British Summer Time and the effect on Menopause.
I think we are all celebrating the arrival of British Summer Time this weekend.
It has certainly been lovely to experience lighter evenings and mornings recently and with the clocks changing earlier this morning we will notice a huge change when the sun sets later this evening.
However, when our clocks change with the seasons, springing forward one hour in the spring (funnily enough) and falling back one hour in the autumn it can leave us feeling out of sorts.
Why is it that just one hour can affect our health and well-being and can even have an impact on women journeying through menopause?
In this week’s blog post, I look closer at our natural internal rhythm, how it affects us and what we can do to protect ourselves not only from the negative effects of our bi-annual time change but ageing and high blood pressure!
Why does British Summer Time affect us?
Whether it is the beginning or the end of British Summer Time the change that happens affects our circadian rhythm.
Circadian means ‘about a day’.
The circadian rhythm is the 24-hour cycle of the body’s physical, mental and behavioural changes.
This internal clock responds primarily to light and dark and is controlled by a small area in the middle of the brain.
Your circadian rhythm affects sleep, body temperature and the release of hormones that help the body maintain balance.
When your circadian rhythm is out of balance the release of hormones changes too.
That’s why it’s important to understand your circadian rhythm and what you can do to balance yours.
What Affects your Circadian Rhythm?
Certain lifestyle factors can affect your circadian rhythm such as;
- Night/Shift work
- Inconsistent work hours
- Travel through different time zones (jet lag)
- Less than 6 hours of sleep per night
- Stress
- Poor sleep habits
These can affect your long-term health by having a negative effect on;
- Metabolism
- Gastrointestinal System
- Cardiovascular system
- Organ Health
- Skin Health
Disruption of your circadian rhythm can also make you more susceptible to mental health issues along with obesity and diabetes.
Short-term disruption can affect;
- Body temperature control
- Digestion
- Energy levels
- Cognitive function
All of which sounds very much like the issues women experience on their journey through menopause. These are compounded by disruption to sleep.
The time difference in switching to and from BST is large enough to put our circadian rhythm out of sync.
Although this may sound like a small change, the ripple effects can be huge.
Studies have shown that heart attacks, car crashes and workplace injuries often increase after a change in the clocks.
It can take 2-3 days or up to a week for our body to adjust even if you aren’t particularly aware of it. One symptom can be waking more often during the night.
Circadian Rhythm and Heart Health
Heart attacks are most common between 5 AM and 7 AM when blood pressure and cortisol naturally rise.
Heart palpitations and high blood pressure can be a symptom of fluctuating estrogen levels.
When estrogen starts to dip it can cause the blood vessels and the heart to become stiffer and less pliable.
During the night our body temperature and blood pressure should fall.
Blood pressure is naturally at its lowest between 2-3 AM.
Is this a time you usually see on the clock during the night?
If it is you could be experiencing non-dipping blood pressure.
Poor sleep quality is associated with non-dipping blood pressure, leading to a surge of increased blood pressure in the morning. If this is experienced long-term it can lead to an increased risk of cardiovascular disease.
How to Protect your Circadian Health
Circadian rhythm in the brain is affected by light and darkness in the outside world. The circadian cycles of the rest of the body are synchronised to when we eat, therefore consistent routines will support your circadian health.
Waking and sleeping times can be affected by the changing seasons the further you live from the equator.
Consider using blackout blinds or a silk eye mask at the height of summer and a Lumie Lamp which simulates dawn during the winter months to keep to consistent sleep routines.
Ageing is typically linked with the disruption to our circadian rhythm and a natural decrease in melatonin.
Getting consistent quality sleep is the foundation of optimal health. You can read more about how to solve sleep problems naturally including foods containing melatonin in this post.
Start Your Journey to Optimal Menopause Health
Using my 4 pillars framework take control of your menopause journey and reclaim your zest for life.
Each of my packages is tailored to individual needs and tastes. Follow the links below to learn more. You can book on the platform or book a complimentary menopause assessment to chat further about your needs and the goals you want to achieve.
Choose from my 90-minute intense Menopause Solution Session supported by 30-day message support and access to the self-paced online resource hub.
Alternatively, if you require more accountability and support book your place on The Empowered Menopause Journey 5-session package and create a solid foundation which will lead you to optimal health.