Healthy diet, good night's sleep, longer life?
New study sheds light on the connection between diet, sleep and brain health
Brooke Lark
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Have you ever wondered if simply changing your eating and sleeping habits could impact brain health and your life expectancy? New research results suggest that this is possible. Adjusting the diet to the body's natural clock, known as the circadian diet, could play a key role in this potential health hack.
What is the connection? Our body has an internal clock that controls everything from sleep-wake rhythm to metabolism. If this clock is disturbed by irregular eating habits or poor sleep, our health becomes unbalanced, which can lead to a cascade of problems:
- Metabolic disorders: Skipping breakfast, snacking at night, and overeating can cause sugar and fat to stop being processed properly in the body and increase the risk of diseases such as diabetes and heart disease.
- Brain Blues: Sleep disorders and disorders of circadian rhythm are associated with a decline in cognitive function, neurodegenerative diseases such as Alzheimer's and Parkinson's disease, and even the deposition of harmful proteins in the brain.
The good news: Anyone who eats in harmony with their internal clock can benefit from the benefits of a circadian diet. And this is how it works:
- Meals within a specific time frame: Instead of eating or snacking over and over again throughout the day, limit your meals to a specific period of around 8-12 hours. This helps your body optimize cell metabolism and repair processes.
- Strengthening in the morning: Don't underestimate breakfast! Start the day with a nutritious meal to boost metabolism and improve cognitive function.
- Avoid nighttime snacks: Avoid heavy meals in the evening and snacks just before bed. Eat lighter meals earlier so your body can prepare for sleep.
The benefits lie not only in reducing weight. A recently published study has shown these results:
- A diet that includes circadian rhythm restricts, can improve cognitive functions and extend lifespan. In the study, increased autophagy (cell cleansing) and BDNF (brain growth factor) production were observed in mice following such a diet, which resulted in improvements in memory, concentration, and overall cognitive functions. In addition, the lifespan of the mice was significantly extended.
So if you want to take control of your health and longevity, start by adapting your diet to your daily rhythm. Small changes can have a big impact, and they're simple yet effective steps on the way to a healthier, smarter, and potentially longer life!
References
Takahashi, A., Nakagawa, H., & Kawada, T. (2023). A circadian rhythm-restricted diet regulates autophagy to improve cognitive function and prolong lifespan. BioScience Trends, 17 (1), 20-34. doi:10.5582/bst.2023.01221
Publiziert
20.3.2024
Kategorie
Lifestyle
Scientific Terms
Cellular Senescence
The process that occurs when normal cells stop dividing and start releasing inflammatory molecules, sometimes caused by telomere shortening, DNA damage, or epigenomic noise. Despite their apparent “zombie” state, senescent cells remain alive and damage neighboring cells with their inflammatory secretions.
Autophagy
From ancient Greek αφααγоs autóphagos 'eating oneself. '
A normal and orderly process of breaking down and recycling damaged cell components.
Have you ever wondered if simply changing your eating and sleeping habits could impact brain health and your life expectancy? New research results suggest that this is possible. Adjusting the diet to the body's natural clock, known as the circadian diet, could play a key role in this potential health hack.
What is the connection? Our body has an internal clock that controls everything from sleep-wake rhythm to metabolism. If this clock is disturbed by irregular eating habits or poor sleep, our health becomes unbalanced, which can lead to a cascade of problems:
- Metabolic disorders: Skipping breakfast, snacking at night, and overeating can cause sugar and fat to stop being processed properly in the body and increase the risk of diseases such as diabetes and heart disease.
- Brain Blues: Sleep disorders and disorders of circadian rhythm are associated with a decline in cognitive function, neurodegenerative diseases such as Alzheimer's and Parkinson's disease, and even the deposition of harmful proteins in the brain.
The good news: Anyone who eats in harmony with their internal clock can benefit from the benefits of a circadian diet. And this is how it works:
- Meals within a specific time frame: Instead of eating or snacking over and over again throughout the day, limit your meals to a specific period of around 8-12 hours. This helps your body optimize cell metabolism and repair processes.
- Strengthening in the morning: Don't underestimate breakfast! Start the day with a nutritious meal to boost metabolism and improve cognitive function.
- Avoid nighttime snacks: Avoid heavy meals in the evening and snacks just before bed. Eat lighter meals earlier so your body can prepare for sleep.
The benefits lie not only in reducing weight. A recently published study has shown these results:
- A diet that includes circadian rhythm restricts, can improve cognitive functions and extend lifespan. In the study, increased autophagy (cell cleansing) and BDNF (brain growth factor) production were observed in mice following such a diet, which resulted in improvements in memory, concentration, and overall cognitive functions. In addition, the lifespan of the mice was significantly extended.
So if you want to take control of your health and longevity, start by adapting your diet to your daily rhythm. Small changes can have a big impact, and they're simple yet effective steps on the way to a healthier, smarter, and potentially longer life!
Referenzen
Takahashi, A., Nakagawa, H., & Kawada, T. (2023). A circadian rhythm-restricted diet regulates autophagy to improve cognitive function and prolong lifespan. BioScience Trends, 17 (1), 20-34. doi:10.5582/bst.2023.01221
Publiziert
20.3.2024
Kategorie
Lifestyle
Wissenschaftliche Begriffe
Cellular Senescence
The process that occurs when normal cells stop dividing and start releasing inflammatory molecules, sometimes caused by telomere shortening, DNA damage, or epigenomic noise. Despite their apparent “zombie” state, senescent cells remain alive and damage neighboring cells with their inflammatory secretions.
Autophagy
From ancient Greek αφααγоs autóphagos 'eating oneself. '
A normal and orderly process of breaking down and recycling damaged cell components.
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