AS A NEW YOGA DECADE BEGINS

 Bob Crowther (69, 116.6 pounds)

I highlight improved yoga mobility, several health status updates including weight, nutrition and announce a book project.

DOCUMENTING 

YOGA MOBILITY PROGRESS

'BIRD OF PARADISE' PREP

3 October 2020

DEMONSTRATING

BALANCE

AND

ENHANCED

HIP JOINT, PELVIC & LEG MUSCLES

 RANGE OF MOTIONS

&

GUILLOTINE POSE

20 SEPTEMBER 2020

 

 

DEMONSTRATING

EXTENSIVE

WHOLE BODY LENGTHENING

WITH

LEGS TOWARDS VERTICAL

&

DEEP OPENING

OF

SHOULDER  & PELVIC GIRDLES

Both of the above asanas and those below were documented in my condo yoga studio during the past month after morning and evening yoga sessions - using my cellphone camera with a ten second exposure limit. 

TIME-RESTRICTED EATING

&

MAINTAINING

ADOLESCENT WEIGHT

Daily weight values have remained relatively stable since June 2020 by continuing nutrition practices started late last August, early September, 2019.

I have continued to combine calorie restriction, intermittent fasting and time-restricted eating approaches with positive outcomes: regaining high school weight values with relative ease.

Limiting food consumption each day, from approximately eight  to ten hours, was easy and effective towards reaching short and long term objectives.

My October average daily weight was 117.1 pounds - my lowest values in over 50 plus years.

As noted in earlier posts, my mobility has improved as weight decreased to adolescent levels.

Daily yoga mobility, relatively good nutrition choices and getting rest, limiting stress have all contributed to maintaining strength and mind-body balance.

LOCAL

 NUTRITION 

OPTIONS

THE ROSE ROOM

JESS & BILL SABINE

(4 E. MAIN ST., WEBSTER, MA)

508-461-5344

Jess and Bill use locally grown ingredients in their many creative and diverse offerings updated daily. 

 

TWO OF MY RECENT SELECTIONS:

ONE MORNING OFFERING

GREEK YOGURT, MOCHA LATTE

 INCLUDES

 ALMONDS, OATS, COCONUT, HONEY 

AND

AN AFTERNOON SELECTION 

WILD MUSHROOM VEGGIE

A GENEROUS, ENJOYABLE COMBINATION 

WITH

ALFREDO SAUCE ON FLAT BREAD

 

UPDATING

HEALTH STATUS

[1]

VITAMIN B12, D2

Evaluation via blood assays indicate both vitamin concentrations have been elevated significantly since being consumed in mid-June, 2020.

Measured values of each vitamin are now within medically recognized 'accepted as normal' ranges.

I continue to take both vitamins and anticipate monitoring blood levels of each in the future.

[2]

DENTAL EMERGENCY

Receiving timely access, informed professional input in response to an extremely painful tooth was fortuitous and facilitated by the professional and helpful office manager Lima at Great Expressions in Auburn, MA.

Opting to have a root canal procedure,  excellent technical services were provided by Dr. Ping Zhang and assistant Bobbi for which I remain grateful.

Not being able to eat as usual for several days led to a weight decrease to 116.6 pounds. 

FIRST PART OF ROOT CANAL

[3]

EYE ISSUES

My Geriatric Specialist Dr. Jarrod Faucher approved a referral request to see an Ophthalmologist in Worcester, MA to discuss several issues.

It was suggested the optical migraines I had been occasionally experiencing (but not currently) may have been a consequence of  low vitamin B12 levels - a future evaluation of my optic nerve has been scheduled.

The Ophthalmologist suggested a return to Boston and meet with the retinal specialist I had last seen ten years ago at Massachusetts Eye and Ear while employed at the Shriners Hospital.

Visual examinations, photographs and a sonogram of an existing choroidal nevus determined there was a decrease in its size - positive observations for the presence of pigment (in their words "an eye freckle") - a condition that could become a melanoma. 

[4]

FLU SHOT

I was administered Fluzone High-Dose Quad 2020-21 (PF) 240mcg/0.7mL IM syringe flu shot on October 13th at St. Vincent's Hospital in Worcester - as a precaution to potentially mitigate the impact of viral exposure to flu strains during our current COVID-19 pandemic.

It is possible wearing a mask, social distancing may reduce exposure to these viral threats this Fall and Winter.

[5]

DUPYTREN'S CONTRACTURE

IMPACTING

PALM & FINGERS IN BOTH HANDS

I have made significant progress since 2018 and especially during the past twelve months to counter the negative impact of this connective tissue disease compromising my hand mobility.

My daily customized morning and evening yoga sessions have included frequent inclusion of movements to safely, gently open both wrists and hands.

The three challenging asanas below were selected among others to highlight current abilities to support my full body weight

FIREFLY VARIATION

18 OCTOBER 2020

DEMONSTRATING

EXTENSIVE

PECTORAL MUSCLE INVOLVEMENT,

OPEN 

PALMS, FINGERS & WRISTS

STRENGTH

AND

MOBILE

BACK, PELVIC GIRDLE, LEGS

&

EIGHT ANGLES POSE

11 OCTOBER 2020

DEMONSTRATING

WHOLE BODY

STRENGTH & BALANCE,

TORSO FLEXIBILITY

AND

CONTROLLED BREATHING

&

HANDSTAND

PREPARATION

10 OCTOBER 2020

DEMONSTRATING

MOBILE

 WRISTS, HANDS

&

FLEXIBLE SPINE, BACK

It is especially exciting to be able to engage in whole body movements like my Handstand  Prep for the first time since 2017.

Progress in opening my restricted lower spine, back muscle mobility has occurred.

However, their association with the pelvic girdle and, in particular, my thoracic region requires daily stretching and frequent practice of diverse asanas - often using various props.

Issues with my lower back and spine are a constant reminder of how yoga can be a humbling experience. 

MASSAGE

WITH

 RAY HOYT

Ray offered me an opportunity to experience his skilled hands that facilitated my yoga mobility progress these past ten years.

Before my TUI NA bodywork session I was able to show Ray some of the photos taken recently to document my overall mobility progress since my las group class in 2017 including the image shown below.

It was encouraging listening to Ray's positive comments about my home yoga practice  during the past three years, my mobility progress.

COMPASS POSE

1 OCTOBER 2020

DEMONSTRATING

EXTENSIVE

SHOULDER & PELVIC MOBILITY

AND

ENHANCED

LENGTHENING OF LEG MUSCLES

NEW PROJECT

WRITING  BOOK

DECADE

OF

 YOGA & NUTRITION 

LIFESTYLE CHOICES

Individuals are being notified of my intent to write a book of positive yoga and nutrition experiences during the past ten years.

I will tell a story of how my overall health and mobility have and continue to improve with age, approaching 70. 

Our yoga community led by the inspired instruction of Ray Hoyt and others will be one focus of my presentation and highlight gradual progress experienced year by year.  

Including members of our yoga community I encountered will occur in my story with their permission.

Over 100 images of my current mobility abilities and limitations have been documented by me at home during the past month.

More asanas will be taken in the weeks and months ahead - for possible inclusion in the book along with earlier photos from my yoga experiences.

FUTURE BLOG

 ON

 NUTRITION PUBLICATION

 COMMENTS WELCOMED

#BOBCROWTHER #NUTRITION #YOGA

Encouraging 2020 LAB DATA, OFFICE EVALUATION

 69, 118.6 Pounds 
AN

OVERVIEW

OF 

ANNUAL MEETING 

WITH

 Dr. Jarrod Faucher

BAKASANA
(CROW POSE)

IN

THE YOGA LOFT
[2016, PHOTO BY PATTY TREMBLAY]

THIS ASANA IS ONE AMONG OTHERS I PRACTICE DAILY TO MAINTAIN MY HAND MOBILITY
FROM
DUPUYTREN'S CONTRACTURE
 COMPROMISING
 BOTH PALMS, FINGERS
(A CONNECTIVE TISSUE DISEASE)

PAST & CURRENT HEATH DATA 
WILL INFORM 

FUTURE ACTIONS

My fifth annual meeting on June 17th with Geriatric Specialist Dr. Jarrod Faucher provided a welcomed opportunity (1) to discuss health issues since our last office evaluation and conversation on April 26, 2019 and (2) to identify health action items during the next year.

During the past 13+ months I addressed a number of important health matters:

• had the second recommended pneumonia (Pneumovax 23) vaccine

• received both injections of the recombinant Zoster (Shingrix) shingles vaccine 

• obtained a seasonal influenza vaccine

&

• evaluated my inflammation status via a c-reactive protein blood analysis (<1 mg/L)

• scheduled, remained awake during a colonoscopy evaluation resulting in no polyps, inflammation of large intestine 

• remained proactive, monitored my dental health with cleaning, evaluation appointments

• evaluated eye status resulting in the purchase of new glasses

 DURING April, 2019 - June, 2020

 EMPHASIS 

ON

 IMPROVING HEALTH RISK FACTORS

BY

 TWO PRIMARY LIFESTYLE APPROACHES

[1]
FOCUS ON NUTRITION

VIA

CALORIE RESTRICTION

INTERMITTENT FASTING

TIME-RESTRICTED EATING

I continued to experiment with the what, when and how I ate by customizing features of calorie restriction, intermittent fasting, and time-restricted eating starting in late August, 2019.

Disciplined, daily practice and monitoring were required to realize my short and long term objectives.

Including time-restricted eating (at times ranging from 5-6 to 10+ hours) was important, critical - resulting in achieving my short term weight objective with relative ease.

EXCEEDED 
WEIGHT GOAL OF 120 POUNDS
(TEN POUND LOSS IN TEN MONTHS)

My average daily weight during August, 2019 was 129.2 pounds.

I was able to gradually and safely lower my weight to 119.4 pounds on November 29th, to 118.8 pounds on January 7th - gradually becoming significantly leaner by reducing adipose storage in my torso, abdominal areas.

Maintaining a relatively narrow weight range during January to June, 2020 was facilitated by keeping daily records of my weight and maintaining a semi-log of what I ate.

I WAS INFLUENCED & INSPIRED BY WRITINGS

 OF
MICHAEL POLLAN

EATING REAL FOOD
MOSTLY PLANTS
IN SMALL AMOUNTS

Daily, diverse selections of vegetables, fruits, nuts, seeds, legumes, beans, spices, herbs, some dairy and seafood prepared mostly at home and eaten in moderation all contributed to both acquiring and maintaining a 'healthy' microbiome - as indicated by my positive colonoscopy evaluation, outcome.

No meat was eaten to reduce likely exposure from antibiotics, hormones, pesticides and microbe contamination from Big FOOD, INC sources.

At no time did I have any sense of being malnourished or experienced any fatigue, loss of strength at these teenage weight values.

Likewise, I had no sense of sarcopenia (muscle wasting) or loss of strength based on my daily yoga sessions.

[2]

YOGA MOBILITY
ADDRESSING
STRENGTH, BALANCE, FLEXIBILITY
BREATHING, MINDFULLNESS
  ACKNOWLEDGING CONTRIBUTIONS
OF
 RAY HOYT, PATTY TREMBLAY, JEN GENDRON
&
MANY YOGA CLASS COLLEAGUES 

Currently in my 10th year of hatha yoga activities, customized daily morning and evening yoga sessions in my condo studio provided my primary form of whole body mobility.

My loss of weight to adolescent values significantly facilitated asanas - like the FULL LOTUS VARIATIONS I practice daily.

Keeping hydrated was a high priority and facilitated movements.

AND

WALKING

Being able to walk outside on both relatively flat and inclined roads for durations over thirty minutes and up to three hours at times provided cardiovascular benefits complementing my yoga practice.

I was successful in maintaining full range of muscle, joint motions and avoiding muscle aches by stretching well after each walk, keeping hydrated and maintaining good electrolyte levels.

OXYGEN SATURATION At 99%

Undoubtedly my local walking contributed to better respiration and improved oxygen saturations levels - 99% was my best value in the past five years.

My approaches to nutrition and mobility also kept my blood glucose levels, electrolytes (sodium, potassium, chloride) and calcium within ranges deemed desirable for maintaining optimal biological functions.

IMPACT
OF
NUTRITION & YOGA, WALKING
ON

BLOOD PRESSURE

115/69 in 2019;  127/68 in 2020 

Both of these systolic and diastolic values were improvements from previous office visit blood pressure readings during the past five years and achieved without any prescribed medications.

My readings indicate how blood pressure measurements are taken is important to obtain accurate values - failure to follow guidelines likely will result in misleading readings.

Blood pressure values follow circadian rhythms and will be lower or higher at different times during the day - possibly explaining variations of my numbers.

Home monitoring of blood pressure at specific times each day would provide more accurate and useful information to modify my actions, behaviors to achieve long term benefits.

I have begun and will continue to evaluate recommended blood pressure monitors during the next several weeks.

LIPID PANEL DATA

AMONG CURRENT & SIGNIFICANT
HEALTH RISK FACTORS
 RECOGNIZED BY MEDICAL COMMUNITY

(1)

TOTAL CHOLESTEROL/HDL Ratio: 3.36  
(lowest value in past five years)

[decreased risk of a cardiovascular event]

(2)

HDL 'GOOD' CHOLESTEROL: 69 mg/dL
 (highest value to date, at 40 in 2001)

(3)

TRIGLYCERIDES: 67 mg/dL
(lowest value ever)

(4)

LDL 'BAD' CHOLESTEROL: 150 mg/dL
(elevated from 130 last year)

 (5)
APOLIPOPROTEIN B: 110 mg/dL
(elevated, first time being measured)

Collectively, these lipid vales indicate a relatively low risk of a cardiovascular event - especially considering other lifestyle factors including my weight, physical activities, nutrition, blood pressure, no smoking, drinking or drug use among other behaviors.

I still struggle with addressing my Total Cholesterol, LDL Cholesterol values - attempting to reconcile the various, often conflicting guideline recommendations by medical groups and my daily food choices.

[My preference moving forwards is to use my yoga and nutrition lifestyle focus and practices, to avoid prescribed medication use only as a last resort]

PSA RESULTS
[PROSTATE-SPECIFIC ANTIGEN]

I am aware this assay can be misleading, that some physicians prefer a manual evaluation of the prostate gland.

My current value was 3.5 ng/mL are within a "normal" range at 69.

VITAMINS 
[B12, D]

In response to my interest in obtaining a baseline value of vitamins, Dr. Faucher authorized the evaluation of two: B12 and D - both often found deficient in seniors following my nutrition practices, not taking supplements.

Dr. Faucher discussed my extremely low values of B12 (<50pg/ml) and D (6.8ng/ml) yet acknowledged I exhibited no adverse physiological symptoms associated with these current levels. 

As recommended, I purchased each and the following day began to take orally:

B12 (Cyanocobalamin tablet 1000 mcg/day)

D2 (Ergocalciferol capsule 50000 unit/week)

We agreed to have an new assessment of both vitamins in four to five weeks to determine concentration levels.

MINDFULNESS

MONITORING, REDUCING STRESS
&
GETTING RESTORATIVE SLEEP

My past success in lowering sources of negative stress remains a priority.

I mentioned my reading of Dr. Satchin Panda book "THE CIRCADIAN CODE", my earlier blog post on this topic to Dr. Faucher and how I was able to improve my sleep my reducing blue spectrum light, using amber lights to promote natural melatonin levels from pineal gland during my evening hours.

These changes, along with time-restricted eating, have significantly improved my quality of sleep.

CURRENT REFERRALS

I requested and received authorization to meet with (1) an audiologist to evaluate my hearing and (2) an ophthalmologist to examine my eyes. 

My hearing as a senior has never been tested to date - this would provide a baseline, current status.

A retinal lesion (pigment cells) in my left eye warrants a more detailed evaluation as these pigment cells can become a melanoma (=cancer).  

AND

MONITORING CONDITIONS

• A groin hernia will likely require a surgical intervention 

• Considering possible enzyme injection treatments for my Dupuytren's Contracture

• Possible consultation with a retinal specialist about occasional lapses in eye focus

• Status of body pigmentation by a dermatologist

CHALLENGES MOVING FORWARD

I remain positive, overall encouraged and motivated by the outcomes contributing to my current relatively good health and quality of life.

As in the past, I will continue to read and expose myself to the various and expanding sources of information - some that could be useful as daily lifestyle choices are made.

Dr. Faucher and I spoke of my concerns, challenges about evaluating the many contradictory sources of information relating to medical, nutrition and fitness/wellness topics.

[For example, see the recent article (17 March 2020) by Rebecca M. Marton and colleagues:
"Science, advocacy, and quackery in nutritional books: an analysis of conflicting advice and purported claims of nutritional best-sellers"]

SHARE YOUR THOUGHTS ON MY POST

STAY WELL & SAFE

#BobCrowther #NUTRITION #YOGA

Bob's Health Status On Memorial Day

As a youthful senior at 69, I have been both fortunate and grateful to enjoy relatively good health during the past two months.

Several activities contributing to my positive health status during this increasingly deadly COVID-19 pandemic include:

[1]

 WHOLE BODY YOGA MOBILITY

2017

COMBINING
FULL LOTUS* & COBRA
ASANAS

IN

 THE YOGA LOFT

[PHOTO BY PATTY TREMBLAY]

Incorporating movements like the Full Lotus Variation* shown above into my daily morning and evening yoga sessions has provided significant physical activity contributing to muscle and joint range of motion maintenance and enhancement.

[*Note transition: from initially sitting, crossing legs with feet on upper thighs into a FULL LOTUS asana to moving forward onto knees and gradually lowering crossed legs, pelvic and abdominal regions to floor as spine and back are arched as enter a MODIFIED COBRA on forearms]

[2]

EMPHASIZING GOOD NUTRITION

I have continued to prepare my admittedly small, non-traditional meals at home - eating mostly plants (raw, cooked, frozen), some dairy and seafood but no meat.

Several Panera Bread (Webster, MA) beverage, salad, sandwich and soup selections have complemented my daily nutrition as well.

[Frozen foods selections by organics enjoyed recently have included the Mediterranean Style Quinoa with Brown Rice containing spinach, tomato and feta cheese.]

[3] 

MAINTAINING TEENAGE WEIGHT
WITHIN A NARROW RANGE

(118, 119, 120 POUNDS)

Documenting my weight each morning has been an effective approach, tool to influence daily decisions on the types and quantities of foods consumed 

[It has been encouraging to lower and sustain adolescent body weights of 118 and 119 pounds often during these past months with relative ease, without having any obvious adverse impact on my overall physical strength, mental health]

[4]

WALKING

Local streets in Auburn, MA have enabled me to enjoy the outdoors during our transition from Winter to early Spring - appreciating the emergence of colorful leaves and flowers along with the many birds, their sounds for over two hours at a time

[Hopefully my visits to Wachusett Mountain, Tower Hill Botanical Garden and other local and distant sites will be possible during the next several months] 

[5]

MINDFULLNESS
STAYING POSITIVE EACH DAY
&
EXPERIENCING RESTORATIVE SLEEP

Time each day devoted to reading on diverse topics of interest  - recently including THE GREAT INFLUENZA by John M. Barry and WAR AGAINST THE WEAK (focus on Eugenics) by Edwin Black - and various writing projects have complemented other valued activities including currently imposed social restrictions and limited communications with others 

[I am looking forward to when Deb Horan, owner of the new and expanded BOOKLOVERS' GOURMET business in Webster, MA, will be able to accommodate her many customers as in the past: allowing patrons to experience more access to browse the diverse selection of books, cards and gifts and having many more opportunities to enjoy drinks and pastry while conversing with others]

FUTURE MEDICAL EVALUATION

I anticipate the rescheduled annual physical meeting from April with Dr. Jarrod Faucher, a Geriatric Specialist, on June 17th will provide me with lab data to further access various health risk factors during the past 14 months.

[These lab data, values will be shared in my next post as in the past]

AGAIN

DO WHAT YOU CAN TO REMAIN SAFE
&
 REMEMBER THOSE LIVES LOST
(PAST AND PRESENT)

#BobCrowther #NUTRITION #YOGA

Bob Crowther: 69, At ADOLESCENT WEIGHT

I am pleased to share a few positive health comments during our current public health pandemic and economic crisis.

VIRABHADRASANA II

 (WARRIOR II)

2013

[PHOTO BY ERIC LECUYER]

CURRENTLY

EXPERIENCING  GOOD HEALTH

FROM

EATING NUTRIENT-RICH FOODS

THIS MORNING

AT

119 POUNDS 

AND

ENJOYING WHOLE BODY MOBILITY

WITH

MORNING  & EVENING 

YOGA SESSIONS

SUPPLEMENTED

 RECENTLY

BY 

WALKING

ALSO

SETTING ASIDE QUIET TIMES

&

GETTING REST

WILL SHARE ANNUAL PHYSICAL 

BLOOD & URINE DATA

IN

A

FUTURE POST

AND

SHARE SEVERAL TOPICS OF INTEREST

FROM MY READINGS  

THESES PAST TWO MONTHS

DO WHAT YOU CAN TO STAY WELL

#BobCrowther  #NUTRITION #YOGA

Circadian Rhythms, Time-Restricted Eating Impact Our Sleep & Brain Health

Bob Crowther (68) introduces the topic of circadian rhythms, highlights important daily relationships of light, time-restricted eating, physical activity, sleep and optimal brain health presented in the book by Dr. Satchin Panda, The Circadian Code.

I AM CURRENTLY EXPERIENCING

HEALTHY
 DAILY CIRCADIAN RHYTHMS

PARIVRTTA TRIKONASANA

REVOLVED TRIANGLE

[2013, PHOTO BY ERIC LECUYER]

DURING JANUARY, 2020

LOWERED WEIGHT TO 118.8 POUNDS
BY
INCLUDING
TIME-RESTRICTED EATING
&
MORNING & EVENING YOGA SESSIONS
TO
DAILY ACTIVITIES

ALSO REDUCED EXPOSURE 
TO
BLUE-SPECTRUM LIGHT IN EVENINGS
CONTRIBUTING TO IMPROVED SLEEP

I highly recommend this book - it is informative, well written and includes many useful illustrations, charts and references to enhance and further clarify the many topics presented about our circadian rhythms.

Significantly, The Circadian Code is accessible to non-specialists without a biological background interested in learning how to improve the quality of their lives by making relatively easy lifestyle choices to enhance overall health.

Readers of this blog are encouraged to read the entire book to learn about several topics I do not address: various useful self-assessments, evaluations, food sources and details about digestion, inflammation, cancer and other subjects easily found and cross-referenced in the index.

AUTHOR

 SATCHIN PANDA, PhD

• Scripps Research Institute, La Jolla, California, PhD
• Genomics Institute of the Novartis Research Foundation, PostDoc 
• Professor, Salk Institute for Biological Studies
• Founding Executive Member of the Center for Circadian Biology at the University of California, San Diego

Dr. Panda has made significant contributions towards our current understanding of circadian rhythms using various organisms, technologies 

[See pp. xiv - xvii; Google Dr. Satchin Panda for details of his past and current research focus, publications and notable contributions throughout his career]

BOOK TITLE
THE CIRCADIAN CODE
LOSE WEIGHT, Supercharge Your Energy and Sleep Well Every Night

"This book, based on my research, is meant to give you the tools you can use to optimize your clock by making simple lifestyle choices."

 (p. xvii) 

"Circadian lighting, time restricted eating, and restorative sleep sustain our circadian rhythm and prevent or reverse ... diseases." (p. 45)

DEFINING CIRCADIAN

Dr. Panda: from Latin circa (="around", "approximately") and diem (="day")

"Circadian rhythms optimize biological function." (p. 12)

 "The circadian clock is the internal timing system that interacts with the timing of light and food to produce our daily rhythms." (p. 13) 

NOTE

"Erratic lifestyle or aging promotes circadian disruption and various diseases:
 Poor Sleep Quality, Depression/Brain Diseases, Heart Diseases, High Blood Pressure, Fatty Liver Disease, Insulin Resistance/Type 2 Diabetes, Compromised Muscle  (p. 45)

QUOTES  (pp. ix, 28)

"Circadian rhythms are real biological processes that every plant, animal and human exhibits over the course of a day."

"These rhythms are interconnected among species and are governed by internal circadian or biological clocks."

AND

"... almost each and every one of our cells contains one of these clocks, and each is programmed to turn on or off thousands of genes at different times of the day or night."

"These genes influence every aspect of our health." 

"Every gene in our genome has a circadian cycle. However, they don't cycle at the same times and some cycle in one organ."

SCIENCE OF CIRCADIAN RHYTHMS
AUTHOR QUOTES
(pp. ix, x)

"... a multidisciplinary field that includes biologists, exercise physiologists, mathematicians, psychologists, sleep researches, nutritionists, endocrinologists, ophthalmologists, geneticists, oncologists ..."

[Each discipline listed above uses diverse tools of inquiry - many shared, some specific to their speciality; published observations made using various plant and animal models (for example: fruit fly, mouse) may or may not be applicable to humans]

"Working together, we have found that simply adjusting the timing of how we live - and making easy lifestyle changes - is the secret to restoring our rhythm, and it will surely be the next revolution in health care."

"I call this the circadian code, and by adopting these lessons you will make small changes to the way you sleep, eat, work, learn, exercise and light up your home that will make a profound difference in every aspect of your health."

2017
 NOBLE PRIZE IN PHYSIOLOGY OR MEDICINE

RECOGNIZED

Jeffery C. HALL
 Michael Rosbash
 Michael W. Young

FOR

" ... THEIR DISCOVERIES OF MOLECULAR MECHANISMS CONTROLLING THE CIRCADIAN RHYTHMS."

[FOR DETAILS: GOOGLE 2017 NOBLE PRIZE]

IDENTIFIED CIRCADIAN CELLULAR ACTIVITIES

THEY OCCUR IN A CYCLIC MANNER
(pp. 28 -29)

1. Nutrient - or energy sensing pathway - think of cell hunger and satiety pathways
2. Energy metabolism pathway - affects cellular functions and metabolism of all key nutrients
3. Cellular maintenance mechanisms - author mentions "reactive oxygen species", formation of free radicals
4. Repair and cell division - includes blood vessel, gastro-intestinal epithelium, external skin
5. Cell communication - consider example of fat cells (adipocytes) make hormone leptin signals brain to stop eating
6. Cell secretion - includes production and secretion of molecules
7. Almost every drug target - there are optimal times when to take medications

THE BODY'S DAILY RHYTHMS 
(from p. 11)
 DURING DAY

• Melatonin declines, cortisol rise, high alertness
• Better glucose regulation, muscle primed for exercise, motor coordination peaks
• Improved immune response, bowel movement likely

VS.

DURING NIGHT

• Melatonin begins to rise, deep sleep, memory consolidation
• Growth hormone rises, gut lining and skin repair
• Saliva production and gut mobility slows down, stomach acid production peaks

CIRCADIAN DISRUPTION OVER TIME

(p. 48)

SHORT TERM ( 1 - 7 Days)

Sleepiness/insomnia, lack of focus, migraine, irritation, fatigue, moodiness, indigestion, constipation, muscle ache, stomach pain, bloated stomach, blood glucose rise, susceptibility to infection

CHRONIC CIRCADIAN RHYTHM DISRUPTION

(WEEKS, MONTHS, YEARS)

IN COMBINATION WITH

GENETIC PREDISPOSITION/POOR NUTRITION

 Gut, immune, metabolic, affective mood, neurodegenerative diseases and chronic inflammation, various cancers

LIGHT, BRAIN CONNECTION

MELANOPSIN
(pp. 19 -22)

"Visible light includes all the colors of the rainbow. Each color has a different wavelength. ... When all the waves are seen together, they make white light, or sunlight."

"Different colors within the white light activate three different types of opsin proteins (red, green, blue), which in turn identify these colors individually and collectively (as white light)."

A new light sensing protein (melanopsin) is present in approximately 5,000 cells outside the 100,000 neural retinal rod and cone cells - discovered by three independent lab groups in 2002 including the Panda lab. 

AND 

Melanopsin is "the light sensor that entrains the daily sleep-wake cycle to light" and "is most sensitive to blue light waves" ... It takes a lot of blue spectrum light to activate it.

Melanopsin tells brain to stop producing the sleep hormone melatonin in the pineal gland and for the adrenal gland to start producing the stress hormone cortisol, to become more alert.

The bright light synchronizes the brain clock to daytime so circadian rhythms in learning and memory will begin to rise.

IDENTIFYING

THE MASTER CLOCK

The Suprachiasmatic Nucleus
(SCN)

"The SCN is the link between light and timing, because it receives information about light from the outside world and shares it with the rest of the body."

"The melanopsin cells of the retina make direct connection with the SCN, which is why our master clock is most sensitive to blue light."

"When melanopsin is activated by registering blue light, it sends a signal to the brain that any light is present, and the brain responds by thinking it is daytime, regardless of what time it really is."

NOTE

The SCN is located at the hypothalamus (the center of the base of brain), composed of 20,000 cells

• It "houses command center for hunger, satiety, sleep, fluid balance,the stress response and more"

• Indirectly connected to many glands within body (pituitary, adrenal, thyroid, pineal, gonads) 

• "The other clocks in the body, like the liver clock and gut clock, create their circadian rhythm from a combination of the SCN signal and the timing of the foods we eat."

THE AUTHOR IDENTIFIES
 THREE CORE RHYTHMS
(p. 32)

"The clocks in different organs work like an orchestra to create three major rhythms that form the essential foundations of health - sleep, nutrition, activity

CIRCADIAN LIGHTING
TYPE AND INTENSITY OF *LIGHT MATTERS

(pp. 18, 129, 158)

• Light impacts daytime activities, sleep and optimal brain health

• Bright light in the morning also synchronizes your brain clock to the daytime so that your circadian rhythm in learning and memory will begin to rise and you will reach optimum productivity a few hours later."

NOTE

• Poor daylight exposure to blue spectrum light reduces alertness, promotes depression and affects all aspects of brain health 

• Blue-spectrum light that keeps us alert during daytime can contribute to insomnia at night, foggy brain in morning

[*Author uses term lux to refer to light intensity - "a lux is a unit of measurement that signifies the amount of light that is received by the eye"]

 INSUFFICIENT EXPOSURE TO LIGHT INDOORS
CAN DISRUPT CIRCADIAN RHYTHMS
&
"PREDISPOSE US TO A RANGE OF BRAIN DISORDERS"
(p. 18)

Anxiety . Migraine . Irritation . Depression . Postpartum Depression . Autism Spectrum Disorder . Attention Deficit and Hyperactivity Disorder . PTSD . Manic Disorder . Alzheimer's Disease . Delirium . Psychosis

Being exposed to bright light during daytime is important

[See p.158: Author provides a list of different types of light that are rich or poor sources of blue light including color temperature, light color composition and which promotes alertness during day, is best for evening hours]

EATING

AUTHOR QUOTES

"Now we know that in addition to what we eat and how much, when we eat matters." (p. xvi)

" In 2017, the American Heart Association released their first recommendation on meal timing and frequency in almost 70 years that corroborates our research, showing how eating patterns might be used as a way to prevent or reduce cardiovascular disease." (p. xvii)

&

"The first bite of the day resets organ clocks, "food timing can be a powerful cue to override the the master signal from the SCN master clock" (p. 38)

ABOUT FAT

"Our cells cannot make and break up body fat at the same time." (p.40) ... "... when eating occurs at random times throughout the day and night, the fat-making process stays on all the time." (p. 41)

ABOUT GLUCOSE
"At the same time, glucose created from digested carbohydrates floods our blood and the liver becomes inefficient in its ability to absorb glucose. If this continues for days, blood glucose continues to rise and reaches the the danger zone of prediabetes or diabetes." (p. 41)

[See illustration on p. 197: Author notes blood glucose reaction to eating the same meal at different times of the day - in the morning, the glucose levels are in the safe zone but as the day progresses the same meal causes the blood sugar levels to rise higher and stay high for a longer period of time]

GUT MICROBIOME

Our gut microbiome is circadian, affects our food-mood axis (see pp. 181 - 184)

OBSERVED BENEFITS

 OF

 TIME-RESTRICTED EATING
(modified from chart, p. 237)

• Reduced fat mass, increased lean mass instead of obesity
• Normal glucose, not glucose intolerance and insulin resistance
• Normal, not high cholesterol values

AND

• Improved cardiac function, reduced arrhythmia
• Reduced inflammation vs. increased inflammation
• Healthy liver and not fatty liver disease
• Reduced cancer risk, better treatment outcomes  not increased cancer risks
• Better sleep quality vs. poor sleep

PLUS

• Increased endurance instead of compromised muscle function
• Healthy gut microbiome, not harmful contributing to inflammation
• Regular bowel movement, not irregular
• Healthy kidney function not kidney disease
• Better motor coordination

 FOR MORE DETAILED INFORMATION
READ

Chapter 9: The Clock, the Microbiome, and Digestive Concerns

 &

Chapter 10: The Circadian Code for Addressing Metabolic Syndrome: Obesity, Diabetes, and Heart Disease

ALSO

[See Index - pp. 261 - 287 - for more details on time-restricted eating associations with brain health optimization, children, digestion, eating, immune system, inflammation, learning and work optimization, medications, production of melatonin, metabolic syndrome, obesity, physical activity, sleep, snacking, teenagers]

SLEEP
(pp.70 -72)

"Great sleep is created when there are cycles of quiet sleep and active sleep."

The quiet sleep takes place in three stages that occur in a specific sequence : N1 (drowsiness), N2 (light sleep) and N3 (deep sleep).

These three stages of quiet sleep alternate with periods of active sleep, which is referred to as REM sleep (= rapid eye movement sleep).

FOR INDIVIDUALS MY AGE

In the first four hours after falling asleep, you get some of your best sleep.

The next three hours or more go toward nurturing your brain and body, giving it the additional time it needs for repair and rejuvenation.

NIGHT BRIGHT LIGHT
 COMPROMISES SLEEP,
ENABLES BAD HABITS
(from flowchart pp.  80 - 82)

Bright light at night reduces sleep hormone melatonin, keeping you awake at night, leading to poor or insufficient sleep and low production of growth hormone and increases hunger, poor food choices with late-night eating.

Low growth hormone production impacts daylight activities: lack of attention, sleepiness & mind fog, reduction of damaged-cell repair.

Late night eating contributes to indigestion, high blood glucose, reduction of fat burning.

SLEEP
 & 
OPTIMAL BRAIN HEALTH

(pp. 227 - 228)

"Having too much exposure to light in blue spectrum at night reduces sleep, which is when most of the clean up of damaged cell protein occurs."

[Amber bulbs, wearing orange glasses reduces exposure to the blue spectrum light]

NOTE

Author cites *study noting ideal hours of sleep required in Newborns (14 - 17 hours), Infants (12 - 15 hours), Toddler (11 - 14 hours), Pre-schoolers (10 - 13 hours), School-aged children (9 - 11 hours), Teenagers (8 - 10 hours), Young adults (7 - 9 hours) , Adults (7 - 9 hours), Older adults (7 - 8 hours).

[*See chart on p. 75: Recommended Hours Of Sleep Across the Lifespan - author cites M. Ohayon et. al. "National Sleep Foundation Sleep Quality Recommendations: First Report," Sleep Health 3, No.1 (2017): 6-19.]

"..., even in adults, attention deficit hyperactivity disorder (ADHD) and autism spectrum disorder (ASD) are now linked to going to bed very late in the evening, not getting enough sleep, and then staying indoors most of the day." (p. 33)

PLUS

The author lists 65 diseases impacting our entire body linked to circadian rhythm disruption on p. 6 

"During the daytime brain cells absorb and process nutrients creating unwanted toxic by products". ... "At night the brain detoxifies" (p. 12)

"These toxins are cleared up as we sleep, and new brain cells are created through the process of neurogenesis." ... new synapses (connections between neurons) are established (p. 11) 

At night, the brain is "consolidating memories based on the sensory information we took in during the day and backing up information." (p. 11)

 BRAIN DYSFUNCTION

(pp. 222 - 224)

"Although we do not completely understand how brain dysfunction starts or develops, the mechanisms of these diseases primarily involve  four themes, and the circadian clock is involved in all of them:"

1. Lack of emergence of new brain cells (neurons) that replace damaged or dead brain cells, causing a gradual decline in the number of healthy neurons
2. Poor wiring of neurons, causing misconnections/miscommunication between brain regions ... need balance of right amount of light and sleep
3. The accumulation of damage, or lack of sufficient repair, and death of neurons ... circadian clock that regulates the genes involved in reducing neuronal stress, promoting repair so neurons remain healthy
4. A brain chemical imbalance - neurotransmitters(messages between nerve cells) include dopamine, serotonin, noradrenaline and GABA (gamma-aminobutyric acid) ... they modulate various aspects of brain function including being alert or active, being calm, and responding to motivation or rewards

["Too much dopamine make both mice and men manic" (p. 221)]

PHYSICAL ACTIVITY
FROM FIRST PARAGRAPH (p. 138)

"Physical activity is just as important as sleep and good nutrition when it comes to good health."

"Daily movements improves muscle mass, muscle strength, bone health, motor coordination, metabolism, gut function, heart health, lung capacity, and even enhances how your brain functions."

"What's more, exercise has a circadian effect, improving sleep and mood. Exercise literally relaxes the brain, reducing depression and anxiety and increasing our ability to experience happiness."

"Exercise is one of the best medicines."

NOTE

Studies on mice and humans demonstrate physical activity improves sleep.

Time-restricted eating and physical activity: under most circumstances, engaging in some form of whole body movement will help us sleep at night.

"Among older adults (50 - 75 years old), moderate physical activity or even regular stretching improved sleep onset, sleep quality, and sleep duration and reduced dependence on sleep medications." (p. 42)

[For more information see Chapter 7: Syncing Your Exercise to Your Circadian Code, pp. 138 - 154]

SIGNIFICANT 
TAKEAWAY QUOTES

"Addressing your circadian clock is more than a diet. In fact, it's not a diet at all. It's a lifestyle. It begins with knowing when to eat and when to turn of the lights." (p. xviii)

"A healthy lifestyle includes what and when you eat and how much you sleep, an when and how often you move." (p. 44)

"By focusing on the when, you are harnessing the power of your circadian code." (p. 44)

"Correcting habitual behaviors is the key to improving your circadian code." (p. 36)

MY EXPERIENCES

I have benefitted from daily lifestyle choices recommended by Satchin Panda in The Circadian Code:

• Paying attention to my daily nutrition - lowering and maintaining weight at teenage levels from calorie restriction, intermittent fasting /time-restricted eating (most recently, from 5-6 and 7-8 hours during January)

• Engaging in daily am and pm yoga sessions - physical activities involving whole body movements addressing strength, balance, flexibility, breathing and mindfulness

• Improving quality of sleep by minimizing blue-spectrum light exposure during evenings - installing amber bulbs

Share your thoughts.

#BobCrowther #Nutrition #Yoga