Menene yanayin circadian kuma yadda yake shafar rayuwar mu

Menene rhythm na circadian?

Kalmar circadian ta ƙunshi ra'ayoyin Latin guda biyu: circa - da'ira kuma ta mutu - rana. Wato, waɗannan su ne canje -canjen rhythmic waɗanda ke faruwa a cikin jikin mutum a cikin awanni 24 kuma suna da alaƙa da canjin dare da rana. A wannan lokacin, canjin sunadarai, na tunani da na jiki suna faruwa tare da wani canji. Kwayoyi na musamman suna aiki kamar agogo kuma suna sa kowane rayayyun halittu suyi aiki yadda yakamata, kula da kansu da murmurewa. A cikin 2017, Michael Young, Jaffrey Hall da Michael Rosbash an ba su lambar yabo ta Nobel don gano hanyoyin kwayoyin da ke sarrafa tsarin cicadian.

Me ya sa kuke buƙatar sani game da ƙarar circadian?

Idan kun daidaita daidai da tsarin awa 24, zaku iya:

• daidaita watsawa ga cututtuka;

• sarrafa metabolism;

• daidaita barci;

• inganta yanayin tunanin ku.

Misali, da safe ba za ku iya kamuwa da cuta fiye da maraice ba. Jiki yana ba da amsa ga wata cuta ta daban dangane da lokacin rana. Sanin yadda tsarin circadian ke aiki zai iya taimaka muku sanin lokacin da magani zai yi aiki mafi kyau don haka daidaita sashi na mai cutarwa mai cutarwa ba tare da rasa tasirin sa ba.

Circadian rhythm na hormones

Dangane da lokacin rana, jiki yana samar da wasu sinadarai.

Idan babu haske, ya fice Melatonin - hormone barci. Hatta hasken fitila, TV, tarho da hasken dare yana shafar rashin sa. Shi ya sa a cikin manyan biranen ya zama dole a sami labulen baƙar fata wanda zai kare ɗakin kwana daga hasken fitilun tituna.

Hanyoyin hormones na thyroid ana sakin su lokacin da metabolism ke raguwa, kuma zafin jiki yana nuna mafi ƙima. Da misalin karfe 3-4 na safe. A wannan lokacin, ana daidaita aikin al'ada na jiki kuma tsarin haɓaka kayan aikin kashi yana faruwa.

Hormones cortisol girma a 6 am. Yana da alhakin aiki na ƙwayoyin tsoka, alal misali, tsokar tsokoki na myocardium na zuciya. Yana hana kamuwa da kumburi, amma a lokaci guda yana rage tasirin histamine a cikin rashin lafiyan.

Da dare, yawan ghrelin hormonewanda ke sa ku ji yunwa kuma yana ƙarfafa samar da hormone girma. Ga wadanda ba sa cin abinci da daddare, “hormone na yunwa” yana tashi cikin sauri da tsakar dare kuma ya kai kololuwarsa da misalin karfe 2.30, yana tsayawa sama har safe, wanda ke motsa sha’awar cin wani abu bayan bacci. A lokaci guda, melatonin yana rage yawan samar da ghrelin.

Tsarin Halitta don Rashin Fat yana cikin mu ta dabi'a kanta, kawai kuna buƙatar daidaita shi da kyau. Yawan kalori da nauyin jiki na yau da kullun galibi ana sarrafa su ta hanyar hormone da ake kira leptin… Yana ƙaruwa da rana kuma yana kololuwa da tsakar dare. Rushewar wannan hormone shine babban dalilin kiba.

Akwai wasu da yawa na sauran kwayoyin halittar da jikin dan adam ke hadawa a cikin wani yanayi na circadian.

Wadanne dokoki ake bukata a bi?

Don kula da lafiyar ku cikin yanayin da ya dace, kuna buƙatar fahimtar cewa siginar siginar tana shafar ƙarar circadian, waɗanda ake kira kalmar zeitgebers ta Jamusanci ("ba da lokaci" ko "mai daidaitawa"). Waɗannan su ne ainihin abubuwan waje waɗanda ke ba da alama ga jikin mu don daidaita agogon nazarin halittu da aiki daidai na jikin duka. Babban zaitgebers sun hada da:

• lokacin haske da duhu na rana,

• cin abinci ko azumi

• yawan zafin jiki,

• Matsalar yanayi,

• motsa jiki,

• hulɗar zamantakewa tare da al'umma,

• amfani da magunguna.

Don kiyaye sautin ku na circadian daidai, bi waɗannan jagororin.

1. Cire haske da dare. Ko da kona lambobi akan agogon lantarki na iya rage samar da melatonin.

2. Da safe, dasa kanku tare da hasken rana, suna gyara yanayin circadian. Da rana ya zama dole a “ciyar” da hasken halitta gwargwadon iko. Anyi la'akari da mutanen mujiya fiye da motsin rai daidai saboda bayyanar waje na take hakkin rudun circadian.

3. Ku kwanta ku farka lokaci guda. Wannan ya zama dole don shirye -shirye da aiki tare da dukkan matakai a cikin jiki.  

4. Kada ku ci sa'o'i 3-4 kafin lokacin kwanciya. Tare da wannan yanayin, za a gyara samar da hormones dangane da cin abinci. Jiki da kansa zai fara daidaita nauyi.

5. Yawancin adadin kuzari, kusan kashi 85% na ƙimar yau da kullun, suna buƙatar cin su da safe da rana, barin 15% kawai don maraice. Idan kun farka a tsakiyar dare saboda yunwa, to rhythm baya cikin tsari.

6. Guji motsa jiki 'yan awanni kafin kwanciya. Mafi kyawun lokacin wasanni shine kafin 17:00.

7. Rage danniya na tunani wanda ke toshewa da rushe rudun circadian ku. Ana iya sauƙaƙe wannan ta fusata, kishi, kunya, ƙiyayya, tunani mai nuna damuwa, tsare -tsaren aikin da aka ƙima.

8. Barci a cikin ɗaki mai sanyi don rage zafin jikin ku cikin dare. 

9. Ku kwanta da wuri -wuri, mafi kyawun jadawalin shine daga 22:00 zuwa 06:00. Idan kun kasance a cikin wani tsari na ƙarshen wanda ke cutar da lafiyar ku, to za ku iya daidaita yanayin circadian a cikin watanni uku. Don yin wannan, kuna buƙatar zuwa kwanciya kowace rana fiye da 10 na yamma. Sabbin saƙa na neurons za su yi layi a cikin kwakwalwa, kuma za ku haɓaka ɗabi'ar yin bacci akan lokaci.

 Circadian kari na cututtuka

Duk abubuwan da ke sama suna taimakawa fahimtar dalilin da yasa ake kunna wasu cututtuka a wasu lokuta na rana. Misali, zuciya harin yana faruwa galibi da safe, kuma harin asma yana faruwa, a matsayin doka, tsakanin 23.00 da 03.00. Kumburin gidajen abinci yana faruwa bayan barcin dare saboda tsarin garkuwar jiki yana aiki da safe. Matsalar jijiya kuma bugun zuciya yana ƙaruwa da sanyin safiya saboda hawan hormone cortisol da safe. Abin takaici, zuciya harin и bugun jini Peak kafin karfe 9 na safe saboda hawan jini a wannan lokacin. Mutane da amosanin gabbai or anwashing spondylitis suna kuma lura da kaurin gidajen abinci a farkon sa'o'i.

Dangane da dokokin da yanayi ya kafa, tsarin garkuwar jikin mu yana aiki duk rana - dare da rana. Dole ne kawai mu saurari jikin mu kuma mu taimaka masa yayi aiki kamar rhythmically da jituwa daidai gwargwado.