Circadian Rhythm Balance Your Body

Circadian Rhythm Optimize Metabolism 

Circadian rhythms is the field of study which explores the relationship between the body's internal clock, in which diet, sleep, exercise impact metabolic health and energy balance.  Dieting with the intention of losing weight often requires regulating caloric intake with the purpose of improving one's physical condition while losing weight especially for the purpose of reducing obesity related conditions.  Various diet plans focus on reducing calorie intake using portion control, eating the right amount of food equally spaced throughout the day to induce satiety feelings of fullness.  Consistent meal timing aligns with circadian rhythms which help regulate the appetite improving overall health.  Circadian rhythms is your body's 24 hour internal clock system that regulates sleep cycles, sleepiness and alertness, including other biological processes like hormone release, appetite and body temperature.  It is known as the body's clock controlled by a part of the brain called the superachiasmatic nucleus (SCN) which responds primarily to light, and darkness regulating the body's circadian rhythm. 

Disruptions in irregular schedules like work related changes, jet lag or even screen time can negatively impact health which may result in diabetes, depression and obesity.  “Energy metabolism and appetite regulating hormones follow circadian rhythms which when disrupted could lead to adverse metabolic consequences.  Such circadian misalignment, a mismatch between endogenous circadian rhythms and behavior which is severely experienced by shift workers due to nighttime wake, daytime sleep, and eating at night.  However, circadian misalignment is not restricted to shift workers, milder shift workers in sleep and meal times termed social eating and jet lag, which are highly prevalent in the general population.” PubMed  The circadian rhythm is the body's natural wake sleep cycle which is influenced by light exposure, physical activity and meal timing.  Regulate your circadian rhythm by getting exposed to bright sunlight early in the morning to help suppress melatonin production promoting wakefulness and increasing physical energy. 

Avoid blue light from screens, computers, iPhones before bed as it can suppress melatonin production interfering with sleep cycles.  Blue light can disrupt your circadian rhythm by suppressing your melatonin production.  Improving sleep quality by wearing blue light blocking glasses or using blue light blocking filters on digital devices in the evening may help you fall asleep more easily by regulating your circadian rhythm.  Your circadian rhythm is your body's internal clock which plays a powerful role in weight management. The food you eat and when you sleep directly influences how your body stores fat, burns off calories and regulates hunger.  Optimize metabolism timing your meals in advance, eating early in the day aligning with peak insulin sensitivity helping to regulate blood sugar levels, reducing fat storage and having smaller meals in the evening.  Strategies like time restricted feeding (TRF) particularly early (TRF) emphasizes eating a larger breakfast, larger lunch, and a smaller dinner packed full of lean proteins like beef, chicken, fish, eggs, vegetables, nuts , seeds, vegetables, fruits and healthy fat sources equally spaced throughout the day defining a window for metabolic health. 

Late night eating can desynchronize your internal clock leading to impaired glucose metabolism increasing fat storage in the body.  Consuming balanced meals during your active phase helps regulate blood sugar more effectively which is a key factor in preventing metabolic diseases like type 2 diabetes, and obesity.  The fastest way to lose weight is establishing regular eating, sleeping and exercising  schedules helps your body's metabolic rhythms promote overall health helping you lose weight. 

Cheers! 

Patricia Lynn

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