Social spacing and handwashing have become the front line in the battle against the emerging “Covid-19” virus, but another powerful factor available to protect everyone instantly is your daily rhythm.
This was reported in an article by Dr. Sachin Panda, one of the leading experts in the field of daily rhythm or biological clock, at Invers, an American digital media company covering topics such as technology, science and culture for “millennials”.
Dr. Panda says that while isolation and hygiene are effective in reducing the risk of infection, they do little to increase our ability to cope with the virus, reduce our suffering from it, and accelerate our recovery. In addition, stress and anxiety in current conditions do not help.
The strongest defenses
He adds that the pressures on our physical and mental health can make us more vulnerable to viruses and other health problems, noting that strengthening our immunity by maintaining a strong daily rhythm will be one of the strongest defenses that enable us to confront viruses and diseases.
It is noteworthy that Panda heads a laboratory looking at the daily rhythm of the person or what is called the biological clock, which are the daily sessions of body functions that form the basis of good health.
Panda explains that this body rhythm, which is found in almost every organ and part of the brain, is essential and vital to the immune system if it is synchronized in the lungs, heart, kidneys and brain, and will ensure the flow of operations throughout the body as planned while the immune system devotes itself to effectively fighting and defeating the virus.
And when the timing systems in the human body are asynchronous, the main organs are penetrated, which reduces the strength of the immune system, disruption of the biological clock and makes the virus difficult to defeat.
How do we maintain a good rhythm?
The answer is simple and is to develop and stick to a daily routine.
The circadian rhythm of the brain coincides with the outside world with light and darkness, and the daily rhythms in the rest of the body are synchronized when we eat our food. We can maintain a healthy daily rhythm through the following simple practices, namely sleep, eating time, exposure to daylight, as well as stress management and exercise.
Sleep is one of the most important factors in maintaining a healthy daily rhythm (Getty Images)
It is the deepest indication of a healthy daily rhythm. When our sleep is anxious, it has effects beyond our brains. Studies have shown that animals and humans who are chronically deprived of good sleep have a weak immune system, so maintaining a stable sleep schedule is a powerful strategy for maintaining better immunity.
Sleep researchers suggest that infants and young children sleep for up to 12 hours and adults for eight hours, with light dimmed for two to three hours before bedtime and bath before bed, as this would clean our body and wash any virus that might be stuck in our skin.
The timing of our food intake can improve or disrupt our rhythm. Studies have shown that eating food after a break of 8 to 12 hours reduces the risk of disease and infection and improves brain and body health. This type of eating is referred to as time-bound eating or intermittent fasting. Failure to adhere to this weakens the organs, including the intestine, liver, muscles, heart, kidneys, and lungs.
This can be enhanced by eating healthy, home-cooked food to preserve the intestines, liver, heart, lung, kidneys and strength of immunity. Eating restricted food may help you lose excess weight and manage blood pressure, glucose and cholesterol.
Light and dark
Finally, light and dark play crucial roles in the daily rhythm and health of the brain. Being in natural sunlight for at least thirty minutes each day is an important way to synchronize the brain’s clock with the outside world. It also reduces depression and anxiety and increases alertness.
In addition, UV rays from the sun are antiseptic and may kill bacteria and viruses that may be connected to outer clothing.
And when it is dark outside, reducing the bright interior light for two to three hours before bed helps you sleep.
Managing stress and stress
Spend more time with the people you live with and communicate with your family and distant friends via video chat, keep your mind busy with positive thoughts, read some books you want to read for a long time, listen to music and play some board games and solve puzzles, and avoid watching too much TV and frustrating news And don’t forget to do some exercise.
Dr. Panda concludes his article by saying that it only takes a week to develop and follow this plan, and in the second week you may start to enjoy the benefits of a healthy daily rhythm.
Source: American Press