🌠 Fasting during dark hours cuts the risk of disease

Intermittent fasting has become very popular nowadays because of its health benefits

But how about aligning fasting schedule with human’s circadian rhythm (or biological clock)?

In a study, volunteers were asked to fast for 14 hours daily from dawn to sunset for 4 weeks. Before and after analyses revealed:

• Upregulated DNA repair genes

• Downregulated tumour promoter molecules

• Better regulation of insulin

• Reduction in waist circumference and blood pressure

The findings suggest how fasting when dark (aligning food intake with the biological clock) proves to be preventative against diabetes, cancer and ageing.

No calorie restriction was implemented.

A likely explanation behind this effect is resetting the disrupted circadian rhythm by consecutive daily fasting during night (when human bodies are supposed to rest).

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Although small, this study shows how simple changes in our lifestyle, such as fasting during dark hours, can improve our health and decrease the risks of chronic disease.

🌞 One more reason to love the sun: insulin regulation

Sun light affects out body in many ways.

One of this is regulation of insulin sensitivity - a very important topic in pre-diabetes and diabetes prevention and treatment.

For example, the insulin sensitivity of muscle, liver, and fat is lowest during the light period.

This study in mice alternated restriction with abundance of sunlight and food.

It uncovered a regulatory mechanism where sunlight can influence insulin levels.

When the sun is out, muscle, liver and fat are more sensitive to insulin

This means better utilisation of sugars from food during light hours when our body is meant to be active

And better use of stored energy (from sugars and fats) during dark hours when our body is meant to rest.

This backs up the knowledge that most body functions (e.g. eating, exercise, renal filtration) are better coordinated with light-dark cycle because in part orchestrated by diurnal oscillation in hormonal action.

And begs the question of: what happens when eating during dark hours?

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This study shows how sunlight can ensure the right insulin effect is achieved at the right time.

🧠 Poor quality diet makes our brains sad

This is the first-of-its-kind study into the brain chemistry and structure, and diet quality.

Brain scans show changes in neurotransmitters and grey matter volume in people who have a poor diet.

Showing how poor diet quality might lead to changes in the frontal part of the brain that are associated with depression and anxiety.

This could explain the association between what we eat, and how we feel.

The exact reason that diet affects the brain in this way is still under investigation.

In animal studies, obesity and poor dietary patterns (high in healthy fats and sugars) cause changes in the gut microbiome, hormonal secretion and neurotransmitter activity.

However, changes in neurotransmitters also regulate appetite and so drive a vicious cycle of poor diet quality and anxiety.

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Having a healthier brain and better mental wellbeing comes form making better dietary choices.