Balancing the functioning of the biological clock is important for maintaining general health. The hormonal oscillations that occur during the day and night can directly influence issues such as weight loss or gain, appetite, sleep quality and insulin sensitivity.
In mammals there is a central biological clock, which is mainly regulated by the presence or absence of light and which controls the stimulation of melatonin secretion, signaling to the body what physiological function it should be performing at the moment.
The synchronization of the biological clock can be influenced positively or negatively by a number of factors, such as altered patterns of food intake, prolonged exposure to artificial light and sleep restriction, as well as night shift work.
The changes brought about by modern life, such as nocturnal stimuli, the abundance of food on offer and a greater sedentary lifestyle, also affect the natural functioning of biological rhythms. According to the literature, these variations can increase the chance of chronic non-communicable diseases.
Long and short term sleep
Long sleep duration also appears to be a negative factor: a systematic review with meta-analysis found that long sleep duration (more than 9 hours) has adverse health outcomes, such as mortality, incidence of DM, SAH, cardiovascular disease, stroke and obesity. Thus, both short sleep (less than 6 hours) and long sleep are harmful to health and are associated with a greater likelihood of chronic diseases.
Relationship between biological clock and appetite
Researchers argue that the biological clock controls circadian oscillations in leptin, which is one of the regulators of feelings of hunger and satiety. It has high levels in the blood plasma at night, when appetite decreases, favoring the fasting and resting phase. Its lower concentration during the day favors the feeling of hunger. However, sleep restriction and its impact on the biological clock can affect leptin levels, contributing to an increase in appetite.
Food intake schedule
Many sources recommend eating mainly during the day and to a lesser extent at night. This is because at night, during the nocturnal fasting phase, the active genes are linked to growth and repair, glycogenolysis and lipolysis. During the day, the active genes are related to glycogenolysis and lipogenesis, due to the action of insulin, with the aim of replenishing energy stores, i.e. the body is more prepared to receive a greater volume of calories.
The biological clock appears to be a potential resource in clinical practice for preventing and treating individuals at risk of metabolic diseases, as well as promoting well-being and longevity. The focus of this approach is based on stimulating circadian synchronizers, with strategies involving food, fasting, sleep, artificial light and physical activity.
In this way, daily biological rhythms and metabolic health can be improved through appropriate eating times, timing (skipping meals, quantity and type of macronutrients) and sleep duration/restriction, for example.
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