Biological rhythms and health: how to live in harmony with nature

Biological rhythms and health: how to live in harmony with nature

I. Fundamentals of biological rhythms

1. Definition and classification of biological rhythms. Biological rhythms are cyclic changes in the intensity of biological processes and phenomena that occur at all levels of organization of living systems: from molecular and cellular to organism and population. These rhythms are congenital and inherited, but can be modulated by environmental factors. They are classified according to the period of vibrations on:

   • Circus rhythms: The period is about 24 hours (lat. circa “Around, dies – day). Adjust the sleep-blessing, body temperature, the production of hormones, metabolism and other physiological processes.
   • Infradian rhythms: The period is more than 24 hours. Examples include the menstrual cycle, seasonal rhythms (migration, reproduction), annual rhythms of molting in animals.
   • Ultradian rhythms: A period of less than 24 hours. These include heart rhythm, breathing, sleep cycles, hormone pulsation (for example, cortisol).
   • Current (circus) rhythms: The period is about 29.5 days associated with the lunar cycle. Influence the propagation of some marine organisms and can have a weak effect on a person.
   • Urological (circaannual) rhythms: The period is about a year. The reproduction, migration, molting, accumulation of fat in animals are regulated, and can also affect seasonal affective disorders in humans.

2. The role of “biological watches” and their localization. Biological watches are internal mechanisms generating biological rhythms. In mammals, including a person, the main “rhythm driver” is in the suprachiasmic nucleus (SCN) of the hypothalamus. SCN receives information about illumination directly from the retina and synchronizes other biological watches in the body located in various organs and tissues (liver, heart, pancreas, etc.). These peripheral watches are responsible for the local regulation of physiological processes.

3. Molecular mechanisms of circadian rhythms. The main molecular mechanism of circadian rhythms is based on the cycles of transcription and broadcasting of the “clock” genes (Clock Genes). Key genes include PER, CRY, CLOCKAnd Bmal1.

   • Transcription-transplant loop: Clocks and Bmal1 form a dimer that binds to DNA and activates the transcription of genes PER And CRY. PER and Cry proteins accumulate in the cytoplasm and then move to the core, where they inhibit the activity of the Clock-Bmal1 complex, thereby suppressing their own transcription. Over time, the levels of Per and Cry are reduced, which allows the Clock-Bmal1 complex to activate the transcription again PER And CRYlaunching a new cycle.
   • Phosphorylation and degradation of proteins: The phosphorylation of PER and CRY protein, carried out by caseinsinase I (CKI), plays an important role in the regulation of their stability and translocation in the nucleus. Phosphorized proteins degraded faster, which helps maintain a 24-hour rhythm period.
   • Other clips-hours: In addition PER, CRY, CLOCKAnd Bmal1there are other genes involved in the regulation of circadian rhythms, such as TIMELESS, DOUBLETIME, REV-ERBαAnd RORα. They participate in various aspects of the regulation of transcription and post-translatal modifications of protein hours.

4. The influence of external factors (Zeitgeber) on biological rhythms. Circat rhythms are endogenous, but should be synchronized with the environment to maintain optimal physiological function. The main external signals, synchronizing (Entranment) circadian rhythms are called Zeitgeber (from German “Giving Time”).

   • World: The most powerful Zeitgeber for most organisms, including humans. Light that enters the retina of the eye activates the ganglion cells of the retina containing melanopsin, which transmit information directly to the SCN. SCN uses this information to regulate the production of melatonin epiphysis (pineal gland) and to synchronize peripheral watches. Blue light (460-480 Nm) is most effective for suppressing the production of melatonin and the shift of circadian rhythms.
   • Temperature: Circat temperature rhythms also play an important role in synchronization of physiological processes. Environmental temperature fluctuations can affect the activity of genes hours and the SCN function.
   • Social signals: The regular daily routine (eating time, physical activity, social interactions) can serve as a powerful Zeitgeber, especially in the absence of regular exposure to light. Social interactions and planned events can help stabilize circadian rhythms.
   • Nutrition: The time of eating can affect the activity of peripheral watches, especially in the liver and intestines. Unregular nutrition or night food can disrupt the synchronization of the peripheral watch with SCN, leading to metabolic disorders.
   • Physical activity: Regular physical exercises can help strengthen circus rhythms and improve sleep quality. However, the time of physical activity is also important; Exercises in the evening can delay the onset of sleep.

II. The influence of biological rhythms on health

1. Sleep and wakefulness: circus rhythms and their violations. The Son-Bodming cycle is one of the most important and obvious manifestations of circadian rhythms. It is regulated by complex interaction between SCN, hormones (melatonin, cortisol), and other neurotransmitters (adenosine, histamine).

   • Sleep stages: The dream consists of several stages: NREM (Non-Rapid Eye Movement) Sleep (Stages N1, N2, N3) and REM (Rapid Eye Movement) Son. Each stage is characterized by certain changes in brain activity, heart rate, breathing and muscle tone.
   • The role of sleep: Sleep is necessary for the consolidation of memory, restoration of physical and mental energy, regulation of the immune system and other important physiological processes. The lack of sleep is associated with an increased risk of developing various diseases, including cardiovascular diseases, diabetes, obesity, depression and cognitive disorders.
   • Sleep disturbances associated with circus rhythms:
     • Sleeping delay syndrome (DSPS): A person falls asleep and wakes up much later than usual.
     • Early sleep phase syndrome (ASPS): A person falls asleep and wakes up much earlier than usual.
     • Unregular Sleep Cycle Bodeling (ISWRD): Lack of sustainable rhythm of sleep.
     • Shift work: Work at night or in shifts violates circus rhythms and increases the risk of various diseases.
     • Jet LAG (desinchronosis): It occurs with a rapid intersection of several time zones and leads to a temporary desinghronization of internal watches with external time.

2. Hormonal regulation and circus rhythms. The development of many hormones is subordinated to circus rhythms that regulate various physiological functions.

   • Melatonin: The hormone produced by the pineal gland in the dark. It regulates the sleeping cycle, reduces body temperature and has an antioxidant effect. The production of melatonin is suppressed by light, especially in blue light.
   • Cortisol: The stress hormone produced by the adrenal glands. The level of cortisol usually rises in the morning, contributing to awakening and activity, and decreases in the evening, preparing the body for sleep.
   • Insulin: The production of insulin pancreas is also subject to circus vibrations. The sensitivity to insulin is usually higher in the morning and decreases in the evening. Violation of circadian rhythms can lead to insulin resistance and increased risk of type 2 diabetes.
   • Growth hormone: It is mainly produced by the pituitary gland during sleep. It is necessary for the growth and restoration of tissues, as well as for the regulation of metabolism.
   • Leptin and Grillin: Hormones regulating appetite. Leptin produced by adipose tissue suppresses appetite, and Grelin produced by the stomach stimulates appetite. The circus rhythms of these hormones can affect food behavior and weight.

3. The influence of circadian rhythms on metabolism and weight. Circat rhythms play an important role in the regulation of metabolic processes, such as glucose metabolism, lipid metabolism and energy balance. Violation of circadian rhythms can lead to metabolic disorders and weight gain.

   • Glucose metabolism: Sensitivity to insulin and glucose tolerance is usually higher in the morning and decrease in the evening. Night food or irregular nutrition can disrupt the circadian rhythms of glucose metabolism and lead to insulin resistance and increased risk of type 2 diabetes.
   • Lipid metabolism: Circat rhythms affect the synthesis and decay of fat. Violation of circadian rhythms can lead to the accumulation of fat in the liver and an increase in the risk of developing non -alcoholic fatty liver (NAFLD).
   • Energy balance: Circat rhythms affect appetite, food behavior and energy costs. Violation of circadian rhythms can lead to an increase in calorie intake, a decrease in physical activity and weight gain.

4. The immune system and circadian rhythms. The immune system is also susceptible to circadian rhythms. The activity of immune cells, such as T cells, B cells and NK cells, varies throughout the day. Violation of circadian rhythms can weaken the immune system and increase susceptibility to infections.

   • Inflammatory processes: The development of inflammatory cytokines, such as IL-6 and TNF-α, is also subject to circus vibrations. Chronic violation of circadian rhythms can lead to chronic inflammation and increase the risk of various diseases, including cardiovascular diseases, cancer and autoimmune diseases.
   • Vaccination: The effectiveness of vaccination can vary depending on the time of day. Studies show that vaccination at a certain time of the day can lead to a stronger immune response.

5. Mental health and circadian rhythms. Circat rhythms play an important role in the regulation of mood, cognitive functions and mental health. Violation of circadian rhythms is associated with an increased risk of development of depression, bipolar disorder, anxiety disorders and other mental diseases.

   • Depression: Violation of circadian rhythms, such as sleep disturbance and a change in the regime of the day, is a common symptom of depression. Light therapy and chronotherapy can be effective methods of treating depression.
   • Bipolar disorder: Circat rhythms play an important role in the regulation of mood in people with bipolar disorder. Violation of circadian rhythms can provoke manic or depressive episodes.
   • Alarm disorders: Disorders of sleep and circadian rhythms can aggravate the symptoms of anxiety disorders, such as generalized alarming disorder and panic disorder.
   • Cognitive functions: Circat rhythms affect cognitive functions, such as attention, memory and learning. The lack of sleep and violation of circadian rhythms can worsen cognitive functions.

6. Circus rhythms and risk of cancer. Studies show that a violation of circadian rhythms, for example, in night shift workers, may be associated with an increased risk of developing certain types of cancer, such as breast cancer, prostate cancer and colon cancer.

   • Melatonin: Melatonin has an antioxidant and anti -inflammatory effect and can inhibit the growth of tumor cells. The suppression of the production of melatonin with light at night can contribute to the development of cancer.
   • CHICS-CHICS: Hall genes are involved in the regulation of the cell cycle, DNA reparations and apoptosis. Violation of the activity of genes hours can lead to a violation of cell division and an increase in the risk of cancer.
   • Immune system: Circat rhythms affect the activity of the immune system. Violation of circadian rhythms can weaken the immune system and allow tumor cells to avoid detection and destruction.

7. Cardiovascular diseases and circadian rhythms: Arterial pressure, heart rate and blood coagulation demonstrate circus oscillations. Violation of these rhythms, caused by interchangeable work, lack of sleep or an irregular lifestyle, can increase the risk of cardiovascular diseases, such as hypertension, myocardial infarction and stroke.

   • Arterial pressure: Arterial pressure usually decreases during sleep and rises in the morning. The absence of a night decrease in blood pressure (Non-dipping) is associated with an increased risk of cardiovascular diseases.
   • Heart rate: The heart rate also decreases during sleep and increases during activity.
   • Blood coagulation: Blood coagulation tends to be higher in the morning, which can explain the increased risk of myocardial infarction and stroke in the morning.
   • Inflammation: Violation of circadian rhythms can lead to chronic inflammation, which is a risk factor for cardiovascular diseases.

III. How to live in harmony with nature: practical advice

1. Optimization of the effects of light. Light is the most powerful Zeitgeber, so the optimization of light exposure is crucial for maintaining healthy circadian rhythms.

   • Daylight: Spend as much time as possible in daylight, especially in the morning. Open curtains and blinds, go for walks, play sports in the open air.
   • Evening light: Avoid bright light in the evening, especially blue light from the screens of electronic devices (TVs, computers, smartphones, tablets). Use blue light filters, turn on the “night mode” on the devices, install warm light in the house.
   • State therapy: If you have circus rhythms, such as the phase delay syndrome or seasonal affective disorder, light therapy using a special lamp can be an effective treatment method. Consult a doctor to obtain recommendations for the use of light therapy.

2. Regular sleep mode. Try to go to bed and wake up at the same time every day, even on weekends. This will help strengthen your circus rhythms and improve sleep quality.

   • Refresh preparation: Create a relaxing ritual before bedtime. Take a warm bath, read the book, listen to calm music, take yoga or meditation.
   • Comfortable bedroom: Provide the dark, quiet and cool atmosphere in the bedroom. Use the curtains of blackout, bears or white noise to block light and noise. Maintain a comfortable temperature in the bedroom (about 18-20 degrees Celsius).
   • Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep. Avoid their use a few hours before bedtime.

3. Regular nutrition. Eat food at the same time every day. This will help synchronize your peripheral clock and improve metabolism.

   • Breakfast: Breakfast is the most important meal. He triggers metabolism and gives energy for the whole day. Choose nutritious breakfasts rich in proteins, complex carbohydrates and fiber.
   • Avoid night food: Night food can disrupt circidous rhythms and lead to metabolic disorders. Try not to eat 2-3 hours before bedtime.
   • Limit sugar and processed products: Sugar and processed products can disrupt circidous rhythms and contribute to the development of metabolic diseases.

4. Physical activity. Regular physical exercises can help strengthen circus rhythms and improve sleep quality. However, the time of physical activity is also important. Avoid intense exercises a few hours before bedtime.

   • Morning activity: Physical activity in the morning can help synchronize your circus rhythms and increase the level of energy for the whole day.
   • Moderate exercises: Choose moderate exercises such as walking, swimming or yoga.
   • Regularity: Try to engage in physical exercises regularly, at least 30 minutes a day.

5. Social interactions. Social interactions can serve as powerful Zeitgeber and help stabilize circus rhythms.

   • Communicate with friends and family: Regular social interactions can improve mood and reduce stress.
   • Participate in social events: Join clubs, interest groups or volunteer organizations.
   • Work in the team: Work in the team can provide regular social interactions and structure during the day.

6. Stress management. Chronic stress can disrupt circus rhythms and negatively affect health. Look for stress control methods such as meditation, yoga, breathing exercises or therapy.

   • Meditation: Meditation can help calm the mind and reduce stress.
   • Yoga: Yoga combines physical exercises, breathing techniques and meditation and can help improve physical and mental health.
   • Respiratory exercises: Respiratory exercises can help reduce stress and improve sleep.
   • Therapy: If you experience difficulties with stress management, contact a psychologist or psychotherapist.

7. Avoid replaceable work, if possible. Replaceable work is a strong desinchronizer of circadian rhythms and is associated with an increased risk of developing various diseases. If you are forced to work in shifts, try to minimize the negative consequences for health.

   • Regular schedule: If possible, adhere to a regular work schedule. Avoid frequent shift change.
   • World: Use bright light at work to suppress the production of melatonin and maintain vigor.
   • Darkness: Provide the complete darkness in the bedroom during sleep.
   • Melatonin: In some cases, a doctor may recommend a melatonin intake to facilitate adaptation to replaceable work.
   • Healthy lifestyle: Observe a healthy lifestyle, including regular nutrition, physical activity and stress management.

8. Traveling and changing time zones (Jet Lag): When traveling through a few time zones, the body experiences the desinchronization of circadian rhythms, which leads to Jet Lag.

   • Adaptation before the trip: A few days before the trip, begin to gradually move the time of sleep and wakefulness in accordance with the time at the destination.
   • World: Use light to accelerate adaptation. If you fly east, avoid light in the morning and get light in the evening. If you fly west, get light in the morning and avoid light in the evening.
   • Melatonin: Melatonin intake can help accelerate the adaptation to a new time zone.
   • Hydration: Drink enough water to avoid dehydration that can aggravate the symptoms of Jet Lag.
   • Avoid alcohol and caffeine: Alcohol and caffeine can disrupt sleep and aggravate the symptoms of Jet Lag.

9. Monitoring and tracking of rhythms. Use activity trackers, tracking applications or a diary to track your sleep rhythms, nutrition, activity and mood. This will help you identify patterns and determine which factors affect your biological rhythms.

10. Consultation with a specialist. If you have suspicions of violation of circadian rhythms or if you experience sleep problems, consult a doctor or a dream specialist. They can diagnose and prescribe the appropriate treatment.

IV. Further research and prospects

1. Personalized medicine and chronotherapy. The development of personalized medicine will adapt the treatment and prevention of diseases, taking into account the individual circadian rhythms of the patient. Chronotherapy is a treatment method that takes into account the patient’s circus rhythms to optimize the time of medication or procedures.

2. The study of the influence of biological rhythms on aging. Violation of circadian rhythms is associated with accelerated aging. Further research is aimed at clarifying the mechanisms that connect circus rhythms and aging, and at the development of strategies to slow down aging by maintaining healthy circadian rhythms.

3. Development of new methods for treating circus rhythms. New drugs and methods of treatment are being developed aimed at regulating genes hours and restoring normal circadian rhythms.

4. The influence of microbiota on circus rhythms: Studies show that the intestinal microbiota is also susceptible to circus rhythms and can affect the circus rhythms of the host. Further research is aimed at studying the interaction between microbiota and circadian rhythms and the development of strategies to maintain a healthy microbiota to improve circadian rhythms and overall health.

5. Circus rhythms and physical training: Training time can affect the results. Studies show that training at a certain time of the day can be more effective for improving strength, endurance and metabolism.

Life in harmony with nature, respect and maintenance of our biological rhythms is the key to health, longevity and prosperity. The adoption of conscious decisions regarding light, sleep, nutrition, activity and stress management allows us to support our inner clock and enjoy a full -fledged life.