Saswati Sarkar
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Written By: Saswati Sarkar | Published : February 4, 2019 11:12 AM IST
If you mess with your biological clock then your risk of cancer amps up. © Getty Images
Turns out that your body's internal clock, also known as circadian rhythm, can be a great crusader against cancer. That's what a study published in the journal Science Advances has found out. Like your body, your cells have a circadian rhythm too. The researchers of the study, conducted on mice, are of the opinion that if the circadian rhythms of the cancer cells can be disrupted, then they can be killed as well. The new drug that has been developed has a molecule called GO289 which disrupts the function of the enzymes that regulate the cancer cells' circadian rhythm.
YOUR BIOLOGICAL CLOCK AND CANCER RISK: THE LINK
Our internal biological clock is in charge of our sleep, energy levels, hormones and other physiological functions. If you mess with it, then your risk of cancer amps up, say experts.
A Spanish study published in the International Journal of Cancer found that your meal timing may be a crucial factor determining your risk of breast and prostrate cancer. The researchers found that study volunteers who had dinner before 9 PM or maintained a gap of two hours between dinnertime and bedtime had a 26 percent lower risk of prostate cancer and a 16 percent lower risk of breast cancer than those who either ate after 10 p.m. or hit the bed immediately after meal. Light and food timings are crucial determinants of the biological clock.
RESET YOUR BIOLOGICAL CLOCK
According to the estimates of The International Agency for Research on Cancer, globally, 18.1 million new cases of cancer were reported in 2018 and the death toll from the condition was 9.6 million in the year. All around the world, one out of five men and one out of 6 women develop cancer and one out of eight men and one out of 11 women die of this ailment.
These numbers are alarming. While constant research development in the field of oncology will come up with effective preventive measures against this deadly disease, we can also make small lifestyle changes that can go a long way in keeping cancer at bay. As recent research suggests, our circadian rhythm plays an important role in determining our cancer risk. So, you need to set it right. We tell you how.
Control your light exposure
Expose your body to routine sunlight whenever possible as it helps your body to sync with the natural clock. Shutterstock
The daily cycles of light and darkness act as cues to your biological and sleep clock. The ganglion cells of your eye's retina spot light signals and transmit the signal to your brain. So manipulating your light exposure to set your circadian rhythm right is extremely essential. Make sure that you follow earth's natural cues and maximise darkness while going to bed while exposing yourself to a lot of light during the daytime. Try to take a 20-30-minute walk break during the noon. Agrees Delhi-based pulmonologist and sleep care expert Dr. Dixit Kumar Thakur, "Expose your body to routine sunlight whenever possible as it helps your body to sync with the natural clock." "The best time to go off to sleep is between 9 PM-11 PM," he adds.
Fast intermittently and get back to normal meal times
Do intermittent fasting and once your circadian rhythm is back on track, get back to the your usual breakfast and dinner times. Shutterstock
Your digestion and metabolism mechanism is a crucial factor in regulating your sleep-wake cycle. For snooze time disturbances, try a 16-hour fast format. Have an early dinner and don't eat anything till the next morning. This works even in case of a jetlag. Once your circadian rhythm is back on track, get back to your usual breakfast and dinner times maintaining a gap of 12 hours between them. Digestion and metabolism also play a role in wakefulness and sleepiness. When you eat, and to some extent, what you eat, can help you reset your sleep clock. You must polish off your dinner at least four hours before bedtime and have breakfast shortly after waking up. Stick to a lean dinner as heavy meals can affect your sleep. "Fatty meals including oily foods can very well disturb your sleep," says Dr. Thakur. Having a heavy meal earlier in the day is a better idea.
Don't hit the treadmill before bedtime
Avoid workouts before bedtime as any intense physical activity takes up your heart rate, and elevates your stress hormone levels making it difficult for you to snooze. Shutterstock
According to a study published in The Journal of Physiology, there is an optimal time to go to the gym. In this study conducted on mice, the researchers found that the mice who used a running wheel had a stronger biological clock than those who did so in the morning. But, this is not to say that you should skip your morning gym. However, experts advise that you shouldn't work out before bedtime. Exercise, or any intense physical activity for that matter, takes up your heart rate, and elevates your cortisol (stress hormone) levels making it difficult for you to snooze. If you don't have time for gym during the day, make sure that you exercise at least 3 hours before your snooze time. "Do not opt for high-intensity workouts like heavy weight lifting before going off to sleep. If you have a disturbed sleep issue, stick to aerobic and light exercises during the daytime," says Dr. Thakur.
With Inputs from Ajay Pal Singh
