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 (สวาฮิลี) 1:

Chronobiology ili sauti Futuristic kidogo - kama kitu kutoka sayansi riwaya, labda - lakini ni kweli uwanja wa utafiti kwamba matatizo mmoja wa zamani mifumo ya uhai katika dunia hii aliyewahi inayojulikana: mitindo ya muda mfupi ya muda na athari zao juu ya mimea na viumbe. Hii inaweza kuchukua aina nyingi. Majini maisha, kwa mfano, ni kusukumwa na mawimbi ruwaza. Wanyama huwa na kuwa kazi au inaktiv kulingana na nafasi ya jua wala mwezi. Viumbe mbalimbali, binadamu ni pamoja na, kwa kiasi kikubwa ni diurnal - yaani, wanapenda kuja nje wakati wa masaa ya mwanga wa jua. Wanyama usiku, kama vile popo na possums, kupendelea lishe usiku. Kundi la tatu ni inayojulikana kama crepuscular: wao kustawi katika chini-mwanga wa asubuhi na jioni na kubaki inaktiv katika masaa mengine. Linapokuja binadamu, chronobiologists nia ya yale inajulikana kama rhythm sikadiani. Hii ni mzunguko kamili ya miili yetu ni kawaida kwa lengo kufanyiwa ndani ya kifungu cha siku saa ishirini na nne. Mbali na kulala wakati wa usiku na kuamka wakati wa mchana, kila mzunguko inahusisha mambo mengine mengi kama vile mabadiliko katika shinikizo la damu na joto la mwili. Si kila mtu ana kufanana sikadiani dansi. 'Night watu', kwa mfano, mara nyingi kueleza jinsi gani ni vigumu sana kufanya kazi wakati wa asubuhi, lakini kuwa macho na umakini na jioni. Hii ni hafifu tofauti ndani ya rhythms sikadiani inayojulikana kama chronotype. Wanasayansi wana uwezo mdogo wa kujenga marekebisho ya kudumu ya madai chronobiological. Hivi karibuni matibabu maendeleo kwa binadamu kama vile mashine mwanga bandia na melatonin utawala unaweza upya mitindo yetu sikadiani, kwa mfano, lakini miili yetu unaweza kusema tofauti na afya inakabiliwa wakati sisi uvunjaji mitindo hizi za asili kwa muda mrefu zaidi ya muda. Mimea itaonekana tena MALLEABLE katika suala hili; masomo kuonyesha kwamba mboga mzima katika msimu na hukaushwa juu ya mti ni mbali zaidi katika virutubisho muhimu zaidi kuliko wale mzima katika greenhouses na hukaushwa na laser. Maarifa ya mifumo chronobiological unaweza kuwa na athari nyingi kisayansi kwa maisha yetu siku hadi siku. Wakati maisha ya kisasa wakati mwingine kuonekana husuru biolojia - baada ya yote, ambao mahitaji rhythms sikadiani wakati tuna dawa caffeine, vinywaji nishati, mabadiliko ya kazi na miji kwamba kamwe kulala? - Kuweka katika synch na mwili wetu saa ni muhimu. Wastani mkazi wa mijini, kwa mfano, rouses wakati huo jicho-blearing ya 06:04, ambayo watafiti wanaamini kuwa mapema mno. Utafiti mmoja kupatikana kwamba hata kupanda kwa 7:00 ina madhara ya kufufua juu ya afya isipokuwa zoezi ni kazi kwa muda wa dakika 30 baadaye. Wakati optimum imekuwa yameshuka kwa 7:22; kuumwa misuli, kuumwa kichwa na ukimwa waliripotiwa kuwa chini na washiriki katika utafiti ambao aliamka wakati huo. Mara moja uko juu na tayari kwenda, ni nini basi? Kama wewe ni kujaribu kumwaga baadhi ya ziada ya paundi, dieticians ni gumu: kamwe skip breakfast. Hii disorients dansi yako sikadiani na unaweka mwili wako katika hali ya njaa. Bila shaka ilipendekeza wa utekelezaji ni kufuata Workout makali na kifungua kinywa kabohaidreti-tajiri; kinyume chake na matokeo ya kupoteza uzito si kama akatamka. Morning pia ni kubwa kwa ajili ya kuvunja nje vitamini. Kuongeza ngozi na mwili si muda-tegemezi, lakini naturopath Pam Stone inabainisha kuwa kuongeza ziada katika kifungua kinywa inatusaidia kupata energized kwa siku zijazo. Kwa ajili ya kuboresha ngozi, Stone unaonyesha pairing virutubisho kwa chakula ambao wao ni mumunyifu na uendeshaji wa wazi wa vinywaji aina hiyo. Hatimaye, Stone anaonya kutunza na kuhifadhi; . juu potency ni bora kwa ngozi, na joto na unyevunyevu ni anajulikana kwa kumaliza kabisa potency ya kuongeza Baada ya chakula cha jioni espressos ni kuwa zaidi ya mila - tuna Italia kuwashukuru kwa kuwa - lakini kujiandaa kwa ajili ya usingizi usiku mzuri wa sisi ni bora mbali kuweka breki juu ya matumizi caffeine kama mapema kama 3:00 Kwa saa saba nusu ya maisha, kikombe cha kahawa zenye mg 90 ya caffeine kuchukuliwa kwa saa hii inaweza bado kuondoka 45 mg ya caffeine katika mfumo wako wa neva saa kumi o ' saa kwamba jioni. Ni muhimu kwamba, kwa wakati wewe ni tayari kulala, mwili wako ni kuondoa athari zote. Jioni ni muhimu kwa vilima chini kabla ya kulala; Hata hivyo, dietician Geraldine Georgeou anaonya kuwa baada ya miaka mitano kabohaidreti-haraka ni hadithi zaidi utamaduni kuliko mahitaji chronobiological. Hii itakuwa kuwanyima mwili wako wa mahitaji muhimu ya nishati. Overloading gut yako inaweza kusababisha indigestion, ingawa. Utumbo wetu hawana kuzima kwa usiku kabisa, lakini kazi zao kupungua kwa kutambaa kama miili yetu kujiandaa kwa ajili ya kulala. Kuteketeza vitafunio kawaida lazima kutosha kabisa.