Is your internal clock in-sync? Learn about the circadian rhythm and how to stay balanced!

Updated: Jan 13, 2020


We are about to get a little geeky-- but stay with me; this is important stuff! Learn about the circadian rhythm and recommendations for restoring your natural cycle.


The circadian rhythm comes from the Latin word “Circa Diem,” meaning “about a day” and best understood as an internal clock, that is responsible for regulating the cells of an organism. All living beings are regulated by this clock. The circadian rhythm works with the Earth, coordinating physiological and behavioral activities to manage life on this planet. It is responsible for controlling physiological functions such as the sleep-wake cycle and changes in metabolism as a response to environmental changes. The circadian rhythm is impacted by genetics, lifestyle, cosmo spins, and seasonal changes.


One of the essential functions of the circadian clock is the regulation of the cell. Any disharmony, which can be caused by environmental stressors, can lead to cancerous cell formation due to abnormal cell division. Disharmony is also linked to cardiovascular disease, diabetes, and obesity. The most common disturbance is depression and sleep disorders. Physiological responses, including heart rate, blood pressure, bile, and urine activities, are all impacted by daily fluctuations. The circadian clock plays a significant role in these daily fluctuations since its function is to respond and adapt to environmental stressors.


During the early ages of humankind, the circadian rhythm adapted to avoid UV-light. This internal “clock” has helped species survive and maximize functioning to sustain life. Alterations in this evolutionary process can lead to harmful consequences, such as the development of cancer cells and many illnesses.


Okay, so now that we know how important the circadian rhythm is, what can we do to make sure we stay balanced?


  • Work on maintaining positive sleep hygiene habits, such as decreasing and limiting light exposure, especially devices that emit monochromatic blue light. This means no cell phones--- I know, I’m sorry- just stating facts!

  • Exercise!! It helps with circadian resynchronization.

  • Proper meal timing- do not skip meals! 

  • Stay hydrated throughout the day.

  • Melatonin-- one of my absolute favorite supplements!!! I recommend starting with 3 mg. Below is the brand that I use.



The reason why I share products is not that I am trying to make a sale, but because I want to share the products that help me stay on track.


Fresh suggestion to stay hydrated:


Not going to lie, I don't have this-- but I want it! It is a 3-in-1, Bluetooth speaker, light-activated, water bottle that lights up to remind you to drink water! So cool.



Exercise:


I am a Beachbody girl! Going to the gym doesn’t always fit my schedule. Beachbody-on-demand allows me the flexibility to exercise whenever I want. Stay tuned for more info on this!


References:

Erratum. (2018). American Journal of Public Health,108(5). doi:10.2105/ajph.2017.303818e

Claudel, T., Cretenet, G., Saumet, A., & Gachon, F. (2007). Crosstalk between xenobiotics metabolism and circadian clock. FEBS Letters,581(19), 3626-3633. doi:10.1016/j.febslet.2007.04.009

Homolak, J., Mudrovčić, M., Vukić, B., & Toljan, K. (2018). Circadian Rhythm and Alzheimer’s Disease. Medical Sciences,6(3), 52. doi:10.3390/medsci6030052


#SLEEP #MELATONIN #HEALTHYLIVING #WELLNESS #HEALTH #CIRCADIANRHYTHYM

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