Brain activity by clock: what time your brain works faster. Physical culture: Influence on the working capacity and state of health of the periodicity of rhythmic processes in the body

The performance of each person is subject to certain fluctuations that occur within the framework of a natural rhythm. They usually speak of the "morning man" or "lark" and the "evening man" or "owl." The former can work particularly well in the morning, but quickly get tired in the afternoon and need to finish work accordingly earlier. The second ones really get into shape only closer to noon, they work best in the evenings (until late at night).

None of these basic types work better or worse than the other, they just work differently. Their peak performance occurs at different times of the day. The average statistical fluctuations in working capacity (TFR) during the day can be described using the following curve (TFR graph).

The “100%” axis on the graph sets the average value of daily physiological performance, and the shaded zones above and below the axis are approximately the same in area.

The absolute peaks and troughs of productivity vary from person to person, but what is the same for all people is relative, rhythmic fluctuations.

The phases of higher activity are adjoined, respectively, by two-hour pauses, during which the body works in a “sparing mode” and should not be excessively loaded.

What conclusions from all this follow in relation to your working day?

. The peak of efficiency, as a rule, falls on the first half of the day, when the stomach, pancreas, spleen and heart function most actively. This level is then no longer reached during the day. And for this reason, tasks A should be done early in the day.
. After lunch, when the small intestine is actively working, there is a well-known decline in productivity, which many people try to overcome with coffee. At this time, do not work against your rhythm. Relax with a cup of tea and use the break for social contacts and routine activities (tasks B).

Each of us can adapt to these fluctuations with our work capacity. Do not try to work against your natural daily rhythm (which you can change, if you can, then only slightly), but use these patterns in your daily routine.

The graph of average statistical fluctuations in working capacity (TFR) is obtained as a result of hundreds of thousands of measurements in all industrialized countries. If the daily rhythm is disturbed, marriage, errors in work, accidents occur; conveyors, for example, in the automotive industry, accelerate or slow down during the day in accordance with the schedule of work, during the night they work differently than during the day, etc. Another example from another area: the highest number of nighttime accidents occurs between 2 and 4 o'clock.

However, individual values of the normal schedule may not correspond to fluctuations in your individual performance.

Each of us has more or less significant deviations from the norm in the individual work schedule. Stimulants such as coffee, tea, nicotine, or drugs can speed up the morning rise, but they also predetermine the subsequent deeper decline.

What is movement?

A) a natural need of the human body.

B) The unconditioned human reflex.

C) Moving a person for any distance, strictly forward.

What is formed in the human body from the first days of his life?

A) Skeleton and muscles.

B) Political views.

B) lower limbs.

What is the lack of movement called?

A) hyperactivity.

B) Hypodynamia.

C) hydrocephalus.

4. The maximum peak performance falls on the period of time:

a) From 12:00 to 14:00.

B) From 07:00 to 10:00

How many meals should a student have?

7. The formation of cancerous tumors in smokers is caused by:

A) Radioactive substances.

B) essential oils.

B) nicotine.

8. Carbon monoxide (carbon monoxide), formed during the combustion of tobacco, dissolves in the smoker's blood faster than oxygen:

A) 300 times.

B) 200 times.

C) 100 times.

9. A passive smoker is a person:

A) snuff.

B) Smoking up to 2 cigarettes a day.

C) Being in the same room with a smoker.

What is a healthy lifestyle?

A) A list of activities aimed at maintaining and strengthening health.

B) Therapeutic and physical culture health-improving complex.

C) An individual system of behavior aimed at maintaining and strengthening health.

11. Alcohol that has entered the human body:

A) It is rapidly excreted in the urine.

B) It is not excreted from the body until death.

C) It dissolves in the blood and spreads throughout the body, having a destructive effect on all tissues and organs.

12. Drinking how much alcohol can lead to alcohol poisoning:

A) 500g or more

What is the daily routine?

A) The order of daily activities.

B) The established routine of a person's life, including work, food, rest and sleep.

C) Strict adherence to certain rules.

What is rational nutrition?

A) Nutrition with a certain ratio of nutrients.

B) Nutrition, taking into account the needs of the body.

C) eating certain foods.

Name the nutrients that have energy value?

A) Proteins, fats, carbohydrates.

B) carbohydrates.

C) proteins and fats.

What is motor activity?

A) Physical education and sports.

B) Any muscle activity that ensures optimal functioning of the body and good health.

C) The number of movements necessary for the work of the body.

Crossword.

Horizontally:

2. Find a physical quality that fits the following definition: "The ability of a person to perform motor actions in the minimum time for given conditions, without reducing the effectiveness of the technique, the performed motor action."

3. There is a system of using physical environmental factors to increase the body's resistance to colds and infectious diseases. What is the name of this system?

5. Curvature of the spine to the right or left side is called.

8. Which country was the first to organize a university sports association?

9. In football, a foreign player of a club team is called ...

11. The lifestyle of a normal person includes three basic categories: level, lifestyle and ...

12. A certain type of people's life activity, which includes various types of activities, is the behavior of people in everyday life.

14. It is determined by the size of the gross domestic product, national income, real incomes of the population, provision of housing, medical care, and indicators of public health.

Vertically:

1. The culmination of the first Olympic Games in Athens was the marathon run. To the memory of which Athenian warrior was it dedicated?

4. The first and most important human need, which determines his ability to work and ensures the harmonious development of the personality. It is the most important prerequisite for the knowledge of the surrounding world, for self-affirmation and human happiness.

6. Alexander Vladimirovich Popov - an outstanding Soviet and Russian athlete, four-time Olympic champion, six-time world champion, 21-time European champion. Pupil of the sports club "Fakel" of the city of Sverdlovsk. Height 200 cm. Weight 87 kg. In which sport is Alexander Popov an Olympic champion?

7. The Olympic Academy deals with issues related to the Olympic Games and the Paralympic Games. Where is the International Olympic Academy located?

8. What device is used to determine the functional capabilities of the respiratory system (lung capacity)?

10. Everyone knows that the human body develops unevenly (heterochromically). The child has periods in which certain physical qualities develop better than others. What are these periods called?

13. The word "athletics" in Greek means ...

Answers to the test:

1. BUT) ;

2. BUT) ;

3. B) ;

4. B) ;

5. AT) ;

6. AT) ;

7. BUT) ;

8. BUT) ;

9. AT) ;

10. AT) ;

11. AT) ;

12. BUT) ;

13. B) ;

14. B) ;

15. BUT) ;

Crossword answers.

Bibliography.

1. L.A. Leshchinsky "Take care of your health"

2. G.I. Kutsenko, Yu.V. Novikov "A book about a healthy lifestyle"

3. V.I. Vorobyov "The components of health"

4. N.B. Korostelev "From A to Z"

5. I.P. Berezin, Yu.V. Dergachev "School of Health"

6. S.M. Minakov "Healthy lifestyle" 1999

7. N.N. Vlasova "Physical culture and sport" Moscow 1980.

8. A.D. Polosov, E.M. Lobanev "Criteria for the effectiveness of a healthy lifestyle" 2004.

None of these basic types work better or worse than the other, they just work differently. Their peak performance occurs at different times of the day. The average statistical fluctuations in working capacity during the day can be described using the following curve (TFR graph).

The “100%” axis on the graph sets the average value of daily physiological performance, and the shaded zones above and below the axis are approximately the same in area.

The absolute peaks and troughs of productivity vary from person to person, but what is the same for all people is relative, rhythmic fluctuations!

The phases of higher activity are adjoined, respectively, by two-hour pauses, during which the body works in a “sparing mode” and should not be excessively loaded.

What conclusions from all this follow in relation to your working day?

- The peak of efficiency, as a rule, falls on the first half of the day, when the stomach, pancreas, spleen and heart function most actively. This level is then no longer reached during the day. And for this reason, tasks A should be done early in the day!

- After lunch, when the small intestine is actively working, there is a well-known decline in productivity, which many people try to overcome with coffee. At this time, do not work against your rhythm. Relax with a cup of tea and use the break for social contacts and routine activities (tasks B).

Each of us can adjust to these fluctuations in our performance.

Do not try to work against your natural daily rhythm (which you can change, if only slightly), but use these patterns in your daily routine!

The TFR plot is derived from hundreds of thousands of measurements in all industrialized countries. If the daily rhythm is disturbed, marriage, errors in work, accidents occur; conveyors, for example, in the automotive industry, accelerate or slow down during the day according to the work schedule, work at night differently than during the day, etc. Another example from another area: the largest number of accidents at night occurs during the period between 2 and 4 o'clock!

Individual values of the normal schedule may not correspond to fluctuations in your individual performance!

Determine your individual daily rhythm and build your “performance curve” based on systematic observations.

Observe yourself a little more consciously and ask yourself:

1. What time of the day do I feel most energized?

2. When do I think most quickly?

3. When do I start to get tired or when certain activities are especially difficult for me?

4. By what time do I feel drained and tired?

5. When I do sports for unloading, give myself to my hobbies, relax?

6. When do I start to struggle with sleep or when do I go to bed?

In this regard, install also:

7. What period is your actual working time?

8. When are you busy with the most important things?

9. When do you do less important work?

Record the results of observations for 10 days in the following form for your time diary.

Now draw your work schedule.

Consider whether it is possible to better coordinate the timing of important tasks and your daily routine with your inner needs!

In accordance with fluctuations in performance, alternate between intense, responsible activities, less important and non-stressful activities, and less responsible tasks.

Do something every day to maintain performance (exercise, exercise).

Always remember that the quality of the work you perform changes along with your efficiency.

The most important tasks (Category A) and the tasks that require the most concentration and thoroughness should fall at the highest point of your productivity chart, at your best hours.

Overlay your productivity chart on your daily routine.

Work and live not in spite of, but in accordance with the biological rhythm.

Federal State Educational Institution

Higher education

"South Federal University"

Institute of Philology, Journalism and Intercultural Communication

Kruglova Svetlana Alekseevna

SUMMARY ON THE DISCIPLINE

"Culture of Health"

Direction 44.03.05 - Pedagogical education

Profile "Russian language and literature"

Checked:

Assoc. Kolomiichenko Elena Valerievna

Rostov-on-Don - 2015

Biological rhythms and performance

Introduction

The aim was to consider the dynamics of human performance. As well as highlighting the main factors (external and internal) that affect the performance and its dynamics.

In the dictionary of physiological terms / 1987 / the concept of "working capacity" is defined as the ability of a person to perform the maximum possible amount of work for a given time and with a certain efficiency. The level of efficiency is determined by a complex of factors, which includes internal and external factors. Of the internal factors, it should be noted as the main ones: the level of functional activity at the time of work, the state of physical and professional readiness, motivation, personality traits. The external factors that determine the performance include: environmental conditions (temperature, humidity, air movement, the level of general and local illumination, the nature and intensity of various kinds of radiation in the working area, barometric pressure, noise, vibration, the content of chemicals in the air, etc. .), features of work regimes and the type of sports load (cyclic and acyclic), ergonomics of the organization of the workplace, working posture, etc.

All life on our planet bears the imprint of the rhythmic pattern of events characteristic of our Earth. In a complex system of biorhythms, from short ones - at the molecular level - with a period of several seconds, to global ones, associated with annual changes in solar activity, a person also lives. Biological rhythm is one of the most important tools for studying the time factor in the activity of living systems and their temporal organization.

Biological rhythms or biorhythms are more or less regular changes in the nature and intensity of biological processes. The ability for such changes in vital activity is inherited and found in almost all living organisms. They can be observed in individual cells, tissues and organs, in whole organisms and in populations.

Rhythm is a universal property of living systems. The processes of growth and development of the organism have a rhythmic character. Various indicators of the structures of biological objects can be subject to rhythmic changes: the orientation of molecules, the tertiary molecular structure, the type of crystallization, the form of growth, the concentration of ions, etc.

We highlight the following important achievements of chronobiology:

1. Biological rhythms are found at all levels of organization of wildlife - from unicellular to the biosphere. This indicates that biorhythm is one of the most common properties of living systems.

2. Biological rhythms are recognized as the most important mechanism for regulating body functions, providing homeostasis, dynamic balance and adaptation processes in biological systems.

3. It has been established that biological rhythms, on the one hand, have an endogenous nature and genetic regulation, on the other hand, their implementation is closely related to the modifying factor of the external environment, the so-called time sensors. This connection in the basis of the unity of the organism with the environment largely determines the ecological patterns.

4. Provisions on the temporal organization of living systems, including man, are formulated as one of the basic principles of biological organization. The development of these provisions is very important for the analysis of the pathological states of living systems.

5. Biological rhythms of the sensitivity of organisms to the action of factors of a chemical (among them drugs) and physical nature have been discovered. This became the basis for the development of chronopharmacology, i.e. ways of using drugs, taking into account the dependence of their action on the phases of the biological rhythms of the functioning of the body and on the state of its temporal organization, which changes with the development of the disease.

6. Patterns of biological rhythms are taken into account in the prevention, diagnosis and treatment of diseases.

Biorhythms are divided into physiological and ecological.

Physiological rhythms, as a rule, have periods from fractions of a second to several minutes. These are, for example, the rhythms of pressure, heartbeat and blood pressure. There are data on the influence, for example, of the Earth's magnetic field on the period and amplitude of the human encephalogram.

The period (frequency) of the physiological rhythm can vary widely depending on the degree of functional load (from 60 beats/min of the heart at rest to 180-200 beats/min during work).

The repeatability of processes is one of the signs of life. At the same time, the ability of living organisms to sense time is of great importance. With its help, daily, seasonal, annual, lunar and tidal rhythms of physiological processes are established. Studies have shown that almost all life processes in a living organism are different.

The rhythms of physiological processes in the body, like any other repetitive phenomena, have a wave-like character. The distance between the same positions of two oscillations is called a period, or a cycle.

The period of ecological, or adaptive, rhythms is relatively constant, fixed genetically (i.e., associated with heredity), serve to adapt the body to the periodicity of the environment. Ecological rhythms coincide in duration with any natural rhythm of the environment. These include diurnal, seasonal (annual, for example, winter - summer), tidal and lunar rhythms. Thanks to ecological rhythms, the body is oriented in time and prepares in advance for the expected conditions of existence. Many animals hibernate or migrate before the onset of cold weather. Thus, ecological rhythms serve the body as a biological clock.

Doves, owls, and larks are well-known examples of biological clocks.

It has been noticed that during the day the working capacity changes, but nature provided us with a night to rest. It has been established that the period of activity, when the level of physiological functions is high, is from 10 to 12 and from 16 to 18 hours. By 2 p.m. and in the evening, performance decreases. Meanwhile, not all people obey this pattern. Each person during the day clearly traced the peaks and recessions of the most important life systems. Some are more successful at work in the morning and in the morning (they are called larks). It is not recommended for larks to engage in science, work at night and during daytime rest. If a person is a "dove", then the peak of working capacity falls on three o'clock in the afternoon. Some people are more capable of doing work and developing their mental potential in the evening or even at night, which is why they are called owls. Owls, of course, better rest more during the day.

By nature, larks are conservative. Changing the mode of work or lifestyle is painful for them, but the larks are very categorical, and even if they decide on something, they do not change their decisions. Often larks are tyrants, pedantic and straightforward. Nevertheless, larks in the business environment are always highly respected precisely for these qualities, plus for punctuality and unprecedented performance during the day. Early risers have no problem waking up. Just waking up, they are ready to get down to work or arrange a general cleaning. They tend to turn on the TV in the morning, crawl under a cold shower and run around the streets. All this tones up the body, already prepared for early activity. They wake up abruptly, without the help of an alarm clock, and go to work without pumping themselves up with coffee.

"Owls" markedly different from "larks". Peaks of working capacity in "owls" were revealed in the evening (at night), they easily adapt to changing regimes, the forbidden sleep zones are shifted to a later time. These people easily relate to successes and failures, are not afraid of difficulties, emotional experiences, they can be attributed to extroverts - people whose interests are directed to the outside world. "Owls" are more stress-resistant, although under equal conditions they are burdened with a large bouquet of diseases. There are not so many real owls - only about 40% of the total population of our state. Owls live according to internally conditioned, endogenous rhythms. Owls, indeed, better to go to bed later, because at the beginning of the night they have the most fruitful period. In the right hemisphere at this time, they have a focus of excitation, which contributes to creativity. Unfortunately, the biorhythm of owls is such that there is practically no way to move them to strenuous actions in the midst of a working day.

"Doves" experts call people whose biorhythms and indicators are between those of "larks" and "owls". In "pigeons" the peak of activity of physiological functions falls on the daytime hours. Accordingly, physical activity during charging of the "pigeons" should be somewhat less than that of the "larks", but more than that of the "owls".

Working hours per day

Every month there are good and bad days for the human body. It has been established that we are the most active in the physical sense from the 11th to the 12th day of the month, and in the emotional sense - from the 16th to the 17th day of the month. During the week we are most productive on Tuesday, Wednesday, Thursday and Friday, and laziest on Saturday and Monday.

Weekly biorhythms

Every month of the year has a certain emotional coloring. One month can be especially lucky, and the next not so. Many key events are realized in the first month after the date of your birthday. This month our life is more eventful and fruitful. Overexertion during this month should be avoided, as they can lead to serious illness or injury. The second month from the date of our birthday is favorable for accumulation and material well-being. This time is necessary to accumulate strength for future achievements. The 4th, 8th and 12th months from the date of birth are considered more difficult, in these months the vitality of a person is reduced, and the biorhythms are more loosened. Our body during this period is weakened and most susceptible to infections and nervous breakdowns, all things are moving forward with difficulty. Therefore, during these months, physical and intellectual stress should be limited. And the 5th, 9th and 11th months from the date of birth are considered more favorable. To make the next biological year successful for you, try not to load yourself with hard work during the first two weeks after your birthday.

In modern times, they have become important social rhythms, in the captivity of which we are constantly: the beginning and end of the working day, the shortening of rest and sleep, untimely meals, night vigils. Social rhythms put ever-increasing pressure on biological rhythms, make them dependent, regardless of the natural needs of the organism.

So, the rhythms of life are determined by physiological processes in the body, natural and social factors: the change of seasons, day, the state of solar activity and cosmic radiation, the rotation of the Moon around the Earth (and the location and influence of the planets on each other), the change of sleep and wakefulness, labor processes and rest, motor activity and passive rest.

All organs and functional systems of the body have their own rhythms, measured in seconds, weeks, months and years. Interacting with each other, the biorhythms of individual organs and systems form an ordered system of rhythmic processes, which organizes the activity of the whole organism in time.

Knowledge and rational use of biological rhythms can significantly help in the process of preparation and performance at competitions. If you pay attention to the competition calendar, you will see that the most intensive part of the program falls on the morning (from 10 to 12) and evening (from 15 to 19) hours, that is, at the time of the day that is closest to the natural upsurge of working capacity.

Many researchers believe that athletes should receive the main load in the afternoon. Taking into account biorhythms, it is possible to achieve higher results at a lower physiological cost. Professional athletes train several times a day, especially in the pre-competition period, and many of them perform well due to the fact that they are prepared for any time of the competition.

The science of biological rhythms is of great practical importance for medicine as well. New concepts have appeared: chronomedicine, chronodiagnostics, chronotherapy, chronoprophylaxis, etc. These concepts are associated with the use of the time factor, biorhythms in the practice of treating patients. After all, the physiological indicators of the same person, obtained in the morning, at noon or late at night, differ significantly, they can be interpreted from different positions. Dentists, for example, know that tooth sensitivity to painful stimuli is maximum at 6 pm and is at its lowest shortly after midnight, so they tend to perform all the most painful procedures in the morning.

It is advisable to use the time factor in many areas of human activity. If the regimen of the working day, training sessions, nutrition, rest, physical exercises is compiled without taking into account biological rhythms, then this can lead not only to a decrease in mental or physical performance, but also to the development of any disease.

If each of us analyzes our activity, well-being and performance during the day, using data on the circadian rhythms of the body, we will be able to use our time with the greatest return and minimal waste of strength and energy. To maintain health and increase the level of performance, it is necessary that a person's lifestyle coincides with the biological rhythms of his body. In this regard, it is necessary to organize the mode of life in strict accordance with the rhythmic characteristics of the body. Such violations of human biological rhythms as the organization of work in three shifts, moving from one time zone to another, switching clock hands to winter and summer time, preparing for an exam before 3 a.m. can contribute to a deterioration in human health, significantly reduce its performance and "immunity » to stress loads.

But do not forget that, thanks to an effort of will, a person can show incredible physical abilities at any time of the day, week or year.

Every year, scientists find new internal rhythms of biological functions. The intensity of most physiological processes during the day tends to increase in the morning and fall at night. Around the same hours, the sensitivity of the senses increases: a person hears better in the morning, better distinguishes shades of colors. Recently, in our country and abroad, great work has been carried out to study human biorhythms, their relationship with sleep and wakefulness. The search for researchers is mainly aimed at determining the possibilities of controlling biorhythms in order to eliminate sleep disorders. This task is especially relevant at the present time, when a significant part of the adult population of the globe suffers from insomnia.

Managing the internal rhythms of a person is important not only for the normalization of night sleep, but also for the elimination of a number of diseases of the nervous system that are functional in nature (for example, neuroses). It has been established that the daily change in internal rhythms characteristic of a healthy person is distorted in painful conditions. By the nature of the distortions, doctors can judge a number of diseases at an early stage.

Apparently, most diseases in humans occur as a result of disruption of the rhythm of the functioning of a number of organs and systems of the body.

In the course of historical development, man and all other living beings inhabiting our planet have mastered a certain rhythm of life, due to rhythmic changes in the geophysical parameters of the environment, the dynamics of metabolic processes.

One of the rapidly developing sciences of the 20th century is biorhythmology, i.e. a science that studies cyclic biological processes present at all levels of the organization of a living system. The fact is that a living system is constantly in a state of metabolism with the environment and has a complex dynamics of processes, is a self-regulating and self-reproducing system.

And since the pace of scientific and technological progress is now acquiring a rapid character and making serious demands on a person, the problem of the relevance of biorhythms is the most important today.

A thoughtless attitude of a person to himself, as well as to the surrounding nature, is often the result of ignorance of biological laws, evolutionary prerequisites, adaptive capabilities of a person, etc. etc. In order to preserve human health and work capacity, to comprehensively and harmoniously develop his physical and spiritual qualities, not only persistent and fruitful research work is necessary, but also a lot of educational work.

Of all the rhythmic influences coming from the Cosmos to the Earth, the strongest is the influence of the rhythmically changing radiation of the Sun. On the surface and in the bowels of our luminary, processes are continuously going on, manifesting themselves in the form of solar flares. Powerful energy flows emitted during a flare, reaching the Earth, dramatically change the state of the magnetic field and ionosphere, affect the propagation of radio waves, and affect the weather. As a result of flares occurring on the Sun, the total solar activity changes, having periods of maximum and minimum.

Numerous studies conducted by domestic and foreign scientists have shown that during the time of the greatest activity of the Sun, a sharp deterioration in the condition of patients suffering from hypertension, atherosclerosis and myocardial infarction occurs. During this period of time, violations of the functional state of the central nervous system occur, spasms of blood vessels occur.

French scientists G. Sardau and G. Vallo found that the moment of passage of spots through the central meridian of the Sun in 84% of cases coincides with sudden deaths, heart attacks, strokes and other complications.

The dependence of the daily periodicity inherent in plants on the phase of their development has been established. In the bark of young shoots of the apple tree, a daily rhythm of the content of the biologically active substance phloridzin was revealed, the characteristics of which changed according to the phases of flowering, intensive growth of shoots, etc. One of the most interesting manifestations of the biological measurement of time is the daily frequency of opening and closing of flowers and plants. Each plant "falls asleep" and "wakes up" at a strictly defined time of day.

There are rhythmic changes in the body's sensitivity to damaging environmental factors. In experiments on animals, it was found that sensitivity to chemical and radiation damage fluctuates very noticeably during the day: at the same dose, the mortality of mice, depending on the time of day, varied from 0 to 10%.

The most important external factor influencing the rhythms of the body is photoperiodicity. In higher animals, it is assumed that there are two ways of photoperiodic regulation of biological rhythms: through the organs of vision and further through the rhythm of the body's motor activity and through extrasensory perception of light. There are several concepts of endogenous regulation of biological rhythms: genetic regulation, regulation involving cell membranes. Most scientists are inclined to the opinion of polygenic control over rhythms. It is known that not only the nucleus, but also the cytoplasm of the cell takes part in the regulation of biological rhythms.

According to the theory of biorhythms, they are divided into three types and, having managed to understand each of them, we will be able to influence our body.

Ultradian rhythms are periods shorter than 20 hours, the most common example being a regular short heartbeat.

Circadian(circurnal) rhythms are the most studied class of rhythms, they have a duration of 20 to 28 hours and include hormone production, body temperature fluctuations and sleep. Most circadian rhythms are controlled by a biological clock called the suprachiasmatic nucleus (SCN), which is a pinhead-sized structure in the brain. The production of the hormone melatonin is suspended due to the effects of SCN. Decreased melatonin levels cause awakening through the pineal gland (a small gland located between the hemispheres of the brain that produces serotonin), which responds to light (after receiving a message from SCN) The release of melatonin is cyclical, and our well-being and activity largely depend on its increase or reduction. The disruption of biorhythms due to the flight across several time zones is largely the result of a violation of circadian rhythms and depends on the melatonin produced during a certain period.

Infradian rhythms - go beyond 28 hours and include the menstrual cycle.

The central place among rhythmic processes is occupied by circadian rhythm, which is of the greatest importance for the organism. The concept of circadian (around the clock) rhythm was introduced in 1959 by Halberg. The circadian rhythm is a modification of the daily rhythm with a period of 24 hours, proceeds under constant conditions and belongs to free-flowing rhythms. These are rhythms with a period not imposed by external conditions. They are congenital, endogenous, i.e. due to the properties of the organism itself. The period of circadian rhythms lasts 23-28 hours in plants and 23-25 hours in animals. Since organisms are usually in an environment with cyclical changes in its conditions, the rhythms of organisms are drawn out by these changes and become diurnal.

Circadian rhythms are found in all representatives of the animal kingdom and at all levels of organization - from cellular pressure to interpersonal relationships. Numerous experiments on animals have established the presence of circadian rhythms of motor activity, body and skin temperature, pulse and respiration rates, blood pressure and diuresis. The content of various substances in tissues and organs, for example, glucose, sodium and potassium in the blood, plasma and serum in the blood, growth hormones, etc., turned out to be subject to diurnal fluctuations. In essence, all endocrine and hematological indicators, indicators of the nervous, muscular , cardiovascular, respiratory and digestive systems. In this rhythm, the content and activity of dozens of substances in various tissues and organs of the body, in blood, urine, sweat, saliva, the intensity of metabolic processes, the energy and plastic supply of cells, tissues and organs. The sensitivity of the organism to various environmental factors and the tolerance of functional loads are subordinated to the same circadian rhythm. In total, about 500 functions and processes with circadian rhythms have been identified in humans so far.

Much has been said about the influence of the 11-year cycle of solar activity on the Earth's biosphere. But not everyone is aware of the close relationship that exists between the phase of the solar cycle and the anthropometric data of young people. The researchers conducted a statistical analysis of body weight and height indicators of young men who came to the recruiting stations. It turns out that the acceleration is very subject to the solar cycle: the upward trend is modulated by waves synchronous with the period of "polarity reversal" of the Sun's magnetic field (and this is a doubled 11-year cycle, i.e. 22 years). By the way, longer periods, covering several centuries, have also been revealed in the activity of the Sun.

Of great practical importance is also the study of other multi-day (near-monthly, annual, etc.) rhythms, for which the time gauge is such periodic changes in nature as the change of seasons, lunar cycles, etc.

circa-annual(circannual) are called rhythms corresponding to the change of seasons, i.e., annual or seasonal, bearing in mind that these rhythms, like circadian ones, do not differ in rigid period stability. These rhythms are caused by the rotation of the Earth around the Sun. Seasonal rhythms were formed in the course of natural selection and entrenched in the natural structures of the body. Spring is a rather difficult time of the year, more suicides are committed in spring, depression is more common in people with an unbalanced psyche. Autumn is the best season for a person. Annual rhythms are characteristic of all physiological and mental functions. Mental and muscular excitability in people is higher in spring and early summer, in winter it is much lower. Metabolism, blood pressure, pulse rate change significantly: it becomes less frequent in spring and autumn, and becomes more frequent in winter and summer. In the circa-annual rhythm, the working capacity of a person changes in autumn, it is the greatest. Therefore, for the implementation of creative ideas, no doubt, autumn is good. Summer is best used for hardening, building endurance.

Consider the influence of the monthly, weekly and daily cycle on the performance of the human body.

The monthly cycle, unlike the weekly cycle, exists objectively in the nature around us. This is the so-called sidereal month - 27 1/3 days - the period of rotation of the Moon around the Earth and 29 1/2 days - the synodic month - the time from one new moon to another. All monthly cycles are somehow connected with the rhythm of sexual activity. At the same time, monthly cycles affecting the entire body cause greater stability of the female body, since the oscillatory mode in females trains their physiological systems and functions, making them more stable.

The main effect of the Moon on the Earth is associated with the interaction of their masses (the law of universal gravitation), which manifests itself in the form of ebbs and flows in rivers and seas, as well as with the screening of the Earth by the Moon from the electromagnetic radiation of the Sun or an additional flow in the form of reflected light. It is important to know and take into account hypertensive and hypotensive patients. So, hypertensive patients should beware of the full moon, when blood rushes to the head as much as possible, and hypotensive patients should beware of the new moon, when blood rushes to the legs. At the change of the lunar phases, it is necessary to take breaks in work to replenish strength, as well as take short breaks in work at the peaks of the phases.

Therefore, it is advisable to plan the load at work during the monthly cycle, in accordance with biological rhythms, because. on the critical days of the cycle, efficiency decreases and the general well-being of the body worsens.

In the weekly rhythms, the social (exogenous) component is emphasized - the weekly rhythm of work and rest, in accordance with which the functional functions of our body change. The dynamics of working capacity is influenced by the weekly rhythm: on Monday, workability occurs after the weekend, the maximum working capacity is observed in the middle of the week, and by Friday, fatigue is already accumulating, fatigue and working capacity are falling. Therefore, on Monday and Friday, the workload should be reduced at the expense of other working days. The weekly biorhythm affects not only physiological, but also mental processes, or rather, the holistic flow of both. That is why a particularly successful routine is the one when the physical and intellectual activity of a person alternately intensifies. The weekly rhythm streamlined labor activity, adapting it to the physical capabilities and needs of the body. This rhythm is not accidental, and the struggle with it is the struggle of a person with his own, but not yet known laws.

Of course, one cannot live strictly according to the schedule, but it is quite possible to take into account the peculiarities of each day and, in accordance with this, control oneself.

When distributing the workload, keep the following in mind:

a) do not plan labor exploits on Monday. Monday is the day of conflicts, heart attacks and strokes;

b) active action days - Tuesday, Wednesday, Thursday;

c) Friday is a day of calm, routine work that does not require stress and stress.

The change of day and night, the season leads to the fact that human organs also rhythmically change their activity. The daily cycle is one of the main cycles that affect human performance.

Below is the time of maximum activity of a person in his daily biorhythm:

- liver- from 1 am to 3 am;

- lungs- from 3 to 5 o'clock in the morning;

- colon– from 5 to 7 am;

- stomach– from 7 to 9 am;

- spleen and pancreas– from 9 am to 11 am;

- heart– from 11 am to 1 pm;

- small intestine– from 13:00 to 15:00;

- bladder– from 15:00 to 17:00;

- kidneys– from 17 to 19 pm;

- circulatory organs, reproductive organs- from 19 to 21 hours. evenings;

- organs of heat generation– from 21:00 to 23:00 at night;

- gallbladder- from 23 to 1 am.

The simplest and at the same time quite effective way to assess the adequacy of the load is the state of health after charging. Each cell of the body is an independent functional unit. The content of the cell is protoplasm, in which two opposite processes are constantly going on: anabolism and catabolism.

Anabolism- This is a biological process in which simple substances combine with each other, which leads to the construction of a new protoplasm, growth and accumulation of energy.

catabolism- this is the opposite of anabolism, the process of splitting complex substances into simpler ones, while the previously accumulated energy is released and external or internal work is performed.

Thus, anabolic processes lead to an increase in protoplasm, while catabolic processes, on the contrary, lead to a decrease and its destructurization. But these two processes, combined, mutually reinforce each other. Thus, the processes of disintegration of cellular structures stimulate their subsequent synthesis, and the more complex structures accumulate in the protoplasm, the more actively the subsequent splitting can proceed with the release of a large amount of energy. In this case, the maximum vital activity of the cell, and, consequently, of the whole organism as a whole, is observed. This rhythm is controlled by light and temperature.

Thus, the main driver and synchronizer of intracellular biorhythms is the change of day and night.

Conclusion

The human body obeys the rhythms laid down by nature itself, and these rhythms affect all processes occurring in the body, and taking into account these rhythms and respectful attitude towards them is the basis of human health.

Literature

1. Arustamov E.A. Life safety. – M.: Dashkov i K, 2001.

2. Antropova M.V. Efficiency of students and its dynamics in the process of educational and labor activity. - M .: Education, 1967.

3. Doskin V.A., Lavrent'eva N.A. Rhythms of life. – M.: Medicine, 1991.

4. Kharabuga S.G. circadian rhythm and performance. – M.: Knowledge, 1976.

The work of the internal organs of a person by the hour

Our ancestors knew that all people, animals and plants have the ability to sense time or, as they say now, felt their biological clock and lived in accordance with their biological rhythm. The change of seasons of the year, lunar cycles, day and night are directly related to these hours.
In the daytime, our body is dominated by metabolic processes aimed at extracting energy from the accumulated nutrients. At night, the energy reserve spent during the day is replenished, regeneration processes are activated, tissues are restored and internal organs are “repaired”.

WHY IS IT BETTER TO START YOUR DAY AT 6 AM?

or How to restore the biological clock of the DAY?

Heart, liver, lungs, kidneys - all organs live and work by the clock, each has its own peak of activity and recovery period. And if, for example, the stomach is forced to work at 21:00, when the “day regimen” is provided for rest, the acidity of gastric juice rises by a third above the norm, which leads to the development of gastrointestinal pathologies and exacerbation of peptic ulcers. Night load is also contraindicated for the heart: a failure in the daily activity of heart muscle cells is fraught with hypertrophy with the subsequent development of heart failure.

Schedule of the body by the hour from 4:00 to 22:00

04:00 - The adrenal cortex “wakes up” first: from 4 in the morning it begins to produce hormones that excite the nervous system. The most active, cortisol, increases the level of glucose in the blood, as well as blood pressure, which leads to vascular tone, increases the rhythm of the heartbeat - this is how the body prepares for the upcoming daily stress. There is an aggravation of hearing: the slightest noise - and we wake up. At this hour, peptic ulcer disease often reminds of itself, attacks occur in patients with asthma. The pressure during this period is low, the brain is poorly supplied with blood - this hour is also called fatal, sick people often die from 4 to 5 in the morning.
There is a division and the most active renewal of the largest number of cells. Cell growth hormones are actively produced. The skin is actively renewed.

In terms of energy: from 3 to 5 o'clock
the lung meridian begins to work actively. During the hours of its activity, energy and blood move from a state of calm to movement, begin to spread throughout the body. At this time, all organs of the human body must rest. Only in this way can the lungs rationally distribute energy and blood.

05:00 - We have already changed several phases of sleep: the phase of light sleep, dreaming and the phase of deep dreamless sleep. Rising at this time quickly comes to a cheerful state. The large intestine begins to work - the time comes for liberation from toxins and waste. The body begins to activate, pressure rises, the level of hormones in the blood rises, and defenses become activated.
06:00 - The pressure and temperature begin to rise, the pulse quickens. We are waking up. An increase in blood pressure (by 20-30 points), the risk of hypertensive crises, strokes, heart attacks. Increases the level of adrenaline in the blood. This is the best time to take a shower.

In terms of energy: from 5 am to 7 am
the work of the meridian of the large intestine is activated, which is responsible for the final removal of feces from the body with toxins and slags.
After waking up, it is advisable to immediately drink a glass of warm water, drunk on an empty stomach, it helps to moisturize the intestinal tract, stimulates defecation and elimination of toxins. This is especially true for those who suffer from frequent constipation.

07:00 - The stomach is activated: the body requires replenishment of nutrient reserves in order to extract energy from them. Carbohydrates that enter the body are actively decomposed, during this period there is no active fat deposition. The immune defense of the body increases. The chance of infection through contact with viruses is minimal. Increased blood viscosity, increased level of adrenaline in the blood. For cores and hypertensive patients, this is the most dangerous time of day. Physical activity is not recommended. The body's susceptibility to aspirin and antihistamines increases: taken at this time, they remain in the blood longer and act more efficiently.
08:00 - The liver completely freed our body from toxic substances. At this hour, you can not take alcohol - the liver will experience increased stress. Sexual activity is activated. The person is sexually aroused.
09:00 - Mental activity increases, sensitivity to pain decreases. The heart works more energetically. It is not recommended to conduct sports training at this time. The level of cortisol in the blood is very high.

Seasonal rhythms of human organs
In terms of energy:from 7 to 9 am
The meridian of the stomach is actively working. This time is considered ideal for breakfast, the work of the spleen and stomach is activated, so that food is digested very easily. And if you do not have breakfast at this time, then during the hours of the greatest activity of the meridian of the stomach, the empty stomach will have “nothing to do”. With the highest activity of the meridian of the stomach, the level of acids in the gastric juice rises, and an excess of acid harms the stomach and threatens with the occurrence of gastric diseases and a violation of the acid-base balance in the body.

10:00 Our activity is on the rise. We are in the best shape. Such enthusiasm will continue until lunchtime. Do not spray your efficiency, then it will not manifest itself in this form.
11:00 - The heart continues to work rhythmically in harmony with mental activity. The person is not tired. There is an active growth of nails and hair. Increased sensitivity to allergens.

In terms of energy: from 9 a.m. to 11 a.m.
The spleen meridian is active. The spleen is involved in digestion, assimilating and distributing nutrients and fluids extracted from food throughout the body.
The brain is active. Therefore, these hours are called the "golden period", i.e. the most effective in terms of work and study. Don't forget to have breakfast. After breakfast, the spleen absorbs the food coming from the stomach, and the muscles, having received nutrients, become more active. A person has a desire to activate the muscles. When the energy of the muscles and muscles is expended, the work of the spleen is even more activated, and therefore it turns out that this organ is “busy” all the time, loaded with work.

12:00 — There comes the first recession of activity. Decreased physical and mental performance. You feel tired, you need rest. During these hours, the liver "rests", a little glycogen enters the bloodstream.
13:00 - Energy goes down. Reactions slow down. The liver is resting. There is a slight feeling of fatigue, you need to rest. If you have lunch at this time, the food will be absorbed faster.

In terms of energy: from 11 to 13 days
the meridian of the heart is active. During these hours, energy reaches its peak, which can lead to an excess of heart "fire". The easiest way to eliminate this excessive "fire" is to take a little lunch break. This will help replenish energy and increase the efficiency of work in the afternoon. Lunch rest serves to prevent heart disease.

14:00 - Fatigue is gone. An improvement is coming. Efficiency increases.
15:00 - The senses are sharpened, especially the sense of smell and taste. We are entering the workforce. This is the time of partial or complete immunity of the body to drugs. The organs of the body become very sensitive. Increases appetite.

In terms of energy: from 13 to 15 hours
the meridian of the small intestine is active. Nutrients enter the small intestine, where they are processed and broken down, and then transported to various organs of the human body through the blood and lymph capillaries. It is recommended to drink more water to thin the blood and protect the blood vessels.
Weakening of the function of the small intestine not only causes a decrease in energy and blood levels, but also reduces the level of waste excretion.

16:00 - Blood sugar levels rise. Doctors call this condition post-prandial diabetes. However, such a deviation from the norm does not indicate a disease. The second rise in activity. The blood is again enriched with oxygen, the work of the heart and lungs is activated. Favorable time for physical activity and exercise.
17:00 - Maintain high performance. Time for outdoor activities. The efficiency and endurance of the body is approximately doubled. There is an activation of the endocrine system, especially the pancreas. At this time, you can take more food. Due to active digestion and complete breakdown of products, fat will not be deposited.

In terms of energy: from 15 to 17 hours
During these hours, the meridian of the bladder is active, and the bladder is the main channel for the removal of toxins. That is why you need to drink more water during this time. At this time, a person is full of strength and energy. The metabolism in the body reaches a peak, the brain received the necessary portion of nutrients after dinner. Therefore, this time is called the second "golden period" for work and study. Reaches a peak - metabolism.

18:00 “People become less sensitive to pain. Increased desire to move more. Mental vigor gradually decreases.
19:00 - Blood pressure rises. Zero mental stability. We are nervous, ready to quarrel over trifles. Cerebral blood flow decreases, headaches begin.

In terms of energy: from 17 to 19 hours
At this time, the kidney meridian is active. This is the peak period for the removal of toxins from the body, so you should increase the amount of drinking to speed up the appearance of urine and stimulate the elimination of unnecessary and harmful substances from the body. At the same time, the kidneys begin to store the most valuable substances. If a glass of water during these hours becomes your habit, you will improve your kidneys.

20:00 Our weight is at its highest by this hour. Reactions to external stimuli are clear and fast.
21:00 - The activity of the nervous system is normalized. The psychological state stabilizes, the memory becomes sharper. This period is especially good for those who need to memorize a large amount of information, such as texts or foreign words.

In terms of energy: from 19 to 21 hours
are considered the third "golden period" for work and study. At this time, when the pericardial meridian is active, the whole body is at peace. After a light dinner, you can go for a walk. Until 21:00 it is useful to drink a glass of water or weak tea. At this time, the pericardial meridian should be massaged. Massage of the pericardial meridian enhances the function of the heart, as a result of which the activity of all internal organs improves and the circulation of energy and blood is activated.
The Pericardial Meridian is one of the 12 main active channels. It runs along the inside of the arms. You can, for example, sitting in front of the TV, knead the left arm from the armpit down with the right hand - along the pericardial meridian, and then do the same with the right hand. Massage each hand for 10 minutes.

WHY DOES OUR BODY NEED A REST AT NIGHT?

or How to restore the biological clock of sleep?

How to restore the biological clock of sleep

Nature has determined that thirty percent of our lives we sleep: the body needs rest and regeneration. But we often save on sleep, paying for it with psycho-emotional disorders, endocrine disruptions, diseases of the gastrointestinal tract and heart, and sometimes oncology. And if innocent insomnia has looked into your light, this is not only the consequences of a failure of clock rhythms, but also an occasion to think about the REASONS for a whole list of pathologies that inevitably lead us to illness and old age.

At night, the pineal gland (the pineal gland in the groove of the midbrain) produces melatonin - the peak of activity occurs at about 2 am, and by 9 o'clock its content in the blood drops to its minimum values. It is produced by the pineal gland only at night because the active enzymes involved in its production are suppressed by DAYLIGHT. Thanks to melatonin, there is a comfortable decrease in temperature and blood pressure, slowing down their activity and physiological processes. At night, only the liver is actively working - it cleanses the blood of the pathogenic flora of toxins and toxins. Another important hormone, somatotropin (growth hormone), actively begins to work, stimulating cell reproduction, regeneration, rejuvenation and anabolic processes (the release of substances useful for the body from food). Failure to comply with the sleep schedule leads not only to insomnia, oncology and diabetes, but also to early aging of the body ...

Schedule of the body from 22:00 to 4:00

22:00 - Decreased body temperature. The number of leukocytes - white blood cells - increases. In the body of those who go to bed at this time, produce melatonin, the hormone of youth, with a vengeance.
23:00 - If we sleep, then the cells restore their functions. The blood pressure drops, the pulse becomes less frequent. The metabolism slows down. At this time, the body is most predisposed to the occurrence of inflammatory processes, colds, infections. Late eating is very harmful.

In terms of energy: from 21 to 23 hours
At this time, people finish their daily chores and get ready for bed. Therefore, during these hours you need to calm down and provide yourself with a good rest. If you break this natural law, you can harm your health.
If a person sleeps poorly or not enough, he begins to feel bad, he is overcome by lethargy and apathy.
To have quality sleep, you need to fall asleep before 23:00.

24:00 “This is the last hour of the day. If we went to bed at 22 o'clock, then it is time for dreams. Our body, our brain sums up the results of the past day, leaving the useful, rejecting everything unnecessary.
01:00 We have been sleeping for about three hours now, having gone through all the phases of sleep. At one in the morning, a light phase of sleep begins, we can wake up. At this time, we are especially sensitive to pain.

In terms of energy: from 23 to 1 o'clock
active gallbladder meridian. At this time, yin energy gradually dissipates and fades away, but yang energy is born - the most powerful productive life force. If we follow the regime and go to bed before 23:00, then the yang energy quickly arises and rises, which is good for our entire body. If later, then "yang"-energy begins to be wasted. But it is she who is the basis of life.

02:00 – Most of our bodies operate in an economical mode. Only the liver works. It intensively processes the substances we need. And above all those that remove all poisons from the body. The body undergoes a kind of “big wash.
03:00 - The body is resting. Sleep is deep. The muscles are completely relaxed. The pulse and respiration rate decreases, brain wave activity decreases, the heartbeat slows down, body temperature and blood pressure fall. At three o'clock in the morning, energy consumption in the body is replenished.

In energy eskom plan: from 1 to 3 o'clock
At this time, the work of the liver meridian is activated. There is a removal of toxins and slags, as well as the regulation and renewal of blood. The best way to strengthen the liver is quality sleep. The deeper it is, the better the blood circulates and the more actively the liver is cleansed.

Try to follow the daily routine: eat at the same time, wake up at 6:00, go to bed - no later than 22:00 and then you will stay young, healthy and full of energy for a long time! By the way, this is exactly what our ancestors did: they got up at dawn and went to bed at nightfall - probably not only because of the lack of electricity.

We wish you health and prosperity!