How Your Circadian Rhythm Tunes Your Health.

                      

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

Article Source: https://EzineArticles.com/expert/Lillian_S_Walsh/80335

Video: https://www.youtube.com/user/TEDxYouth

Smart Phones, Exercise & Better Sleep.

                    

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

Article Source: https://EzineArticles.com/expert/Joel_Travers_King/688860

Video: https://www.youtube.com/user/cck197

Top 8 Ways to OPTIMIZE Your Circadian Rhythm

                    

We continue the theme of Circadian Rhythm.

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

Article Source: https://EzineArticles.com/expert/Kathleen_Pleasants/70185

Video: https://www.youtube.com/user/GuerrillazenFitness

Your Body's Master Clock

                   

We continue the theme of Circadian Rhythm.

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/].

Article Source: https://EzineArticles.com/expert/Adarsh_Y/341454

Video: https://www.youtube.com/user/TEDEducation

Circadian Rhythm - It's time to get a bit Geeky!

                   

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

Circadian Rhythms Explained

                     

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.

Video:https://www.youtube.com/user/OxfordSparks 

When Is The Best Time To Do High Intensity Training?

               

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.

RESEARCH:

Interactions of cortisol, testosterone, and resistance training: influence of circadian rhythms. https://www.ncbi.nlm.nih.gov/pubmed/2...

Effect of time-of-day-specific strength training on serum hormone concentrations and isometric strength in men. https://www.ncbi.nlm.nih.gov/pubmed/1...

Circadian Rhythms in Exercise Performance: Implications for Hormonal and Muscular Adaptation https://www.ncbi.nlm.nih.gov/pmc/arti...

Effect of time-of-day-specific strength training on maximum strength and EMG activity of the leg extensors in men. https://www.ncbi.nlm.nih.gov/pubmed/1...

So there you have it.

HIIT (High Intensity Interval Training) it in the evening.

Video: https://www.youtube.com/user/drericberg123

Primal Movement VS Modern Exercise

What's the difference between Primal Movement and Modern Exercise?

Just ask Darryl Edwards.

Darryl Edwards  is 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:

24:50 A Holistic Practice of Health:

26:13 A State of Mindfulness:

28:35 Low Carbohydrate Diet:

30:24 Darryl was Pre-Diabetic:

33:02 Sleep Quality:

33:42 Darryl’s Desert Island Herb/Nutrient:

34:26 Darryl’s Ideal Morning Routine

36:21 Darryl’s Elevator Pitch

Video: https://www.youtube.com/user/highintensityhealth

Explore Fitness with - 'The Power of Primal Play'

Following our theme on the #humanlongevityproject

We introduce you to Darryl Edwards from Primal Play.

So Darryl, what's the most popular exercise?

"The most popular day to exercise is 'tomorrow'.

Let's face it exercise can be perceived as boring, it can be difficult to motivate ourselves when we are competing with an environment that encourages us to be sedentary.

We know the health benefits, we know we would feel better afterwards, but why can it feel so awful even thinking about exercise.

Let alone doing it?

This was a puzzle I have tried to solve, and I sincerely believe that Primal Play is one solution that might just get us there."

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.

That’s a lot. And the coolest thing about all of it? It’s all FUN.

 Everything about Primal Play ­­from the interesting, even outlandish movements (carry your friend, anyone?), to the academic theory, the people involved in it, and the many health benefits you get from doing it­­ all centres around this powerful idea that humans benefit most from activities that are pure, raw, all-out, rewarding fun.

 

When we have fun we get the same endorphin kick people get from long endurance exercise, except we get that kick instantly, constantly, and much more intensely. When we have fun it feeds our brains and our emotions. When we play we kick our minds into imagination mode, and we tap into that powerful charge we get from positive experiences with other happy people.

 Primal Play movement gives us the benefits of functional fitness training, but doesn’t stop there. It takes us beyond exercise. It takes us into fun.

 

What other health program can say that?

“Play keeps us vital and alive. It gives us an enthusiasm for life that is irreplaceable. Without it, life doesn’t taste good.”

— Lucia Capocchione

WHAT IS "PRIMAL"?

 

There is a strong push in the health community to learn more about our basic internal programming, to discover exactly what we are designed to be by our DNA.

One way of finding answers about our design is to look back to how we lived in other times, before civilization came along. To search for our more “primal” ways of living, and perhaps find some answers there.

 We do this most easily by studying people who never have created cities or civilizations. We look at the tribes that still exist that never changed from how all humans lived thousands of years ago.

 The primal world is much more complex and interesting that the simple ways we think of it. Primal people danced, celebrated, competed, hunted, walked, dealt with nature ­­and played. In incredibly creative and fascinating ways.

 You can still see of our human past in what we do today. Music, drumming, hiking, camping, fishing, swimming, gardening, sports, laughter, even dancing in dance clubs, all tap into the primal part of us.

 And that’s because we all still carry with us our original primal programming. Tapping into those basic human directives gives us benefits we can’t even begin to understand yet. But if you do it right, if you find your connection to the world and your body in the world, you know it. You feel it in your bones.

Because it’s fun!

Darryl Edwards (a.k.a. The Fitness Explorer) is a movement therapist, paleo nutritionist, blogger and published author of “Paleo Fitness” from London, England. He speaks about his experiences with a primal lifestyle that has made him fitter and healthier in his forties than ever before.

Darryl is a contributor to Paleo Magazine and has been a presenter at various symposiums such as Paleo:f(x), PrimalCon, AHS (Ancestral Health Symposium) and other events globally introducing the world to ‘Primal Play’. More information about Darryl can be found by visiting his website: www.thefitnessexplorer.com




Video: https://www.youtube.com/user/lowcarbdownunder

The secrets to human longevity

The Human Longevity project is a 9 part documentary that is available this week.

With more Healthcare professionals than ever in our history, why is the world so sick?

Obesity, Diabetes, Cancer, Mental Health Issues, Sedentary lifestyle.

There has to be a different way.

As I'm writing this Blog I'm listening to episode 3.

Available at the link below:

https://humanlongevityfilm.com

We know that diet and exercise is important.

But what diet?

May be it's up to YOU to find YOUR ideal diet.

Remember that what you eat transfers to how your genes express themselves.

Different foods will switch on different genes.

Eat as much variety of foods stuff (quality) as you can.

What about natural light, getting back to nature and moving more throughout the day.

By separating ourselves from nature, we have made ourselves sick.

One hour of daily exercise does not negate a day of sitting.

However, you are not protected by this knowledge, unless you actually apply it!

Join Jason Prail and the Human Longevity Project Team:

https://humanlongevityfilm.com

Video: https://www.youtube.com/user/Jobed883