Circadian rhythm; It is a repetition of the biochemical, physiological and behavioral rhythms created by the 24-hour rotation of the earth around its axis on living things. It is responsible for the sleep-wake cycle, body temperature, blood pressure regulation, melatonin, growth hormone, heart rate work performance, cortisol and secretion of neurotransmitters.
Disruption of circadian rhythm; It increases the risk of many metabolic diseases, especially obesity, diabetes, heart diseases and hypertension.
Factors Affecting Circadian Rhythm
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Light: Rays emitted from electronic devices such as phones, televisions and computers cause disruption of the circadian rhythm.
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Melatonin: Another factor that affects the circadian rhythm is the sleep-wake cycle. The sleep hormone, melatonin, affects the circadian rhythm. Melatonin release begins at 21.00-22.00 hours and reaches its highest level between 02.00-03.00 at night. When you are not asleep during these hours, your circadian rhythm is disrupted and night snacks may also cause weight problems.
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Temperature: The central clock of the hypothalamus is not much affected by temperature changes. Circadian rhythm is disrupted as a result of affecting peripheral tissues.
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Jet-lag: The mismatch between the internal clock as a result of the journey and the light-dark cycle at the destination, that is, insomnia, causes many problems. Disruption in the circadian rhythm; It causes problems such as insomnia, fatigue, loss of appetite, and deterioration in intestinal health.
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Shift work: The circadian rhythms of those working in night shifts, rotational job changes or fixed night jobs are disrupted.
What should be done to maintain the Circadian Rhythm?
Adequate and balanced nutrition, distribution of macronutrients in main meals at appropriate times of the day.
In case of jet lag, consume meals according to the local time zone after arriving at the destination. Consume plenty of fluids for fluid electrolyte balance. A high-protein breakfast should be consumed when you arrive at the destination. and alcohol and caffeine consumption should be avoided during the journey.
Shift Digestive problems often occur in hard-working workers. Therefore, add fibrous foods, fresh fruits and vegetables, and whole grain products to your meals.
If you have to eat at night, a light meal should be preferred since your metabolic rate is slow.
For a quality sleep, make sure that the environment you sleep in is light-free and take care to sleep for at least 7 hours.
As your bedtime approaches, glucose tolerance worsens and gastrointestinal tract problems occur. Transitions slow down. Therefore, make sure that your dinner is not rich in carbohydrates.
The carbohydrates you consume at breakfast are metabolized more easily. So start the day with a balanced breakfast containing complex carbohydrates.
Healthy and balanced nutrition is not just a list. There are many factors that affect this process. Most importantly, wrong diet practices should be avoided for a correct circadian rhythm.
To healthy and peaceful days..
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