About light, lifestyle, and health. That was the focus of yesterday’s outstanding public lecture by leading world chronobiologist Prof. Satchin Panda from the renowned SALK Institute for Biological Studies in San Diego, also the author of the bestseller Circadian Code. He presented practical findings from years of research in chronobiology in a clear and even humorous way. Clinical research and practical applications in selected target groups clearly demonstrate that light, its quality, and (in)sufficiency have a profound impact on our lives and health.
Professor Panda is the keynote speaker at the ongoing closed annual conference of the Society for Light Treatment and Biological Rhythms (SLTBR), hosted by Charles University, of which we are honored to be a partner. Although his work is highly specialized, it is fantastic that we were able to contribute (thanks largely to the efforts of Hynek Medřický) to making the practical results of his research accessible to the public.
In his lecture, Satchin Panda focused primarily on the relationship between the circadian rhythm, regulated by the body’s response to light and darkness, and food intake. But he also touched on how light can influence the healthy development of newborns and mental health.
So, what can we do to live long and healthy lives?
- Our bodies have been programmed for millions of years to follow a regular cycle of light and darkness, and they thrive on consistency. Aligning with our natural circadian rhythm is a path to better health.
- Intermittent fasting enthusiasts will be pleased: yes, it is truly beneficial to limit food consumption to a regular 12-hour window, ideally 10 hours. (Most Americans, and likely many Czechs, eat for 15 or more hours a day.)
- Do not eat earlier than one hour after waking up and no later than three hours before bedtime.
- Aim for 7-8 hours of sleep per night.
- Spend at least 30 minutes a day in natural sunlight.
- Limit blue light exposure in the evening and at night.
- Engage in 30 minutes of continuous, intense physical activity every day (ideally outdoors in daylight).
Of course, we can’t move back to fields, meadows, and caves, but with discipline, we can support our bodies in achieving optimal health. One of the experiments conducted by the team in San Diego involved local firefighters, people who work in shifts, live under stress, and have highly irregular routines. Even they managed to establish and maintain healthy habits, with significant positive effects on their health. And as Satchin put it: „When firefighters can do it, anyone can!“
We’re rooting for you!
Translated using AI
