If you’re wondering, “How am I doing?” check what happens to your oral temperature and heart rate overnight. Temperature should go down about -1° F below evening values and heart rate should go down about -10 beats/min below resting daytime values.

If temperature doesn’t go down -1° F and heart rate down -10 beats/min overnight, there’s metabolic fixing to be done.

To learn more about the programs Herd Healthcare offers, our website is:
www.herdhealthcare.com

Circadian Rhythms

The Circadian Timing System functions in all organs and tissues. Metabolic systems in all cells are revved up when they’re most needed and damped down when there’s nothing for them to do. For example, the metabolic timing system in the pancreas prepares cells to secrete insulin before meals. Circadian timing systems in liver cells stimulate release of sugar during early morning hours before breakfast. When insulin levels in blood stay elevated all day and all night, circadian rhythms in muscle, liver and fat break down.

Central Control of all Circadian Clocks comes from the Brain. As shown in the Figure, the daily rhythms of Sleep, Food Intake, Heart and Circulation, Hormones and Body Temperature are controlled by the Brain. Day-night timing in response to outside changes in Light and Dark coordinate metabolic processes everywhere.

Except when Insulin levels stay high all night. Persistently elevated levels of insulin cause the brain to lose control over genetically determined mechanisms governing Circadian Rhythms.

Nobel Prize for Physiology or Medicine in 2017 went to Michael W. Young, Michael Rosbash and Jeffrey C. Hall for their discoveries of molecular mechanisms controlling the circadian rhythms. They discovered a gene that encodes a protein that accumulates in the cell during the night, and is then degraded during the day. They also discovered a complex molecular network of clock genes and proteins.

These genes are among approximately 20,000 in the human genome. Most of them are “Junk Genes.” Probably 2,000 have really important function. However, all are transferred from generation to generation. Those that are important, regulate how we live and function.

There are molecular structures also inherited that are less permanent. They form the “Epigenome.” These are linked to circadian control of gene expression in organs and tissues throughout the body. Through this network, central circadian control is linked to cellular metabolic processes. The result is coordination of local peripheral action with all other metabolic functions.

Epigenomic effects can be reprogrammed by environmental, behavioral and therapeutic influences. Effect and efficiency of cell metabolism adapts local function to nutrition, physical activity, environment, medications and toxins.

Disruption Of Circadian Rhythmicity

Circadian Activity Dysrhythmia has been associated with poor health and disease. Age alone changes control of hormones, temperature, blood pressure, heart rate, sleep and activity. Disrupted circadian activity is associated with heart disease, stroke, cancer and dementia. Poor rhythms are pronounced in Alzheimer’s disease. It’s hard to sort out cause and effect but the association of dysrhythmia and dysfunction is strikingly obvious.

The effects of Circadian Activity Dysrhythmia on Mortality have been studied with 3,027 women in 4 clinical centers in the U.S. Women, 65 years of age and older were studied all day and all night for 3 days, using motion detectors. During 4 years of follow-up there were 444 deaths.

Analysis of actinographs showed clear diurnal patterns of body movements night and day. After corrections for age, body weight, exercise, disabilities and cognitive function, the diurnal activity measurements were divided into quartiles. As shown in the Figure, the quartile with the lowest peak activity levels had the greatest risk of mortality from all causes.

Studies reported by other clinical investigators showed strong correlation between Circadian Activity Rhythm and Core Body Temperature. The Figure shows the equivalent change in Core Body Temperature for each quartile of change in Circadian Activity Rhythm. Core Body Temperature reflects levels of Activity and Risks of Mortality.

Circadian Dysrhythmia links with Metabolic Abnormalities such as Type 2 Diabetes, obesity, and abnormal lipid function. Circadian clocks in the brain are linked to peripheral cells by body temperature, hormones, circulation, nutrition and physical activity.

Increased Insulin Resistance is particularly obvious with all metabolic abnormalities. So much so, that some investigators have concluded that Circadian Dysrhythmia causes Insulin Resistance. Clinical studies controlling levels of insulin and glucose have shown shifts in insulin resistance during the day without change in nutrition or physical activity. Apparently there is some direct effect of Circadian Dysrhythmia on Insulin Resistance.

Shift Workers are at increased risk of Type 2 Diabetes. Shift workers are employed regularly outside the usual daytime working hours. Clinical studies have shown increased risk for metabolic syndrome, type 2 diabetes and cardiovascular disease. Studies of healthcare workers in the Nurse’s Health Study showed rotating night-shift work is associated with type 2 diabetes.

This association was mediated by obesity. Changes in eating behavior included irregular schedule of meals and increased caloric intake. Increased insulin resistance is an obvious consequence of obesity without invoking direct effect of Circadian Dysrhythmia on Insulin Resistance.

Chronic High Levels of Insulin destroy Circadian Rhythms of Insulin Resistance, Metabolic Rate, Core Body Temperature, Heart Rate and Skin Circulation. Insulin Resistance occurs when excess calorie intake exceeds the storage capacity of glycogen and triglycerides in skeletal muscle and liver. Clearing sugar and fat from the circulation into fat tissue requires high circulating levels of insulin. When clearance isn’t complete by morning levels of insulin stay high.

Insulin acts directly on nerve cells in the brain that control metabolic rate and core body temperature. When insulin levels stay high, metabolic rate stays high, core body temperature doesn’t fall overnight and heart rate doesn’t dip before morning.

Nocturnal Non-dipping Of Heart Rate Predicts Cardiovascular Events In Hypertensive Patients. The effects of overnight dips in Heart Rate on risk of cardiovascular events were studied in 457 Japanese men over the age of 50 years. All had systolic blood pressure over 140 mm Hg and about half of them had type 2 diabetes.

As shown in the Figure, the risk of cardiovascular events was 2.4 times greater in the 99 men whose heart rate did not decline at night compared to those whose heart rate declined more than -10% compared to average values recorded while awake. The association was not affected by systolic blood pressure or status of diabetes.

Apparently, Circadian Rhythm of nocturnal heart rate dipping below -10% of daytime values signals greatly increased risk for cardiovascular disease.

Correction Of Metabolic Dysfunction

The most effective way to correct Metabolic Dysfunction is to engage big muscle groups. Working muscle uses energy as much as 40 times the amounts used by resting skeletal muscle. When exercised regularly, it not only replaces the energy it uses, it forms new cells and builds stores of glycogen and triglycerides. Clearing sugar and fat from the circulation decreases secretion of insulin by the pancreas.

Resistance Strength Training reduces levels of sugar, fat and insulin in the blood and body water. It also increases insulin sensitivity of skeletal muscle and liver. The result is Diabetes Reversal even without reducing body weight.

Summary

Normal Circadian Rhythms in the brain and peripheral tissues coordinate metabolic processes to produce effective organ function and healthy life. When insulin levels rise above normal and stay high all day and all night, Circadian Rhythms become disconnected. Eventually, the result is Metabolic Syndrome and Type 2 Diabetes.

Short term results are increased body fat and decreased skeletal muscle mass. Immediate signs are loss of Circadian Rhythms in body temperature and heart rate as well as increases in body weight and fasting blood sugar.

Long term results are decreased health, increased risk of disease and increased $ cost of disability and personal healthcare expenses.

Fortunately, Circadian Rhythms can be restored. Take our Free Trial so we can help you Reset your Circadian Clocks.

We are pleased to share our blog articles with you, and we are always interested to hear from our readers. Our website address is: www.herdhealthcare.com

To learn more about the programs Herd Healthcare offers, our website is:
www.herdhealthcare.com

Thermal Efficiency Of Cellular Metabolism

Human physical function is classified as a heat engine. Skeletal muscle converts chemical energy into mechanical energy and heat. Something like a gasoline engine. But all the calculations of energy from food are in units of heat given off not work performed.

A 4,000 lb car uses 1,000 calories from gasoline to move 1 mile. This is about 20% for mechanical work and 80% for heat. A 180 lb man uses 100 calories from food while moving 1 mile. This figure is the nutritional value of food and not the higher value for all contained chemical energy. Recent research has indicated that nutritional value of 100 calories to move 180 lb over a distance of 1 mile would be about 20% for physical work and 80% for heat.

We don’t really know how much energy human body cells capture from sugar and fat before energy is lost as heat. Apparently our cells have learned how to capture and transfer energy before it’s degraded into heat. Skeletal muscle appears to apply closer to 70% of energy into contraction before losing 30% as heat. Similar efficiencies function throughout the body transferring energy from one molecular form to another before energy is lost as heat.

However, the calorie intake from food eventually is lost as heat. We don’t really know how chemical and mechanical functions used energy. We do know that production, gain, transfer and loss of heat are as important to function and health as regulation of cellular metabolism. Core Body Temperature is an important indicator of health.

Circadian Rhythm Of Core Body Temperature

Core Body Temperature has a strong diurnal rhythm. The normal range of variation is about 1 degree Fahrenheit. Although the core body temperature in the evening is not affected by physical fitness, the low value before waking is decreased. The lowest point is early AM just before waking and the highest point is in the evening just before retiring for the night. Part of the change in temperature is caused by a 15% reduction in basal metabolic rate. The rest is caused by heat loss when heat is transferred by increased blood flow from the core to the skin.

As shown in the Figure, core body temperature falls during early morning hours.                                                                The comparison between awake and asleep conditions was studied in 8 young adult Caucasian men and women. All were studied for a continuous 24 hour period while lying in a temperature controlled sleep laboratory. During the Awake condition, subjects remained inactive while reading or watching videotapes. Food was given in snacks every hour. In the Sleep condition, subjects were told to go to sleep at their usual time of sleeping.

Time had a highly significant effect on temperature. Also, sleeping temperatures were lower than the corresponding hours awake.

Other studies have shown both metabolic rate and heat loss are affected. A rapid fall in oxygen consumption of about 15% occurs at the beginning of sleep. Also, skin temperature rises rapidly at the beginning of sleep and heat loss is about 10% higher.

Transition to waking has been shown to be slower.

Resting Energy Expenditure

Major efforts have measured the metabolic rates of individual organs and tissues at rest. Values of mass and oxygen consumption have been measured for 4 high-metabolic-rate organs and 3 low-metabolic rate tissues. The high-rate organs are liver, brain, heart and kidneys. The low-rate tissues are skeletal muscle, adipose tissue and all other residual organs and tissues.

The Table shows values for weight and resting energy expenditure. Measurements for these values were obtained from 131 healthy, non-obese adult men and women in Germany. Organ and tissue mass were measured using magnetic resonance imaging. The mass of each organ and tissue was determined from cross-sectional areas at several levels of tissue slices. Resting energy expenditure data were taken from files collected at the German Institute for Human Nutrition and Food Science. These data were collected from in vivo and in vitro tissue samples.

The greatest resting metabolic rates per unit of weight have been recorded from liver and brain. Skeletal muscle metabolic rate per unit weight is small but total weight is huge spread throughout the body. The remarkable feature of skeletal muscle is that energy expenditure at rest can be multiplied 10-fold during strenuous exercise.

Disrupted Circadian Rhythms

Type 2 Diabetes distorts the normal diurnal variation of body temperature. Nocturnal body temperature is markedly increased and diurnal variation is markedly diminished.

These patterns were studied in 69 men and women in Tyumen, Russia. A Control group consisted of 29 adults who were overweight with normal glucose values. The T2DM group consisted of 40 adults with abnormal FBG, HbA1c, 2-hr Glucose Tolerance and obesity. All participants kept diaries and performed self-measurements of all variables during a 24-hr study period. Oral temperature was recorded using mercury thermometers.

The Figure shows values recorded at 11 predefined times 3 hours apart. In T2DM subjects, oral temperature was higher than in Control subjects at all times except at 20:00 (8:00 pm). In addition, the normal high to low variation in temperature was wiped out. Values for fasting blood glucose measured at 6 times 6 hours apart were all greater than 5.5 mmol/l.

The continuous hyperglycemia in T2DM subjects undoubtedly caused continuous hyperinsulinemia. Consequently, an abnormally increased metabolic rate probably increased heat production throughout the 24-hr period of observation. In addition, disruption of mechanisms controlling peripheral skin blood flow probably diminished heat loss during the overnight transfer of heat from core to periphery.

Physical Activity And Body Temperature

Strenuous physical activity greatly increases body temperature. Increase in metabolic rate increases heat production while increasing physical work. Effects of fatiguing submaximal exercise for 60 minutes have demonstrated increased temperature in active skeletal muscle and core body temperature.

Effects of physical work, heat production and heat transfer have been studied in endurance-trained men living in Australia. Exercise on a bicycle ergometer was performed by 8 well-conditioned men with VO2max >50 ml/kg/min.

The Figure shows that core body temperature increased 4° Fahrenheit after 60 minutes. At the same time, temperature in leg muscles increased 8° F. Glycogen content in exercising muscle decreased by more than 50%.

Range of Circadian Rhythm is Increased by physical fitness. This has been studied in young men living in England. A group of 7 men who were physically fit according to reports of leisure-time activity were compared to another group of 7 men who were physically inactive. Although the core body temperature in the evening was not affected by physical fitness, the low value before awakening was decreased.

Calorie Restriction And Circadian Rhythms

Calorie restriction is well known to decrease total metabolic rate. Enough so that many people report that substantial reductions in calorie intake have little effect on their body weight. Less is known about its effect on Circadian Rhythm of Core Body Temperature.

This has been studied. The effects of calorie restriction for 6 months was studied in 46 men and women living in Louisiana. One group of 12 had 25% calorie restriction and another group of 12 had 12.5% calorie restriction and structured exercise. Both of these two groups had weight reduction of -10% by 24 weeks of intervention. Both groups also had significant decreases in fasting plasma insulin levels.

The Figure shows both groups had significant reductions in core body temperature. Also, both groups had significant reduction in day temperature.

However, only the group who combined calorie restriction with exercise had significant reduction in early morning body temperature.

These results suggest that calorie restriction reduced metabolic rate all day and night while exercise plus calorie restriction also increased nocturnal heat loss.

Summary

You should know your body temperature before and after a good night’s sleep just like you know your height, weight and maximum waist circumference.

• measure your fasting oral temperature and its range from the evening before.
• measure your oral temperature before and immediately after 30 minutes of the most strenuous exercise you can do for that time. Then check it again 2 or 3 hours later.

If your fasting oral temperature is more than 98° Fahrenheit and its range from 12 hours the night before is less than 1° F your average insulin level is too high.

• to reduce levels of insulin and improve your health, you should increase your physical activity and decrease your calorie intake.
• your maximum waist circumference should be no more than 40% of your standing height.

If your fasting blood sugar without medication is more than 100 mg/dL there are several things you should do.

• increase your skeletal muscle mass.
• increase your pedometer steps/min.
• decrease your daily calorie intake.

Measuring your fasting body temperature and its range from the evening before is a convenient and accurate way to follow your progress towards reversing type 2 diabetes and preventing its recurrence.

We are pleased to share our blog articles with you, and we are always interested to hear from our readers. Our website address is: www.herdhealthcare.com