Ready for time change? Here are some tips for staying healthy during dark days

When it comes to putting clocks back on our devices, technology covers us. Our smartphones automatically adapt.

But our internal clocks are not as easy to reprogram. And that means that jet lag in the fall and again in the spring can have an unexpected impact on our health.

"You may not think an hour of change, that's a lot," says Fred Turek, director of Northwestern University's sleep and circadian biology center. "But it turns out that the master clock of our brain is pretty wired," says Turek. It is synchronized to the 24-hour day / night cycle.

Daylight is a key fixture to reset the body's clock every day. So, if the day comes an hour earlier – as will many of us this weekend – it will throw us away.

"The internal clock needs to catch up, and it takes a day or two to adapt to the new time," says Turek.

Scientists have shown that the changeover to the spring time, when we lose an hour of sleep, is linked to an increased risk of heart attacks and road accidents.

These studies remind us of how sensitive we are to time and pace. Over the past 20 years, scientists have demonstrated that in addition to the master clock of our brain, every cell in our body has a timing mechanism. These clocks help regulate important functions such as sleep and metabolism. And more and more, it is proven that when our habits – like eating and sleeping – are not synchronized with our internal clocks, it can hurt us.

As we have pointed out, our bodies crave consistent routines. When we disturb our routines with sleep patterns or irregular meals, this can increase the risk of metabolic disease. For example, people who work at night are more likely to develop diabetes and obesity. Research also shows that children who do not have a set time for bedtime and meals are also more likely to be overweight.

At this time of year, as daylight continues to decline, it is easy to fall into bad habits. "The [decrease] in the light of day, many things can happen, including socialization and emotional rhythm, "said Sanam Hafeez, an badistant professor of psychology at Columbia University.

How to prepare for the darkest days

Go to bed an hour or two earlier. As the clocks come back on, Hafeez tells you that you want to maximize your exposure to daylight in the morning, because night falls so early. If you are used to going to bed at 11pm, try at 10pm. instead of. "Just record" The Daily Show "or whatever you watch at night, which is what I do," Hafeez said.

As we reported, research has shown that a lack of sleep can send the body the signal to store fat. It is therefore essential to close your eyes to stay healthy. And, if you use the morning to do some exercise, so much the better, because physical activity can help fight depression.

Stock up on food that feeds. Our mood can take a turn further south during the cold, dark months, and we also tend to eat more. So, instead of a large plate of pasta for dinner, consider adding protein sources. "It seems that protein is badociated with more fullness," said Janet Polivy, from the University of Toronto in Mississauga, in 2011.

Fish, nuts and other vegetable proteins such as tofu are good alternatives if you do not want to add meat. Oily fish such as salmon and tuna are excellent sources of omega-3 fatty acids. "One of the most basic ways that omega-3s can regulate mood is to calm the [body’s] Joe Hibbeln from the National Institutes of Health told us a story about the connection between diet and mood.

Dinner early and keep the light. Research suggests that the timing of your meals can help prevent weight gain. In one study, a group of dieters who took their main meal of the day before 3 pm lost about five pounds more than people who ate dinner later in the evening.

So here's an approach: make your main meal your lunch and opt for a plate of tapas at the plate. In addition, limit alcohol. There is ample evidence that drinking more than one serving or two a day is not healthy.

Join a club or group activity. Winter can bring social isolation. "Some people tend to hibernate," says Hafeez. And some people develop a seasonal depression. Bright lights or light boxes can help people with seasonal affective disorder.

Another approach is to try to stay socially engaged. Hafeez Council: Join a book club or find people who share a hobby. Group clbades are also effective in fighting the winter blues.

Go south – or closer to the equator – if you can. The further north you live, the darker your days will be in winter. And that can slow down your mood. Here's Fred Turek's advice: "I travel more to the southern United States during the winter months, the closer we get to the equator, the more light there is," Turek explains.

Of course, for many of us, traveling is a luxury, so it may not be possible, but it's important that your day is illuminated to the fullest.

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