Summarized and written by: Brenda Borba, RDN
In a recent article from Today’s Dietitian, the spotlight is on how our daily habits, beyond just diet and exercise, significantly influence our cardiovascular health. The key player in this scenario? Our circadian rhythm. Recent research highlighted in the Journal of the American Heart Association suggests that our rest-activity rhythms, governed by circadian rhythms, play a significant role in cardiovascular disease (CVD) risk.
Our circadian rhythm orchestrates the natural ebb and flow of physiological and behavioral processes, aligning them with the light-dark cycle of our environment. This synchronization, regulated by “clock genes,” controls essential functions such as our nervous system, body temperature, hormone secretion (including melatonin and cortisol), and importantly, our sleep-wake cycle.
A study involving over 4,500 adults found that individuals with more consistent rest-activity rhythms had lower incidences of high blood pressure and CVD compared to those with irregular rhythms. Disruptions in these rhythms can affect vital functions like blood pressure, insulin sensitivity, and even exercise capacity. Therefore, maintaining consistent sleep-wake patterns is crucial to cardiovascular health.
Dr. Nour Makarem from Columbia University discusses how irregular eating and sleeping times—termed “eating jet lag”—can increase cardiometabolic risks. Irregular eating patterns, such as consuming a significant portion of daily calories in the evening, have been linked to conditions like hypertension, type 2 diabetes, and obesity.
Martin Young, DPhil, illustrates how meal timing affects circadian rhythms. Irregular eating habits, such as late-night dinners after skipping earlier meals, can confuse our peripheral clocks. These clocks, found in various organs, synchronize not only with light cues but also with meal times. Misalignment between central and peripheral clocks due to irregular eating patterns can lead to metabolic disturbances and increased cardiovascular risk. This includes impaired glucose control, increased insulin resistance, and elevated blood pressure, all of which contribute to cardiovascular risks.
Recent NHANES data underscored the significance of meal timing regularity. Participants with consistent eating patterns and adequate fasting periods between meals showed lower risks of cardiovascular and overall mortality compared to those with erratic eating schedules.
Our circadian rhythm isn’t just about when we sleep—it’s intricately linked to our overall health and wellness. Understanding and respecting our biological clocks by maintaining regular sleep-wake cycles and consistent meal times may significantly reduce the risk of cardiovascular diseases. Aligning behaviors with natural light-dark cycles can enhance cardiovascular well-being.
For more detailed insights into how circadian rhythms influence cardiovascular health, check out the references below.
References:
Circadian rhythms and CVD. (n.d.). https://www.todaysdietitian.com/newarchives/060724p16.shtml
Makarem N, German CA, Zhang Z, et al. Rest-activity rhythms are associated with prevalent cardiovascular disease, hypertension, obesity, and central adiposity in a nationally representative sample of US adults. J Am Heart Assoc. 2024;13(1):e032073.
Allada R, Bass J. Circadian mechanisms in medicine. N Engl J Med. 2021;384(6):550-561.
Makarem N, Sears DD, St-Onge MP, et al. Variability in daily eating patterns and eating jetlag are associated with worsened cardiometabolic risk profiles in the American Heart Association Go Red for Women Strategically Focused Research Network. J Am Heart Assoc. 2021;10(18):e022024.
Palomar-Cros A, Andreeva VA, Fezeu LK, et al. Dietary circadian rhythms and cardiovascular disease risk in the prospective NutriNet-Santé cohort. Nat Commun. 2023;14(1):7899.
Cheng W, Meng X, Gao J, et al. Relationship between circadian eating behavior (daily eating frequency and nighttime fasting duration) and cardiovascular mortality. Int J Behav Nutr Phys Act. 2024;21(1):22.
Young ME. The cardiac circadian clock: implications for cardiovascular disease and its treatment. JACC Basic Transl Sci. 2023;8(12):1613-1628.