by Tami Raco Health Coach and Personal Trainer
Just as our world has seasons, our body has its own rhythm and cycles. Although many of us do not think much about the natural rhythm of our body, it is something worth understanding. Our body has genes that are called “clocked genes” that need to synchronize in the body with a rhythm. This rhythm affects everything ranging from our immune system to our organ function, liver, heart, digestion and brain health. With our hectic schedules, shift work and advanced technology keeping our body in its natural circadian rhythm can be challenging. It important to be mindful of these cycles and consider lifestyle changes to restore natural rhythm to help improve over health and well being. When we mess with mother nature by disrupting our circadian rhythm, our body gets out of sync. Some common signs of an out of sync body are elevated adrenal function, increased cholesterol and body fat and insulin resistance.
Here are a few tips to help you get your rhythm restored.
Light: It is very important to get enough natural light during your day. It affects our rhythm at the start of the day and provides a great opportunity to get the body on track. Natural light that is received through the eye sends signals to the brain that helps regulate the body’s clock. It will help improve your energy and focus, as well as help set your melatonin in sync to have a good nights sleep. Try to get 5-10 minutes of exposure to natural light within the first 30 minutes of waking. Going out for a morning walk shortly after waking is a great way to get the light.
Food timing: When you eat has a direct impact on your daily rhythm. A great rule of thumb is to not eat when you should be sleeping. Have a routine and try to eat regularly according to your routine. Reduce your calories as the day goes on, especially avoid eating at least a few hours prior to bedtime. Stop caffeine six hours before bedtime.
Reduce light disturbances: Blue light (cell phone, laptop, tablet, tv screens) shuts down our bodies natural melatonin production. Melatonin is a hormone that your body makes to help you feel sleepy and get healthy sleep. Melatonin disruptions cause sleep disturbances. Turn off electronics 1-2 hours before bed. Read a book or take a walk outside at dark. Limit TV in the later hours. Use blue blocker glasses if you need to use your phone in the evening. Don’t check your phone after you go to bed. Turn off notifications.
Sleep in a cool room: The human body sleeps better in cool temperatures. If you look at nature you will see that the nights cool down and that is when most of nature sleeps. Using a cooling mat or reducing your bedroom temperature at night will help ensure a better night’s rest. Look at nature, the temperature goes down at night. Cooler rooms help the circadian rhythm so that you can sleep better. Use melatonin only if necessary. Ask for your physician to test for melatonin levels before beginning.
