Introduction to Circadian Syndrome
In recent years, scientists have begun to understand more about Circadian Syndrome (CircS), a condition where disruptions to your body’s natural clock (circadian rhythm) lead to metabolic health problems. This includes factors like poor sleep, depression, high blood sugar, and high cholesterol. CircS is particularly relevant for those looking to reverse and prevent autoimmune disease, where chronic inflammation and the immune system are already out of balance. Understanding and managing your body’s natural rhythms may provide a new avenue for improving your health.
The History of Circadian Syndrome
In 2019, Paul Zimmet and his colleagues first coined the term Circadian Syndrome (CircS) to expand on the older concept of Metabolic Syndrome (MetS), which only focused on physical conditions like high blood pressure, obesity, and elevated blood sugar. CircS goes a step further by linking disruptions in sleep and mental health (depression) to these metabolic issues. This broader view helps us understand how factors like stress, light exposure, and poor sleep might worsen both autoimmune disease and metabolic health.
How Circadian Syndrome Affects Health
At its core, Circadian Syndrome highlights how circadian rhythms—the body’s 24-hour cycles of sleep, eating, and activity—are crucial for maintaining good health. Disruptions to these rhythms can lead to problems such as:
- High blood pressure
- Obesity, particularly around the belly
- High cholesterol and triglycerides
- Insulin resistance, which can elevate blood sugar levels
- Depression and sleep disturbances
These symptoms overlap with common challenges seen in autoimmune disease, where inflammation is often linked to poor sleep and stress. Research shows that sleep disturbances and depression can worsen autoimmune disease symptoms by increasing inflammation.
Vitamin D, Circadian Rhythm, and Autoimmune Disease
Vitamin D plays a huge role in immune function, and disruptions to circadian rhythms can affect how well the body processes and uses this vital nutrient. One key area of interest is the Vitamin D receptor (VDR), which helps your cells absorb and respond to Vitamin D. It turns out that light exposure, sleep patterns, and your body’s internal clock can all influence VDR sensitivity—how well your body responds to Vitamin D.
Exposure to natural sunlight—especially in the morning—helps regulate your circadian rhythms, which in turn primes your body for efficient Vitamin D production later in the day when UVB light is available. This synchronization of light exposure throughout the day optimizes your body’s ability to use Vitamin D, which is critical for preventing and reversing autoimmune disease.
UVB Light Machines to Support Vitamin D Production
While natural sunlight is ideal for maintaining circadian rhythms and Vitamin D production, some people may not have enough access to sunlight, especially during winter months or in areas with limited sun exposure. In such cases, UVB light machines can offer a practical alternative.
A recent study evaluated the use of UVB light-emitting diode (LED) devices for producing Vitamin D3 in human skin. The results showed a significant, dose-dependent increase in Vitamin D3 production with controlled UVB exposure, making these devices a viable option for those who have limited sunlight access.
In the realm of circadian health and light therapy, one company that is known for providing quality lights is CHROMA and they offer a UVB light machine. Use affiliate code DRBILSTROM for 10% off.
Vitamin D and Autoimmune Disease
Proper Vitamin D metabolism is crucial for regulating the immune system. Studies show that low Vitamin D levels or poor Vitamin D Receptor (VDR) function can worsen autoimmune disease symptoms because Vitamin D plays a role in controlling inflammation.
While sunlight exposure is essential for maintaining circadian rhythms and optimizing Vitamin D production, if you are experiencing immune system issues, using high quality nutraceutical supplementation is an effective way to jumpstart your body’s ability to process and use Vitamin D efficiently.
For a detailed look at the science behind supplementation to improve VDR function and gut health, read my earlier blogs on Vitamin D Does it Again and The Vitamin D Receptor in Inflammatory Bowel Disease, Parts 1 & 2. The articles referenced in these blogs inspired me to coin the term “The Foundational Triad”.
I recommend the foundational triad—consisting of high-quality Vitamin D3, probiotics, and butyrate—to support the gut and immune function by improving VDR sensitivity.
This foundational triad is intended to be used for 3-6 months as part of a targeted intervention to optimize your Vitamin D receptor sensitivity. Every 3 months alternate probiotics and if possible, test your Vitamin D levels every 2 to 3 months. The goal is for you to be in the 70 to 90 range.
For a deep dive into the specifics of VDR sensitivity and the Foundational Triad, check out my blog.
Circadian Syndrome and Kidney Stones
Another health issue linked to Circadian Syndrome is the increased risk of kidney stones. Research has found that people with CircS are more likely to develop kidney stones due to the disruptions in their body’s natural cycles and metabolic processes. For those looking to reverse and prevent autoimmune disease, this is important, as chronic inflammation can sometimes contribute to kidney-related issues.
Reversing Circadian Syndrome and Autoimmune Disease
If you are looking to reverse and prevent autoimmune disease, improving circadian health will help improve your overall well-being. Disruptions to your circadian rhythms, often caused by Artificial Light at Night (ALAN), play a significant role in impairing immune function and increasing inflammation, both of which are key drivers of autoimmune disease.
Here are a few practical tips for improving circadian health and supporting your efforts to reverse autoimmune disease:
- Improve Your Sleep Schedule: Aim to go to bed and wake up at the same time every day to help your body’s natural rhythm.
- Get Natural Light: Sunlight helps your body produce Vitamin D and regulates your circadian clock. Try to spend time outside during the day. Morning light exposure is especially important to set your circadian rhythm, which in turn primes your body for Vitamin D absorption during UVB exposure.
- Reduce Blue Light at Night: In the evening, minimize exposure to blue light from screens and LED lights. This prevents melatonin suppression, helping your body naturally prepare for sleep. Reducing Artificial Light at Night (ALAN) is crucial because melatonin helps regulate Vitamin D receptor sensitivity and immune function.
- Use Red or Amber Lights After Sundown: Replace blue-rich lights with red or amber lighting after sunset. These wavelengths are less disruptive to melatonin production, allowing you to maintain healthy circadian rhythms.
- Eliminate Bright Indoor Lighting After Sunset: Avoid strong artificial lighting in your home at night. Keeping light levels low after sundown helps maintain natural melatonin production and promotes better sleep quality.
- Wear Blue Light Blocking Glasses: After sunset, wear blue light blocking glasses to filter out harmful blue light, further protecting your circadian rhythm. These glasses are helpful when you can’t avoid blue light from electronic devices. Check out my Recommends Page for high quality glasses. Use affiliate code DRBILSTROM for 15% off. These make life changing gifts for loved ones!
- Eat at Regular Times: Keeping a consistent meal schedule can support metabolic health and reduce inflammation.
These strategies help restore proper circadian rhythms, which are essential for reversing autoimmune disease. By aligning your daily routine with your body’s natural circadian cycles, you can strengthen mitochondrial and immune function, supporting your overall health.
For a detailed exploration of how ALAN impacts immune function and contributes to autoimmune disease risk, read my blog: From Insomnia to Immunity: How Artificial Light at Night (ALAN) Increases Autoimmune Risk.
Conclusion
Circadian Syndrome is a relatively new way to understand how sleep, light, and metabolism are connected. If you are seeking natural methods to reverse and prevent autoimmune disease, keeping circadian rhythms in balance is key. With more research, it’s becoming clear that Vitamin D and circadian health play a critical role in overall well-being.
