In Search of a Root Cause
Although shift work has long been associated with an increased risk of cancer, the mechanisms involved remain unclear. A new study published in the Journal of Pineal Research provides some new clues. And no surprise here, circadian disruption is involved.
Findings from the study suggest that night shifts disrupt natural 24-hour rhythms in the activity of certain cancer-related genes, making night shift workers more vulnerable to damage to their DNA while at the same time causing the body’s DNA repair mechanisms to be mistimed to deal with that damage.
The researchers are hopeful that these findings will lead to new prevention strategies and drugs that could address the mistiming of DNA repair processes.
“It is high time that we find diagnosis and treatment solutions for this underserved group of essential workers so that the medical community can address their unique health challenges.”
Agreed.
How Night Shift Work Increases Cancer Risk | Neuroscience News
On Meal Timing
Luckily for us, there’s already a wealth of information on maintaining strong circadian rhythms. Two of the most important strategies are the timing of bright light and meals. Here are a few findings from a 2010 study:
I feel guilty summarizing so much research so briefly, but for the sake of our sanity, the major finding of this part was: 1) bigger meals entrained peripheral circadian clocks better than smaller ones; and 2) they became more entrained to the time of the biggest meal.
N.B. regardless of peripheral circadian clock timing, the central clock is entrained by light in the morning… ergo, bigger meals should be timed earlier in the day.
They showed that meals consumed after longer periods of fasting were more powerful at entraining the peripheral clock, which became entrained to the time of the meal after the longest fast.
regardless of the peripheral circadian clock timing, the central clock is entrained by LIGHT in the morning… ergo, a longer fasting period should occur prior to breakfast in the morning
Summing this all up, you get the following routine for strong circadian rhythms: Sunlight exposure upon waking, a big breakfast, early dinner, and the longest fasting interval between dinner & breakfast.
Our “mornings” may occur at strange times, and we may have to employ additional tactics (light-therapy, blocking blue-light, etc.), but the above points will help us keep strong rhythms regardless of our schedules.
Meal timing and peripheral circadian clocks | Calories Proper
Principles First
Imagine your goal is to win a gold medal. Well, if that’s your ultimate end-game, then you might struggle to move forward regardless of the outcome, win or loss. But if your principle is mastery, that’s something that continues long after the Olympics, and can even shift outside of sport.
The Benefits of Focusing on Principles Instead of Goals | The Growth Equation
Short Rules
Everyone wants to live a better life, yet it’s not always clear how to do so. Fortunately the ubiquity of this desire means there are others we can learn from. Here are a few rules from author Ryan Holiday:
When evaluating an opportunity, ask yourself: What will teach me the most?
No day without some deep work.
Set a bedtime.
A successful marriage is worth more than a successful career.
Never take a phone call sitting down. Go outside and go for a walk.
Make commitments—short, regular deadlines that you have to meet.
Follow the link for more.
100 (Short) Rules for a Better Life | Ryan Holiday
Stay healthy-
Jason Glenn