Ritmo circadiano

Notas do episódio

A cada 24h o corpo vivencia o que é chamado de ciclo circadiano, controlado pelo nosso relógio biológico que gerencia mudanças hormonais, fisiológicas, mentais e comportamentais que são influenciadas pelo nascer e pôr do sol. E o estudo desses ritmos é chamado de cronobiologia, que estuda como o tempo e o ambiente influenciam nosso estado de saúde e nossa disposição. Entender como esse ritmo influencia nossa disposição nos ajuda a organizar a vida de uma forma mais produtiva, é como nadar com a maré. E aí, vamos aprender mais sobre isso? Fontes (alguns dos estudos utilizados - *há limite de caracteres aqui): Circadian Rhythms > https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx A clockwork web: circadian timing in brain and periphery, in health and disease > https://www.nature.com/articles/nrn1177 Complex Interaction of the Sleep-Wake Cycle and Circadian Phase Modulates Mood in Healthy Subjects > https://jamanetwork.com/journals/jamapsychiatry/article-abstract/497749 Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index > https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/ Effect of reducing interns' work hours on serious medical errors in intensive care units > https://pubmed.ncbi.nlm.nih.gov/15509817/ Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication > https://pubmed.ncbi.nlm.nih.gov/10984335/ Chronobiology in Head and Neck Cancer > https://www.ecronicon.com/eco16/pdf/ECDE-01-ECO-05.pdf Perfil cronobiológico em amostra populacional caucasiana : abordagem cronobiológica dos sintomas depressivos > https://www.lume.ufrgs.br/handle/10183/31879 Circadian rhythm disturbances in depression > https://onlinelibrary.wiley.com/doi/abs/10.1002/hup.964 New Insights Into the Circadian Rhythm and Its Related Diseases > https://www.frontiersin.org/articles/10.3389/fphys.2019.00682/full Benefits of Sunlight: A Bright Spot for Human Health > https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/ The Role of Vitamin D in Human Health: A Paradigm Shift > https://journals.sagepub.com/doi/abs/10.1177/1533210110392952 Cutaneous vitamin D synthesis versus skin cancer development > https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2836430/ Vitamin D for cancer prevention: global perspective > https://pubmed.ncbi.nlm.nih.gov/19523595/ Vitamin D and calcium supplementation reduces cancer risk: results of a randomized trial > https://pubmed.ncbi.nlm.nih.gov/17556697/ Vitamin D supplementation for depressive symptoms: a systematic review and meta-analysis of randomized controlled trials > https://pubmed.ncbi.nlm.nih.gov/24632894/ Benefits and requirements of vitamin D for optimal health: a review > https://pubmed.ncbi.nlm.nih.gov/15989379/ The Biologic Effects of Grounding the Human Body During Sleep as Measured by Cortisol Levels and Subjective Reporting of Sleep, Pain, and Stress > https://www.liebertpub.com/doi/abs/10.1089/acm.2004.10.767 Chevalier, G. & Sinatra, S. & Oschman, J. & Sokal, K. & Sokal, P. (2012). Earthing: health implications of reconnecting the human body to the Earth’s surface electrons. Journal of Environmental and Public Health 2012: 291541. Too much sitting--a health hazard > https://pubmed.ncbi.nlm.nih.gov/22682948/ High-Intensity Interval Resistance Training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals > https://pubmed.ncbi.nlm.nih.gov/23176325/