In this blog we’re going to be exploring the circadian rhythm and how it links to blood glucose control. The circadian rhythm is our internal 24-hour clock that regulates many of our physiological processes and behaviours. It is controlled by a part of the brain called the suprachiasmatic nucleus (SCN), which acts as the body's "master clock."
Here are some key things to know about the circadian rhythm:
It is endogenous meaning it’s an innate, self-sustaining biological process that continues to work, even when there are no external cues.
Whilst the rhythm is endogenous, it can be synchronised to the 24-hour light-dark cycle through exposure to sunlight or artificial light.
It governs the cyclical fluctuations in various physiological processes, including sleep-wake cycles, hormone release, body temperature, and metabolism.
It typically has a period of around 24 hours, though it can vary slightly between individuals.
In terms of metabolism and glucose regulation, the circadian rhythm influences the timing and release of hormones like cortisol, insulin, and glucagon, all of which play pivotal roles in blood sugar management. This means the circadian rhythm and blood sugar regulation are closely connected. Let’s deep dive into this connection a bit further:
Circadian Rhythm and Metabolism:
Our circadian rhythm, plays a crucial role in glucose metabolism. Disruptions to this rhythm can lead to impaired glucose tolerance and increased risk of metabolic disorders.
Glucose Regulation and the Circadian Clock:
The circadian clock influences the release of hormones like cortisol, which help regulate blood sugar levels. Disruptions to this clock can lead to dysregulation of these hormones, contributing to blood sugar imbalances.
Meal Timing and Circadian Rhythms:
The timing of meals and snacks can impact how the body responds to and processes glucose. Eating in alignment with your circadian rhythm can help optimize blood sugar control.
Sleep and Glucose Regulation:
Poor sleep quality and quantity can disrupt the circadian rhythm and contribute to insulin resistance and impaired glucose tolerance. Maintaining healthy sleep habits is important for blood sugar regulation.
Circadian Misalignment and Disease Risk:
Long-term circadian disruption, such as that experienced by shift workers, has been linked to an increased risk of type 2 diabetes, obesity, and other metabolic disorders.
As you can see, disruptions to the circadian rhythm can lead to de-synchronisation of hormonal processes, contributing to conditions like insulin resistance and type 2 diabetes. Therefore, understanding the fundamental nature and importance of the circadian rhythm is crucial for recognising its profound impact on our overall health and metabolic functions.
The good news is you can support your circadian rhythm and blood sugar regulation. Here are a few practical tips to keep in mind:
Get in tune with your body clock and eat meals at regular times that feel right for you rather because you think you ought to.
Avoid big meals late into the evening as these can lead to a greater insulin release than earlier in the day – this could also include reducing the amount of carbs you eat in your evening meal.
Get plenty of exposure to daylight during the daytime.
Maintain a consistent sleep schedule - go to bed at roughly the same time each evening and get up at roughly the same time each morning. This means your bed time and waking time should not vary more than hour even if it is the weekend!
Avoid stimulating activities and blue light exposure in the evening.
Give yourself time to unwind fully before bed.
So, next time you're burning the candle at both ends, skipping meals during the day and binging late into the evening or staying up late to cram in a box set then needing a double caffeine hit to get going the next day, consider how this is impacting your body's natural rhythm. What steps can you make to re-align to your body clock and start supporting your blood glucose control?
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