Scientific circadian rhythm; It is defined as the repetition of the biochemical, physiological and behavioral rhythms created on living things by the rotation of the earth around its axis, which takes about 24 hours. Conditions such as light, melatonin, temperature, jet-lag, shift work are among the factors affecting the circadian rhythm.
Sleep-wake cycle, hormonal balances, body temperature, metabolic activities, mood changes are all parts of the circadian rhythm.
Inadequate sleep causes an imbalance in hormones that play a role in regulating hunger,
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It is associated with the risk of obesity.
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It slows down fat burning,
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Causes loss of appetite control,
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It is associated with metabolic syndrome, obesity, cardiovascular diseases and lipid levels.
There are many studies with a high level of evidence that people who do not get enough sleep have a harder time losing weight and are more likely to gain weight.
A case study in PumMed is insufficient Sleeping patterns have been shown to cause a significant decrease in leptin (a hormone that suppresses hunger and food intake) and an increase in ghrelin (a hormone that stimulates food intake) in 12 healthy young men. In the same study, increased appetite and increased consumption of calorie-dense meals were reported.
In a similar study, after poor quality and insufficient sleep
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Increased food consumption and more snacks consumed
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There is an increase in the consumption of higher calorie foods
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Meal times become more irregular
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Eating at night increases due to sleeping late and therefore breakfast meal is skipped due to high satiety when they wake up in the morning
The prevalence is increasing day by day. The increasing insulin resistance, which I also encounter in many of my clients, is caused by decreased leptin hormone levels along with sleep irregularity.
What Should Be Done to Maintain the Circadian Rhythm?
Eating adequate and balanced nutrition and adjusting the distribution of nutrients according to the appropriate times of the day contributes to the circadian rhythm balance. Evaluation and regulation of the circadian system helps to reduce the burden of chronic diseases.
Points to consider in order to prevent circadian rhythm changes and related diseases:
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Especially energizing chocolate Stimulant foods such as tea should not be consumed after dinner.
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If you have sleep problems, stimulant teas such as brewed tea, coffee, green tea, mate should not be drunk after dinner.
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Water consumption can continue until late hours, because water will also help a lot in toxin removal.
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You may be trying to end your dinner at 18:00 for weight management. . But this time, the hunger you feel at night can make you squirm. Therefore, it is appropriate to have the last meal 2-3 hours before bedtime.
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Learn to manage your stress! Remember that the solution to a problem is not eating.
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Quality sleep includes 6-8 hours of sleep. Sleeping after 23:00-24:00 at night can disrupt the rhythm.
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Quality sleep is also closely related to the goodness of intestinal health. The healthier and more peaceful your intestines are, the happier you will be.
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