Circadian clocks regulate essential processes in your body such as hormones, mood, and metabolism. When the clock is functioning properly, you may not even notice it. However, when it needs to be reset, you feel the effects—insomnia, appetite issues, fatigue, and depression. Resetting your body clock and keeping circadian rhythm disruptions to a minimum are not just crucial for overall well-being but are essential in reducing the risk of cancer.
Graveyard shift workers, who typically have disrupted circadian rhythms, have long been suspected to be at higher risk of cancer. A study published in the journal Cell Metabolism confirmed this suspicion, finding that mice with a disrupted circadian clock were more likely to develop tumors. In the study, researchers disrupted the mice’s circadian clocks through exposure to unnatural light patterns and the alteration of genes responsible for the body’s circadian rhythm. In both cases, the exposed mice were more likely to develop tumors, including aggressive, fast-growing ones.
Here is a closer look at how your circadian clock contributes to cancer growth and what you can do to reset your body clock and cut cancer risk.
The Relationship Between Circadian Clock and Cancer Risk
Your circadian clock is regulated by light and is responsible for controlling various physiological processes that your body undertakes daily, such as cell metabolism and division. A disrupted circadian clock can affect your body’s cell production, leading to the creation of unhealthy cells. Researchers also found that two of the genes controlling each cell’s circadian rhythm act as tumor suppressors. If these genes malfunction, they cannot stop tumors from developing as they are supposed to.
Whether you get too much or too little light, the imbalance can wreak havoc on your circadian clock and encourage tumor growth. Therefore, it is crucial to balance your body clock by restoring natural light patterns in your life.
Resetting Your Body Clock: 5 Methods
- Spend time in natural sunlight: Aim to spend at least 20 to 30 minutes in the natural morning sunlight every day.
- Use a light therapy bulb or lamp: If you spend most of your day indoors, using a light therapy bulb or lamp can help to provide the essential exposure to the light your body needs.
- Avoid brightly lit screens before bed: At least one hour before bedtime, stop using electronic devices with brightly lit screens like smartphones, tablets, and laptops.
- Maintain a consistent bedtime: Go to bed at the same time every night to help regulate your body’s sleep-wake cycle.
- Sleep in complete darkness: Ensure your sleeping environment is as dark as possible to support a healthy circadian rhythm.
Additionally, magnesium intake is crucial in maintaining a properly functioning body clock. According to the National Institutes of Health, magnesium levels play a significant role in keeping your body clock running on time. Since nearly 75 percent of U.S. adults don’t consume the recommended daily dosage of magnesium (between 310 and 420 mg per day), paying attention to magnesium intake may be the key to getting your body clock back on track.
By incorporating these methods into your daily routine, you can reset your body clock, maintain healthy circadian rhythms, and ultimately decrease your cancer risk.
