Annie Thorisdottir wins
Regionals for the ladies with a score of 544, this is the 6th time she has qualified for Regionals and a 9th trip to the CrossFit Games.
With Sara
Sigmondsdottir and Kristin Holte in the top 5.
Roman Khrennikov wins for the Men with his first trip to Regionals.
Who is Roman?
He is 23 years old, from St Petersberg, Russia, he trains at CrossFit Sever.
He has only been doing Crossfit 2 years!
Gudmundsson sneaks into the games at the last minute despite battling a knee injury, very impressive performance.
Maxpuls Spartans (Norway) win the Team event with 476 points. Video: https://www.youtube.com/user/CrossFitHQ
Before we explain what
Circadian Rhythm Sleep Disorder (CRSD) we need to define circadian rhythm. Our
bodies function according to a cycle, a sort of biological clock, located in
the part of the brain part of the called the hypothalamus. The circadian rhythms
are regular changes in mental and physical characteristics that occur in the
course of a day (circadian is Latin for "around a day"). Light causes
signals to be sent to several regions of the brain which causes the body to
switch on and off the production of hormones. These cycles are synchronized
with the sleep / wake cycle.
When we are deprived by
light or some other external time cues, most of us suffer an affect to our
internal clock. The circadian rhythms can be affected to some degree by almost
any kind of external time cue, such as your alarm clock, the timing of your
meals, etc.
Circadian Rhythm Sleep
Disorders (CRSD) can be categorized in five distinct types; Jet Lag, Shift Work
Related Circadian Disorder, Delayed Sleep Phase Syndrome, Advanced Sleep Phase
Syndrome, and Irregular Sleep-Wake Cycle. Most of us have similar sleep-wake
behavior, but for a small percentage of the population that cycle is
interrupted. The circadian rhythm sleep disorders can be divided into two
general categories - extrinsic and intrinsic types.
Extrinsic types are
those in which the disorder is brought on by an alteration in the environment
relative to sleep timing, for example, jet lag, or shift work sleep disorder.
Circadian rhythm sleep disorders of the intrinsic type are those that occur as
a result of the internal clock being altered relative to your environment.
Jet lag is probably the
most well known CRSD and can be quickly overcome by simply returning to a
normalized sleep schedule. When a traveler passes from one time zone ot
another, the change in light and normal sleep schedule signals can create
temporary CRSD.
Those that perform
shift work may suffer symptoms much like that of jet lag. Symptoms much like
jet lag are common in people who work nights or who perform shift work. Because
these people's work schedules are at odds with powerful sleep-regulating cues
like sunlight, they often become uncontrollably drowsy during work, and they
may suffer insomnia or other problems when they try to sleep. Shift workers
have an increased risk of heart problems, digestive disturbances, and emotional
and mental problems, all of which may be related to their sleeping problems.
The number and severity of workplace accidents also tend to increase during the
night shift. Major industrial accidents attributed partly to errors made by
fatigued night-shift workers include the Exxon Valdez oil spill and the Three
Mile Island and Chernobyl nuclear power plant accidents. One study also found
that medical interns working on the night shift are twice as likely as others
to misinterpret hospital test records, which could endanger their patients.
Delayed sleep phase
syndrome results from a desynchronization between the a person's internal
biological clock and the external environment. Unlike jet lag, this
desynchronization is not activated by travel or change in external environment.
Rather, the patient's propensity to fall asleep is simply "delayed"
in relation to that of the general public. Many times these people are called
"night owls" or may refer to themselves ad "not morning
people." If they can fall asleep for a full 7 to 8 hours, they will feel
rested. However, since these people are out of cycle with the rest of society,
they usually can not get the necessary sleep which results in problems
socially, job loss and even development of health problems.
Part of the treatment
of circadian sleep rhythm disorder consists of measures to reinforce the body's
natural tendency to sleep. You should avoid naps, avoid stimulants at least 4-6
hours prior to bedtime and try to control the environment around you.
Lillian S Walsh, Learn
How You Can Create Energizing Sleep And Cure Insomnia Naturally. Anyone Can
Double Their Energy Levels And Naturally Transform Their Body Into A Restful
Sleep Magnet Get Your FREE Shocking Sleep Report
Some of the symptoms
associated with smartphone use includes eye strain and headaches. However,
another concern associated with smartphone use is the negative effect posed to
eye health by blue light rays. We are all aware of the importance of sleep on
eye health. Not only does sleep improve our health from an emotional, mental
and physical point of view, but a good night's sleep can also contribute to a
properly working visual system.
This is due to the fact
that when we don't get a quality night's sleep our eye health suffers. But did
you know that there is actually a connection between our exposure to blue light
rays at a particular time of the day that can disrupt our body's normal
circadian rhythm? What is the body's circadian rhythm? According to the
national sleep foundation the circadian rhythm refers to a 24 hour internal
clock that basically controls your normal sleep cycle. It includes periods of
the day between sleepiness and alertness at regular intervals. In other words
it's like an internal clock that tells us when to get up and when to retire to
bed and it determines our sleeping patterns. For example, some people at
certain periods of time during the day, for instance, in the morning between 4
am and 6 am experience cycles associated with low energy. These low energy
levels often carry into the afternoon periods whereby people feel like taking
an afternoon nap between 2.30 and 3.30 pm. Then, there is a high energy peak
after this period that extends to about 6 pm. This can differ depending on your
daily schedule as some people are night owls while others are morning people.
Why is maintaining a
good circadian rhythm so important? This is due to the fact that this 24 hour
clock determines sleep and wake patterns. It also controls bodily functions and
hormonal levels in the body. If our circadian rhythm is disrupted this can lead
to problems like sleep disorders such as insomnia and this can also cause
problems with our eye health. For example, lack of sleep can cause dry eyes and
a deficiency in moisture in the eyes can also lead to eye problems related to
light sensitivity, blurry vision, redness and eye fatigue.
Did you know that using
your smartphone before going to sleep can actually disrupt your body's normal
circadian rhythm? Actually, this is due to the fact that smartphones emit blue
light rays that affects the cells in our eyes in such a way that it
communicates to the brain that it is time to wake up. As a result, this signals
an alertness response in the brain that can actually lead to sleep deprivation
thereby causing you to stay up late at night.
Additionally, sleep
experts discourage the use of smartphones before going to bed also due to the
fact that the blue light emitted from such devices decreases the body's natural
production of the sleep hormone called melatonin. This is an essential hormone
that helps us to get a good night's sleep. It also encourages healthy sleep
patterns and helps us to maintain a normal circadian rhythm.
So, what is the
solution to this problem? Well, if you find it very difficult to avoid using
your smartphone before going to bed try wearing special glasses that filter
harmful blue light while accessing such devices. Studies have shown that people
who wore special glasses such as orange tinted glasses that filter blue light
were still able to maintain a healthy circadian rhythm and still had healthy
levels of the sleep hormone melatonin in their system.
My name is Joel King
and I am a City College Broadcasting graduate and internet marketer. As a
natural vision improvement success story, I enjoy sharing eye exercises that
improve eyesight with people searching for natural alternatives to glasses,
contacts and laser surgery. Sleep is just one tip that helps you to protect and
preserve your precious eyesight. Therefore, discover additional eye health tips
by enjoying this fun and easy vision improvement program that shows you how to
protect and improve your eyesight with natural techniques involving nutrition
and eye exercises. Check it out today at http://betternaturalvision.com
Sleep more, exercise outdoors and listen to your body.
Just 30 minutes 3 times
or more a week can be enough to deepen your sleep. As we get older sleep can be
interrupted more easily for hundreds of reasons. One reason may simply be a
lack of exercise!
A 30 minute walk each
day provides fresh air and exercise. On cold and rainy days you can walk at a
gym or the mall.
To keep us on track, we
will use our body's Circadian Cycle as a guide to help us understand the best
time to exercise and the importance of sleep during certain hours.
Circadian, which means
"around the day" in Latin, is our internal '24 hour' clock that
follows the rhythm of the day wherever you live. Keep in mind that the
Circadian Rhythm doesn't change if you work a night shift. You will just be
working against the cycle.
It has a lot to do with
what type of recovery takes place at what hours through the night. From 10pm to
2am our body is concentrating on repairing muscle tissue, getting rid of
foreign bodies that could lead to disease and clearing toxins from the cells.
From 2am until 6am the body is focused on mental health. This is where we get
our deepest sleep.
There is also a 12 hour
hormonal cycle which balances our wake hormones with our rest hormones.
Starting at 6am Cortisol, our wake and action hormone, starts to kick in and is
at its highest levels at high noon. By 6pm it is at its lowest point again and
Melatonin starts to increase and this is where the relaxing down process takes
place. You can feel the lessening of Cortisol around 3pm, Siesta time! This is
the time many grab quick carbs and energy drinks to keep going.
Between 6pm and 9pm a
large amount of people are at the gym; contributing to more Cortisol production
and pumping more quick energy drinks. There are those who are drinking plain
water, but remember you are still contributing to the stress hormone by
creating action in those hours and Melatonin must step aside. The more
stimulation you bring in after the 3pm hour, the more stress hormones you
produce and if they build-up in the system they will interfere with the sleep
hormone production and that could disrupt sleep as well.
A good example of
living out this natural cycle could be witnessed in the days before we had
electric lighting. We were up between 4-6am with the sun and worked physically
until 4pm. Then we focused on smaller things and relaxing. Had an early dinner
and sat by the fire with our families before we retired between 7 and 9pm
(depending on the time of year and the amount of daylight). We put in good long
days and we honored the circadian cycle and the rhythms of nature.
So if you are deprived
of sleep through any of this cycle, you can see what type of effects those
disruptions may be having on you, whether physically, mentally or both.
Suggestions:
Make it a point to get
30 minutes of fresh air and exercise at least 3 times a week. Keep away from
energy drinks, caffeine sources and intense physical activity after 3pm. Avoid
TV and the computer after 8pm if possible. Record your late shows to watch at
another time and get to the rest of your e-mails first thing in the morning or
at your peak mental clarity time of the day. Give yourself a half hour to wind
down before you turn in at night. Make sure you are taking a good multivitamin
and mineral source. Valerian root, a natural herb, can help bring deeper sleep
when needed. Take 1 to 2 hours before bed.
Kathleen Pleasants is a
National Health & Life Coach. She has been practicing massage and passing
on its benefits since 1988. She is a certified personal trainer, neuromuscular
therapist, nutritional advisor, teacher and a mother of three. She offers certification
courses and workshops at various locations. She can be reached at 215-885-4200
or http://www.clearlyunique.net
Circadian Rhythm
Definition: Circadian rhythm can be defined as inherent cyclical and persistent
patterns that recur over a period of approximately 24 hours. This word is
derived from Latin words 'circa' and 'dies' which respectively mean 'around'
and 'day'. The study of these is called 'Chronobiology'.
Circadian Rhythms in
human body:
The circadian rhythms
involve changes in multiple variables like physical, mental and behavioral,
hormonal etc. In human body the circadian rhythms are depicted in various
biological processes as sleep-wake cycle, digestion, heartbeat, metabolic rate,
hormone production, regulation of core body temperature, cell regeneration,
feeding etc.
Reasons and regulation
of circadian rhythms:
The environmental
factors as solar light, darkness, temperature are the main factors for
circadian rhythmicity.
These are regulated by
central nervous system which controls them by biological clock called as
'circadian pacemaker'. This internal biological clock is a part of the brain
known as suprachiasmatic nucleus (SCN) which is made of about 20,000 neurons
and is located in hypothalamus area above the crossing of optic nerves. Its
proximity to optical nerves confers the property of 'reaction to light'.
Human sleep cycle:
The human sleep cycle
is the best example for depicting circaadian rhythms.
Sleep is controlled by
neurotransmitters largely acetylcholine (ACH). These act on neurons present in
brainstem and spinal cord and signals are produced from the SCN. The sleep/wake
cycle of humans is regulated by light and temperature mainly. Any changes in
these will either shift or disrupt the sleep/wake cycle.
Endogenous melatonin
secreted by pineal gland also illustrates close alliance with the internal
circadian sleep rhythm. Melatonin increases during darkness and decreases
during daytime. Because of this melatonin is capable of inducing sleep when
homeostatic drive to sleep is insufficient. It also helps in adjusting the
circadian sleep rhythm to new desired timings.
Disturbances of sleep -
circadian - rhythm:
Many health problems
are associated with disturbances in sleep. These disorders could be temporary
like
Seasonal effective
disorder (SAD): This is a kind of depression triggered by seasonal changes.
Seasonal effective disorder is triggered due to changes in seasons like winter
where the duration of day is shorter compared to darkness. In such cases the
SAD is referred as 'winter-onset depression' where the symptoms like tendency
to oversleep, drop in energy level, fatigue start in late fall or early summer
and continue to early summer. This is the most common type of SAD. About half a
million people suffer with this.
The less prevalent one
is 'summer-onset depression' which starts in summer and continues to early
winter. This is identified by insomnia, agitation, decreased appetite.
The common temporary
sleep circadian rhythms include jet lag and problems resulting from working
late shifts.
Delayed sleep phase
syndrome (DSPS): This is also called as 'phase lag'. DSPS unlike jet lag, is a
persistent condition resulting due to desynchronisation between body's
biological clock and external environment. Patients with this disorder tend to
fall asleep late and subsequently face difficulty in waking up early. The
patients with this propensity are referred as 'Night owls'.
This explains why some
people prefer to work late in nights than morning times.
Thus circadian rhythms
regulate the sleep and wakefulness cycle and any changes in it produce
disorders. Therefore to maintain harmony with the environment these circadian
rhythms should be balanced with the normal patterns of the body.
Heart Attack -
Symptoms, Misdiagnosis and Warning signs - Short Medical Article: Read here
[http://www.explainstuff.com/2010/06/06/heart-attack-symptoms-misdiagnosis-and-warning-signs-medical-article/].
Circadian Rhythm
Definition | Circadian Rhythms and sleep: Read here [http://www.explainstuff.com/2009/08/21/circadian-rhythm-definition-circadian-rhythms-and-sleep/].
Inspired by watching
episode 5 of the Human Longevity Project we, at Bulletproofbodies dived into
the research about exercise and Circadian Rhythm.
It's time to get Geeky!
Circadian Rhythm is so important that last year it won the Nobel prize about Fruit flies.
Your body has a Master Clock.
Every animal and plant on the planet is on a 24 hour cycle.
Imagine messing about with the 24 hour day.
Making it 19 hours or 29 hours, how would that effect us?
The Genes discussed in the following articles are named Period, Timeless & Double Time. Hopefully the Video will explain it.
Discussion on the
molecular basis for the circadian rhythm in fruit flies from:
1. Siwicki,
Eastman, Petersen, Rosbash, and Hall. “Antibodies to the period gene product of
Drosophila reveal diverse tissue distribution and rhythmic changes in the
visual system” Neuron (1988). https://doi.org/10.1016/0896-6273(88)...
2. Liu, Zwiebel,
Hinton, Benzer, Hall, and Rosbash. “The period gene encodes a predominantly
nuclear protein in adult Drosophila” Journal of Neuroscience (1992). http://www.jneurosci.org/content/jneu...
3. Vosshall, Price,
Sehgal, Saez, and Young. “Block in nuclear localization of period protein by a
second clock mutation, timeless” Science (1994). https://doi.org/10.1126/science.8128247
4. Price, Blau,
Rothenfluh, Abodeely, Kloss, and Young. “double-time is a novel Drosophila
clock gene that regulates PERIOD protein accumulation” Cell (1998). http://dx.doi.org/10.1016/S0092-8674(... So hopefully you got something out of this blog? Did you get your Geek on? Pay attention to your Circadian Rhythm. Video: https://www.youtube.com/channel/UCNfAxyi_7bxdhdfwqffVzWQ
This week we explain our theme of Circadian Rhythm. Often referred to as
the "body clock," the circadian rhythm is a cycle that tells our
bodies when to sleep, rise, eat—regulating many physiological processes.
This internal body
clock is affected by environmental cues, like sunlight and temperature.
When one's circadian
rhythm is disrupted, sleeping and eating patterns can run amok.
Circadian rhythms are
physical, mental, and behavioral changes that follow a daily cycle.
They
respond primarily to light and darkness in an organism's environment.
Sleeping
at night and being awake during the day is an example of a light-related
circadian rhythm.
Circadian rhythms are found in most living things, including
animals, plants, and many tiny microbes. The study of circadian rhythms is
called
"Chronobiology."
A growing body of research is examining the adverse health effects a disrupted circadian rhythm can have, like increasing the chances of cardiovascular events, obesity, and a correlation with neurological problems like depression and bipolar disorder.
Circadian Rhythm has become so important that researchers studying Chronobiology were awarded the 2017 Nobel Prize in physiology or medicine. Think about the time of day that you exercise, eat and sleep. Eat, Sleep, Train, Repeat but always in Rhythm. If you are out of Sync with your Circadian Rhythm then change what you are doing.
Inspired by watching
episode 5 of the Human Longevity Project we, at Bulletproofbodies dived into
the research about exercise and Circadian Rhythm.
Circadian Rhythm is any
biological process that displays an oscillation of hormonal activity around a
24 time period of day and night.
These 24-hour rhythms are driven by a
circadian clock.
The research listed below has highlighted that you can recover in a more optimal way if you do your High Intensity Training in the EVENING rather than the morning.
What's the difference between Primal Movement and Modern Exercise?
Just ask Darryl Edwards.
Darryl Edwardsis a London, UK based movement coach, play
advocate and Personal Trainer.
He shares tips and
strategies to get you moving like a primal human
(multi plane
movements).
Darryl Edwards developed the PRIMAL PLAY™ methodology to inspire children and adults to make activity fun while getting healthier, fitter and stronger in the process.
Primal Play is many things. It’s a feeling about how we live our lives. It’s a way of orienting yourself in the world. It’s a super creative and always evolving exercise and movement program. It’s a social and community creating experience. It’s a way of rediscovering something deep and essential and exhilarating about ourselves as human beings. And it’s Darryl Edward’s life passion.
02:10 Your
Extraordinary Feet:
03:11 Humans are
Movement Generalists:
06:54 Paleo Fitness:
12:12 Start Barefoot
Walking:
13:30 You’ll be Lighter
on Your Feet:
16:32 Your Feet Spread:
17:51 Training Outside
in Natural Weather Conditions:
