Biology seems to have a pre-assigned role for each moment of our existence.
Surely all of us have heard at some point in our lives that people are animals of habit. This expression, in addition to being true, hides an infinity of processes that our body performs to keep these habits at bay.
These processes refer to biological rhythms, which determine practically all the main activities of our body, from the need for sleep, the sensation of hunger or the rhythm with which we blink.
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What are biological rhythms?
Biological rhythms are understood to be the oscillations that occur in the levels and physiological variables within a time interval, these oscillations depend on a chronometer or internal clock and external or environmental variables that intervene in their synchronization.
Habits and activities, both human and animal, always present a regular cadence and harmony. To put it in some way, living implies a rhythmic phenomenon that marks us when to eat, when to drink, when to sleep, etc.
In this way, if we stop to think about the relationship between a custom or bodily habit and its relationship with time, we will be able to observe that all of them occur in a cyclical order or cadence which makes us think that there is something in our organism, or outside of it, which is responsible for regulating them.
The external agents that regulate our daily habits are much more common than what is sometimes thought. The environment, seasonal changes, daylight hours or cosmic changes such as the moon phases play a very important role in regulating the activities of our body.
The main internal structures involved in this regularization are the nervous system and the endocrine system, which are influenced by these external agents. However, there are a series of internally controlled rhythms such as heart rates or respiration times, these other types of rhythms must be classified in a separate group due to their endogenous nature.
Types of biological rhythms and functionality
As mentioned above, chronobiology distinguishes up to three types of biological rhythms according to their duration. These rhythms are called: circadian, infradian, and ultradian.
1. Circadian rhythms
Taking into account the etymological origin of this term: circa-around and dies-day; We can correctly assume that circadian rhythms are those bodily needs or habits that occur every 24 hours or so.
The best known and most illustrative example is sleep cycles. Usually the need for sleep usually always appears at the same times and any alteration of this rhythm sometimes supposes some type of disorder or sleep disorder.
If we consider this example, it is not unusual to think that these habits are highly dependent on external regulators such as daylight. Hence, it is always recommended to sleep in complete darkness because even artificial light can alter our sleep cycles.
Such is the influence of these exogenous regulators that they even influence the course of some diseases or psychological conditions. In the case of depression disorder, it is common for people to report a worsening of psychological symptoms during the first hours of the day, which moderates throughout the day.
2. Infraradian rhythms
By infradian rhythms we understand all those habits and activities of the body that occur with a cadence of less than 24 hours, that is, less than once a day. Although this may seem strange, there are certain body habits that work with these oscillations.
The most common example is the menstrual cycle, since it completes once every 28 days. Other phenomena that occur with a cadence similar to that of the menstrual cycle are the lunar cycles and the tides, which is why on many occasions an attempt has been made to establish an influence of the lunar phases in the different stages of women’s cycles.
However, this relationship has never been scientifically proven. Those who defend it justify this impossibility on the basis that there are many day-to-day factors that interfere with the coordination of both rhythms.
3. Ultradian rhythms
Although less known and less subject to external influences, there are a series of rhythmic movements that occur with a frequency of more than one every twenty-four hours.
These rhythms are the heartbeat, blinking, breathing rate, or REM sleep cycles that occur every 90 minutes.
How to maintain biological rhythms
As discussed above, given that these biological rhythms are conditioned by numerous external and environmental factors, they can be easily altered as a result of any change, either in the environment or due to a modification in our daily routine.
To avoid the possible consequences of these variations in our biological rhythms (insomnia, change in smoke, changes in appetite, etc.) it is convenient to maintain a daily routine that allows us to maintain our energy.
Below are a series of recommendations to keep our biological rhythms intact.
1. Get up and go to bed at the same time
As far as possible, it is convenient both to start and end our day always at the same time or, at least, at approximate times. The moment we wake up marks the beginning of the activation phase of our bodies.
However, it is also necessary to do a few minimum hours of sleep. That is, if one day we go to bed later than usual for whatever reason, it is better to get the recommended 7 or 8 hours of sleep before getting up too early just to meet the schedule.
2. Maintain the routine even on vacation
Although it may seem unappealing, it is advisable to keep our usual hours even during the holidays. In this way we will keep our biological rhythms practically intact and it will be much easier for us to conserve energy once they finish and we have to return to the routine.
If necessary, you can keep a relatively structured schedule planned in advance, so that the increase in free time does not cause us to postpone tasks whose regularity must be promoted.
3. Always eat at the same time
Like sleep, the feeling of hunger is also subject to a temporal cadence. In addition, all biological functions depend on how we nourish ourselves and when we do it, so failures in the diet and in the regularity with which we eat can create a chain effect. Therefore, it is essential to maintain stable times for the main meals. Thus, we will control the feeling of hunger and avoid binge eating.
4. Keep an agenda or diary with our habits
If we monitor our activity or daily habits, it will be easier for us to fulfill all those obligations or objectives that we set ourselves on a day-to-day basis. For this reason, avoiding pronounced imbalances and irregularities in the organization of our week will promote healthy and consistent biological cycles.
- Aschoff, J. (ed.) (1965). Circadian Clocks. Amsterdam: North Holland Press.
- Richter, HG, Torres-Farfán, C., Rojas-García, PP, Campino, C., Torrealba, F., Serón-Ferré, M. (2004). The circadian timing system: making sense of day / night gene expression . Biol Res.; 37 (1): 11-28.
- Takahashi, JS, Zatz, M. (1982). Regulation of circadian rhythmicity. Science. 217 (4565): 1104–11.