Circadian rhythms, or our biological clocks, regulate all processes in the human body. According to American scientists, these rhythms can enhance our physical and mental health. What’s more, they may even slow down the aging process. To achieve this, we need to reassess our daily habits and align them with certain guidelines. When we do, our biological clocks will be well-tuned and operate at peak efficiency.
When the Internal Clock Goes Awry
Since the 1990s, science has recognized that humans possess an internal molecular clock that operates according to a daily cycle, regulating vital functions such as sleep, appetite, and metabolism.
Researchers believe that circadian rhythms exist in nearly every cell and tissue in our bodies. The main mechanism of this clock, known as the suprachiasmatic nucleus of the hypothalamus, is located in the brain.
The bad news from scientists is that as we age, our circadian rhythms become increasingly desynchronized. A recent study from Northwestern University (USA) highlights this issue. These age-related changes resemble living in a house filled with old clocks that chime at different times. This means that the essential systems regulating our bodily and brain functions no longer operate in sync as they did in our youth.
Experts link the desynchronization of circadian clocks to serious health problems, including cardiovascular diseases, obesity, type 2 diabetes, and cancer.
Disrupted Circadian Rhythms Impair Brain Function
According to research from Cleveland State University (USA), the unfortunate consequences of a malfunctioning biological clock extend to other areas of life. The team demonstrated that circadian rhythms regulate our body’s systems for repairing defective DNA, as well as the vital process of autophagy, which cleanses the brain of damaged cells. As aging desynchronizes these rhythms, cognitive functions of the brain deteriorate.
Scientists noted that circadian rhythms are “significantly disrupted” in patients with Alzheimer’s and Parkinson’s diseases. The team conducted experiments on rodents exhibiting dementia symptoms, during which they reset their biological clocks by having them adhere to a proper daily schedule. As a result, the cognitive abilities of the animals improved, and their lifespan increased, as reported by the Daily Mail.
Meal Timing Synchronizes Circadian Rhythms
Dr. Itun Huan, the lead author of the Northwestern University study, emphasized the correlation between meal timing and the functioning of our biological clocks. She pointed out that eating at inappropriate times—such as during the night—can be particularly harmful. Sending unexpected signals to circadian rhythms during nighttime meals, when the brain is preparing to rest, can throw them off balance.
According to the researcher, breakfast can effectively prompt our metabolism to properly align our circadian rhythms at the start of the day.
Other studies have also shown that food can significantly contribute to synchronizing our internal clocks, but only when we eat nearly one-third less than the recommended amount. Experts advise women to reduce their daily caloric intake from 2000 to 1400 calories, and men from 2500 to 1750 calories.
Research on fruit flies revealed that reducing daily food intake to 70 percent extended their lifespan by 40 percent. This effect is attributed to the fact that calorie restriction improves the functioning of the biological clock.
Our Habits Need to Adapt to a New Age
Researchers highlighted another issue prevalent among older adults. As we age, our circadian rhythms become less sensitive to adjustments in daylight.
When we grow older, the lenses in our eyes no longer provide the same clarity of vision as they once did, and the number of light-sensitive cells in the retina decreases. As a result, we respond less effectively to changes in light levels.
Experts recommend going outside in the morning to seek out natural light to help reset the internal clock.
Scientists also noted that poor sleep among older adults is linked to the malfunctioning of our internal clocks. According to researchers, there’s no point in longing for the deep sleep we enjoyed in our 20s and 30s. We simply need to acknowledge that we are changing and adapt our habits to our new age.