Page 23 - Boca Club News - December '23

Boca Club News, Page 23

From The Professionals’ Desks

Healthy Answers–A Guide to Healthy Living:

“Shades Up…Or Shades Down?”

By Dale Brown, B.S., M.A., C.E.C. to as the body’s internal clock. You may not even be aware So, what can be done to align our eating habits with our
Dale is a motivational speaker who it’s happening, but your circadian clock plays a crucial role circadian time clock?
has spent many years as a Certified in regulating a variety of physiological, behavioral and One method, which is growing in popularity, is time-
Life Coach and has written numerous biochemical processes in your body. restricted eating (TRE), better known as intermittent fasting.
articles and e-books relating to self- During the time it takes to fully adjust to time changes, The concept is to restrict the eating window to a certain
improvement and ways to build a circadian rhythms may be temporarily misaligned, leading amount of time during the day, about 4 -12 hours. For
high-performance team. She is the to variations in the secretion of such hormones as melatonin example, let’s say you choose to eat all meals and snacks
author of the book, “Small Steps... and cortisol. People may experience a brief increase in from 9:00 a.m. to 7:00 p.m. Your fasting period actually
Big Changes: The Personal Stories fatigue or irritability when they lose an hour of sleep in happens overnight. There are other windows you can devise
of a Life Coach.” Her education and years of experience in the spring. In the fall, the extra hour of sleep may lead to that will suit your particular schedule. Research suggests
physical fitness and training of elite athletes has enabled her a slight improvement in mood and alertness. Studies have that this method optimizes brain function and energy
to sharpen her knowledge in many health-related areas. The suggested that time changes may have short-term impacts metabolism. Eating on a regular schedule is also beneficial
following introduces a new approach to Ms. Brown’s series of on health, including an increase in the number of accidents, to reduce the risk of health issues such as obesity, diabetes
columns devoted to many topics that deal with the mind/body cardiovascular events, and even a temporary uptick in the and cardiovascular disease.
connection and the importance of living a healthy lifestyle. risk of stroke. Other considerations when facing significant time
Dale, a Bocaire resident, can be reached at dalebrown@ For some individuals, the shift in the time associated changes, such as long-distance travel, is to gradually adjust
lovingmondays.com. with Daylight Savings Time may intensify symptoms of your meal times to be on the same local time. I know this
Here we go again, dark at 5:30 p.m. I don’t know about seasonal affective disorder (SAD), a type of depression that from traveling abroad in the years I was a gymnastic judge.
you, but I’m not a fan of daylight savings (DST) time, nor is occurs during specific seasons, often in the fall and winter. It would be crucial for the gymnasts and myself to assume
my cat! People claim to get an extra hour of sleep, and the The reduction in daylight hours and disrupted sleep patterns the new time zone as soon as possible. It’s best not to think
early morning sun suits them just fine. To me there are fewer can worsen these symptoms. about what time it is at home; rather change your clock and
daylight hours in the evening to play outdoor sports, go for Interruptions to your biological clock also occur as a accept what it is now.
a walk or to the beach. Not to mention the fact that I’m not result of jet lag, shift work or lack of daylight hours. Sudden Exposure to natural light, especially in the morning, can
an early riser, and a dark room is conducive to sleeping in. changes in time can lead to irregular meal timing and, in help reset the circadian clock and support the adjustment of
The reason behind DST is diverse. In the past I was told it some cases, skipped meals. This can affect the body’s ability eating habits. Adequate hydration is also essential to help
had to do with the farming industry, or because parents didn’t to maintain stable blood sugar levels and may contribute to digestion and overall well-being. Prioritizing nutrient-dense
like their children waiting for a bus in the dark. But nowadays feelings of fatigue and irritability. foods and maintaining a balanced diet is beneficial for
it’s more about economics and quality of life. Reasons range If you’ve ever traveled to Australia, China, or anywhere overall health, even in the face of changes in eating patterns.
from energy conservation, reduced traffic accidents, increased that crossed a number of different time zones, you know Regardless of your preferences for how you like to set
social activities (dining, shopping) and, of course, playing how messed up you feel and off kilter your appetite is. I your clock, DST is not our decision to make. That choice
nine more holes of golf in the early evening. remember an instance that happened upon my return from lies with our government. So, until things change we need
That being said, there is much more associated with Indonesia. I arrived in L.A. airport with time to kill before to understand that our bodies must adapt to these disruptions
changing time zones than a slight adjustment to your my next flight. It was 8:00 a.m. and, as crazy as it sounds, in our circadian rhythms gracefully. My advice is to just go
sleeping schedule. It seems like a simple thing to abruptly all I wanted was pizza and a cold beer. Not exactly my idea with the flow and not fight the clock. Explain that to my
change your clock by one hour. But this shift in time can of a healthy breakfast. After 36 hours of travel, my internal cat, Mickie, who is still waking me up an hour earlier!
disrupt the alignment of circadian rhythms, often referred clock didn’t know or care what the local time was.

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