Category: Cellular Senescence

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Circadian biology, what it is and why it matters!

The more we move away from a natural environment the more it seems we suffer. The rates of chronic health conditions seem to do nothing but increase year upon year. The question is why? As with all things it will be multiple factors but Circadian biology might hold one of the clues.

Circadian biology is an exciting field that explores the natural, internal processes that regulate the sleep-wake cycle and repeat roughly every 24 hours. These biological clocks fundamentally drive how our bodies function by regulating cycles of alertness and relaxation. Understanding and aligning with these rhythms is fundamental to metabolic health and overall wellbeing.

The concept of circadian rhythms matters because these natural processes govern numerous body functions, including hormone release, eating habits, digestion, and body temperature. When these rhythms are in sync with our environment, they promote healing, metabolism, and well-being.

Research has substantiated that when circadian rhythms are disrupted, they can lead to significant health issues. Misalignment can increase the risk of chronic conditions such as obesity, diabetes, cardiovascular disease, and mental health disorders [1]. Shift workers and night shift workers are particularly susceptible. Studies show they suffer higher rates of metabolic disorders than their counterparts [2].

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One vital aspect of aligning with circadian rhythms is ensuring sleep occurs in total darkness. The absence of light, especially blue light from electronic devices, encourages the production of melatonin, a hormone critical for sleep regulation. Research suggests that sleeping in darkness may also reduce the risk of certain cancers, particularly breast cancer, as prolonged darkness promotes deeper sleep and better hormonal regulation [3]. This dark point in our routine quite simply allows not only for better deeper sleep but the repair mechanisms to take place within the body. Think of it as the cleaning team sweeping through. As discussed in the last post cellular senescence is one aspect of aging and disease, now it’s at night and in the dark the clean up team deals with these cells.

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Unfortunately we have a number of modern life aspects that interfere with this process. Blue light for example emitted from screens may disrupt the natural circadian rhythm by tricking the brain into thinking it is still daytime. To counteract this, it’s vital to reduce screen time before bed or use blue light blocking features. Similarly, ample daylight exposure during the day reinforces our body’s need to rest at night, regulating our sleep-wake cycle efficiently [4].

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Adjusting our home environment can help maintain healthy circadian biology. This includes dimming lights in the evenings, investing in blackout curtains, and creating a bedtime routine that reduces screen exposure. Daytime exposure to natural light aids in setting a robust circadian rhythm [5].

Essentially we want to start our day in bright light ideally daylight to allow the body to know its day time and end it in total darkness to create the optimal environment for cellular clean up.

In other words optimizing circadian health involves ensuring regular exposure to natural light during the day, minimizing blue light exposure after dusk, and sleeping in total darkness. Embracing these practices helps harmonize our biological clock with nature, enhancing metabolism and overall health.

If you would like to have personal training, yoga or Pilates in a private gym in Alnwick please get in touch.


References:
1. Institute of Circadian Research, 2021.
2. Night Workers Health Study, Medical Journal, 2020.
3. Sleep and Cancer Study, Health Science Review, 2019.
4. Blue Light Effects Analysis, Journal of Sleep Research, 2018.
5. Home Environment and Sleep, Environmental Health Journal, 2021.

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What is cellular senescence and why does it matter in aging?


Cellular senescence is a fascinating biological process where cells lose their ability to divide and grow, essentially entering a state of permanent dormancy. This is not just an ordinary coping mechanism; it is a powerful tool the body uses to prevent the spread of damage or cancer. However, these non-dividing cells don’t just sit quietly; they secrete pro-inflammatory factors that can affect the surrounding cells and tissue. Over time, the accumulation of these “zombie” cells is believed to contribute to aging and the onset of age-related diseases.

Interestingly, the onset and effect of cellular senescence can vary greatly among individuals, influenced by genetic factors and environmental exposures. Some may experience this cellular shift early in life, while others remain unaffected well into their later years. This variation can explain why some people age more gracefully than others.

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Is this shift a foregone conclusion or do we have control over it?

Regular exercise is often touted as a miracle drug for its anti-aging benefits. It’s like turning down the dimmer switch on cellular senescence. Exercising regularly helps clear out senescent cells through processes like autophagy, where the body cleans out damaged cells and makes room for new, healthy ones. This rejuvenation process not only helps you age better but can also enhance your overall vitality. Both high intensity and zone 2 seem to have this benefit which means that as long as you are raising your heart rate it’s doing good!

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Another potential is fasting, which gained a lot of attention in the past few years and has been proposed as another method to reduce cellular senescence. It’s thought to both stimulate autophagy and affect key pathways involved in longevity, like mTOR and AMPK. However, there is research that disputes the simplicity of this model (1). Some studies suggest that the benefits of fasting may not be universal and could vary with genetics, dietary habits, and lifestyle factors (2).

Our light environment also plays a crucial role in managing cellular health. The popularity of red and near-infrared light therapy is on the rise, known for its potential to promote cellular repair and reduce inflammation. However, the modern age brings challenges with blue light exposure, particularly from screens, which can disrupt circadian rhythms and potentially accelerate cellular aging (3). Ideally we want our light environment to be as close to nature as possible which means getting outside during the daytime and sleeping in total darkness.

Supplements like antioxidants (resveratrol and vitamin C) and NAD+ precursors claim to combat cellular senescence by mitigating oxidative stress and supporting cellular repair (4). While promising, these should ideally complement a balanced lifestyle involving diet, exercise, and stress management.

In summary, the best strategies to mitigate cellular senescence include regular exercise, mindful fasting, managing light exposure, and potentially incorporating supportive supplements while awaiting further scientific validations. Balancing these lifestyle choices could help us enjoy a healthier and slower aging process.

If you would like to have personal training, yoga or Pilates in a private gym in Alnwick please get in touch.



### References
1. Longo, V.D., & Mattson, M.P. (2014). Fasting: Molecular Mechanisms and Clinical Applications. *Cell Metabolism*, 19(2), 181-192.
2. Brandhorst, S., et al. (2017). Effects of Prolonged Fasting and Refeeding on Stem Cell Signaling Pathways. *Nature Cell Biology*, 19(6), 743-753.
3. Chang, A.-M., et al. (2014). Evening Use of Light-Emitting Tablets Negatively Affects Sleep, Circadian Timing, and Next-Morning Alertness. *PNAS*, 112(4), 1232-1237.
4. Ho, Y.-S., et al. (2020). Antioxidants and Their Anti-Aging Mechanisms. *Molecules*, 25(15), 3565.