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In order to understand the dangers of unnatural light and the importance of the natural light as part of our built-in biological clock, the circadian rhythm must be mentioned.The Nobel Prize in Physiology or Medicine 2017 went to Jeffrey C. Hall, Michael Rosbash and Michael W. Young for their discoveries of molecular mechanisms that govern the circadian rhythm. So what does the circadian rhythm mean and how are we affected? All of our cells in the body control this 24 hour system that initiates the various biological processes at the right time. Secretion of hormones is something that follows this 24 hour cycle. In this 24 hour cycle, the sun plays an important role. The sun will change in color spectrum during the day and give our body signals of what’s going to happen.<\/span><\/p>\n Before we wake up, we will secret cortisol vi our adrenals to wake us up. Cortisol is often something that is associated with stress and has a slightly negative sound but cortisol is vital for giving us mental drive and energy. In the morning the sun emits a slightly redder spectrum. Red light is known to have several health benefits and helps us to gain energy and heal the body.<\/p>\n During the day, the light spectrum shifts towards a bluer tone that signals the alertness in our body, and then fall back into a reddish spectrum that gives us a signal that it is time for rest. The sleeping hormone melatonin is also controlled by this rhythm in the morning when our cortisol levels increase melatonin levels will decrease and in the evening, our production of melatonin is increased again.<\/p>\n Blue light and disturbed circadian rhythm.<\/strong><\/p>\n Melatonin secretion begins in the evening when the body feels it’s time for rest. But what happens if the rhythm is messed up? Blue light signals alertness and it has been found in a number of studies that the blue light can change our biological clock. In case of excessive exposure of blue light and lack of natural light, our natural rhythm will be disturbed. When this rhythm is broken, melatonin production decreases and our sleep can be disturbed. Being awake longer will also increase cortisol secretion which can lead to other problems such as obesity and lower levels of testosterone and growth hormone.<\/p>\n Poor or disturbed sleep will short-term lead to adverse effects on mood and cognitive ability. Long-term effects of poor sleep can lead to increased risk of diabetes, cardiovascular disease and mental health problems.<\/p>\n Blue light and eye problems<\/strong><\/p>\n Excessive exposure to blue light has also been shown to be harmful to the eyes. The short wavelength of the blue light is very energy-intensive for the eyes. Some studies have shown that the blue light causes damage to the retina and the macula. There are even doctors talking about a generation of macular degeneration due to excessive screen exposure. Worth adding are our children’s eyes are even more sensitive to blue light.<\/p>\n My solutions<\/strong><\/p>\n \u2022 Be sure to get more natural light to restore the natural rythm. Be sure to go out when it is sunny. I usually try to catch some morning sun if possible.<\/p>\n \u2022 Reduce screen and TV time. Get fixed routines about how much screen time you allow yourself.<\/p>\n \u2022 Block blue light with glasses and screen filters. Blue blocking glasses are something I use every day especially in the afternoon. There are many apps that can help reduce the blue light from mobile phone or computer. I use F.lux on my computer and always have the mobile in night-shift mode<\/p>\n \u2022 Replace low energy, LED and fluorescent lamps in the home I use standard bulbs or halogen lamps .i use a bulb that blocks blue light in my bedroom.<\/p>\n \u2022 Use candles or red lights to balance the blue light. I use red light and infrared light daily. Lighting candles in the evening when watching TV is also a great way to balance the blue light<\/p>\n \u2022 Take a clean lab tested omega 3 source our eyes contains loads of DHA fatty acids.<\/p>\n \u2022Use Supplements that contain Lutein and Zeaxanthin<\/p>\n <\/p>\n Onaturligt ljus och dess H\u00e4lsoeffekter<\/strong><\/p>\n <\/p>\n Vi spenderar mer och mer tid under onaturligt ljus och samtidigt s\u00e5 minskar vi den tid som vi \u00e4r utomhus. Onaturligt ljus definieras i denna artikel som ljus fr\u00e5n LED belysning fr\u00e5n sk\u00e4rmar eller fluorescerande ljus fr\u00e5n l\u00e5genergilampor och lysr\u00f6r med fokus p\u00e5 det bl\u00e5a spektrumet som ligger i v\u00e5gl\u00e4ngden 380-500nm. Att \u00f6verexponering av onaturligt ljus \u00e4r n\u00e5got som kan leda till h\u00e4lsoproblem \u00e4r det dock f\u00e5 som k\u00e4nner till. Denna artikel har avsikten att h\u00e4rleda till forskning som fokuserar p\u00e5 dessa h\u00e4lsoproblem och artikeln kommer \u00e4ven f\u00f6rs\u00f6ka ge tips f\u00f6r hur man kan skydda sig b\u00e4st fr\u00e5n dessa ljusa k\u00e4llor.<\/p>\n Cirkadiska Rytmen<\/strong><\/p>\n <\/p>\n F\u00f6r att f\u00f6rst\u00e5 farorna med onaturligt ljus och vikten av det naturliga ljuset som en del av v\u00e5r inbyggda biologiska klocka s\u00e5 m\u00e5ste den cirkadiska rytmen n\u00e4mnas. Nobelpriset i fysiologi eller medicin 2017 gick till Jeffrey C. Hall, Michael Rosbash och Michael W. Young f\u00f6r deras uppt\u00e4ckter av molekyl\u00e4ra mekanismer som styr den cirkadiska rytmen.S\u00e5 vad inneb\u00e4r den cirkadiska rytmen och hur p\u00e5verkas vi av den? Alla v\u00e5ra celler i kroppen styrs av detta 24 timmars system som s\u00e4tter ig\u00e5ng de olika biologiska processerna vid r\u00e4tt tidpunkt. Uts\u00f6ndring av hormoner \u00e4r n\u00e5got som f\u00f6ljer denna 24 timmars cykel. I denna 24 timmars cykel s\u00e5 spelar solen en viktig roll solen kommer skifta i f\u00e4rgspektrum under dagen och ge v\u00e5r kropp signaler om vad som skall h\u00e4nda. Innan vi vaknar s\u00e5 uts\u00f6ndras kortisol f\u00f6r att v\u00e4cka oss. Kortisol \u00e4r ofta n\u00e5got som f\u00f6rknippas med stress och har en n\u00e5got negativ klang men kortisol \u00e4r livsn\u00f6dv\u00e4ndigt f\u00f6r att ge oss drivkraft och energi .P\u00e5 morgonen ger solen oss ett n\u00e5got r\u00f6dare spektrum. R\u00f6tt ljus \u00e4r k\u00e4nt f\u00f6r att ha flera h\u00e4lsof\u00f6rdelar och hj\u00e4lper oss att f\u00e5 energi och hela kroppen. Under dagen skiftar ljusspektrumet mot en bl\u00e5are ton som signalerar vakenhet i v\u00e5r kropp f\u00f6r att sedan under kv\u00e4llen falla tillbaka till ett r\u00f6dare spektrum som ger oss signal att det \u00e4r dags f\u00f6r vila. S\u00f6mn hormonet melatonin styrs \u00e4ven av denna rytm p\u00e5 morgonen n\u00e4r v\u00e5ra kortisol niv\u00e5er g\u00e5r upp s\u00e5 minskar melatonin niv\u00e5erna och p\u00e5 kv\u00e4llen kommer v\u00e5r produktion av melatonin \u00f6ka.<\/p>\n <\/p>\n Bl\u00e5tt ljus och rubbad dygnsrytm.<\/strong><\/p>\n Melatonin uts\u00f6ndring b\u00f6rjar p\u00e5 kv\u00e4llen n\u00e4r kroppen k\u00e4nner att det \u00e4r dags f\u00f6r vila. Men vad h\u00e4nder om rytmen \u00e4r rubbad? Bl\u00e5tt ljus signalerar vakenhet och det har visat sig i ett flertal studier att det bl\u00e5a ljuset kan \u00e4ndra v\u00e5r biologiska klocka. Vid \u00f6verdriven exponering av bl\u00e5tt ljus samt brist p\u00e5 naturligt ljus kommer v\u00e5r naturliga rytm rubbas. N\u00e4r denna rytm rubbas minskar melatoninproduktionen och v\u00e5r s\u00f6mn kan bli st\u00f6rd. Att vara vaken l\u00e4ngre kommer \u00e4ven att ge mer kortisoluts\u00f6ndring vilket kan leda till andra problem som \u00f6vervikt och l\u00e4gre niv\u00e5er av testosteron och tillv\u00e4xthormon. D\u00e5lig eller rubbad s\u00f6mn kommer kortsiktigt leda till negativa effekter p\u00e5 hum\u00f6r och kognitiv f\u00f6rm\u00e5ga. l\u00e5ngsiktiga effekter av d\u00e5lig s\u00f6mn kan leda till \u00f6kad risk f\u00f6r diabetes, hj\u00e4rt och k\u00e4rlsjukdomar samt psykiska problem.<\/p>\n Bl\u00e5tt ljus och \u00f6gonproblem<\/strong><\/p>\n \u00d6verdriven exponering f\u00f6r bl\u00e5tt ljus har \u00e4ven visats kunna vara skadligt f\u00f6r \u00f6gonen. Den korta v\u00e5gl\u00e4ngden p\u00e5 det bl\u00e5a ljust \u00e4r mycket energikr\u00e4vande f\u00f6r \u00f6gonen. Vissa studier har visat att det bl\u00e5ljuset ger skador p\u00e5 n\u00e4thinnan och gula fl\u00e4cken. Det finns tom l\u00e4kare som pratar om en generation som kommer f\u00e5 f\u00f6rst\u00f6rda \u00f6gon pga. av \u00f6verdriven sk\u00e4rmexponering. V\u00e4rt att till\u00e4gga \u00e4r v\u00e5ra barns \u00f6gon \u00e4r \u00e4nnu mer k\u00e4nsliga f\u00f6r bl\u00e5tt ljus.<\/p>\n <\/p>\n <\/p>\n Mina l\u00f6sningar<\/strong><\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n We spend more and more time under unnatural light and at the same time we reduce the time we are outdoors. Unnatural light is defined in this article as light from LED illumination from screens or fluorescent lights from low energy lamps and fluorescent light tubes and focusing on the blue spectrum in the … Continue reading Unnatural light and its health effects. (Swedish version below text)<\/span> ![\"\"](\"http:\/\/biohackingcollective.com\/wp-content\/uploads\/2018\/11\/Melatonin-and-Cortisol-300x206.jpg\")
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