We learn to live according to the biological clock of the body. Optimal meal times

A group of scientists from the University of Pennsylvania explained, why various medicines best taken at certain times of the day.

They found that the body has hours of maximum activity to be taken into account when prescribing drugs. It is reported by the BBC with reference to the work published by the National Academy of Sciences.

The researchers monitored the work of the internal organs of animals throughout the day. Every two hours they analyzed the work of DNA and cells kidney, adrenal, lungs, aorta, trunk brain, cerebellum, hypothalamus, brown and white fat, heart and other organs. Observations have shown that the greatest changes in cell activity occur before dawn and dusk.

Yes, 43 percent genes, which are involved in the production of proteins, showed different activity at different times. Moreover, the pattern of gene activity in different organs is different, so the peaks of cell activity do not always coincide..

Scientists hope to use the knowledge gained in the development of treatment regimens for various diseases. For example, cardiovascular disease is often associated with cholesterol. Because the liver produces the maximum amount of cholesterol at night, it is better to take medicines for it in the evening. Scientists have long identified such a pattern, but only now it has become clear what this is connected with.

“I hope we can use this information to develop better treatments with existing drugs. And this is very good, because it does not require additional funds. I think this is a real opportunity to improve medicine, and it will have amazing consequences,” said one of the participants in the study, Dr. John Hogenech.
Source: Medportal.ru

biological clock and
health optimization

I have always been interested in the question, - says Ivan Egorov, - what is The biological clock where they are and how to customize them to your advantage. Previously, I noticed that if I go to bed at twelve - one in the morning, the next day is lost for me. I walk broken and depressed! This happened until I completely upset my biological clock with night vigils. Nowadays, if I go to bed at 10 pm, then at 1 am it seems to me that it is already 6 am! And then there's the leapfrog with the translation of arrows ...

How often do we compare our mode of life with biological rhythms? Unfortunately, often forgetting about the internal clock, we allow ourselves to go to bed too late or sleep too long in the morning, overload ourselves with work, knock down the meal schedule, etc. This always has a very negative effect on our health. The body already endures constant loads and stresses in modern life, and we still aggravate the situation with the constantly straying rhythm of life.

It has been established that from 3 am to 3 pm the internal environment of the body is slightly acidic and the cell protoplasm is as mobile as possible. Because of this, the processes of splitting complex substances into simpler ones intensively occur. This is facilitated by sunlight and heat, a balanced diet and moderate physical activity. In the daytime, proteins are more actively broken down. In the second half of the day, when the illumination and the temperature of the external environment decrease, the energy supply of the cells decreases.

From 3 pm to 3 am acid-base balance passes into the weakly alkaline side, which contributes to the synthesis of more complex compounds from simple substances. In the protoplasm of cells, the viscosity increases, and internal processes slow down somewhat. In an alkaline environment, mainly carbohydrates and carbohydrate foods are broken down. And proteins eaten at night, due to the lack of enzymes and hydrochloric acid, are practically not digested until morning. They decompose under the influence of microorganisms, which leads to the formation of toxic endotoxins. As a result - nightmares, heavy awakening, headache, bad breath, fatigue and weakness.

If a person got up earlier, his brain suffers - the main regulator of all our internal processes. At first, this leads to poor health and headaches, to anxiety, depression, internal tension, ailments, and later to neuroses and other diseases. I emphasize again: the fourth phase of sleep depends on solar time, and not on how many hours a person slept.

During the hours of darkness, between midnight and four in the morning, the pituitary synthesizes and throws out in blood hormone melatonin, which controls quality sleep and recovery exhausted during the day of the internal organs.

If a person forced to work at night and rest during the day then full recovery life-supporting bodies and systems do not occur , because in people who are awake at night, the synthesis of melatonin is sharply reduced. And every day chronic fatigue builds up , not up to restored organs age rapidly, start to hurt develop atherosclerosis, cancer, reduced life expectancy.

Forcibly waking up very early on a dark winter morning reduces melatonin production and will result in the same effects as staying up all night no matter the cause. This should know who follows the rules HLS.

One of the synchronizers intracellular biorhythm in is the change of day and night, and the deviation of the rhythms of work and rest, sleep and wakefulness from solar standard time (solar noon) leads to stress and desynchronosis, that is, a mismatch of the internal rhythms of the body with daily rhythms. Violation of these physiological rhythms leads to many diseases and to the rapid "burning" of the body.

Therefore, it is imperative that we take care of our health and learn to keep pace with the natural rhythms of our body, laid down by nature itself.

I decided to figure out what was the matter, and what time to “bind” my biological biorhythms in order to live fully and efficiently. An appeal to numerous publications on this matter did little, but I wanted to figure it out.

But let's start in order.

From numerous publications it is known that the work of our organs is subject to the daily biological, circadian rhythm.

Periods of daily activity of the main organs and systems:

23:00 - 01:00 - Gallbladder;
01:00 - 03:00 - Liver;
01:00 - 02:00 - Maximum activity of skin cell division,
therefore, before going to bed, it is advisable to apply a nourishing night cream to the skin;
03:00 - 05:00 - Light;
04:00 - 11:00 - Adrenals4
05:00 - 07:00 - Large intestine;
06:00 - 08:00 - Increase in blood pressure (by 20-30 points), the risk of hypertensive crises, strokes, heart attacks;
07:00 - 12:00 - Thyroid gland;
07:00 - 09:00 - Stomach;
07:00 - The body's susceptibility to aspirin and antihistamines increases: taken at this time, they remain in the blood longer and act more efficiently;
09:00 - 12:00 / 15:00 - 18:00 - Brain;
09:00 - 11:00 - Spleen and pancreas;
08:00 - 12:00 - Hypersensitivity to allergens, exacerbation of bronchial asthma.
11:00 - 13:00 - Heart;
13:00 - 15:00 - Small intestine;
15:00 - 17:00 - Bladder;
15:00 - Minimal sensitivity to allergens, but maximum - to anesthetics: favorable time for surgical interventions and dental treatment;
17:00 - 19:00 - Kidneys;
17:00 - Maximum muscle activity, aggravation of smell, hearing, taste sensations.
19:00 - 21:00 - Pericardium (shell of the heart);
19:00 - 21:00 - Reproductive and vascular system;
19:00 - It is at this time that in response to allergens, the release of histamine increases, an exacerbation of skin reactions occurs;
20:00 - Inflammatory processes worsen (time to take antibiotics);
21:00 - 23:00 - Triple Warmer, immune system.

Each person must know these laws of nature by heart and must strictly observe them in his daily life.

Simply put, biorhythms are subject to the vital activity of all living organisms at all levels of their existence. In accordance with them, cells divide, flowers bloom, animals hibernate, birds migrate ...

Biosphere land , man and all living beings live in a complex system of biorhythms. From short, with a period of a fraction of a second, at the molecular level. To more complex, diurnal, diurnal-annual, associated with annual changes solar activity .

Daily (circadian) rhythm The biological clock of a person can be represented as a clock face, indicating time intervals of approximately 2 hours and the activity of the main vital organs of the human body.

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”.

What if the reference point (noon, solstice time), for example, in Moscow is one and a half hours behind the astronomical one? That is, in place of the heart, we should turn to the small intestine?

And what about the regions that are guided by Moscow time! There, the discrepancy between solar and direct time will be even greater. But the biological clock of a person needs to be wound up, tuned to natural internal rhythms and the clock of the external environment. The mode of nutrition, sleep, rest and physical activity allows you to maintain internal processes in the proper order.

But back to history.

Our distant ancestors, at the dawn of human history, intuitively recognized their inextricable connection with day and night luminaries. They endowed them with the features of mighty gods. The sun, many peoples revered him as the main deity. In ancient Egypt, grandiose temples were erected to the sun god Aton-Ra, and poetic hymns were composed in his honor.

And at the end of the 19th century, when the standard time system was introduced, most of the population - even in the most developed countries - was rural. And life in the countryside was largely regulated by the solar cycle. Then solar noon was also the middle of the daily activity of people.

The peasant himself regulated the rhythm of his life: in summer, when there was a lot of work, he got up at dawn, at 3-4 in the morning, in winter, when there was no field work, he could lie on the stove until nine (he did not know this: the peasants did not have hours, they lived and ate in the full sense of the Sun).

But now, most of the population lives in cities. Approaching the urban rhythm of life in the countryside. In the morning, at a certain hour that does not depend on the season - to work or study, in the evening - back, and there is still time for leisure before bedtime.

It is due to this leisure, an integral part of our life, that the daily activity of people has shifted relative to the solar noon to the evening side. We will live according to solar (standard) time - we will spend this leisure time in the dark all year round.

What solar standard time

Solar standard time is the most correct not only from an astronomical, but also from a physiological point of view. The natural daily rhythm of human life has evolved over thousands of years, but there is still an opinion that it can be arbitrarily changed. This opinion is supported by the widespread but unfounded belief that man is the king of nature and can arbitrarily dispose of it and himself as part of nature.

For example, it is easy and quick to adapt to an arbitrarily chosen time regime without taking into account the natural rhythm of the Earth's rotation. And during the life of one person, only temporary adaptation is possible, which occurs due to a more intensive expenditure of the body's reserves.

The inevitable depletion of reserves, functional disorders of the body, premature aging and reduced life expectancy become the price of adaptation. Go to any clinic. How many people are there?

Time Zones, GMT

Standard time is a system of counting hourly time, based on the division of the Earth's surface into 24 time zones, every 15 ° in longitude. Time within the same time zone is considered the same.

In 1884, at the International Conference, it was decided to apply this system. In accordance with the international agreement of 1883, the initial (“zero” meridian is the one that passes through the Greenwich Observatory in the suburbs of London. technologically named Universal Time Coordinated (UTC).

The agreed time in all other zones is calculated taking into account their serial number. So the standard time of Moscow and St. Petersburg, which are in the third time zone, differs from the world (Greenwich) time by three hours: when it is 12 o'clock in London, we already have 15 o'clock. Moscow Standard Time is MSK = UTC/GMT + 3 hours.

Physiological time, like local time on a rotating planet, has a cyclic character. For any clock, external or internal, adjusting (shifting) one or more full cycles has no noticeable effect. However, the shift of the biological clock by part of the cycle leads to tangible physiological consequences, as shown by the phenomenon of time difference during transmeridian flights.

This shift inside the cycle is called phase shift, that is, the positions of a repeating process in its own cycle (for example, the phases of the moon).

An hour compared to a day seems insignificant, but the effect of the period difference quickly accumulates. But synchronicity is important for living organisms, and in order to maintain it, you need to constantly make adjustments.

In the daily cycle, living organisms are guided by sunrise and sunset, as well as at the moment of maximum elevation of the Sun above the horizon, that is, true (astronomical) noon. These events served as reference points for calculating the time scale. The rotation of the planet by 15 degrees corresponds to a time period of one hour.

The earth is "sliced" into 24 slices of 15 degrees, each of which makes up one time zone. Noon on the clocks in each zone must coincide with the moment of true (astronomical) noon. The starting point for the zone division, the Greenwich meridian, is arbitrary. It's just that the British, using their influence, announced to the whole world in such a manner that they are the navel of the Earth.

The best time to take vitamins

There are a large number of different types and combinations of vitamins and multivitamins. To figure out when it is better to drink a vitamin, you need to know the nature and functions of this substance. Most vitamins are nutrients found in food, so they are best absorbed when combined with food. For this reason, doctors recommend taking most vitamin supplements directly with meals.

What time of day is best to take vitamins? The best time to take vitamins is in the morning. For breakfast, you need to take vitamins of the group:

• multivitamins.

Before you start taking nutrients, you should also figure out when to take vitamins - before or after meals. There are two groups of vitamins - water-soluble and fat-soluble. Water-soluble vitamins are able to dissolve in water. They do not accumulate and are effectively absorbed by the body 30 minutes before eating. These include vitamins B1; IN 2 ; AT 6 ; AT 12 ; FROM; ; RR.

Fat-soluble vitamins can be stored in the body. They are absorbed only if they are taken with fats. Vitamins of this group are best consumed during a meal or after it in combination with foods containing fats (butter, salmon, nuts, olives, etc.). Fat-soluble vitamins include vitamins A,, and K.

At lunch, drink B vitamins, vitamins C and E. If the day is stressful and there is no opportunity to have a full meal, you can take a multivitamin with a handful of nuts. Nuts and dried fruits are considered among the healthiest snack options. In addition, they will help you absorb fat-soluble vitamins. Calcium and magnesium lead to muscle relaxation, so they are good to take in the evening. This will have a positive effect on a person's sleep.

It is necessary to take vitamins in the morning or in the evening, depending on the recommendations and instructions for the drug.

Interaction of different vitamins and minerals

When taking supplements, you need to know if you can combine different types of vitamins and minerals and what effect they have on each other.

If a person drank minerals in large doses, then they could reduce and suppress the absorption of other minerals. So, calcium is taken in large quantities most often, so it should be consumed separately from other multivitamins and minerals. The doses of magnesium and zinc can also be relatively large, so they should be drunk separately from other vitamin complexes.

It is noteworthy that if I drink zinc for a long time, then this can provoke a deficiency of copper in the body. To avoid this, drink an additional complex of vitamins with copper.

If a person falls ill and is forced to take medication, it is necessary to warn the doctor about which vitamins are taken before prescribing drugs.

Taking vitamins is necessary if a sufficient amount cannot be obtained from food. Thanks to vitamins, a person will be less sick. They will ensure the normal functioning of the body. Vitamins can be taken in tablet or liquid form. They are taken as dietary supplements, or for medicinal purposes. For treatment, vitamins are prescribed by a doctor. They are administered by injection in large doses.

Before you start taking vitamins as a dietary supplement, you should consult your doctor. Some vitamin complexes can lead to side effects and interfere with the absorption of drugs in the event of a course of treatment.

After buying a vitamin complex, carefully study the instructions and recommendations for using the drug. If there is a manifestation of allergic reactions, you should immediately stop taking vitamins.

When is the best time to take vitamins? Most vitamins are taken with food, so you need to make sure that your diet is healthy and healthy. This will ensure better absorption of vitamins by the body. Before taking the drug, you should carefully study the instructions, it will indicate when it is better to drink vitamins - after, during or before meals.

When taking vitamins, you need to follow some rules:

• take vitamins regularly, at the same time;
• drink vitamins with water (you can warm) or drinks (not very hot and not very cold);
• take vitamins in the amount indicated in the instructions, you can not increase the dose.

Vitamins have a positive effect on the human body, ensuring its normal functioning and development. To get the necessary amount of vitamins and minerals, you need to monitor your diet. If for some reason, a sufficient amount of vitamins is not provided by food, you can resort to the additional use of useful elements. Before taking, you should consult with your doctor and thoroughly study how and when to take vitamins. More information about the rules for taking vitamins is described in the video below.

Ayurvedic canons state that a person's health directly depends on the imbalance of his doshas, ​​on the type of digestion, on the type and amount of food taken, as well as the time of its intake. Each person has his own standard of quality and volume of food that his body can fully digest.

For example, Type A people have poor digestion, so frequent and copious gluttony causes Kapha to become overweight. It is necessary and quite enough for them to eat only during breakfast and lunch, it is better for them to skip dinner. People of the type, on the contrary, have a strong digestion, which allows them to absorb a large amount of any, even very heavy food. The digestive fire of Pitta is so strong that everything is processed completely, quickly and without the formation of toxins. has unstable digestion, therefore, it requires increased attention to its body, and first of all to the quality and time of eating.

Ayurveda recommends that we stick to a diet that can balance the dominant dosha. So Vata people should follow Vata pacifying diet. This rule also applies to Vata-Pittas, although they can also use Pitta nutrition if necessary, for example, in hot weather. When in doubt which of the two doshas to pacify, try to instinctively understand which food makes you balanced and healthy. The rarest representatives of the type of three doshas can follow any Ayurvedic diet, based on well-being and instinct.

All Dosha types should also focus on the climate and season. For example, Kapha likes hot food and Pitta likes cold food. However, in the heat of summer, even the coldest Kapha is better to skip the hot dishes and eat something cold. Well, in winter, even the most heated Pitta should not walk in one T-shirt and without a hat, but should dress warmer.

Also, representatives of all types of doshas should focus on the time of optimal food intake. This important rule is based on Ayurvedic recommendations related to the aspect of food digestion in the stomach and absorption in the small intestine.

Eating the food recommended for your dosha, as well as adhering to the correct diet, you are guaranteed to reduce the level of Ama (slags and toxins) in your body, and, accordingly, significantly improve your health. Keep in mind that a hectic lifestyle disrupts the rhythms of the digestive system and contributes to the accumulation of poisons, toxins and waste products in the body. Mental, emotional and physical stresses also lead to improper digestion and accumulation of Ama.

Many people ask a completely justified question: why do I eat right and balanced, exercise regularly, but the weight remains the same? If you have already taken a step towards proper nutrition, you should consider that it is not only what you eat that matters, but also when you eat it. We have written more than once that it is necessary to follow the regimen in nutrition: eat often, but in small portions, the size of a fist. Naturally, you should not put one cake in your mouth, and after three hours another one. Food should be low-calorie, natural, rich in vitamins, with high nutritional value. And now on the shelves - what to eat and when?

Breakfast

Breakfast is not to be missed. You need to treat it with great attention and love, because this is the meal that will provide the body with energy. With an active lifestyle, everything eaten for breakfast is successfully spent during the day. Lack of time is not an excuse. Train yourself to get up early and have breakfast, even if you don't really feel like it. The best time for a morning meal is 6.00-9.00.

During breakfast, metabolism starts, all body systems wake up and begin active work. This meal also affects the digestibility of foods throughout the day. The most suitable food for breakfast is protein. Low-fat dairy products (natural yogurt and cottage cheese) are best for breakfast. These are powerful suppliers of protein, calcium, magnesium. Suitable for breakfast and cheeses. Despite the high fat content and calorie content, cheese supplies the body with calcium, protects the body from the development of heart disease and diabetes.

Oatmeal for breakfast is also a great choice. In addition to complex carbohydrates, it contains vegetable protein. Milk is also useful only in the morning. Like cheese, it contains a lot of calcium. This product in moderation promotes weight loss. Eggs for breakfast are almost a traditional dish for many of us. Vitamins A, B6, B12, E, high protein content, iron - all this will benefit the body in the morning.

Dinner

What foods are suitable for a lunch meal? Pay attention to foods rich in proteins and starchy foods. These include meat and fish products, any cooking method is allowed, except for frying. As a side dish, beans, brown rice, pasta made from wholemeal flour, potatoes are suitable. It will seem strange, but during lunch (12.00 - 13.00) it is not recommended to eat all kinds of sweets, because by this time the level of insulin in the blood has not yet returned to normal, which means that these foods will cause hunger in a couple of hours. Potatoes and pasta, which many are afraid of, will benefit during these hours, because they will be absorbed for a long time, saturating the body, and excess weight will not appear from them if the portion is really small. It is recommended to supplement lunch with a salad of fresh vegetables seasoned with vegetable oil or olive oil.

afternoon tea

Contrary to misconceptions, it is in the afternoon that you can and should indulge yourself with sweets, and not for breakfast. The fact is that at this time (from 16.00 to 17.00) there is a maximum level of insulin in the blood. This means that if you eat dessert, there will be no spike in blood sugar, which means you won't experience hunger anytime soon. The best snack for an afternoon snack: fruit salads, dried fruits and nuts, cocoa, light desserts, dark chocolate.

Dinner

Do not underestimate the last meal, you should not be afraid of it either. The main rule: dinner should be light, it does not matter if the clock has struck 18.00. Choose lean fish and white meats, and pair them with vegetables (just a little!). In the evening, it is worth giving up red meat, because the body digests it for a very long time, and this will interfere with a good sleep.