Shëndeti

3 daily habits are disrupting your body clock

3 daily habits are disrupting your body clock

Experts have warned that certain daily habits that most of us are guilty of can disrupt our body clock and harm our health.

Disruption of the body clock is thought to contribute to many chronic diseases, from diabetes to dementia

Dr Greg Potter, an expert on sleep, nutrition, metabolism and exercise physiology, told The Sun: Our ancestors lived in harmony with the environment. When the sun rose, they gathered food and water, and at night they rested and fasted. But the problem is that when electric lighting was developed in the 19th century, we can now be active all night long. And with the latest developments in technology, we can order food with a scroll of the phone instead of going physically active to get it. So our body clocks are prone to disruption.

Body clock value

Why is it worth working with your body clock?

"To have more energy, sleep better and digest and metabolize your food more efficiently," said Dr Potter.

Night shift workers are prone to conditions such as diabetes, heart disease and even some types of cancer, which may be due to their altered schedules, scientists say.

"Within just a few days of disrupting the body clock, there are significant health consequences. These include an increase in blood pressure and a decrease in heart rate variability, reflecting a decline in cardiovascular health. Brain function is also affected - people struggle to concentrate, partly because they are sleep deprived."

Dr Potter revealed the mistakes you're making that are messing up your body clock:

1. You don't get out enough

Walking outside is linked to reduced stress and good mental health.

Drita e ditës është thelbësore për orën e trupit dhe nuk mund të zëvendësohet me dritat e brendshme, tha ai.

2. Ndriçimi i gabuar i shtëpisë tuaj

Dr Potter tha se në mbrëmje, dritat elektrike janë armiku juaj më i keq dhe duhet të errësohen ose fiken dy deri në tre orë para gjumit.

“Ekspozimi i tepërt në mbrëmje ndaj ndriçimit të fortë mund të vonojë gjumin dhe të zvogëlojë rëndësinë e tij. Ngjyra e dritës gjithashtu ka rëndësi. Drita që është e pasur me gjatësi vale të shkurtra –drita blu është shembulli i përsosur – është deri tani drita më e fuqishme në zhvendosjen e orës së trupit.Ekranet, si celularët tanë, dhe ndriçimi i sipërm mund të jenë të pasura me këtë lloj drite”

3. Ngrënia për shumë orë

Në epokën moderne, disa prej nesh po luftojnë për të qëndruar zgjuar 18 orë të ditës, nga ora 6 e mëngjesit deri në mesnatë.

But Dr Potter warns against eating throughout the day and instead sticking to a shorter window of eating.

"For example, you might choose to eat only between 10:00 a.m. and 7:00 p.m. With a short, regular eating window, you're aligning your food intake with when your body is optimized to digest and metabolize consumption".