일주기 리듬: 건강과 행동에 미치는 영향

개인의 생체 시계는 일찍 또는 늦게 활동하는 것을 선호하여 생리학, 행동, 건강에 영향을 미칩니다.

### 일주기 리듬이 우리 삶에 미치는 영향
* 🌞 " 아침에 일찍 일어나고 일찍 자는 것을 좋아하는 사람은 **종달새**이고, 늦게 일어나고 늦게 자는 것을 좋아하는 사람은 **올빼미**입니다.
* 🧬 시계 유전자는 일주기 리듬을 미묘하게 변화시켜 아침형 인간 또는 저녁형 인간으로 만들어 모든 생리적 측면에 **영향을 미칩니다**.
* 😴 올빼미들은 **규칙적인 시간에 잠들기**를 어려워하기 때문에 수면 부족의 위험이 있습니다.
* 🍽 식습관은 체중에 영향을 미칠 수 있으며, **건강한 아침, 적당한 점심, 소량의 저녁**을 섭취하는 사람은 비만 위험이 낮습니다.
* 🦉 올빼미, 종달새, 그리고 '벌새'라고 불리는 세 번째 유형은 크로노타입에 따라 **최적의 작업 시간**이 다릅니다.
* 💡 빛은 일주기 시계의 중요한 신호로, 시교차상핵(SCN)은 24시간 리듬의 **마스터 코디네이터** 역할을 합니다.
* 일주기 리듬에 기반한 약물 복용 타이밍은 치료 효과를 크게 **개선**하고 **부작용을 감소**할 수 있습니다.
* 🦟 일주기 리듬을 생성하는 기본 메커니즘은 종에 관계없이 보존되어 있으며, 시계는 우리 삶과 건강의 **다양한 측면**에 영향을 미칩니다.

[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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생체 시계 유전자가 일주기 리듬에 미치는 영향

생체시계 유전자는 사람을 아침형 인간 또는 저녁형 인간으로 만드는 미묘한 변화를 일으킬 수 있습니다.

이러한 유전자는 시상하부핵(SCN)을 통해 생리학, 호르몬 시스템, 행동 패턴을 조절합니다.

문화적 구조는 종종 일찍 시작하는 것을 선호하지만, 개인의 아침 또는 저녁 활동에 대한 선호도는 생물학적 시계 유전자의 영향을 받습니다.

올빼미족은 수면 부족으로 어려움을 겪으며 주말에 부족한 수면을 보충하지 못하는 경우가 많습니다.

식사 패턴은 체중에 영향을 미칠 수 있으며, 아침 식사를 하는 사람은 비만 위험이 낮습니다.

사람들은 일반적으로 자신을 판단하는 데 서툴러서 자신의 속성에 대해 부정확한 인식을 가지고 있는 경우가 많습니다.

올빼미형이든 종달새형이든 상관없이 개인이 자신의 생산성이 가장 높은 시간에 일하는 것이 중요합니다.

생체 리듬에 미치는 햇빛의 중요성

햇빛은 생체 시계를 24시간으로 재설정하는 데 중요한 역할을 합니다.

뇌의 시교차상핵은 24시간 리듬을 조정하는 역할을 하며, 빛과 어둠의 교대에 영향을 받습니다.

생체 리듬에 따라 하루 중 특정 활동에 가장 적합한 시간대(예: 생산성을 높이기 위한 오전 중반, 운동을 위한 늦은 오후 등)가 정해져 있습니다.

수면에 중요한 멜라토닌은 규칙적인 취침 시간 이전부터 어두운 밤에만 분비됩니다.

멜라토닌이 약물 복용 타이밍에 미치는 영향

멜라토닌 수치는 수면 중에 상승하고 햇빛 노출로 인해 아침에 감소하여 관절염, 심장병, 천식과 같은 질환의 약물 복용 시기에 영향을 미칩니다.

신체의 자연적인 멜라토닌 주기에 따라 약물 복용 시기를 조절하면 약물의 피크 흐름에 따라 암 환자의 부작용을 줄일 수 있습니다.

항암제가 환자에게 미치는 영향

항암제는 종종 심각하고 해로운 부작용이 있어 많은 환자들이 치료를 거부합니다.

부작용이 너무 심각하여 일부 환자는 약물의 부작용을 견디기보다는 차라리 죽음을 택하기도 합니다.

항암제의 까다로운 부작용은 환자의 치료 결정에 큰 영향을 미칩니다.