{"id":70641,"date":"2024-12-09T03:24:55","date_gmt":"2024-12-09T11:24:55","guid":{"rendered":"https:\/\/kyla.com\/p\/?p=70641"},"modified":"2024-12-09T03:24:56","modified_gmt":"2024-12-09T11:24:56","slug":"the-science-of-biological-clocks-how-circadian-rhythms-impact-aging","status":"publish","type":"post","link":"https:\/\/kyla.com\/p\/blog\/the-science-of-biological-clocks-how-circadian-rhythms-impact-aging\/","title":{"rendered":"The Science of Biological Clocks: How Circadian Rhythms Impact Aging"},"content":{"rendered":"\n

We really do have an internal alarm clock. It\u2019s called circadian rhythm<\/strong>. Circadian rhythm <\/strong>determines when we awaken and when we slumber. It\u2019s one reason some of us are night owls and others are morning doves. It even subtly shifts our sleep patterns as we get older \u2013\u2013 causing many of us to get less sleep than we need and to sleep less soundly when we do. <\/p>\n\n\n\n

So how do you work with your circadian rhythm<\/strong> and not against it? How does it change as we age and how does it affect life expectancy<\/strong>? And are there recognized conditions that make it extremely difficult for some people to conform to normal, daytime work hours? Read on to learn more about the science of biological clocks and how circadian rhythms <\/strong>affect aging.<\/p>\n\n\n\n

What is Circadian Rhythm?<\/h3>\n\n\n\n

The sleep-wake cycle is overseen by your brain and regulated by hormones like melatonin and cortisol. This central circadian<\/strong> clock works in conjunction with other circadian<\/strong> clocks throughout the body. They are triggered by changes in light \u2014 both natural sunlight and artificial lights such as from televisions, computers, and smartphones. They can also be disrupted by caffeine and other stimulants. <\/p>\n\n\n\n

The reason most teens are night owls and most older adults morning doves is partly due to hormonal shifts and partly because few circadian<\/strong> clocks are actually on a 24-hour a day schedule. However, there are some people with natural inclinations toward being awake at night. While most people fall asleep a few hours past sunset, those with delayed sleep phase disorder <\/strong>or delayed sleep wake phase disorder<\/strong> remain up long past midnight. They have no problem getting seven hours of sleep per night \u2013 so long as they are allowed to sleep in until the late morning. Those with delayed sleep wake phase disorder<\/strong> usually experience secretion of the sleep-inducing hormone melatonin hours after people without the disorder.\u00a0<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Treatment for conditions like delayed sleep phase disorder <\/strong>or delayed sleep wake phase disorder<\/strong> include light therapy and melatonin supplements. Although these disorders are more common in teenagers, they affect around four percent of the adult population. When there are no other underlying sleep disorders or mental health concerns, having delayed sleep phase disorder <\/strong>or delayed sleep wake phase disorder<\/strong> only presents health risks for those who are forced to adhere to traditional daytime work schedules. That\u2019s because those with the disorder who are forced to awaken early despite their body\u2019s natural inclination often spend their waking hours exhausted. That\u2019s why so many people with these disorders work non-traditional hours either as remote workers or working later shifts. <\/p>\n\n\n\n

Still, most people wake up after sunrise, as it gets lighter and warmer. The energizing hormone cortisol is released as we arise. After sunset, our core body temperature begins to decrease while the hormone melatonin makes us sleepy. This cycle of waking up and going to sleep is called the circadian rhythm<\/strong>. <\/p>\n\n\n\n

The human body is constantly striving toward homeostasis. This is the steady-state when hormonal and blood sugar levels are even. It\u2019s when our energy needs have been met. Getting a bad night\u2019s sleep interferes with homeostasis. If you\u2019ve ever had a sleepless night and awakened starving and craving carbs, it\u2019s partly because you have fallen out of sync with circadian rhythm<\/strong>. As a result, the body releases an appetite-triggering hormone called ghrelin. Produced from the cells of an empty stomach, it is instrumental in the storage of fat. To further complicate matters, the body suppresses the release of leptin \u2013 a hormone that usually tells us when we are full. So, persistent sleep problems like insomnia can lead to weight gain and significant health issues.  <\/p>\n\n\n\n

If you\u2019re having trouble sleeping, it might be hormones. If your cortisol levels are elevated from stress or other factors, it can inhibit your ability to sleep soundly. Getting tested is the best way to find out. Although most companies charge hundreds of dollars to test hormone levels, the good news is that Kyla offers a comprehensive test for just $99<\/a>. It may even be covered through your insurance. The test examines not only hormonal levels, but blood sugar levels, heart health, and so much more.\u00a0<\/p>\n\n\n\n

Begin by downloading the Kyla app<\/a>. You\u2019ll be prompted to answer a series of questions that will reveal what lifestyle adjustments you can make to improve longevity<\/strong> and consistently achieve homeostasis. Or you can fill out an online survey<\/a>. Whether online or from the app, you\u2019ll easily learn the best test for you. Ordering is easy. Soon you\u2019ll receive a test kit along with simple directions for sample collection. Collect a few drops of blood and mail the sample back to Kyla l<\/a>abs<\/a> postage-free<\/a>.\u00a0<\/p>\n\n\n\n

Soon after, you\u2019ll learn not only about your present health but the best steps to avoid future problems. Elevated hormonal or blood sugar levels are often a sign that you\u2019re out of sync with your body\u2019s circadian rhythms<\/strong>. Along with learning if your blood sugar and hormonal levels are optimal, you\u2019ll discover if you are at risk for diabetes, cognitive decline, cardiovascular disease, or cancer. You\u2019ll learn about heart, lung, and liver health along with if you are deficient in vitamins B and D.\u00a0<\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

The Kyla app <\/a>will also help you track your nutrition intake, set goals, and even have a consultation with a Kyla doctor. By making adjustments you can lengthen your longevity<\/strong> while improving cognitive function. You can even discover how your lifestyle affects your body by tracking vital health indicators like primary care and hormone levels while conveniently monitoring your data. The Kyla app lets you visualize your progress through graphs for better insights. Using the Kyla\u2019s app health assessment, you can also identify health risks depending on your lifestyle and create a tailored plan.<\/p>\n\n\n\n

How Does Circadian Rhythm Change as We Get Older?<\/h3>\n\n\n\n

Aging is the progressive deterioration of cells also known as senescence<\/strong>. During senescence<\/strong> our cells get older but instead of dying they stop dividing. These old cells accumulate. Besides harming healthy, dividing cells these senescent cells can contribute to chronic inflammation in the body which elevates the risk of cancer. Senescence<\/strong> affects both our bodies and our minds \u2013\u2013 including circadian rhythm<\/strong>. This is partly because neurons focused on sleep begin to disappear as we get older. This neuron loss in the brain affects our ability to sleep. It\u2019s also accelerated with dementia. <\/p>\n\n\n\n

We also will get fewer hours of sound slumber if we are physically inactive and aren\u2019t exposed to sustained sunlight outdoors on a daily basis. Studies have shown that as our circadian<\/strong> clock grows weaker, it accelerates aging. So if we want healthy aging<\/strong>, understanding how to preserve the circadian<\/strong> clock\u2019s normal function is a vital step. It may even be possible to reverse aging<\/strong> by in essence improving the circadian clock\u2019s timekeeping ability. When the circadian<\/strong> clock weakens it raises the risk of both sleep issues and diseases like Alzheimer\u2019s.<\/p>\n\n\n\n

Our circadian<\/strong> clock changes as we age. This can affect everything from behavior to hormones. Researchers are still determining which changes to our circadian rhythms<\/strong> are inevitable and which can be altered. That\u2019s because, as an article in The Journal of Clinical Investigations points out, there is \u201c\u2026mounting evidence that disrupted circadian rhythms<\/strong> are an early warning sign of developing neurodegenerative diseases, such as Alzheimer\u2019s, Parkinson\u2019s, and Huntington\u2019s and that the circadian clock is heavily implicated in the etiology of metabolic diseases, chronic inflammation, and cancers.\u201d<\/p>\n\n\n\n

The circadian<\/strong> clock begins to shift at around age 60. Called phase advance, it\u2019s why many of us are more adept at mental challenges before noon. It\u2019s also why we get sleepy as the afternoon progresses. Many older adults have a physical need to be asleep by eight p.m. and awaken naturally seven hours later. So, by delaying sleep they may still awaken at three a.m. but spend the rest of the night tossing and turning. No matter your age, if you are consistently awakening in the middle of the night and unable to return to sleep, keeping an earlier bedtime could be the single most significant way to improve your health. <\/p>\n\n\n\n

How Does Your Circadian Rhythm  Affect Healthy Aging?<\/h3>\n\n\n\n

Healthy aging<\/strong> means reducing senescence <\/strong>and metabolic deterioration. It\u2019s precursor, <\/strong>metabolic syndrome has been linked to everything from cancer to cardiovascular disease. Its hallmarks include high blood pressure along with elevated levels of blood sugar and triglycerides in the blood along with low levels of HDL. People with risk factors for metabolic syndrome are often apple-shaped with waists measuring over 40 inches for men or 35 inches for women. <\/p>\n\n\n\n

As explained in the Translational Medicine of Aging, data \u201c\u2026indicates that the circadian<\/strong> clock governs daily fluctuation of metabolic activity\u2026This suggests that the activation of the circadian<\/strong> clock defends organisms from metabolic aging, eventually resulting in systemic healthy aging<\/strong>. This notion is strongly supported by mounting evidence indicating that dietary interventions robustly affect the circadian<\/strong> clock machinery and subsequent clock-controlled metabolic pathways.\u201d<\/p>\n\n\n\n

In a nutshell, we can reverse metabolic deterioration and avoid the hallmarks of metabolic syndrome through some very simple lifestyle adjustments. This includes moderate, daily physical activity and eating a nutritious, healthy diet. In fact, recent research suggests that dietary interventions \u2014 eating less at more optimal times \u2014 can alter the progressive deterioration of circadian rhythm. As an article in Nature Communications notes. \u201cA major challenge is to understand, mechanistically, the progressive deregulation of metabolic function and to design interventions to delay the onset of age-related diseases… Dietary restriction widely improves lifespan and healthspan and some of its benefits could be mediated by the circadian<\/strong> system.\u201d<\/p>\n\n\n\n

In fact, one circadian<\/strong> protein, Bmal1, regulates how our bodies transform food into fuel through the body\u2019s uptake of glucose or blood sugar. This interaction is altered when we eat late at night or eat calorie-dense, low-nutrient food. Circadian proteins like Bmal1 can affect circadian rhythm<\/strong> and this in turn impacts how we age.  Bmal1 and other core circadian<\/strong> proteins have non-redundant jobs when it comes to maintaining homeostasis. If they are compromised or reduced, it can negatively affect healthy aging<\/strong>. These circadian<\/strong> proteins are intimately involved with metabolism, which is why both diet and exercise are key components toward maintaining a healthy circadian rhythm<\/strong>. <\/p>\n\n\n\n

Living longer doesn\u2019t necessarily mean living better. Analyzing data from the Healthy Life Expectancy (HALE) indicator, the World Health Organization determined that across the planet people today spend more than ten percent of their lifespans battling diseases related to age. That means an 80-year old would spend more than eight years suffering needlessly. Adjustments to circadian rhythms<\/strong> can have a profound influence on not just life expectancy<\/strong> but health spans – those valuable, disease free years.<\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

Kyla\u2019s anti-aging focus <\/a>includes examining how your circadian<\/strong> clock is connected to everything from mental health to your risk for conditions including cardiovascular disease and type 2 diabetes. By downloading the Kyla app<\/a> and enrolling in the Kyla Anti-Aging program, you will gain insights into your health through AI analytics and advanced testing. In the anti-aging program you can enhance your well-being and proactively manage chronic conditions. So download the app today and see how to not only lengthen your lifespan but your health span as well.\u00a0<\/p>\n\n\n\n

Sources<\/strong>:<\/p>\n\n\n\n

    \n
  1. \u201cYour Sleep\/Wake Cycle,\u201d National Heart, Lung and Blood Institute (National Institutes of Health.) March 24, 2022. https:\/\/www.nhlbi.nih.gov\/health\/sleep\/sleep-wake-cycle<\/a><\/li>\n\n\n\n
  2. Hood, Suzanne, and Shimon Amir. \u201cThe aging clock: circadian rhythms and later life,\u201d The Journal of Clinical Investigation. February 1, 2017. https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5272178<\/a><\/li>\n\n\n\n
  3. Kondratov, Roman V. \u201cA role of the circadian system and circadian proteins in aging,\u201d Aging Research Reviews.  February 21, 2007. https:\/\/pubmed.ncbi.nlm.nih.gov\/17369106\/<\/a><\/li>\n\n\n\n
  4. Kondratova, Anna A, and Roman V Kondratov. \u201cThe circadian clock and pathology of the ageing brain.\u201d Nature Reviews Neuroscience. March 7, 2012. https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3718301\/<\/a><\/li>\n\n\n\n
  5. Nesbitt, Alexander D. \u201cDelayed sleep-wake phase disorder.\u201d Journal of thoracic disease. January 10, 2018. https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5803043\/<\/a><\/li>\n\n\n\n
  6. \u201cDelayed sleep phase,\u201d The Mayo Clinic. September 21, 2023. https:\/\/www.mayoclinic.org\/diseases-conditions\/delayed-sleep-phase\/symptoms-causes\/syc-20353340<\/a><\/li>\n\n\n\n
  7. Glazier, Eve M. MD; Ko, Elizabeth. MD. \u201cJunk food cravings tied to hormones, circadian cycle,\u201d UCLA Health. November 15, 2021. https:\/\/www.uclahealth.org\/news\/article\/junk-food-cravings-tied-to-hormones-circadian-cycle<\/a><\/li>\n\n\n\n
  8. Pacheco, Danielle. \u201cHow Age Affects Your Circadian Rhythm,\u201d The Sleep Foundation. March 19, 2024. https:\/\/www.sleepfoundation.org\/circadian-rhythm\/how-age-affects-your-circadian-rhythm<\/a><\/li>\n\n\n\n
  9. Sato, Shogo. \u201cTuning up an aged clock: Circadian clock regulation in metabolism and aging,\u201d Translational Medicine of Aging. Volume Six. 2022. https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2468501121000080<\/a><\/li>\n\n\n\n
  10. Acosta-Rodr\u00edguez, Victoria A., \u201cImportance of circadian timing for aging and longevity,\u201d Nature Communications. May 17, 2021. https:\/\/www.nature.com\/articles\/s41467-021-22922-6<\/a><\/li>\n\n\n\n
  11. Timmons, George A. \u201cThe Circadian Clock Protein BMAL1 Acts as a Metabolic Sensor In Macrophages to Control the Production of Pro IL-1\u03b2,\u201d Frontiers in Immunology. November 8, 2021. https:\/\/www.frontiersin.org\/journals\/immunology\/articles\/10.3389\/fimmu.2021.700431\/full<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    Circadian rhythms do more than dictate our sleep-wake cycle, they can affect how quickly we age – here\u2019s how to overcome their deterioration. <\/p>\n","protected":false},"author":1,"featured_media":70642,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[{"id":40,"name":"Anti-Aging","slug":"longevity","link":"https:\/\/kyla.com\/p\/blog\/category\/longevity\/"}],"tags":[492,493,394],"featured_image_url":"https:\/\/s3.us-east-1.amazonaws.com\/kyla.com-wordpress\/p\/wp-content\/uploads\/2024\/12\/09031538\/shutterstock_2097741589-scaled.jpg","_links":{"self":[{"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/posts\/70641"}],"collection":[{"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/comments?post=70641"}],"version-history":[{"count":1,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/posts\/70641\/revisions"}],"predecessor-version":[{"id":70645,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/posts\/70641\/revisions\/70645"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/media\/70642"}],"wp:attachment":[{"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/media?parent=70641"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/categories?post=70641"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/tags?post=70641"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}