biological rhythms- periodically recurring changes in the nature and intensity of biological processes and phenomena in living organisms. The biological rhythms of physiological functions are so precise that they are often referred to as "biological clocks".

There is reason to believe that the time reference mechanism is contained in every molecule of the human body, including DNA molecules that store genetic information. The cellular biological clock is called "small", in contrast to the "large" ones, which are believed to be located in the brain and synchronize all physiological processes in the body.

Classification of biorhythms.

Rhythms, set by the internal "clock" or pacemakers, are called endogenous, Unlike exogenous which are controlled by external factors. Majority biological rhythms are mixed, i.e. partly endogenous and partly exogenous.

In many cases, the main external factor regulating rhythmic activity is the photoperiod, i.e., the length of the daylight hours. This is the only factor that can be a reliable indication of the time and is used to set the "clock".

The exact nature of the "clock" is unknown, but there is no doubt that a physiological mechanism is at work here, which may include both nervous and endocrine components.

Most rhythms are formed in the process of individual development (ontogenesis). So, daily fluctuations in the activity of various functions in a child are observed before his birth, they can be registered already in the second half of pregnancy.

• Biological rhythms are realized in close interaction with environment and reflect the features of the organism's adaptation to the cyclically changing factors of this environment. The rotation of the Earth around the Sun (with a period of about a year), the rotation of the Earth around its axis (with a period of about 24 hours), the rotation of the Moon around the Earth (with a period of about 28 days) lead to fluctuations in illumination, temperature, humidity, tension electromagnetic field etc., serve as a kind of pointers, or sensors, time for the "biological clock".
• biological rhythms have large differences in frequencies or periods. A group of so-called high-frequency biological rhythms is distinguished, the oscillation periods of which range from a fraction of a second to half an hour. Examples are fluctuations in the bioelectrical activity of the brain, heart, muscles, and other organs and tissues. By registering them with the help of special equipment, valuable information is obtained about the physiological mechanisms of the activity of these organs, which is also used to diagnose diseases (electroencephalography, electromyography, electrocardiography, etc.). The rhythm of breathing can also be attributed to this group.
• Biological rhythms with a period of 20-28 hours are called circadian (circadian, or circadian), for example, periodic fluctuations throughout the day of body temperature, pulse rate, blood pressure, human performance, etc.
• There is also a group of biological rhythms of low frequency; these are circa-weekly, circa-monthly, seasonal, circa-annual, perennial rhythms.

The selection of each of them is based on clearly recorded fluctuations of a functional indicator.

For example: The circa-week biological rhythm corresponds to the level of urinary excretion of some physiologically active substances, about a month - the menstrual cycle in women, seasonal biological rhythms - changes in sleep duration, muscle strength, morbidity, etc.

The most studied is the circadian biological rhythm, one of the most important in the human body, which acts as a conductor of numerous internal rhythms.

Circadian rhythms are highly sensitive to the action of various negative factors, and disruption of the coordinated work of the system that generates these rhythms is one of the first symptoms of an organism's disease. Circadian fluctuations have been established for more than 300 physiological functions of the human body. All these processes are coordinated in time.

Many circadian processes reach maximum values ​​in the daytime every 16-20 hours and minimum values ​​- at night or in the early morning hours.

For example: At night, a person has the lowest body temperature. By morning it rises and reaches a maximum in the afternoon.

The main reason for daily hesitation physiological functions in the human body are periodic changes in excitability nervous system, depressing or stimulating metabolism. As a result of changes in metabolism, changes in various physiological functions occur (Fig. 1).

For example: The respiratory rate is higher during the day than at night. At night, the function of the digestive apparatus is reduced.

Rice. 1. Daily biological rhythms in the human body

For example: It has been established that the daily dynamics of body temperature has a wave-like character. At about 6 pm, the temperature reaches its maximum, and by midnight it decreases: its minimum value is between 1 am and 5 am. The change in body temperature during the day does not depend on whether a person is sleeping or doing intensive work. body temperature determines rate of biological reactions, during the day the metabolism is most intensive.

Sleep and awakening are closely related to the circadian rhythm. A decrease in body temperature serves as a kind of internal signal for rest for sleep. During the day, it changes with an amplitude of up to 1.3°C.

For example: By measuring the body temperature under the tongue every 2-3 hours for several days (with a conventional medical thermometer), you can quite accurately determine the most appropriate time to go to bed, and determine periods of maximum performance from temperature peaks.

As the day grows heart rate(HR), above blood pressure(BP), more frequent breathing. From day to day, by the time of awakening, as if anticipating the growing need of the body, the content of adrenaline in the blood rises - a substance that increases heart rate, increases blood pressure, activates the work of the whole organism; by this time, biological stimulants accumulate in the blood. A decrease in the concentration of these substances in the evening is an indispensable condition for restful sleep. No wonder sleep disorders are always accompanied by excitement and anxiety: in these conditions, the concentration of adrenaline and other biologically active substances in the blood increases, the body is in a state of "combat readiness" for a long time. Obeying biological rhythms, each physiological indicator during the day can significantly change its level.

Life routine, acclimatization.

Biological rhythms are the basis for the rational regulation of the daily routine of a person, since high performance and good health can only be achieved if the rhythm of life corresponds to the rhythm of physiological functions characteristic of the body. In this regard, it is necessary to reasonably organize the regime of work (training) and rest, as well as food intake. Deviation from the correct diet can lead to a significant increase in weight, which in turn, disrupting the vital rhythms of the body, causes a change in metabolism.

For example: If you eat food with a total calorie content of 2000 kcal only in the morning, the weight decreases; if the same food is taken in the evening, it increases. In order to maintain the body weight achieved by the age of 20-25, food should be taken 3-4 times a day in exact accordance with the individual daily energy expenditure and at those hours when a noticeable feeling of hunger appears.

However, these general patterns sometimes obscure the diversity individual characteristics biological rhythms. Not all people are characterized by the same type of fluctuations in performance. Some, the so-called "larks", work vigorously in the morning; others, "owls", - in the evening. People belonging to the “larks” experience drowsiness in the evening, go to bed early, but, waking up early, feel alert and efficient (Fig. 2).

Easier to carry acclimatization a person, if he takes (3-5 times a day) hot meals and adaptogens, vitamin complexes, and gradually increases physical activity, as he adapts to them (Fig. 3).

Rice. 2. Curves of the rhythm of work capacity during the day

Rice. 3. Daily rhythms of life processes under constant external conditions of life (according to Graf)

If these conditions are not observed, the so-called desynchronosis (a kind of pathological condition) may occur.

The phenomenon of desynchronosis is also observed in athletes, especially those who train in conditions of heat and humid climate or middle mountains. Therefore, an athlete flying to international competitions must be well prepared. Today, there is a whole system of activities aimed at preserving habitual biorhythms.

For the human biological clock, the correct course is important not only in daily, but also in the so-called low-frequency rhythms, for example, in the circadian one.

At present, it has been established that the weekly rhythm has been artificially developed: no convincing data on the existence of congenital seven-day rhythms in humans have been found. Obviously, this is an evolutionarily fixed habit. The seven-day week became the basis of rhythm and rest in ancient Babylon. Over the millennia, a weekly social rhythm has been formed: a person works more productively in the middle of the week than at the beginning or end of it.

The biological clock of a person reflects not only daily natural rhythms, but also those that have a long duration, for example, seasonal ones. They are manifested in an increase in metabolism in the spring and in its decrease in autumn and winter, in an increase in the percentage of hemoglobin in the blood and in a change in the excitability of the respiratory center in spring and summer.

The state of the body in summer and winter to some extent corresponds to its state day and night. So, in winter, compared with summer, the sugar content in the blood decreased (a similar phenomenon occurs at night), and the amount of ATP and cholesterol increased.

Biorhythms and performance.

The rhythms of working capacity, like the rhythms of physiological processes, are endogenous in nature.

performance may depend on many factors acting individually or together. These factors include: the level of motivation, food intake, environmental factors, physical readiness, health status, age and other factors. Apparently, fatigue also affects the dynamics of performance (in elite athletes, chronic fatigue), although it is not entirely clear in what way. Fatigue that occurs when performing exercises (training loads) is difficult to overcome even for a sufficiently motivated athlete.

For example: Fatigue reduces performance, and repeated training (with an interval of 2-4 hours after the first) improves the functional state of the athlete.

During transcontinental flights, circadian rhythms of various functions are rebuilt at different rates - from 2-3 days to 1 month. To normalize the cyclicity before the flight, it is necessary to shift the bedtime by 1 hour every day. If you do this within 5-7 days before departure and go to bed in a dark room, you will be able to acclimatize faster.

Upon arrival in a new time zone, it is necessary to smoothly enter the training process (moderate physical activity during the hours when the competition will be held). Training should not be "shocking".

It should be noted that the natural rhythm of the body's vital activity is determined not only by internal factors, but also by external conditions. As a result of the research, the wave character of changes in loads during training was revealed. Previous ideas about a steady and straightforward increase in training loads turned out to be untenable. The wave-like nature of the change in loads during training is associated with the internal biological rhythms of a person.

For example: There are three categories of “waves” of training: “small”, covering from 3 to 7 days (or more), “medium” - most often 4-6 weeks (weekly training processes) and “large”, lasting several months.

Normalization of biological rhythms allows for intense physical activity, and training with a disturbed biological rhythm leads to various functional disorders (for example, desynchronosis), and sometimes to diseases.

Source of information: V. Smirnov, V. Dubrovsky (Physiology physical education and sports).

The human body is not just a collection of cells. This is a complex, interdependent system of physiological processes and connections. For this mechanism to work smoothly, a clear program and the correct work schedule are needed. The function of this vital program is performed by human biological rhythms.

Scientists have proven that human biorhythms change significantly with age. For example, the biorhythmic cycle of infants is quite small. Their change of activity and relaxation occurs every 3-4 hours. Until about 7–8 years old, it will not work to understand the “lark” of the baby or the “owl”. The older the child, the longer the cycles of biorhythms become. They become diurnal by the end of puberty.

What are biorhythms

By duration, all biological rhythms can be divided into several groups:

• high-frequency, the interval of which is no more than 30 minutes;
• mid-frequency, are longer, the interval varies from 30 minutes to 7 days;
• low-frequency - from a week to a year.

Motility of the stomach, changes in the emotional background and concentration of attention, sleep cycles, sexual activity are strictly fixed rhythms, their interval is 90 minutes.
Fact: the nature of the human rhythmic field is inherited.
Among the numerous biorhythms of the human body, the main ones are the following:

1. One and a half hour. It is expressed in a change in the neuronal activity of the brain. Occurs both during sleep and while awake. Influences fluctuations in mental abilities. Thus, every 90 minutes there is low and high excitability, peace and anxiety.
2. Diurnal - the rhythm of sleep and wakefulness.
3. Monthly. Until recently, only menstrual cycle women, but recent studies have shown that men are also subject to changes in performance and mood.
4. Annual. Seasons affect hemoglobin and cholesterol levels. Spring and summer bring increased muscle excitability, as well as greater photosensitivity.

There is a theory that there are also rhythms with a cycle of 2, 3, 11 and 22 years. They are influenced by meteorological and heliogeographical processes.

People are social beings who have managed to adjust to the weekly rhythm over the years.

Having long been accustomed to work 5-6 days of the week, and rest 1-2, their level of performance is constantly fluctuating. Moreover, Monday is characterized by a reduced craving for work, and the maximum rise occurs from Tuesday to Thursday.

Functions of biorhythms

Biological rhythms have a huge impact on the life of the body, because they perform very important functions.

1. Optimization of the vital activity of the organism. Any biological process cannot proceed all the time in the active phase; it needs regular recovery. Therefore, in order to save resources, there is a change in the minimum and maximum activation phases of the cycle.
2. Time factor. This function affects the ability of the human body to function regardless of its consciousness. It helps to adapt to changes in the external environment, weather phenomena.
3. Regulatory. The normal functioning of the central nervous system is impossible without the appearance of the so-called dominant. It is a group of nerve cells combined into one system, as a result of which an individual rhythm is created for each person.
4. Unifying. This function, coupled with the principle of multiplicity, affects a person's ability to adapt their biorhythms to daily ones.

How to set the biological clock

In case of non-compliance with the sleep and rest regimen, stressful situations, change of time zones, irregular nutrition, the biological clock fails, which cannot but affect the well-being and performance of a person. In order to set them up, you must adhere to the following rules:

• measured lifestyle;
• eating and sleeping at the same time;
• rejection of bad habits;
• avoidance of overwork;
• phototherapy - create additional lighting in the daytime, especially in cloudy weather;
• an excellent assistant to "tune in" will be the alarm clock, most importantly, do not be lazy;
• sunrise naturally synchronizes its own biorhythms with natural ones.

Which organ is "responsible" for biorhythms

The main "clock" of the body is the hypothalamus. This tiny organ, consisting of 20,000 neurons, influences the functioning of all systems. Although, modern research have not given an answer to the question of how exactly this mechanism works, there is a theory that the main signal is sunlight.
Everyone has long known that getting up with the sun and lying down immediately after sunset is extremely beneficial for health and performance.

What is a "chronotype"

There are situations when you have to stay up all night. However, you should not abuse the resources of the body. During wakefulness, its main task is to process the accumulated nutrients. This process is necessary for good daytime performance.

At night, the production of growth hormone is activated. It starts anabolic processes. Regular lack of sleep causes a feeling of hunger. People are drawn to sweets and fats, their metabolism slows down, and this is a direct road to obesity!

At the same time, all people differ in chronotype. "Larks" are already on their feet from 6-7 in the morning, but by 21-22 hours their energy runs out. It is difficult for "owls" to get up in the morning, their performance increases only in the evening.

Modern researchers distinguish more "pigeons". These people are activated by the middle of the day.
Fact: statistics claim that in the world as many as 40% of "owls", a quarter of the population consider themselves "larks", the rest are "pigeons". But most often they are mixed species.

Which of the "feathered" is easier to live

Given the modern regimes of work and rest, it becomes clear that pigeons are the most fortunate. Indeed, their biorhythms allow them to better adapt to modern life.
Larks are healthier than owls and pigeons, but they have a harder time adapting to regime change.

Do not rush to feel sorry for owls. Yes, their efficiency is late and appears only at the end of the working day. However, by the age of 50, their health characteristics are much better than those of larks. This is due to their high adaptive capabilities. It is also believed that there are many optimists among owls, which cannot be said about larks.

It turns out that not only scientists are interested in chronotypes. European employers, when hiring employees, are asked to indicate their biorhythmic indicators. For example, night work is suitable better for owls, since their working capacity and productivity at this time will be higher than that of larks. Thus, the number of marriages and accidents becomes much less.

We are not as lucky as the Europeans. But there is hope that in the near future, each "feathered" will have its own schedule.

The influence of the daily cycle on the internal organs

It is important for each person to know when and how the work of internal organs is activated, because the choice of the optimal time for taking medications and carrying out cleansing procedures depends on this.

1. A heart. Emotional and physical stress is best transferred to the daytime (from 11 am to 1 pm). Do not load the motor from 23:00 to 1:00 in the morning.
2. Colon. The maximum working capacity of the body falls on the time from 5 to 7 hours, from 17 to 19 hours it is in the calm phase.
3. Bladder. The accumulation of fluid occurs from 15 to 17 hours, from 3 to 5 in the morning - minimal activity.
4. Lungs. Open the window from 3 to 5 in the morning, at this time it is important for the human body to “breathe”. The minimum activity falls on the time from 15 to 17 hours.
5. Liver. Active regulation of blood and bile occurs from 1 to 3 hours, weak activity is observed at 13 - 15 hours.
6. Vision. This information will be of interest to drivers. Driving at 2 am is especially difficult.
7. Stomach. “Eat breakfast yourself…” – says a well-known proverb and for good reason! After all, the peak performance of the stomach falls on 7-9 o'clock in the morning. From 19 to 21 hours the stomach should be allowed to rest.
8. Gallbladder. From 11 p.m. to 1 a.m. there is an active production of bile, the minimum is from 11 a.m. to 1 p.m.

Interesting! The hardest time to deal with loneliness is between 20:00 and 22:00.
So what should be the optimal regime of biorhythms? We get up at 4 am, have breakfast at 5 o'clock, have lunch at 10 o'clock, have an afternoon snack at 15 o'clock, dinner at 19 o'clock. At 21 o'clock we go to bed!
The main thing is to listen to your biological clock and let it coincide with the biorhythms of nature!

There is an internal biological clock that also affects the state of the body. When a person experiences a surge of energy, the internal organs interact with each other. Excitation stops after 24 hours. Of this long period, a person is in a state of full activity only for two hours. This short stage is accompanied by mass in the body, as well as a burst of energy.

Experts distinguish three groups of biorhythms, depending on their frequency.

1. High-frequency rhythms with a period of no more than 30 minutes. These include biorhythms of respiration, brain, intestines;
2. Rhythms of medium frequency with a period of 40 minutes to 7 days. This group includes changes in temperature, pressure, blood circulation;
3. Low-frequency rhythms with a period of 10 days to several months.

The activity of human organs

Each organ in a person is a separate full-fledged unit, the state depends on the change of day and night. All organs are active at different times:

1. liver - from 1 to 3 am;
2. circulatory system - from 19 to 21 pm;
3. stomach - from 7 to 9 in the morning;
4. heart - from 11 a.m. to 1 p.m.;
5. kidneys - from 17 to 19 pm;
6. genitals - from 19 to 21 hours;
7. bladder - from 15 to 17 hours of the day.

The work of all circulatory organs changes during the day. At about 1 pm and 9 pm, their work slows down considerably. At this time, it is better not to exercise. The same rhythm exists in the digestive system. In the morning, the stomach is cleared and needs a large amount. In the evening, the activity of the stomach and kidneys increases. In slow mode, the digestive organs function from 2 to 5 am. In order not to disturb the rhythms of the digestive system, you should follow the diet and observe the time of eating and its quantity. The first part of the day should receive a sufficient amount of protein and fatty foods. In the evening, eat foods rich in carbohydrates.

During the day, such indicators as body temperature, weight, pressure and respiration also change. The highest temperature and pressure are observed from 6 to 7 pm. The maximum body weight is usually at 8 pm, and the volume of breathing is at 1 pm. Low temperature of the body affects the slowdown of all processes in the body, and the life of a person during this period is extended. When a person is sick, his temperature rises, the clock goes much faster.

The best time to exercise is between 10:00 and 12:00 or 16:00 to 18:00. At this time, the body is full of energy and strength. Mental activity at this time is the same. Creative upsurge is observed from 12 to 1 am. The highest levels of activity in the human body occur at 5-6 o'clock in the morning. Many at this time get up for work and rightly so. In medical institutions, they say that the birth of a woman at this time is painless and calm.

Biorhythms during sleep

From childhood, parents always teach their children to go to bed from 21 to 23 hours. At this time, all vital processes slow down, and there is a breakdown. If at this time it was not possible to fall asleep, then it will be even more problematic to do this further, because the closer to 24 hours, the more activity increases. People with insomnia are especially helpful to know about this. If you can’t go to bed at 9 pm, then at least try to do it at the same time. Healthy sleep should last 8 hours. critical period sleep is 4-5 hours, it is vital for any organism. A normal healthy person should fall asleep in 10-15 minutes.

It is difficult to fall asleep on an empty stomach, so you can organize a small second dinner, for example, eat an apple, yogurt or drink a glass of kefir. The main thing is not to overeat. Many people know that nightmares are directly related to the condition and health of a person. Poor sleep can be caused by heart disease. Before going to bed, you should thoroughly ventilate the room, because in most cases a person snores due to a lack of oxygen. Many do not remember their dreams, this is a positive characteristic, since the body was completely relaxed and the memory function did not work.

In order for all processes in the body to work correctly, follow the daily routine. The best start to the day is 6 am. A contrast shower and a little warm-up will invigorate and help you wake up. At 7-8 o'clock in the morning, the amount of active substances increases. Allergy sufferers should be careful at this time. In no case should you drink alcohol, during this period the body is simply not ready for this. The most useful breakfast will be in the period from 7 to 9 am.

You can have breakfast, and at work, the main thing is that the food is not too heavy. Anti-cellulite procedures are best done from 10 am to 1 pm. At this time, you will achieve the greatest effect and result. Minimal skin sensitivity at 9 a.m., so face and body skin care will be of little use.

From 9 to 10 pm a person is most active, he easily solves all kinds of mental problems. Lunch should be from 13 to 14 in the afternoon, since at this time the largest amount of gastric juice is released. The body is vulnerable from 13:00 to 17:00. The working day must end between 18:00 and 19:00.

They say correctly that you can’t eat after 6 pm, because at this time the digestion processes slow down significantly. You can’t eat at a later time, since the body must rest and not digest food, besides, it still cannot be completely digested. A useful fact for students and schoolchildren is that memory works best from 9 to 10 pm.

The biological clock

A person himself can build his biological clock, it is enough just to give up bad habits and monitor his life activity. Work, sleep, rest and meals should be at the same time every day. Bad habits and inadequate sleep knock down all biorhythms, disrupting the vital activity of the body. Always work in good light, preferably in daylight. During the day, a person should always receive a sufficient amount of thermal radiation.

Experts have proven that the level of human health is much higher if he observes biological rhythms.

Rhythmic changes in physiological functions inherent in living organisms. Rhythmic activity is inherent in any complex system consisting of many interacting elements. The latter also have rhythm, while the processes of all elements that make up the system are coordinated with each other in time - a certain rhythm of alternation of processes occurs and a change (increase or decrease) in the intensity of each of them.

As a result, a certain synchronization of various processes in the system is created. In turn, this system interacts with a higher order system, which also has its own biorhythm.

There are several groups rhythmic processes in the body:

• high-frequency rhythms with a period from fractions of a second to 30 minutes (electrical phenomena in the body, respiration, pulse, etc.);
• medium frequency rhythm with a period of 30 minutes to 6 days (changes in metabolic processes, biologically active substances in the blood and other processes associated with a change in activity and rest, sleep and wakefulness);
• low-frequency rhythms with a period of fluctuation from 6 days to 1 year (ovarian-menstrual cycle, weekly, lunar, annual rhythm of hormone excretion, etc.).

AT balneology importance have seasonal or circadian - circadian rhythms(from lat. cirka - about and dies - day). They must be taken into account when sending patients and vacationers to a resort in contrasting climatic regions, when prescribing medical procedures.

To adapt to new environmental conditions when moving, a change is necessary biorhythms, development of chronophysiological adaptation. These issues are dealt with by the biorhythmology of movement - a science that objectively studies and quantifies the mechanisms of the biological temporal structure, including the rhythmic manifestations of life, the reaction of biorhythms to change geographical location organism (Matyukhin V.A., 2000).

Seasonal Rhythms determined by the climate of the region. The range of annual fluctuations in illumination depends on the geographical latitude of the area, as well as on a number of other geographical factors associated with the occurrence of forming processes ( atmospheric circulation and etc.). Moving from north to south or from south to north, a person finds himself in new environmental conditions that differ from the previous ones in the nature of illumination and climatic and weather features. The most noticeable disruption of various processes during the transition from south to north in winter or summer, i.e. in conditions polar night or polar day. The dates of the seasons in different geographical latitudes do not coincide: when spring is already coming in the south, snow blizzards are still raging in the north; when a person falls into another season, the seasonal rhythm of metabolic processes and physiological functions, which was fixed in the process of development, is disturbed. For example, in winter, the sympathetic-adrenal system is stimulated, pulmonary ventilation and basal metabolism increase, its nature changes in the form of increased lipid metabolism, etc. In summer, changes are often opposite in nature (Voronin N. M., 1986; Gavrilov N . N., Chkotua M. E., 1999).

circadian rhythms determined by the change of day and night, i.e., the nature of the illumination. They change when moving from north to south or from south to north (especially in winter and summer), and from west to east or from east to west. In the latter case, rapid movement (flight) always causes a more different reaction than in the first, from north to south.

In every biorhythm Distinguish: period - the time during which the changing value makes a full cycle - the number of periods per unit of time; amplitude - the difference between the largest and the smallest values changing value (range); phase - the position of a certain point of the curve with respect to the time axis (acrophase - the time of appearance the greatest value indicator). In violation of biorhythms, all these indicators change.

With the restructuring of the daily rhythm of a person, the development of pathological conditions is possible - desynchronosis. They arise as a result of a significant violation of the biorhythm caused by a mismatch between the physiological rhythms of the body and external time sensors.

Clinically desynchronosis are manifested by fatigue, weakness, decreased efficiency, sleep and wakefulness disturbance, digestive tract activity, etc. With significant violations of the daily stereotype, neurasthenic syndrome may develop.

Severity of changes biorhythms, the speed of their adaptation to new conditions depends on a number of factors. Ceteris paribus, when flying from west to east, when biorhythms should, as it were, “catch up” with local time, the adaptation period is longer than when flying from east to west, when human biorhythms seem to be “ahead of events” and must “expect”, when they “should be expected”, when they will be “caught up” by local time (G. S. Katinas, N. I. Moiseeva, 1999).

At the same time, the place of permanent residence of a person, the nature of the established biorhythm are of great importance. In these cases, when returning to normal conditions biorhythms rebuild faster than when moving to new conditions, regardless of the direction of movement. For example, among the inhabitants of Siberia, when flying to the Crimea, a new daily stereotype is established slowly, has a “loose” character, and after the flight back, it quickly collapses and the previous rhythm is restored. An important role is played by the distance a person moves, the speed of movement. According to a number of authors, when crossing 2-3 time zones desynchronosis do not develop (Evuikhevich A.V., 1997), others noted the development desynchronosis with a shift of 2 hours (Stepanova S.I., 1995). Fast movement has a more pronounced effect on biorhythms than slow movement.

Changing biorhythms is a strong, stressful load not only for patients whose adaptive mechanisms are usually weakened, but also for healthy people. In this regard, it is necessary to take measures to accelerate chronophysiological adaptation, taking into account the individual characteristics of human biorhythms.

According to the position of the maximum activity, rhythms are distinguished from the morning (" larks"") and evening (" owls") temporary organization.

"Owls" somewhat easier than the "larks", they adapt to the delay of the time sensor of the flight to the west), since in this case the day lengthens and activity is required during the period corresponding to the evening hours according to local time.

"Larks" somewhat easier than "owls", they adapt to the advance of the time sensor (flight to the east). At the same time, the psychophysiological characteristics of a person are of no small importance. Persons with a predominance of the tone of the parasympathetic autonomic nervous system, having stable rhythms, adapt worse than those with a predominance of the tone of the sympathetic part, the elderly are harder than the young (Matyukhin V.A., 2001).

Chronophysiological adaptation can be accelerated. So, for faster falling asleep, warm baths, soothing exercises and self-hypnosis, sleeping pills that do not cause aftereffects and do not violate the structure of sleep (eunoctin, quiadon) are recommended. Walking and physical activity are recommended to maintain vigor. Moderate physical activity contributes to the normalization and synchronization of circadian rhythms, while hypokinesia leads to their flattening and shift to later hours.

Various adaptogens(ginseng, eleutherococcus, golden root, etc.). For a flight through 2-4 time zones, morning and afternoon hours are recommended, after 6-8 time zones - in the evening.

Throughout the period of chronophysiological adaptation, strict medical control is necessary.

Consider biological rhythms necessary during treatment. Chronopharmacology as a branch of chronopathology and pharmacology, it investigates the effect of the influence of medicinal substances depending on time and application, as well as on the temporal (rhythmic) structure of the body under the influence of appropriate influences. It is also appropriate here to talk about chronotherapy, i.e., about such application of therapeutic measures, which provides the greatest therapeutic effect due to the consideration of biorhythms.

Medical rehabilitation. / Ed. V. M. Bogolyubov. Book I
- M.: Binom, 2010. Chapter 4. Natural physical factors used for rehabilitation. - 4.1. Climatic factors. - Physiological mechanisms of climate influence on the body. - WITH.58-60.

Under the biological rhythms of health is understood the cyclicity of the processes occurring in the body. On the internal rhythms a person is influenced by external factors:

• natural (radiation of the Moon, the Earth and the Sun);
• social (changes at the enterprise).

The study of biorhythms is carried out by biorhythmologists or chronobiologists. They believe that biorhythms are periodic processes that occur in living matter. These processes can cover completely different time periods: from a couple of seconds to tens of years. Changes in biological rhythms can be caused by various processes. They can be both external (ebb and flow) and internal (work of the heart).

Classification of biorhythms

The main criterion for separating rhythms into groups is their duration. Chronibiologists will distinguish three types of human biological rhythms. The longest are called low-frequency. The amplitude of such fluctuations in the work of the body is determined by lunar, seasonal, monthly or weekly intervals. As examples of processes that obey low-frequency rhythms, one can single out the work of the endocrine and reproductive systems.

The second group includes mid-frequency rhythms. They are limited to a time period from 30 minutes to 6 days. According to the laws of such fluctuations, the metabolic process and the process of cell division in the body work. The periods of sleep and wakefulness are also subject to these biorhythms.

Rhythms with a high frequency last less than 30 minutes. They are determined by the work of the intestines, heart muscle, lungs and the rate of biochemical reactions.

In addition to the types mentioned above, there are also fixed biorhythms. They are understood as rhythms, the duration of which is always equal to 90 minutes. These are, for example, emotional fluctuations, a change in sleep phases, periods of concentration and heightened attention.

Of particular interest is the fact that biological cycles can be inherited and are genetically determined. The environment also affects them.

Types of biological rhythms

From birth, the human body is subject to the influence of three rhythms:

• intellectual,
• emotional
• physical.

The intellectual biological rhythm of a person determines his mental capacity. In addition, he is responsible for the caution and rationality of actions in behavior. The influence of this biorhythm can be felt most strongly by representatives of intellectual professions: teachers, scientists, professors and financiers. The ability to concentrate and perceive information depends on intellectual biocycles.

The emotional biorhythm is responsible for the mood of a person. It affects perception and sensitivity, and can also transform the spectrum of human sensations. It is because of this rhythm that people tend to change their mood during the day. He is responsible for creativity, intuition and the ability to empathize. Women and artistic people are more affected by this cycle. Emotional condition, caused by fluctuations of this rhythm, affects family relationships, love, sex.

The physical biorhythm is directly related to the work of the human body. It determines internal energy, endurance, speed of reaction and metabolism. Reaching its peak, this biological rhythm increases the body's ability to recover. This is of particular importance for athletes and people whose activities are related to physical activity.

Change of biorhythms during the day

The most noticeable changes in biological rhythms are observed during a full day. They determine favorable hours for work, sleep, rest, learning new information, eating and playing sports. So, for example, the period from 7 to 8 in the morning is the most successful for breakfast, and the time from 16 to 18 is the most suitable for intellectual work.

Daily human biorhythms easily and quickly adjust to time zones. The process of the human body is like an internal clock. And, as in the case of the transition to winter time, when changing the belt, the body itself “transfers arrows” in the direction it needs.

Indicators of biological rhythms may fluctuate somewhat in favor of the individual characteristics of the human body. In addition, there are several chronotypes that have excellent daily biorhythms.

Human chronotypes

According to the nature of daily activity, three types of people are distinguished:

• owls,
• larks,
• pigeons.

It is noteworthy that only a small percentage of people are completely chronotypical. The vast majority are transitional forms between "owls" and "doves" and "doves" and "larks".

"Owl people" usually go to bed after midnight, get up late and are most active in the evening and at night. The behavior of "larks" is the opposite: they get up early, go to bed earlier and are more active at the beginning of the day.

With "pigeons" everything is more interesting. They get up later than the "larks", but they also go to bed closer to midnight. Their activity during the day is more evenly distributed. It is generally accepted that "pigeons" are only an adapted form. That is, people who live with such a biological rhythm simply adjust to the schedule of work or study, while the other two chronotypes have their own characteristics from birth.

A sharp change in the daily routine can cause a deterioration in well-being, uncontrolled mood swings. It will be extremely difficult to deal with such a condition, and it is difficult to restore the normal rhythm of the functioning of the body. Therefore, a clear daily routine is not a luxury, but a way to always be in a good mood.

Biological rhythms of human internal organs

Of particular importance for a person and his health are not only the biological rhythms of the body, but also of individual parts. Each organ is an independent unit and works in its own rhythm, which also changes throughout the day.

The time from 1 am to 3 am is considered the period of the liver. From 7 to 9 in the morning, the stomach works best. That is why tomorrow is called the most important meal of the day. From 11 a.m. to 1 p.m. the most favorable time for the heart muscle, therefore, trainings carried out at this time give greater results. From 15:00 to 17:00, the bladder works most actively. Some people note that they experience stronger and more frequent urination during this period of time. Kidney time starts at 5 pm and ends at 7 pm.

You can bring down the work of your internal organs by malnutrition, non-compliance with sleep patterns, excessive physical and psychological stress.

Methods for calculating biorhythms

If a person knows how his body works, he can plan his work, study and other activities more efficiently. Determining the biorhythms of health is quite simple. The result will be true for all chronobiological types.

To calculate the exact biological cycles of the body, you need to multiply the number of days in a year by age, with the exception of leap years. Then quantity leap years multiply by 366 days. The two resulting scores are added together. After that, you need to divide the resulting number by 23, 28 or 33, depending on which rhythm you want to calculate.

As you know, each fluctuation of the biological rhythm goes through three stages: a low energy phase, a high energy phase and critical days. If you need to know the physical condition, then it is determined by a 23-day cycle. The first 11 days will be days of well-being, greater resistance to stress, sex drive. From 12 to 23 days, fatigue, weakness, poor sleep appear. During this period, you need to rest more. Days numbered 11, 12 and 23 can be considered critical.

A cycle of 28 days determines emotional indicators. In the first 14 days the energy will be high. This is an auspicious time for friendship, love and relationships. A person will be overwhelmed with emotions, all creative abilities will become aggravated. The period from 14 to 28 will be a time of decline in emotional strength, passivity, reduced performance. There are only two critical days in the cycle: 14 and 28. They are characterized by the occurrence of conflicts and a decrease in immunity.

The intellectual cycle lasts 33 days. In the first 16 days, there is the ability to think clearly and clearly, increased concentration, good memory and general mental activity. In the remaining days of the cycle, the reactions are slow, there is a creative decline and a decrease in interest in everything. On the three critical days of the cycle (16, 17, 33) it becomes extremely difficult to concentrate, there are errors in work, distraction, age, the risk of accidents and other incidents due to inattention.

For a faster calculation, you can use the human biorhythm calculator. You can find many different resources on the Internet, where, in addition to the calculation applications themselves, you can read reviews real people about them.

Knowledge of the biological rhythms of the body can help a person achieve his goals, harmonize interpersonal relationships and life in general. It will also have a positive effect on the physiology and emotional state.