Let us help you stay healthy!
Let us help you stay healthy!
Working at several onsite clinics of a large Silicon Valley based tech company, I have seen many patients struggle with anxiety over the past 18 months. To help these patients overcome these struggles and regain a sense of control of their lives, I provide the following recommendations based on the principles of chronobiology.
Chronobiology is a relatively new area of research interest - awarded with the 2017 Nobel Prize in physiology and medicine - and particularly relevant in the age of Covid. It examines human biology and critical bodily functions in the span of time, most commonly the 24 hours of a day. Blending modern science with ancient tradition, I ask each patient to focus on addressing 3 central questions.
1. How and when do you restore yourself?
We discuss light exposure throughout the day: bright, outdoor light in the early morning and dimmed light at the end of the day (bringing the outdoors indoors). We distinguish between active and passive restoration. Passive restoration addresses sleep quality, quantity and the best time for night time sleep. Sleep hygiene focuses on how to create a calm, cool and quiet environment to produce optimal conditions for sleep. Naps are another example of passive restoration or even the simple act of lying down and closing your eyes for a few minutes. Finally, active restoration focuses on breath breaks and exercises to help restore balance in a proactive manner.
2. How and when do you exert yourself?
Physical exercise and mental exertion. Being aware of these windows can help set boundaries between your health on a personal level and your growth and development on a professional level.
Movement based on fluctuations in core body temperature. Ultradian cycles that dictate our physical and mental exertions throughout the day. Fake commuting in shelter in place circumstances. 3 windows of exertion: 30 min, 3 hours and 11 hours after waking.
3. How and when do you nourish yourself?
Time-restricted eating, optimizing your digestive window by being aware of your first and last bites of the day. Importance of reducing caloric intake as your day progresses. Being aware of diurnal patterns of your physiology. Having breakfast like an emperor, lunch like a king and dinner like a pauper.
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