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Unveiling the Rhythm of Your Body: Why understanding Circadian and Infradian rhythms is important for your health



Does your energy oscillate throughout the day or, does your mood change considerably during the month? This has a scientific explanation, and it all comes down to the natural rhythms of your body. Let's explore the circadian and infradian rhythms and how understanding these rhythms can make a big difference in your daily life. I know it helps explain a lot in my life.


What are Circadian and Infradian Rhythms?

Circadian Rhythms: The Daily Cycle Your circadian rhythm is like an internal clock that follows a 24-hour cycle. It influences when you feel sleepy, when you wake up and even when you feel hungry. This rhythm is regulated by hormones such as cortisol, which helps you wake up and maintain energy during the day, and melatonin, which induces sleep at night. Exposure to sunlight and maintaining a consistent sleep routine are fundamental to the balance of this rhythm. You should avoid eating heavy meals near bedtime; ideally have the last meal 2 to 3 hours before going to bed to give the body enough time to digest. If you need a snack before bed, choose something very light so as not to interrupt sleep.


Infradian Rhythms: The Monthly Cycle Infradian rhythms operate in cycles longer than 24 hours. The menstrual cycle, of approximately 28 days, is the best known example. These rhythms are influenced by hormones such as oestrogen and progesterone, which vary throughout the cycle and affect energy levels and mood. Disruptions in this rhythm can result in undesirable consequences, such as changes in sleep patterns, compromised immunity and fertility problems. Understanding the phases of the menstrual cycle can help align activities and self-care with hormonal fluctuations.


How to Use These Rhythms in Your Favour



Manage Your Daily Energy:

  • Circadian rhythm: Maintaining a consistent sleep routine is essential to stabilise energy levels. Sleeping and waking up at the same time every day helps regulate the circadian rhythm and promotes a more restful sleep. Consistency not only improves sleep quality, but also your energy level throughout the day. The morning sun, which regulates cortisol production, is especially effective in keeping you alert and increasing your mood.

  • Infradian Rhythm: Adjusting daily activities according to the phases of the menstrual cycle can optimise your productivity and well-being. In periods of high energy, such as the follicular phase and ovulation, you are more willing to face challenging tasks and plan demanding activities, as the increase in hormone levels can boost creativity and vigour. You know that promotion that is long overdue? Take advantage of your increased energy and creativity to finally do your "pitch". On the other hand, on days with less energy, such as during menstruation, it is best to reserve time for rest and less intense activities to avoid unnecessary stress and promote recovery.


Combat Fatigue and Reduce Stress:

  • Circadian Rhythm: Incorporating short breaks during the day, such as breathing exercises or short walks, can help fight fatigue. These breaks are important to maintain concentration and energy, especially during long working hours or studies. Stretching and light exercises also help revitalise the body and mind.

  • Infradian Rhythm: Adapting the self-care routine to the phases of the menstrual cycle is crucial to reduce stress and improve well-being. During menstruation, prioritising rest and relaxing activities can help deal with physical and emotional discomforts. warm baths, meditation and pilates are beneficial to relieve tensions and promote a sense of calm. No news here 😅.



Feed Yourself to Balance Both Rhythms:

  • Circadian Rhythm: Practising conscious eating can influence sleep quality and energy levels. Avoiding heavy food and bulky meals near bedtime can prevent sleep disturbances, while light and balanced meals help keep the biological clock in tune. What a  curveball to social life. It is recommended to have the last meal 2 to 3 hours before bedtime to allow proper digestion. If you need a snack before bed, choose something very light. A yoghurt usually does it for me.


  • Infradian rhythm: Foods that support the menstrual cycle help keep energy stable and reduce cycle-related symptoms. Incorporating fruits, vegetables, whole grains and lean proteins into the diet can balance hormonal fluctuations and optimise metabolism. For example, during menstruation, iron-rich foods can be particularly beneficial to combat fatigue.




Take Control of Your Health:

  • Circadian and Infradian Rhythm: Using a calendar or app to track the menstrual cycle and sleep patterns can provide a clear view of your biological rhythms. These records allow you to adjust your routine to better adapt to the needs of your body, promoting a more efficient management of health and well-being.


Adapting to Modern Life

Intense work schedules and a more indoor and sedentary lifestyle can deregulate natural rhythms. To mitigate these effects, it is important to find ways to connect with nature, such as taking a walk during your lunch break or including outdoor activities on weekends. These practises help to restore the circadian rhythm and improve overall health. Participating in community activities, especially outdoors, can also bring a feeling of connection and well-being.


Understanding and aligning with circadian and infradian rhythms is not just a matter of science - it's about taking control of your health in a natural and empowering way. By tuning in to the rhythms of your body, you can increase your energy, manage your mood and optimise your life. Each cycle is unique, and trying to understand yours means embracing your individuality. The average duration of the menstrual cycle can vary from 21 to 35 days, so there is a great variety in what is considered "normal" or "healthy". As you get to know your cycle better, you can start creating a diet, exercise, sleep and social life plan entirely based on the reality of your body.


Sign up for our blog for more tips and download our free  at home biohacking for women eBook. Be the first to know about our next book and follow us on Instagram for motivation and daily updates. Let's embrace our natural rhythms and create a healthier and more balanced life together!


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