☆Chrononutrition ~Part 1~☆
◆What is the body clock?
◆Why is my body clock out of sync?
[Recipes recommended by Sundrug nutritionists and registered dietitians]
◆Pumpkin cocotte
◆Grilled zucchini with scissors
Although we don't usually realize it, our bodies move on a 24-hour cycle in synchronization with the movement of the earth.
Since each period is not exactly 24 hours, the internal clock, or "biological clock", gradually becomes misaligned.
A gap of just a few minutes or hours may not have much of an impact on your body. However, the accumulation of these things can lead to physical complaints later on.
For this reason, it is very important to manage your body clock. There are various studies that consider the body clock.
・Chronopharmacology
・Chrono-medicine
・Chronobiology
・Chrononutrition
・Time kinematics
Here we will look at ``chrononutrition''.
◆What is chrononutrition?
in the rhythm of the day
①Nutritional effects vary depending on when you eat.
②Body clock changes depending on nutrients and food ingredients
Nutrition is about taking these things into consideration and deciding what, when, how much, and how to eat .
The ``body clock'' is important when considering chrononutrition. The ``clock genes'' in our bodies set a rhythm and change at a cycle of approximately 24 hours a day. Do you feel hungry when it's time to eat? This is because your body is resetting its meal time, so it releases digestive juices and prepares to accept food accordingly.
It is said that if this ``biological clock'' is out of sync, various functions of the body will not work properly, leading to metabolic disorders such as obesity and diabetes, and even immune diseases such as cancer .
If you eat with your body clock in mind...
- Nutrients can be effectively supplemented. ≪ ~ Chrononutrition ~ Part 2 ≫
・You can also take measures for those who inevitably become night owls. ≪ ~ Chrononutrition ~ Part 3 ≫
This time, we will look at how the ``body clock'' affects us.
◆Causes of the body clock being out of sync
・The human body clock is 24.5 hours, which is a little long to begin with.
-Irregular wake-up and meal times
・Effect of light
◆So, how can we resolve this discrepancy? ?
① Stimulate and reset the “clock gene”.
Clock genes exist in plants and animals on Earth, and they have a 24-hour rhythm that roughly matches the rotation period of the Earth, and there are main (parent) clocks and peripheral (child) clocks.
★ Master (parent) clock...exists in the brain. It increases at night, and if the gap is not reset, fat and cholesterol synthesis will be promoted.
★ Peripheral (child) clock: Exists in various tissues such as internal organs and cells. Promotes metabolism of carbohydrates, fats, and energy.
It is important to reset each of these two.
For example, even if you give a command to the body by stimulating only the main (parent) clock, the peripheral (child) clock has not started working yet, so the internal organs are not ready to receive food or create energy. As a result, you may lose your appetite or feel sluggish.
Both of these need to be reset.
② Do not delay your “biological clock”
・Light exposure at night is known to delay the body clock. In particular , the blue light from computers and smartphones is said to delay the body clock by two hours , so avoid looking at it before bed.
-High-fat foods rich in saturated fatty acids and caffeine are said to disrupt the body's internal clock.
Foods that are high in saturated fatty acids (Example) Western sweets such as snacks and cakes
Items containing caffeine (e.g. coffee, black tea, green tea, etc.)
◆Reset method
・Reset the main (parent) clock ...Bathe in the morning sun
Try to wake up at the same time every day and open the curtains.
・Reset the peripheral (child) clock ...Eat breakfast
It is important to eat within 2 hours of exposure to the morning sun! If more time passes than that, it will not be reset. In terms of content, the combination of carbohydrates and protein causes the body clock to move the most.
Many of you may be wondering if that's a good thing. But now you know the importance of breakfast!
Even if you don't have time in the morning, make sure to eat well before heading out!