Your circadian rhythm determines heart health and diabetes
- One study found that obese people with a pattern of waking up later and being most active later in the day were more likely to develop type 2 diabetes and cardiovascular disease.
- You may want to get an early bird now, but your daily rhythm won’t change overnight.
- Here are tips on how to become a morning chronotype and take advantage of early retirement at night.
What’s your body clock? the ‘morning chronotype’ (early riser) or the ‘evening chronotype’ – those who wake up late and whose activity level peaks later in the day? Your waking hours can determine your health, according to a study.
New research presented at this year’s European Obesity Congress (online May 10-13) shows that people with obesity with what is known as the “evening chronotype” have a higher risk of developing type 2 diabetes (T2D) and cardiovascular disease (T2D). CVD) than those who both wake up and have their highest activity levels earlier (morning or intermediate chronotypes).
The study was conducted by Dr. Giovanna Muscogiuri, Assistant Professor of Endocrinology at Federico II University, Naples, Italy, and colleagues. Her previous work deals with various related topics such as increasing vitamin D levels to reduce Covid-19 deaths, the influence of obesity on the immune response to infections: plausible mechanisms and results, adherence to the Mediterranean diet, eating habits and body composition in Women with polycystic ovarian syndrome (PCOS), postmenopausal weight gain in women and cardiovascular risks, etc.
Dr. Giovanna Muscogiuri carried out this study at the Federico II University in Naples, Italy, comparing people with obesity using the three general chronotypes:
- Morning chronotype (MC),
- Evening chronotype (EC) and
- Intermediate Chronotype (IC).
Aim of this study:
The aim of this study was to investigate whether the EK contributes beyond sleep disorders and other clinical features to the risk of developing T2D and CVD in people with obesity.
Previous observations and findings:
Previous studies have shown that people with EC have disturbances in their body clock (known as the circadian rhythm).
This disturbance of the body clock changes its metabolic processes due to the overactivation of the hypothalamic-pituitary-adrenal axis.
The hypothalamic-pituitary-adrenal axis is a collection of interconnected body systems that control our response to stress, digestion, the immune system, and various other functions.
EC is also often associated with insomnia.
Completion of the study:
The evening chronotype represents an independent risk factor for cardiometabolic diseases that goes beyond sleep disorders, age, gender and BMI. Therefore, chronotype assessment should be considered in the treatment of obesity, as encouraging people with obesity to align their daily activities with the clock or “circadian rhythm” can reduce the risk of developing metabolic diseases such as type 2 diabetes and cardiovascular diseases.
Put simply, this means that someone who is overweight can lower their risk of diabetes and heart disease by waking up earlier and going to bed at a timely time. Obesity is usually viewed as a factor that increases the likelihood that the conditions will develop. However, one study found that a night owl increases the risk even further.
Help! How do I change or reset my body clock?
Research suggests that changing your body’s clock and getting more exercise earlier in the day can be helpful. But over the years we’ve made our “late wake up” schedule more concrete. This is how you can teach your body to withdraw early at night and wake up early in the morning.
- Pay attention to the position of the sun throughout the day: the word circadian rhythm is derived from the connection to the rising and setting of the sun, to which our body is tuned. Circadian rhythms are physical, mental, and behavioral changes that follow a 24-hour cycle. These natural processes mainly respond to light and dark and are controlled by a small area in the center of the brain.
- The “secret mantra” here is to take advantage of the fact that the body is biologically programmed to say, “It’s light outside, so I’m awake,” through programming related to sunlight. If we shut out the sun and stick to the fluorescent lights of our office cubicles or the blue light of the digital screen, our attitudes will be thrown with the sun.
- Move your desk closer to the window and feel the sunlight outside.
- If you work from home, step out and go. Maybe take the dog for a walk.
- If you’re in an office, go out for a walk anyway.
- Avoid working on digital screens after the evening.
Disclaimer: The tips and suggestions in the article are for general informational purposes only and should not be construed as professional medical advice. Always consult your doctor or nutritionist before starting any fitness program or making changes to your diet.