mode. The kgothaletswa liketso tsa ke ho latela e matla boithapollo le k'habohaedreite ho rua lijo tsa hoseng; ka tsela e nngwe ho pota-pota le boima ba 'mele liphello e ba tse e seng e le bitsoa. ​​Morning e boetse ke e khōlō bakeng sa ho tlōla tsoa ka divithamini. Tlatsetsa absorption ka 'mele hase ya ntango-e itšetlehileng ka, empa naturopath Pam Stone e bolela hore e eketsehileng matlafatsoa ka lijo tsa hoseng re thusa hore re fumana kentse letsoho bakeng sa letsatsi ka pele. Ba ho ntlafatsa absorption, Stone fana ka maikutlo a beha ka bobedi a tlatsana le le oa lijo eo ba ba qhibilihang ka har'a le ho tsamaisoa hlakileng ea caffeinated tse tahang. Qetellong, Stone lemosa ho hlokomela le polokelo; phahameng potency molemo ka ho fetisisa absorption, 'me e mofuthu le e mongobo li tsejoa ho deplete le potency ea tlatsetsa. Ka mor'a-lijo tsa mantsiboea espressos ba fetoha haholo ho le moetlo - re na le Mataliana a ho leboha bakeng sa hore - empa ho lokisetsa le robala hantle bosiu re ba molemo ho ho beha mariki ka caffeine tshebediso ya ka bo-3 am le a supileng hora half-bophelo, noa kofi tse nang le 90, mg ea caffeine isoa ena hora ka se khonang ntse tlohela 45, mg ea caffeine hao tsamaiso ea methapo vi o dia ' oache mantsiboeeng ao. Ke habohlokoa hore, nakong eo u se u loketse ho robala, mele oa hao o felisa mesaletsa eohle. mantsiboea ke tsa bohlokoa bakeng sa matsoelintsoeke fatše ka pel'a robala; Leha ho le joalo, setsebi sa tsa dijo Geraldine Georgeou e lemosa hore e ka mor'a hore e mehlano k'habohaedreite-ka tieo feta setso tšōmo ho feta chronobiological tlhokeho ya. Sena se tla amoha 'mele oa hao ea mafolofolo a se hlokang. Overloading hao e ntse likahare ka ka etsa hore indigestion Leha ho le joalo. Our tshilong ya dijo lipampitšana u se ke ua koala bosiung boo ka ho feletseng, empa mosebetsi oa bona slows ho le khasa e le 'mele ea rōna lokisetsa ea ho robala. Timetsang ka tsela e itekanetseng seneke e lokela ho ba ka ho feletseng lekane.