6 – Get in Rhythm with Nature

Get in rhythm with nature

Following the rhythm of nature is one of the keys to optimal health. What are the rhythms of nature and how does following them help optimize health? 

The connection of our body to nature can be summed up in a pattern known as the circadian rhythm. The circadian rhythm, our internal clock, follows a 24-hour day/night cycle. But, because of modern conveniences and demands, this natural rhythm is often over-ridden.

The circadian rhythm’s link to the light and dark cycle demonstrate the unique relationship the body has with nature’s rhythm. Our internal clock responds to daylight, darkness, and seasonal changes. Further, the link between the natural environment and daily habits either regulates or interferes with biological functions.

When we override the natural rhythm, we risk disrupting optimal health. But, by making a few adjustments to our daily schedule we can re-sync our connection to nature and optimize our health.

Previously in the series

So far in the "Get Better Numbers" series , we’ve looked at ways we can directly influence our health numbers by modifying our food choices, getting better sleep, adding exercise to our schedule, and reducing unhealthy stress. 

***In this article, you’ll learn more about the circadian rhythm and the benefits of following the rhythms of nature. This topic was discussed in depth previously in relation to the importance of getting Better Sleep. Be sure to watch the video at the end of that article.

The science/biology of the circadian rhythm 

Our internal circadian rhythm is based on a 24-hour day and is regulated by the suprachiasmatic nuclei (SCN) in our brain. The SCN is responsive to light/dark exposure and regulates sleep, wakefulness, mood, and behavior.

This natural "clock" sends signals that regulate our body and our mind.

The circadian rhythm links to the natural light and dark cycle for hormone release, sleep, wakefulness, metabolism, and other internal processes.

The SCN also coordinates our cells and organs, including the lungs, liver, kidneys, and heart, and responds to food and exercise timing (Ma & Morrison, 2023).

How to get in sync with nature’s rhythms

To optimize health, we can adjust positively to synchronize our internal state with the external environment. If we ignore nature's rhythm and work against it by staying up late for example, we risk negative impacts such as metabolic dysfunction, inflammation (the root of many disorders), heart and circulatory disease, or diabetes (Peters, Vahlhaus, & Pivovarova-Ramich, 2024).

Getting in sync optimizes our health by enhancing the natural healing and detoxifying mechanisms in the body. You can think of it like the ultimate antiaging formula that has a bonus of decreasing risk of chronic disease - and getting better health numbers.

Make changes gradually over time rather than all at once. Planning and preparation are fundamental to your success. Set your intention to be consistent, even on weekends.

Here’s a few nourishing suggestions to help you ease into nature’s rhythms:

1. Spend 15 minutes outdoors in the morning and evening. 
2. Plan nature walks a few times per week.
3. Slow down, breathe, and listen to your breath.
4. Pay attention to the changing of seasons. Observe plants and natural landscapes.
5. Listen to sounds in nature: birds and animals, leaves, water, wind.

How your health is influenced by natural rhythms

Working with the day-night rhythms that naturally govern our sleep-wake cycle maximizes the effectiveness of your body’s built-in clock. Getting in rhythm with nature is essential if you want to experience better health and vitality.

Sleep is the first and most important step in getting better numbers and improving overall health.

As covered in the “Get Better Sleep” article, getting to bed on time is essential. Your body organs detoxify during the night. Eliminating toxins creates a healthier body and mind. With better sleep, you will have the energy you need throughout the day.

To further synchronize your SCN with solar time, experiment with eating your meals at the same time each day. Avoid between-meal snacks; have a glass of water instead. Stop eating 2 - 4 hours before bedtime to eliminate digestive disturbances to your sleep.

When your internal clock shifts out of sync, your risk of metabolic disturbances like diabetes, weight gain, difficulty losing weight, and even heart disease is increased  (Peters, Vahlhaus, & Pivovarova-Ramich, 2024).

Regularity is essential

Try to stick to a regular daily pattern and pay attention to how you feel. Eat meals at the same time each day, exercise at the same time, and sleep and wake up on time. Your body will naturally sync to this schedule and no longer need to expend energy adjusting to changes.

Time management plays a big role in this.

For example, if your day starts at 6 am, you'll need to get to sleep by 10 pm to get 8 hours of sleep. Sleep requirements may vary, but the point is to keep a regular schedule during the week AND on weekends.

Meal planning, exercise, spending time in nature, and the right mindset will help you in resetting your biological clock and go a long way toward getting better numbers.

Simple but not always easy.

Remember: It’s important to discuss any changes to your diet or lifestyle with your healthcare provider before you begin. If you haven’t seen your provider for recommended health numbers, now is a good time to do so. Your healthcare provider will know the appropriate tests for you.

Lean into these suggestions, experiment, and see what changes for you. I hope this inspires you to keep a regular schedule, one that is in rhythm with nature.

Stay tuned. I have more to come in this series. Check out the next article.