Dr.Alok Purohit(PhD), Health Coach, Diabetes and Obesity educator
Circadian rhythm is a complex network of internal biological processes that regulate the timing of various physiological activities, including sleep, hunger, hormone secretion, and metabolism, in response to environmental cues such as light and dark. The maintenance of a regular lifestyle and the alignment of circadian rhythms with the external environment are critical for maintaining metabolic health and preventing chronic diseases.
On the other hand, an irregular lifestyle, characterized by frequent shift work, jet lag, sleep deprivation, and exposure to artificial light at night, can disrupt circadian rhythms and negatively impact metabolic health. The seemingly fashionable lifestyle elements like night outs, late eating and binging, exercising at odd hours can have dangerous consequences on health.
Studies have shown that disrupted circadian rhythms can lead to a variety of metabolic disturbances, including obesity, type 2 diabetes, cardiovascular disease, and other health problems. For example, a study published in the Journal of Clinical Endocrinology & Metabolism found that shift workers who work at night have a higher risk of obesity, type 2 diabetes, and cardiovascular disease compared to those who work during the day.
Another study published in the International Journal of Obesity found that exposure to artificial light at night can lead to weight gain and insulin resistance in laboratory animals, suggesting that this may also be true for humans.
In addition to the direct effects of disrupted circadian rhythms on metabolic health, there is also evidence that an irregular lifestyle can disrupt the normal functioning of hormones such as insulin, Leptin, and Ghrelin, which regulate energy balance and glucose metabolism. For example, sleep deprivation can reduce insulin sensitivity and increase the production of glucose, while exposure to artificial light at night can increase the secretion of cortisol, a stress hormone that can lead to weight gain and insulin resistance.
To maintain healthy circadian rhythms and metabolic function, it is important to maintain a regular lifestyle that is aligned with the external environment. This includes getting adequate sleep and exposure to natural light during the day, avoiding exposure to artificial light at night, and avoiding shift work and jet lag. In addition, regular exercise, a healthy diet, and stress management can also help to maintain circadian rhythms and improve metabolic health. In conclusion, the role of an irregular lifestyle on circadian rhythm and metabolic health is significant and cannot be ignored.
Disrupted circadian rhythms can lead to a variety of metabolic disturbances and chronic diseases, and maintaining a regular lifestyle can help to prevent these problems and improve health. By following simple lifestyle changes, such as maintaining a regular sleep schedule and avoiding exposure to artificial light at night, individuals can improve their circadian rhythms and metabolic health, and reduce their risk of chronic diseases.
Visit https://www.alokpurohit.com/ and/or write to us on alokpurohit.com@gmail.com for once in a lifetime, personalized health and life coaching which can help you learn more about your lifestyle conditions, reduce stress and anxiety through non medicinal, preventive/corrective lifestyle interventions.
References:
- Schernhammer, E.S., & Shimshi, M. (2017). Shift work and cancer: the evidence continues to accumulate. Cancer Research, 77(24), 6733-6738.
- Cheung, W.Y., & Leung, J.C. (2020). Shift work and its impact on the metabolic health of workers. Occupational Medicine, 70(2), 97-104.
- Touitou, Y., & Reinberg, A. (2017). Artificial light at night: melatonin as a mediator between the environment and epigenome. Environmental Research, 156, 292-301.
- Arble, D.M., Bass, J., Laposky, A.D., Vitaterna, M.H., Turek, F.W., & Marcheva, B. (2009). Circadian timing of food intake contributes to weight gain. Obesity, 17(1), 2100-2102.
- Kivimäki, M., Elovainio, M., Kirjonen, J., Lahelma, E., & Lindström, J. (2000). Shift work and weight gain–a systematic review. Scandinavian Journal of Work