Circadian Rhythms: Impact on Health and Behavior

Individuals' biological clocks dictate their preference for early or late activities, impacting physiology, behavior, and health.

### The Impact of Circadian Rhythms on Our Lives
* 🌞 " Individuals who like to get up early in the morning and go to bed early are **larks**, and individuals who like to get up late and go to bed late are **owls**.
* 🧬  Clock genes subtly change the circadian rhythm, making people either morning or evening people, which in turn **affects all physiological aspects**.
* 😴  Owls are at risk of sleep deprivation as they struggle to **go to sleep at a regular time**.
* 🍽️  Eating patterns can affect weight, with those having a **healthy breakfast, decent lunch, and small dinner** at lower risk of obesity.
* 🦉  Owls, larks, and third types called "hummingbirds" have different **optimal working times** based on their chronotypes.
* 💡  Light is a critical cue for the circadian clock, with the Suprachiasmatic Nucleus (SCN) acting as the **master coordinator of 24-hour rhythms**.
* 🩺  Timing medications based on circadian rhythms can significantly **improve treatment efficacy** and **reduce side effects**.
* 🦟  The basic mechanisms generating circadian rhythms are conserved across species, with the clock affecting **various aspects of our lives and health**.

[Music] for Fore spee. [Music] fore for spe spee. [Music] a. [Music] [Music] fore for. [Music] so individuals who like to get up early in the morning and go to bed early are lcks, and individuals who like to get up late and go to bed late are outs. [Music] it seems that their biological clocks are are different, um. The clock genes that we've been talking about have subtle changes in them, which tend to either speed up or slow down the clock, and um, those clock genes, um, via the scn and via the way the scn regulates the rest of the body, will change all aspects of of physiology. [Music] part. [Music] [Music] [Music] so these genes that are generating the Cadian Rhythm can be subtly changed, and that will uh tend to make people either morning people or evening people, and that in turn will will regulate all of the the hormonal and the Behavioral Systems, and so those people will actually be a slightly um a different.

time. [Music] [Music] As I got on the city bus, I found a seat. I

Um, most of us during the week are being driven by the alarm clock by the side of the bed. You have to get up when the alarm clock tells you to. Go to bed, however, at weekends when you have free time. If you are a person that likes to sleep in very late at the weekend, you are likely to be an owl, a late person. Whereas if you get up early at the weekend, you tend to be a morning person. And so that's an easy way to tell the difference between Lars and LS. We do tend as a culture to encourage early starts. You know, a lot of businesses now want people to be there. They have meetings at 7:00 in the morning and what have you. This is all a cultural construct. It's got really nothing to do with AB biology. [Music] [Music] perance [Music] [Music] [Applause]. We worry about the owls, uh, and the other thing we worry about with owls is be [Music] [Music] [Laughter].

uh the reason being the night owl uh tends not to get enough sleep in society. They can't go to sleep at a regular time like the hummingbird. They certainly don't go to sleep as early as the average Lark. So that means that the owl is getting more and more uh sleep deprived from one day to the next. And very often they don't make it up on the weekends. [Music] [Music] come on [Music] P when we eat makes a difference in other biological Rhythm studies. We know that people who eat most of their calories as a good healthy breakfast, a decent lunch, and a small dinner. They have a lower risk of gaining weight, other words maintaining their normal weight. On the other hand, people who tend to eat no breakfast like the owls or a little breakfast and have a large dinner. They tend to have a propensity or a risk of [Music] [Music] obesity. Well, we all have many perceptions about ourselves. Most men think they're hands. Some many of them

are people think they're taller than they are. They think they're slimmer than they are. They think they're more athletic. We're very, very bad at judging. [Music] [Music] ourselves. Yeah, which p is use, uh, the ow no. [Music] The, uh, [Music] I would say I'm probably more of a night person, but definitely a night. [Music] [Music] person for ee. [Music] That is they're neither owls or neither and they're neither larks. They're adaptable. They can stay up late if they have to. They can get up early. They may not like it, but they function well. They can do it. And they're adjustable to. [Music] That for. [Music] [Music] [Applause] If you're, if if you're a lark or if you're an owl, it doesn't really matter which. It's important that you're working at a job that is matched to when you're working at your best. So yeah, that's

important but remember it's only 10% and 10%, 80% which is the vast majority are pretty much okay. [Music] They had to prove that there is an endogenous circadian clock so scientific circadian biologists always wanted to isolate the effects of light to see if the organism can measure light. [Music] And that's why they did these human experiment where they put them even 300 ft in caves underground in in constant light environment to see if they could run their rhythms. [Music] [Music] He. [Music] L for. [Music] To S top uh crew who'd been Manning the surface phone 24/7 announced the good news. Michelle didn't believe. [Music] Them for. [Music] [Applause] [Music] [Music] Lographic electrographic electrographic. [Music] La for. [Music] [Music] [Music] So without that Sunshine uh clue if we put somebody in a cave or closet with or remove them from.

Sunshine, their biological rhythms will Express the genetic period that they inherited, usually not quite 24 hours, a little bit longer, a little bit shorter for. So the sunshine is incredibly important. The onset of light during the day is a Time Cube from the clock. It resets the clock back to the period of 24 hours, one day after the. Other for. You can imagine as the optic nerves go in and fuse the base of the brain, there's a structure called the Supra kais Matic nuclei. It's about 20,000 cells and it sits at the base of the brain, and it is the master coordinator of these 24-hour rhythms. If this area of the brain is damaged, for example, then these 24-hour rhythms are gone. It becomes completely arhythmic and fragmented for. Fore for there, yeah, we'll give you some examples of bur best and worst times.

[Music] [Music] When we see light and sunshine alternating with darkness, also organizes the suprachiasmatic nucleus or biological clock to coordinate the secretion of various other hormones like adrenaline, like cortisol, and cortisol is very important. It's secreted in the morning. It helps us with our metabolism. It helps us with our brain function. [Music] Oh laah [Music] Generally around mid-morning, maybe 10:30, 11:00, that way people are not yet hungry for lunch and most people, their alertness is on the way up to its highest level in the early afternoon, but it's adequate have a productive meeting, to have creativeness, and most individuals, and so it's a good time for a meeting. [Music] [Music] [Music] [Music] If you're paying your bills and you need to have at home and you're thinking about mathematical skills and accuracy and rapidity, it turns out that we're best able to process number skill, mathematical skills in the

[Music] Afternoon and to do I hand coordination if we're using a computer or other type of keyboard to do mathematical addition subtractions for paying bills this is the best time okay [Music] [Applause] [Music] best time to exercise for the majority of individuals is in the late afternoon early evening why that's when our cardiovascular our heart and our lungs are greatest efficiency the flexibility of our joint points in our knees and our ankles are the best the less risk of accident of injury endurance is best mood is best and so the there's greater proclivity and interest in exercising and following through and less risk of any injury for for exercise [Music] yeah and um melatonin is secreted only at night and it's secreted only at night as a hormone in darkness so normally melatonin starts to be um manufactured or synthesized if you will and secreted oh starting maybe one or two hours before our normal predictable bedtime

according to our schedule, we keep melatonin rises to high levels during sleep, and then it starts to decline toward the end of our usual sleep span. And when we wake up in the morning, as a matter of fact, the sunlight inhibits any further uh secretion of melatonin. E. rheumatoid arthritis or osteoarthritis, timing those medications by ingestion roughly 6 hours before the patient's perception in their, you know, in their disease when their pain was usually worse. Like if it was for rheumatoid arthritis where the pain is usually morning is worse, taking the medication before bedtime work the best for heart patients. We know that angina pectoris is worse in the morning. Heart attacks are great at risk in the morning. So taking medications either before bedtime, well, I should say before bedtime, to protect to make sure there enough medication there to protect.

patient in the morning when they wake up when they have their highest risk of heart attack. [Music] that um taking them before bedtime could reduce the number of asthma attacks by almost 50%. Uh, but just taking the same dose that was taken in the morning and shifting at night worked twice as efficient with the same dose. Just taking the right. [Music] [Applause] timing for. [Music] [Music] [Applause] so we know that these specific cancer agents attack different parts of the reproductive cycle of normal cells and cancer cells. And so, if we know when normal cells are in a Cell stage of vulnerability, that is for the healthy cells, we can treat at a biological time that is way far away from that. So we can attack only the cancer cells and not have side effects from the cancer medications where you can see different drugs with different peak of drug flow. [Music] [Music] and these pcks depend of the different type of drug that we use. So now we will show you as the nurse.

will prepare one of these with the Dr. Okay. This means that we prepare all this stuff. We put inside the drag. And with this part, we can reproduce the flow that we have designed before. This is very usable because it is only for one patient, one course. Most of the cancer medications have a great deal of very harmful side effects. In fact, they're so harmful that a lot of people with cancer don't want to be treated. They'd rather die. [Music] [Applause] [Music] for [Music] [Applause] [Music] for for [Music] [Applause] [Music] [Music] Remarkable again is that the basic mechanisms that generate these circadian rhythms in a fly or in you and I are fundamentally conserved. So, 500 million years of evolutionary divergence and yet we share the same building blocks in the way our biological clocks put together. There all sorts of aspects of our lives, our performance during the day, our cognitive activity, our physical performance, the medications that we take.

are all dependent on the biological clock, and we're beginning to learn how important it is and the effects it has. [Music] [Applause] [Music] [Applause] [Music] no. [Applause] [Music]

생존에 요구되는 필수조건들이 극한 상황에 치달았을 때, 인간은 어떤 능력을 발휘할까?│하루 시간대별로 심화되는 각종 증상과 완화법│다큐프라임 생체시계의 비밀│#tv로보는골라듄다큐

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The Influence of Biological Clock Genes on Daily Rhythms

Biological clock genes can cause subtle changes that make people either morning people or evening people.

These genes, through the suprachiasmatic nucleus (SCN), regulate physiology, hormonal systems, and behavioral patterns.

Cultural constructs often favor early starts, but an individual's preference for morning or evening activities is influenced by their biological clock genes.

Night owls struggle with sleep deprivation, often not making up for lost sleep on weekends.

Eating patterns can affect weight, with breakfast eaters having a lower risk of obesity.

People are generally bad at judging themselves, often having inaccurate perceptions of their own attributes.

It's crucial for individuals to work at times that match their peak productivity, regardless of being a night owl or a lark.

The Significance of Sunshine on Biological Rhythms

Sunshine plays a crucial role in resetting our biological clock to a 24-hour period.

The suprachiasmatic nucleus in the brain is the master coordinator of our 24-hour rhythms, and it is influenced by the alternation of light and darkness.

Different times of the day are optimal for specific activities, such as mid-morning for productivity and late afternoon for exercise, based on our biological rhythms.

Melatonin, which is important for sleep, is only secreted at night in darkness, starting before our regular bedtime.

The Impact of Melatonin on Medication Timing

Melatonin levels rise during sleep and decrease in the morning due to sunlight exposure, impacting the timing of medication for conditions like arthritis, heart disease, and asthma.

Timing medication based on the body's natural melatonin cycle can also help reduce side effects for cancer patients, depending on the drug's peak flow.

The Impact of Cancer Medications on Patients

Cancer medications often have severe and harmful side effects, leading many patients to refuse treatment.

The harmful effects are so significant that some patients would prefer to face death rather than endure the medication's consequences.

The challenging side effects of cancer drugs greatly impact patients' decisions about their treatment.