Reduces your diabetes risk by 35%

"The morns are meeker than they were, the nuts are getting brown; The berry's cheek is plumper, the rose is out of town." - Emily Dickinson.

Many countries just started autumn because they count from the day of the fall equinox. So first, happy beginning of autumn!

From daily cycles of day and night to changing seasons, our bodies constantly adapt to the environment around us.

Circadian rhythms play a central role in this process, regulating:

• Sleep

• Hormone secretion

• Metabolism

• And even mood

But what happens when these rhythms get disrupted? And how does this affect our mental health and longevity?

Studies show that in the northern hemisphere, people experience more depressive episodes during winter months when days become shorter and sunlight decreases.

Doctors call this condition Seasonal Affective Disorder (SAD).

People with SAD experience:

• Symptoms of depression, including feelings of sadness

• Loss of interest in favorite activities

• Decreased energy

On the other hand, people with bipolar disorder often have manic episodes in spring and summer.

This might happen because of longer days and more intense sunlight, which affect brain chemistry.

Suicidal behavior: Statistics show that suicide rates and attempts peak during the spring and summer months.

The reasons for this are complex, but rapid changes in day length and light intensity might play a significant role.

What happens in the brain:

Serotonin: Known as the "happiness hormone," it affects mood, appetite, and sleep. Its levels naturally decrease in winter months due to less sunlight, which can lead to depression symptoms.

Dopamine: This chemical controls motivation and the reward system. Seasonal changes can affect the dopamine system, causing mood and energy level fluctuations.

Seasonal changes also affect the structure and function of the hippocampus and amygdala, which play important roles in regulating emotions and memory.

Interestingly, the volume and activity of these brain areas can change depending on the season.

The role of light.

Light regulates our circadian rhythms. Special light receptors in the eye's retina detect light and send signals to the suprachiasmatic nucleus (SCN) in the hypothalamus, the body's main "biological clock."

The SCN coordinates the work of internal clocks by regulating melatonin secretion.

Circadian rhythm disruption.

Light exposure changes, such as time zone changes, night shift work, or lack of sunlight in winter months, can lead to circadian rhythm desynchronization. This can result in:

• Sleep disorders

• Mood changes

• Cognitive problems

Why are some people more vulnerable?

Some people have a genetic predisposition to the more significant influence of seasonal fluctuations on mood and behavior.

Our chronotype - whether an "early bird" or "night owl" - also affects our sensitivity to seasonal changes. People with evening chronotypes may be more prone to circadian rhythm desynchronization, especially in low-light conditions.

Research shows that women and young people more often experience seasonal mood changes. This might relate to hormonal factors and higher sensitivity to environmental changes.

Impact on longevity.

Constant circadian rhythm disruptions link to a higher risk of developing chronic diseases, including:

• Metabolic disorders: Internal clock desynchronization increases the risk of obesity, diabetes, and other metabolic problems by 25-35%. ⁽¹⁾

• Cardiovascular diseases: Sleep and circadian rhythm disturbances increase the risk of hypertension, stroke, and heart attack by 40%. ⁽²⁾

• Cancer Risk: For cancers like breast cancer, maintaining regular circadian rhythms through sustained feeding-fasting cycles or consistent sleep patterns may reduce risk by around 20-30%. ⁽³⁾

• Mental disorders: Long-term circadian rhythm disruptions can worsen symptoms of depression, anxiety, and bipolar disorder.

All these conditions negatively affect life expectancy and quality.

Two main factors affect the synchronization of our circadian rhythms: light and meal timing. Here's what we can do to normalize our circadian rhythms:

• Viewing bright light, ideally from sunlight, within 30 to 60 minutes after waking stimulates wakefulness throughout the day and helps you fall asleep at night.

• Bedtime matters: Go to bed between 9:00 and 11:00 PM. Earlier is better. This timing aligns with your body's natural sleep-wake cycle, helping you get more restful sleep.

• Avoid screens before bed: Don't use gadgets or watch TV for 2 hours before sleep. This break from screens helps your body produce more melatonin, the hormone that makes you sleepy.

• Choose the right lights: Replace LED lights in key areas of your home with low-wattage incandescent bulbs. Incandescent bulbs give off a warmer light and are less likely to disrupt your sleep cycle.

• You should fast for 12 hours a day - eight hours of sleep, plus three hours of fasting before bed and another hour in the morning - to allow your melatonin to level off.

• Regular physical activity during the day.

Use this cheat sheet to synchronize your circadian rhythms. 👇

40 other ways to improve your sleep from Dr. Mercola 👇

A journey of a thousand miles begins with a single step.

Warm regards,
Kos and Helen.

P.S. We are reading all your replies and responding promptly. Feel free to email me with any questions or comments you have.