Have you ever thought, why we get disturbed by Jet lag & Not eating on time? Or Night duty? Ask People who work in call centers or night shifts, they have to struggle to set their biological clock. There are many with Arrhythmia Means- Out of sync with your natural circadian flow. If you skip Breakfast when your body needs max energy you will feel discomfort mentally & physically. Many People feel hungry around 12 pm. This is because at this time the sun is at its peak & so is our metabolism hence, digestion is fast. If you are busy throughout day & eat heavy evening snacks or dinner. The Body gets heavy & Feeling of freshness is lost this is because The thermic effect of food is unfortunately lowest at night & so is digestion which leads to fast storage. When we consume food before bedtime all energy is consumed indigestion rather than detoxification & repair/growth so this creates disturbed feeling & you get up tiered & toxic in the morning.
“When we Eat is as Important as What We Eat”
It is how you condition your body – if you eat every 3 hours your metabolism will work well and may rise eventually. So you put body mechanism to burn calorie which eventually increases metabolism i.e. body expends energy in digestion. Our digestive System takes mini 2 to 3 hours to digest food/snack. Smaller meals will give better digestion & lower fat storage. Circadian Rhythm? Is power nap good or bad? A number of studies have concluded that a short period of sleep during the day, a power-nap, does not have any measurable effect on normal circadian rhythms but can decrease stress and improve productivity .Circadian rhythms also play a part in the reticular activating system, which is crucial for maintaining a state of consciousness. Studies have also shown that light has a direct effect on human health because of the way it influences the circadian rhythms Obesity and diabetes are associated with lifestyle and genetic factors. Among those factors, disruption of the circadian clockwork and/or misalignment of the circadian timing system with the external environment (e.g., light-dark cycle) might play a role in the development of metabolic disorders. shift-work that favors irregular eating times is associated with altered insulin sensitivity and higher body mass. Shift-work also leads to increased metabolic risks for cardio-metabolic syndrome, hypertension, inflammation. Disruption to rhythms usually has a negative effect. Many travelers have experienced the condition known as jet lag, with its associated symptoms of fatigue, disorientation, and insomnia. Depression symptoms from long term nighttime light exposure can be undone by returning to a normal cycle. How to achieve this change!! Body Rhythm Ensure eating at same time every day - When you eat meals at different times rather than on a regular schedule, your body goes into stress mode. For example, when you eat breakfast at 7 a.m. one morning and 11 a.m. the next, your body becomes confused about where its next meal is coming from. This causes the secretion of the stress hormone cortisol. High levels of cortisol lead to spikes in insulin, which causes inflammation and can increase the risk of many Metabolic Disorders. Spacing out meals will give time to metabolize (Small & frequent meals) – When we eat our stomach secretes digestive juices, these are acidic in nature which gives a signal to our brain to further secrete juices and digest food. If we don’t eat on time thus acidity increases as acids start hurting inner lining of stomach and esophagus. Small Lifestyle changes can bring about huge changes for Getting Healthy life & wellbeing.
Author- Ms.Tripti Khanna
M.Sc. - Food and Nutrition, Post Graduate In Food Science And Nutrition