WHAT IS CIRCADIAN RHYTHM?
circadian rhythmit can simply be expressed as our biological clock and basically adopts the regular maintenance of our body’s functions. circadian rhythm It is defined as the repetition of the physiological, behavioral and biological rhythms on living things as a result of the 24-hour cycle of the world around its axis in the sources. Many body mechanism changes, including our heart rate, hormone secretion, body temperature, blood pressure, sleep-wake cycle, are part of the circadian rhythm. circadian rhythmDisruption in ‘s existing routine paves the way for the formation of some diseases such as obesity, hypertension, diabetes, heart diseases and metabolic syndrome.
EFFECT OF CIRCADIAN RHYTHM ON NUTRITION
Many events that we experience in our daily life directly or indirectly affect our nutrition. Chief among these are stress and sleep patterns. While a stressful lifestyle can cause us to change our eating habits, having an inadequate or unbalanced sleep pattern directly affects nutrition. circadian rhythmThere is a strong relationship between sleep and sleep patterns. circadian rhythm It is affected by some factors, especially light and heat. Our sleep pattern is maintained in a certain order with the daylight cycle. When this order is disrupted, the body is disrupted not only physically but also metabolically, and as a result, weight gain can be seen with a positive energy balance. Studies show that cyclical changes in appetite mechanisms and excessive energy intake and weight gain due to sleep disorders seen in people who work in shifts or travel frequently (jet-lag). Especially in today’s age, busy working hours and changing living conditions can lead individuals to sleep disorders. circadian rhythmDisorders seen in Turkey are also seen as one of the underlying factors for disease groups with a high prevalence in the world, including our country.
circadian rhythm In a study conducted on the relationship between diet and nutrition, some changes were found in the diet after insufficient and unbalanced sleep. It was observed that the people participating in the study consumed more food and snacks at night after being exposed to insufficient sleep, therefore they skipped breakfast meals, the meal times were irregular, the consumption of vegetables decreased almost to nothing, and their food preferences were in favor of high-energy and fatty foods. As a result of the same study, while the levels of leptin, which is the satiety hormone, were decreased in people with sleep disorders, an increase was found in the levels of ghrelin, which we know as the hunger hormone. There are many studies in the literature proving that there is a direct relationship between circadian rhythm and nutrition.
HOW CAN WE MAINTAIN OUR CIRCADIAN RHYTHM?
- The quality of sleep is as important as how long we sleep. For adequate sleep, we need to complete a minimum of 7-8 hours of sleep.
- circadian rhythm It is most affected by light and heat. For this reason, we should keep the technological devices in the environment we sleep in out of the room.
- We should take care not to consume caffeine and energy-containing foods such as tea, coffee, chocolate in the evening and before sleep.
- If we are having trouble falling asleep, we can get help from some herbal teas that will make it easier.
- In case of jet-lag after a long journey, a diet and snack order should be created in accordance with the local time of the location. Ensuring this order will help the circadian rhythm to be affected at a minimum level.
- Especially the stress factors that we are exposed to in daily life can negatively affect our sleep patterns. For a healthy sleep process, it is recommended to manage stress and stay away from these factors as much as possible.
- It is very important for people who work in shifts and long working hours to plan their diets according to their working hours. Their diet should be regulated with plenty of fiber and protein content, and instead of simple carbohydrates, complex carbohydrates that will provide satiety for a long time and prevent blood glucose imbalances during the day should be preferred.
Adequate water (2-2.5 liters) should be consumed throughout the day. In order not to interrupt sleep, it is necessary to stop water consumption 45 minutes-1 hour before going to sleep.
- circadian rhythmIt is very important to maintain an adequate, balanced and healthy diet throughout the day for the regularity of the patient.