Effects of Time Restricted Eating on Human Health
SERIES (5/6)EFFECTS ON CIRCADIAN CLOCK
One mechanism hypothesized to explain the intrinsic effects of TRE, are it's actions on the body’s circadian rhythm.The circadian system represents all the physiological processes involved in a 24-h cycle, such as:
- Sleep/wake cycle.
- Blood pressure.
- Heart rate.
- Hormone secretion.
- Cognitive performance.
- Mood regulation.
Several results support this hypothesis:
Adiponectin levels can increase with TRE (refer to last post), which actively regulates the action of the circadian system. In addition, a randomized controlled iso-caloric study showed eTRE affected the expression of six genes involved in circadian rhythm. Finally, studies have shown TRE produced a significant and durable improvement of sleep quality, duration and efficiency, which is directly linked to the enhancement of the circadian system.
Other beneficial effects of intermittent fasting:
- Prevent cancer by lowering the IGF-1 level in animals and humans.
- Decreased pro-inflammatory cytokines.
- Increased expression of 4 genes involved in autophagy and longevity.
- Increased secretion of BDNF, a protective factor against the development of neurodegenerative diseases.
- In the elderly, an improvement in walking speed, a predictor of geriatric robustness.
- Significant decrease in 8-isoprostane, a biomarker of oxidative stress.
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6. Conclusions
SOURCE:
Adafer et al. 2020. Food Timing, Circadian Rhythm and Chrononutrition: A Systematic Review of Time-Restricted Eating’s Effects on Human Health. Nutrients 2020, 12, 3770; doi:10.3390/nu12123770
6. Conclusions
SOURCE:
Adafer et al. 2020. Food Timing, Circadian Rhythm and Chrononutrition: A Systematic Review of Time-Restricted Eating’s Effects on Human Health. Nutrients 2020, 12, 3770; doi:10.3390/nu12123770
Dalton Urrutia, MSc PT
Dalton is a Physical Therapist from Oregon, currently living and running the performance physiotherapy clinic he founded in London for Grapplers and Strength & Conditioning athletes. Dalton runs the popular instagram account @physicaltherapyresearch, where he posts easy summaries of current and relevant research on health, fitness, and rehab topics.
Want to learn more or contact him?
Reach out online:
@Grapplersperformance
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