Energy

Researchers Discover How Coffee Affects the Circadian Rhythm

Coffee is an American obsession. While many people enjoy this energizing beverage, many of us also view it as a bad habit, even if a minor one. However, a new chronobiology study on coffee and the circadian rhythm has found that moderate amounts of coffee affect the circadian rhythm in positive ways, and may be especially good when it comes to regulating your sleep-wake cycle.

How Coffee Affects the Circadian Rhythm: Turning Back the Clock

Many of the studies looking at the effects of caffeine on the circadian rhythm have been performed on lab animals rather than humans. Recently, researchers decided to definitively nail down exactly how caffeine affects the circadian rhythm by studying the effects of this stimulant on both live humans and human cells in-vitro.

In a human study, four groups of people were subjected to one of four treatments shortly before going to bed. The first group was exposed to bright light and given a double-espresso strength dose of caffeine. The second group was exposed to dim light and given a double-espresso dose of caffeine. The two other groups were both exposed to bright or dim light but were given a placebo pill. The result? Not only did the caffeine keep participants awake at night, but it completely shifted their circadian rhythm so they produced sleep hormones and fell asleep an average of 40 minutes later—nearly half the magnitude of delay caused by bright light. In short, coffee appears to delay the circadian clock by about 40 minutes, about half as long as does exposure to bright light.

When human cells in Petri dishes were treated with caffeine, the same effect was observed. Researchers found that coffee affects the circadian rhythm in human cells in-vitro by activating adenosine receptors, which are important regulators of internal clocks. In effect, the clocks were held back.

Of Mice and Metabolism: Caffeine and Metabolic Markers

This is not the first study that has found coffee can have powerful effects on internal clocks and metabolism. In prior research, mice were exposed to caffeine. Half of the mice were allowed to eat whenever they wanted while half had restricted feeding times. It was shown that caffeine restricted the gene expression and thus production of inflammatory factors and metabolic markers associated with cancer in the intestines of both groups. In the group allowed to eat freely, it also restricted these factors in the liver. Interestingly, coffee affects the circadian rhythm of different cells in different ways.

A Cure for Jet Lag?

What does this mean for human health? First, caffeine may be used in the future to modify the activity of circadian clocks. This could help in the treatment of jet lag, non-24 hour circadian rhythm disorders and several other sleep disorders. However, caffeine alone appears to have less effect on the liver and possibly other organs with their own internal clock mechanisms. In essence, we may be able to use our new knowledge about how caffeine affects the circadian rhythm to cure jet lag in the brain, but jet lag in the liver will remain an issue. In other words, some organs will still remain in their own time zone.

This research also has potential consequences for people who enjoy a cup of coffee after dinner or otherwise take in caffeine at night. By doing so, you may be delaying your internal clocks and interfering with sleep more than previously believed. Even if you can easily fall asleep after a cup of coffee, your internal clocks have still been altered. A substance that is beneficial to people trying to reset internal clocks may not be beneficial to others.

Because caffeinated beverages are so popular in the United States, it is important to understand how coffee affects the circadian rhythm and other aspects of health. It appears that caffeine can be extremely beneficial in people who need to modify their internal clocks slightly, but that it could have unwanted effects in others who drink it before bed. In short, if you are looking for a warm beverage to enjoy after dinner, unless you’re trying to adjust your circadian rhythms, you may want to reach for the herbal tea.

Timing of Food Intake is Crucial for Weight Loss

Apr 08 by Ewcopywriting Leave a Comment

With over half of Americans considered overweight, many people engage in the battle of the bulge on a daily basis. There are so many factors involved in weight loss beyond “calories in, minus calories out” that people can continue to gain even while making difficult lifestyle changes. Several studies have examined non-dietary factors that contribute to weight loss and found that surprisingly, the timing of food intake is an important piece of the puzzle.

Chronobiology and Metabolism

Chronobiology is a scientific field that studies how our body’s natural cycles are affected by solar and lunar rhythms. One of the most important cycles of chronobiology is the 24-hour circadian rhythm. Your circadian rhythm is an important part of your metabolism, controlling a wide variety of cellular processes. Your circadian rhythm can also affect your weight in a variety of ways. For example, people who work nights are more likely to be overweight or obese. Genes involved in the circadian rhythm also appear to be involved in the production of hormones associated with hunger and satiety, such as leptin and ghrelin.

Although these relationships have been known for years, the extent to which the timing of food intake could affect weight gain and weight loss is new information.

The Timing of Food Intake and Weight Loss

Our mitochondria are an integral part of metabolism, converting sugars and other sources of fuel into the type of energy that our cells use, ATP. The rate at which mitochondria perform this energy conversion appears to depend on the time of day. Peak energy burning occurs about four hours into our waking day. People who eat more of their calories early in the day, such as having a large breakfast and lunch followed by a light dinner, lose weight faster than those who eat more of their calories later in the day. While this is bad news for nighttime snackers, it offers one way for people to increase their weight loss while still enjoying the foods they love.

Losing Weight By Working With Your Circadian Rhythm

Cutting calories and getting plenty of exercise are still important lifestyle changes for people who wish to lose weight. However, changing when you eat can have a huge effect as well. Because mitochondria are working at maximum capacity four hours after you wake, this is the optimal time to take in calorie-heavy foods. In the evening, when your mitochondria are using less energy, eating lighter foods with less fat and sugar is a better answer.

Other Reasons to Eat Less at Night

There are other reasons that eating less at night can be a positive health habit. Acid reflux and other digestive issues are often worse at night if people eat heavy meals. Sticking to light foods in the hours before bed improves these conditions. In addition, our livers and other detoxifying systems do much of their work at night. The process of digesting food can interfere with this and other important aspects of metabolism that occur mainly at night. For this reason, many doctors and researchers recommend that people eat at least four hours before going to bed. This allows meals to be digested and metabolized before you fall asleep.

New research in chronobiology is offering insight into a variety of health issues. This increases understanding of the way our bodies work while presenting new ways that we can improve our health. With metabolic issues now one of the top public health concerns in the western world, research into the timing of food intake may improve and enrich lives.

When to Drink Coffee for the Greatest Benefits

Feb 17 by Ewcopywriting Leave a Comment

Knowing when to drink coffee can have a huge effect on your circadian rhythm and other aspects of health. Surprisingly, early morning isn’t the best time.

People all over the world start their day with a cup of coffee or tea. Not only is this a social and cultural habit, but many feel that a caffeinated beverage helps them to wake up more quickly. However, morning may not be the best time to indulge in a cup of joe. A new study finds that drinking coffee in the hours immediately after waking does not have as much impact on energy as drinking it a little later. In fact, waking up with a cup of coffee may even have negative health effects.

Caffeine and Cortisol

In the time immediately before waking, our cortisol levels rise sharply while hormones associated with sleep decline. This helps us to wake quickly and face the challenges of the morning. Our cortisol levels peak between 8 and 9 a.m. before dropping off dramatically.

How does coffee affect this cycle? Caffeine is a stimulant of the central nervous system, which is how it helps people to wake up and feel more energetic. One of the ways it accomplishes this is by increasing production of cortisol and other glucocorticoids. In other words, coffee in the early morning is merely duplicating what your body is already doing on a biochemical basis. In addition, drinking your coffee when cortisol levels are already peaking can lead to unhealthy levels of cortisol. This can create a great deal of physical and emotional stress. Your body may even develop a tolerance more quickly due to the extremely high cortisol levels, making caffeine a less effective stimulant in the long run.

When to Drink Coffee

Researchers suggest that instead of having coffee early in the morning, people should wait until 9:30 to 11:30 in the morning. At this time, natural levels of cortisol are beginning to drop, which can increase fatigue and decrease alertness. If you suffer a mid-morning slump, natural changes related to your circadian rhythm may be the reason. Mid-afternoon is another common time for an energy slump, and also a time when caffeine can be very effective. Saving coffee, tea, and other caffeinated beverages for these times will help to perk you up and ensure that you get the most energy at the time when you most need it.

Exceptions to the Rule

Scientists have identified a few exceptions to the general rule that caffeine early in the morning is not helpful. Because circadian rhythms are dependent on light levels, people who wake up long before dawn may benefit from coffee early in the morning, until natural cortisol has taken over. In addition, people who live in areas with very little natural light may not have as strong of a natural cortisol response in the morning and thus can benefit from coffee. However, for the average person, it’s best to save coffee for a mid-morning and/or afternoon coffee break rather than drinking it immediately after waking.

Caffeine can indeed help you to remain more energetic and alert throughout your day, but it is most effective when taken at the right times. If you suffer from morning fatigue, moving your coffee time a few hours later may help you to get the consistent energy you need.