Biological clock is very important to all life processes of human body. If it can't work normally, it will bring a lot of harm. The disorder of biological clock can lead to depression, bipolar disorder and other problems. In fact, the heart, endocrine system, digestive system and so on have their own rhythm, we should pay attention to maintain orderly rhythm.
Stable mood, protect heart
The rhythm of heart is reflected in the regularity and frequency of heart beat, showing obvious law of fast day and slow night. During the day, the heart speeds up the heartbeat and increases the cardiac output to ensure the blood supply to the brain and the whole body, especially the muscle system. During sleep, the blood supply needs of organs and tissues are correspondingly reduced, and the heart rate is slowed down and weakened, so that the heart can be fully rested.
There are many factors that affect heart rhythm. Autonomic nervous dysfunction is one of them. For example, many climacteric women will have palpitations and even arrhythmias. In addition to disease factors, excitement, anger, overwork and so on can also disrupt the heart rhythm. For example, when the heart is not fully rested, it can not provide sufficient blood to the whole body, which is bound to cause various symptoms of discomfort.
It's very important to keep a steady heart rhythm. Two suggestions: one is to stabilize the mood. To develop the habit of reading and learning helps to broaden one's mind and stabilize one's mood; activities such as Tai Chi, swimming, calligraphy and painting can also make people more calm. Leisure time can go to the countryside to play, listen to some light music, help to maintain emotional stability. Second, keep social. Dealing with different people and participating in social and voluntary activities can enrich the spiritual life and keep optimistic.
Remind, if there is no reason to panic, chest tightness and other discomfort, you need to be alert to whether there is a heart problem. It is best to do ECG when symptoms attack, if the ECG can not be captured, can do 24-hour dynamic electrocardiogram.
Sleep regulation balance endocrine
Endocrine rhythm is reflected in hormone content and biological enzyme activity. They have a circadian rhythm, which increases and decreases regularly. This is the "precise" operation of endocrine system.
Endocrine rhythm changes have a strong guiding role in clinical diagnosis. For example, the secretion of glucocorticoid reached its peak at 7-9 o'clock in the morning, decreased in the afternoon, and reached the minimum at midnight. If endocrine abnormalities, will lead to hormone imbalance in the body, and then a variety of symptoms, and even lead to diseases, such as children's dysplasia, female infertility, male hair loss and so on.
Endocrine rhythm is more sensitive, life habits, chronic diseases, tumors and so on may disrupt the endocrine. Excluding disease factors, staying up late has a particularly prominent effect on endocrine. Staying up late can disrupt hormone secretion, such as inhibiting melatonin secretion, thus affecting sleep quality. If long-term remission can not be achieved, it will affect the neuroendocrine system, which will lead to hormone secretion disorder and fall into a vicious circle.
A study has shown that staying awake all night or sleeping all day can damage the levels of more than 100 proteins in the blood, affecting blood glucose, energy metabolism and immune function. People who stay up late for a long time are more likely to suffer from insomnia, forgetfulness, irritability, anxiety and other mental symptoms. Their immunity will also be reduced, and the risk of cold, gastrointestinal infection, allergy and other diseases will be higher.
Wu Xueyan suggests that adults should sleep at least 7-8 hours a night and fall asleep before 23 o'clock; stay away from electronic devices such as mobile phones before going to bed; don't watch funny videos before going to bed to avoid excessive brain excitement; and don't eat before going to bed.
At the same time, we should exercise moderately. Exercise can promote blood flow and regulate endocrine system. However, the intensity of exercise should be determined according to their own conditions. It is best to maintain 150 minutes of moderate exercise a week. People with good cardiopulmonary function can maintain 75 minutes of high-intensity exercise a week, but the exercise should not be too late to avoid affecting the rest.
In life, many girls face menstrual disorders. After excluding hyperthyroidism, polycystic ovary syndrome, respiratory syndrome and other diseases, menstrual disorders are mostly caused by emotion and stress. Women with delicate mind are more likely to get into trouble, affecting the secretion of related hormones, and then lead to irregular menstruation. Women should avoid long-term use of hormone containing cosmetics; do not blindly take diet pills or health products; avoid excessive emotional fluctuations.
Regular meals to ensure intestinal rhythm
Intestinal tract is not only the most important digestive and absorptive organ, but also the largest detoxification organ and immune organ. Its rhythm affects the whole body health.
Many people have nighttime syndrome. At lunch, "no appetite", "don't know what to eat", and even skip directly. But after work suddenly appetite, no matter how late, want to eat something.
Irregular work and rest time directly destroys the biological clock of intestinal microorganisms, which leads to obesity and other metabolic syndrome. The biological clock of gut microbes also changes with the food and dietary patterns we choose. The rhythm of the intestine is 4-6 hours. This is because it takes 4 to 6 hours for a meal to be completely emptied, and functional hunger will occur in the gastrointestinal tract to remind people to eat. If you don't eat when you are hungry, digestive enzymes or fluids secreted in the gastrointestinal tract can damage the gastrointestinal mucosa. Irregular meals make the intestines confused and break the regular operation. Once the intestinal rhythm is broken, it will have a greater impact on the body's immunity, not completely recovered overnight.
To maintain healthy intestinal rhythm, we should pay attention to regular diet and two principles. One is regular defecation. Clinically, the best time for defecation is after getting up and after lunch, giving the intestine enough time to defecate. Now young people appear constipation and other problems, mostly due to tight time, tense mood, irregular defecation. Second, reasonable diet, diet should pay attention to diversity, do not eat too much because of good nutrition. Eating in moderation, not excessive, rich nutrition, is a reasonable diet.