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How to fix sleep schedules naturally: 6 tips to help
Dr Ruscio is a Doctor of Natural Medicine, Doctor of Chiropractic, clinical researcher and author. His podcast, Dr Ruscio Radio presents cutting edge information in health, nutrition and functional medicine distilled into practical advice that can be used to improve our health.
2023
Abstract
Dr Ruscio explores the factors that may contribute to poor quality sleep and how this in turn can impact our health. He reviews six tips to optimise our sleep schedule and work in accordance with our natural circadian rhythm.
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Sleep Better and train your Clock with Professor Russell Foster BSc PhD FRS
Dr Rupy Aujla is an NHS medical doctor who reversed his heart condition using a food and lifestyle approach after diving deep into the literature and learning more about nutritional medicine. He started the Doctor’s Kitchen in 2015, as a way to teach others how they can cook their way to health and showcase that food is medicine.
2023
Abstract
Rupy chats to Professor Russell Foster, a ‘Professor of Circadian Neuroscience’ to learn everything there is to know about our circadian clock and how to live in alignment with it to optimise our sleep and our health. They cover a wide variety of topics including the circadian rhythm as a driver of our chronotype, the suprachiasmatic nuclei in the hypothalamus as our master clock, and the impact of shift work.
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The Influence of Prenatal DHA Supplementation on Individual Domains of Behavioral Functioning in School-Aged Children: Follow-Up of a Randomized Controlled Trial.
Gould, JF, Anderson, PJ, Yelland, LN, Gibson, RA, Makrides, M
Nutrients. 2021;13(9)
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Omega-3 fatty acids such as docosahexaenoic acid (DHA) are thought to be beneficial for the development of the fetal brain. Women with a singleton pregnancy at <21 weeks’ gestation enrolled in this multicentre, double-blind, randomised controlled trial to assess the fetal neurodevelopment effects of 800 mg/day, which they took until the birth of their children. A follow-up assessment was arranged when the children reached age seven to evaluate their neurodevelopment. Children of women who took DHA supplements showed increased risk scores on hyperactivity, behavioural problems that may impact daily activities, ADHD, peer relationships, Metacognition Indexes, Shift, Inhibit, Monitor, Working Memory, and Organization of Materials scales. Supplementing with high doses of DHA during pregnancy might not have any protective effects on neurodevelopment in women with high baseline DHA levels. However, further robust studies are required to confirm the results to determine the clinical applicability of DHA supplementation in pregnant women. Healthcare professionals can use the results of this study to understand the dose-dependent therapeutic application of DHA and its impact on fetal neurodevelopment.
Abstract
Docosahexaenoic acid (DHA) accumulates in the fetal brain during pregnancy and is thought to have a role in supporting neurodevelopment. We conducted a multicenter, double-blind, randomized controlled trial in women with a singleton pregnancy who were <21 weeks' gestation at trial entry. Women were provided with 800 mg DHA/day or a placebo supplement from trial entry until birth. When children reached seven years of age, we invited parents to complete the Strengths and Difficulties Questionnaire (SDQ), the Behavior Rating Inventory of Executive Function (BRIEF), and the Conners 3rd Edition Attention-Deficit Hyperactivity Disorder (ADHD) Index to assess child behavior and behavioral manifestations of executive dysfunction. There were 543 parent-child pairs (85% of those eligible) that participated in the follow-up. Scores were worse in the DHA group than the placebo group for the BRIEF Global Executive, Behavioral Regulation and Metacognition Indexes, and the Shift, Inhibit, Monitor, Working Memory, and Organization of Materials scales, as well as for the Conners 3 ADHD index, and the SDQ Total Difficulties score, Hyperactivity/Inattention score, and Peer Relationship Problems score. In this healthy, largely term-born sample of children, prenatal DHA supplementation conferred no advantage to childhood behavior, and instead appeared to have an adverse effect on behavioral functioning, as assessed by standardized parental report scales.
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Why When You Eat Matters with Professor Satchin Panda PART 2
Dr Chatterjee: "I want to empower you to become the architect of your own health. Because when you feel better, you live more. Since its launch in January 2018, my ‘Feel Better, Live More’ podcast has grown rapidly to become the Number 1 health podcast in the UK. It regularly tops the iTunes charts, has been downloaded over 6 million times and has almost 2000 reviews on iTunes with an average 5 star rating." New episode released every Wednesday.
2019
Abstract
Dr Chatterjee talks to Professor Satchidananda Panda of the Salk Institute in California, a leading expert in the field of circadian rhythm and whose research is transforming our lives everyday worldwide. Episode Highlights: Satchin & Rangan discuss clinical studies and why Satchin’s My Circadian Clock app is giving him unique feedback, not normally gained in clinical studies. What are Satchin’s top tips to align your eating-window with your circadian rhythm? Why does Satchin see Time Restricted Feeding being used as a public health initiative and what could the knock-on benefits be for family and community life? Hear Satchin and Rangan discuss the similarities of Time Restricted Feeding to concepts from traditional Chinese and Indian medicine. How does Satchin define his time restricted eating window? Rangan’s book The 4 Pillar plan has some top tips on the best time to drink caffeine to help you align to your circadian rhythm and improve sleep. Hear about Satchin’s book The Circadian Code and how it could help you. How is Satchin researching the Circadian Rhythm for shift workers?
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Circadian Rhythms, Metabolism, and Chrononutrition in Rodents and Humans.
Johnston, JD, Ordovás, JM, Scheer, FA, Turek, FW
Advances in nutrition (Bethesda, Md.). 2016;7(2):399-406
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Chrononutrition is an emerging field that links the body’s metabolism to its endogenous circadian rhythm. It is now recognised that numerous circadian clocks are found within all major tissues and most cells of the body. This complex network of clocks influences a wide range of biological processes including neuronal, endocrine, metabolic and behavioural function. When there is a disruption in a single circadian clock, whole-organism homeostasis can be impacted, potentially resulting in the development of disease. This review explains the potential mechanisms by which circadian clocks influence biological processes through transgenic animal studies, and how they are being translated to human genetics and metabolomics. The principles of chrononutrition are clinically significant factors that should be considered when managing and treating metabolic disease, as well as maintaining health in the general population.
Abstract
Chrononutrition is an emerging discipline that builds on the intimate relation between endogenous circadian (24-h) rhythms and metabolism. Circadian regulation of metabolic function can be observed from the level of intracellular biochemistry to whole-organism physiology and even postprandial responses. Recent work has elucidated the metabolic roles of circadian clocks in key metabolic tissues, including liver, pancreas, white adipose, and skeletal muscle. For example, tissue-specific clock disruption in a single peripheral organ can cause obesity or disruption of whole-organism glucose homeostasis. This review explains mechanistic insights gained from transgenic animal studies and how these data are being translated into the study of human genetics and physiology. The principles of chrononutrition have already been demonstrated to improve human weight loss and are likely to benefit the health of individuals with metabolic disease, as well as of the general population.