I want to bring us some interesting expert advice from circadian rhythm experts, starting with Satchin Panda, author of, “The Circadian Code.” He has done some compelling research in mice which can be applied to humans in a low risk “try this at home” manner.
First things first, what is circadian rhythm? The circadian rhythm is a natural, internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours. It is often referred to as the “body clock” or “biological clock” because it influences various physiological functions, including sleep/wake, hormone secretion, body temperature, and metabolism. Circadian rhythm is deeply connected to mood, levels of focus and social patterns. And YES you are connected to circadian rhythm even if you work shift, are a caregiver who wakes up 50 times a night or have a wildly fluctuating schedule. All species have evolved with cues from light/dark and temperature so our bodies have learned to interpret these signals to figure out what time of day it is.
Then of course we have modern societies with indoor heating and streetlights so things can get a bit messy when all of our cues are thrown off… Essentially, despite our best efforts, we can unknowingly be confusing our brains and bodies throughout the 24 hour cycle.
But help is on the way!
Satchin Panda has some tips for us to improve energy and mood throughout the day, sleep quality AND longevity health outcomes. Sign me up! What does he recommend?
In the pursuit of longevity, author of “The Circadian Code,” Panda offers valuable insights into how our daily habits and routines can profoundly impact our health and longevity:
1. Embrace the Power of Circadian Rhythms:
Our bodies operate on a finely tuned internal clock known as the circadian rhythm. This biological clock regulates various physiological processes, including sleep-wake cycles, hormone secretion, and metabolism. By aligning our daily activities with the natural rhythms of the day, such as exposure to daylight during the morning and darkness at night, we can optimize our health and well-being.
2. Prioritize Consistent Sleep Patterns:
Quality sleep is paramount for longevity, and Satchin Panda emphasizes the importance of maintaining consistent sleep-wake schedules. Irregular sleep patterns disrupt the circadian rhythm, leading to potential health consequences such as increased risk of obesity, diabetes, and cardiovascular disease. Establish a consistent bedtime routine to signal to your body that it’s time to wind down. Do you have an irregular schedule? Check out my next blog for tips on that from Russell Foster.
3. Practice Time-Restricted Eating:
Another key aspect of Satchin Panda’s longevity strategy is time-restricted eating, also known as intermittent fasting. By limiting the window of time in which you consume food each day, such as restricting eating to an 8- to 10-hour period, you can enhance metabolic health, promote weight loss, and potentially extend lifespan. This approach aligns with our natural circadian rhythms and allows the body to undergo periods of fasting and repair. There are many ways to practice TRE or IF so it is definitely NOT one size fits all. Play around with it to find a style that works for you. Many people find it simply isn’t possible or sensible every day of the week, but can be incorporated into their overall lifestyle.
ZenwithGwen 