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9780805056624

The Body Clock Guide to Better Health How to Use your Body's Natural Clock to Fight Illness and Achieve Maximum Health

by ;
  • ISBN13:

    9780805056624

  • ISBN10:

    0805056629

  • Edition: 2nd
  • Format: Paperback
  • Copyright: 2001-05-01
  • Publisher: Holt Paperbacks

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Summary

Chronotherapy--adjusting the care of the body to coincide with the body's natural clock--is poised to be the next major revolution in medical science. An understanding and awareness of these rhythms will enable readers to maximize the effects of medications, other treatments, diets, exercise programs, and other daily routines. 10 illustrations.

Author Biography

Michael Smolensky, Ph.D., is acknowledged as one of the leading authorities in this revolutionary new field. He directs the Hermann Hospital Chronobiology Center at the University of Texas at Houston.
 
Lynne Lamberg is a medical journalist and editor, with several books and dozens of national magazine articles to her credit. She lives in Baltimore, Maryland.

Table of Contents

It's about Time
3(10)
What Chronomedicine Means to You
5(2)
How This Book Can Help You
7(1)
What Doctors Don't Know about Health and Body Time
7(1)
What Do You Know about Health and Body Time?
8(1)
Same Dose of Medicine Sometimes ``Too Much'' or ``Too Little''
9(1)
Monthly Rhythms May Alter Symptoms, Too
10(1)
Ancient Cultures Recognized Body Time
11(2)
Your Body Is a Time Machine
13(10)
Constancy Is an Illusion
13(3)
Constancy and Change Coexist in the Body
16(1)
A Half-Century of Studies Shows That Body Time Matters
17(1)
Most Drug Testing Ignores Time of Day
18(2)
New Drug Design Exploits Body Rhythms
20(1)
Chronomedicine Fosters Research on Gender
21(1)
Chronomedicine: It's Not a ``Some Day'' Science
22(1)
The Discovery of Inner Clocks
23(7)
Science Prompts ``The Buzz''
24(1)
No Sun Worshipers Here
25(1)
Cinderella Has a Message for You
26(2)
Seminal Discovery Set Off No Fireworks
28(2)
How Your Body Clock Works
30(10)
How Your Brain's Brain Does Its Job
30(1)
The Search for Master Clock Spanned Decades
31(1)
A Rare Hamster Opens New Doors
32(1)
Light Signals Set the Clock
32(1)
Why You Need a Night-Light
33(3)
Melatonin Is the Hormone of Darkness, Not of Sleep
36(1)
The Time Melatonin Is Taken Governs Its Impact
36(1)
Be a Scientist: Study Your Own Body Rhythms
37(3)
Are You a Lark, an Owl, or a Hummingbird?
40(16)
What Type of Bird Are You?
40(7)
Punch Your Own Time Clock
47(3)
Can Larks and Owls Happily Share a Nest?
50(2)
Lark/Owl Traits Affect Family Life
52(1)
Are Larks Healthier and Wealthier?
53(1)
Timewise Tips
54(1)
Summing Up
55(1)
Your Mind at Work
56(10)
Science Yields New Spin on ``Best Times''
56(2)
Effort Determines Mental Performance
58(1)
Testing Is Tricky
59(1)
Memory Skills Change over the Day
59(2)
Don't Let the Post-Lunch Dip Get You Down
61(1)
Moods Change over the Day
62(3)
Timewise Tips
65(1)
A Good Night's Sleep
66(14)
How Much Sleep Do People Need?
67(1)
Sleepless in Seattle, New York, and Your Town, Too
68(2)
Learn How to Unlock Your Personal Sleep ``Gates''
70(1)
What Happens When We Sleep?
70(2)
Put Your Internal Alarm Clock to Work
72(2)
How Do People Cope with Extreme Sleep Loss?
74(1)
Why We Must Sleep
75(2)
Timewise Tips for Good Sleep
77(3)
The Growing Years
80(12)
Babies
80(3)
Ages One Through Six
83(1)
Ages Seven Through Twelve
84(1)
Ages Thirteen to Nineteen
85(7)
Teenagers Lead Busy Lives
86(1)
More Sleep Brings Better Grades
87(1)
Minnesota Starts Classes Later, Launches Study
88(2)
Timewise Tips for Teenagers
90(1)
Timewise Tips for Parents
90(2)
Fitness by the Clock
92(14)
Media Coverage Sets Competition Times
93(1)
What Times Are Best for Sports Performance?
94(3)
Menstrual Cycle May Alter Sports Performance
97(1)
Home Field Advantage Includes ``Home Time'' Advantage
98(2)
Jet Lag Undermines Sports Performance
100(1)
Does Exercise Help or Harm Sleep?
101(1)
Is It Okay to Exercise near Bedtime?
102(1)
Exercise May Help Troubled Sleepers Most
103(1)
Timewise Tips If You Have a Chronic Illness
104(1)
What's the Best Time for Gym Class?
105(1)
Timewise Tips
105(1)
Time to Eat
106(15)
When We Eat
106(4)
Three Meals a Day by Nature's Design
106(1)
Regular Mealtimes Increase with Age
107(1)
Fasting in Ramadan Alters Many Daily Rhythms
108(1)
Regular Meals May Keep Other Rhythms in Line
109(1)
What We Eat
110(2)
Breakfast: Energy
110(1)
Lunch: Sustained Alertness
111(1)
Dinner: Relaxation
111(1)
Bedtime Snack
111(1)
How Much We Eat
112(2)
Americans Eat Too Much and Exercise Too Little
113(1)
How Our Bodies Handle Food
114(2)
To Lose Weight, Eat Breakfast
114(1)
Snacking Does Not Spoil Your Appetite
115(1)
How Foods Affect Mind and Mood
116(5)
Caffeine Is a Stimulant
116(1)
Alcohol Is a Depressant
117(1)
Sugar Has Short-Lived Effects
118(1)
Is There a Best Time to Take Vitamins and Minerals?
118(1)
Timewise Tips
119(1)
Anytime Tips
119(2)
Time for Sex
121(22)
Sexuality
121(2)
Best Time of Day
121(1)
Most Popular Day of the Week
122(1)
Preferred Time of Month
122(1)
Most Active Time of Year
123(1)
Menstrual Cycle
123(8)
The Typical Menstrual Cycle Has Its Own Rhythms
124(4)
Light Exposure May Regularize Cycles
128(1)
Why Close Friends Often Menstruate at the Same Time
129(2)
Pregnancy
131(3)
Timewise Tip If You Want to Get Pregnant
131(1)
Can You Choose to Have a Boy or Girl?
132(1)
Pregnancy Disrupts Sleep
132(1)
Timewise Tips to Improve Sleep If You Are Pregnant
133(1)
Nighttime Is Prime Time for Births
133(1)
Perimenopause and Menopause
134(4)
What Causes Hot Flashes?
135(1)
Drop in Estrogen Affects Many Bodily Functions
135(2)
Timewise Tips for Menopausal Women
137(1)
Hormone Rhythms in Men
138(1)
Male Midlife Changes
139(4)
What Treatment Is Available?
140(1)
Erectile Dysfunction Now out of the Closet
140(1)
Timewise Tips for Men with Erectile Dysfunction
141(2)
Getting the Jump on Jet Lag
143(21)
Jet Lag Is a Modern Malady
144(1)
Daytime Symptoms Bother Travelers Most
145(1)
Travel Fatigue Makes Jet Lag Worse
146(1)
Culture Shock Doesn't Cause Jet Lag
147(1)
Flying East Is Harder than Flying West
147(1)
North-South Flights Don't Cause Jet Lag
148(2)
Why You Sleep Poorly
150(1)
When Can Sleeping Pills Help?
151(1)
We All March to Different Drummers
151(1)
Bright Light May Speed Clock Resetting
152(4)
Can Melatonin Prevent Jet Lag?
156(2)
Does the Jet Lag Diet Work?
158(1)
Plan Your Visit to the Timeful Hotel
159(1)
Timewise Tips
160(3)
Summing Up
163(1)
Clockwatching at Work
164(29)
Out-of-Date Schedules Foster Driver Fatigue
165(1)
Poor Schedules Blamed for Major Industrial Catastrophes
166(2)
One in Five Americans Works Evenings or Nights
168(1)
Types of Schedules Vary Widely
169(1)
Why Shift Workers Rarely Adapt
170(1)
How Out-of-Kilter Clocks Harm Workers' Health
171(1)
Sleep and Digestive Problems Bother Shift Workers Most
172(8)
Female Shift Workers Face Added Health Problems
180(2)
Does Shift Work Shorten Your Life?
182(1)
Some Chrono ``Types'' Manage Shift Work Better
182(2)
Forward Rotations Easier on Body
184(1)
Best Speed of Rotation Still Debated
184(1)
Bright Light May Speed Clock Resetting
185(2)
Can Melatonin Help Shift Workers?
187(1)
Lawsuits May Force Workplace Changes
188(1)
Timewise Tips for Employers
189(1)
Timewise Tips for Employees
190(2)
Summing Up
192(1)
A Time to Heal
193(8)
Keep Your Own Chronorecord
193(1)
Educate Your Doctor
194(3)
You Need the Right Medicine at the Right Time
197(1)
Best Time to Take Most Medicines Not Known
198(1)
Finding Best Time Proves Daunting Task
198(1)
Some Chronotherapies Are Already Available
199(2)
Sickness and Health from A to (Nearly) Z
201(174)
AIDS
201(5)
Fatigue Dampens Quality of Life
202(1)
Sleep Disturbances Occur Early in HIV-Infection
203(1)
HIV-Infection Changes Immune and Hormone Rhythms
204(1)
More Research Needed on Medication Timing
205(1)
Timewise Tips
205(1)
Anytime Tips
206(1)
Arthritis
206(8)
Osteoarthritis (OA)
207(1)
Take Your Medicine before Pain Usually Starts
207(3)
Timewise Tips for OA
210(1)
Rheumatoid Arthritis (RA)
210(1)
Take Medicine at Night to Prevent Morning Pain
211(2)
Timewise Tips for RA
213(1)
Anytime Tips
214(1)
Asthma
214(9)
Asthma Has Many Triggers
215(1)
Why Asthma Peaks at Night
216(1)
Physicians Still in the Dark on Nighttime Pattern
217(1)
Attacks Vary over Menstrual Cycle
218(1)
Attacks Vary by Season
218(1)
Better Results, Fewer Side Effects with Timed Dosing
218(4)
Timewise Tips
222(1)
Anytime Tips
223(1)
Back Pain
223(3)
Back Pain: A Glitch in Human Design
224(1)
Osteoarthritis Causes Most Back Pain
224(1)
Morning Back Pain Linked with Rare Condition
224(1)
Take Your Medicine before Pain Usually Starts
225(1)
Timewise Tips
225(1)
Anytime Tips
226(1)
Cancer
226(10)
Cancer Cells Multiply Too Fast
227(1)
Anticancer Drugs Kill Both Cancer Cells and Normal Cells
227(2)
How Timed Medication Dosing Works
229(3)
Rhythms Affect Breast Cancer Detection
232(1)
Does the Time of Breast Cancer Surgery Affect Survival?
233(2)
Does the Time of Radiation Therapy Make a Difference?
235(1)
Timewise Tips
235(1)
Colds and Flu
236(5)
Cause of Colds No Mystery
237(1)
Medications Can Ease Cold Symptoms
237(2)
Medications Can Ease Flu Symptoms
239(1)
Try to Get Your Flu Shot in the Morning
240(1)
Timewise Tips
240(1)
Anytime Tips
241(1)
Colic
241(1)
Timewise Tips
242(1)
Anytime Tips
242(1)
Constipation
242(3)
Bowel Activity Is Cyclic
243(1)
What Causes Constipation?
243(1)
Get More Fiber, More Fluids, Eat Regular Meals
244(1)
Timewise Tips
244(1)
Anytime Tips
245(1)
Diabetes
245(5)
What Goes Wrong in Diabetes?
246(1)
Daily Rhythms Alter Blood Sugar Control
246(1)
Menstrual Cycle Affects Diabetes
247(1)
Diabetes May Be Harder to Manage in Winter
247(1)
Timed Dosing of Insulin Improves Control of Type I Diabetes
247(1)
Diet, Exercise, Drugs Improve Type II Diabetes
248(1)
Timewise Tips
249(1)
Anytime Tips
250(1)
Epilepsy
250(5)
What Goes Wrong in Epilepsy?
250(1)
Sex Hormones Alter Epilepsy in Women
251(2)
Sex Hormones May Alter Epilepsy in Men, Too
253(1)
Sleep Laboratory Studies Aid Diagnosis and Treatment
253(1)
Time of Dosing May Alter Efficacy of Antiepilepsy Drugs
254(1)
Timewise Tips
255(1)
Fibromyalgia
255(3)
Body Clocks May Be out of Sync in FM
256(1)
Timewise Tips
257(1)
Anytime Tips
257(1)
Gallbladder Attacks
258(1)
Timewise Tips
258(1)
Gout
258(1)
Timewise Tips
259(1)
Growing Pains
259(1)
Timewise Tips
260(1)
Hay Fever
260(5)
What Causes Hay Fever?
260(2)
Why Are Symptoms Worst in the Morning?
262(1)
T-i-m-e Spells Relief
263(2)
Timewise Tips
265(1)
Headaches
265(9)
Migraines
266(2)
Menstrual Migraines
268(1)
Cluster Headaches
268(1)
Tension Headaches
269(1)
Sex and Headaches
270(1)
The Exploding Head Syndrome
270(1)
Timing May Be Tip-off to Diagnosis
271(1)
Old and New Medications Ease Headaches
271(1)
Timewise Tips
272(1)
Timewise Tips for Women with Migraines
272(2)
Timewise Tips If You Have Cluster Headaches
274(1)
Anytime Tips
274(1)
Heartburn
274(2)
Take Medication in the Evening for Nighttime Symptoms
275(1)
Timewise Tips
276(1)
Anytime Tips
276(1)
Heart Disease
276(9)
Heart Attacks Peak in Morning
277(1)
What Makes Mornings Risky?
277(1)
Angina (Chest Pain) Peaks in Morning
278(1)
Heart Attacks Jump on Mondays
279(1)
Heart Attacks Surge in Winter
280(1)
Is Morning Exercise Safe?
280(1)
When Is Sex Safest?
281(1)
Chronotherapy Can Help Prevent Heart Disease
281(2)
Chronotherapy Can Help Treat Heart Disease
283(1)
Timewise Tips
284(1)
Anytime Tips
284(1)
High Blood Pressure
285(11)
How Blood Pressure Works
285(1)
3 in 10 Americans with High Blood Pressure Don't Know It
286(1)
Causes of High BP Still Unknown
286(1)
What the Numbers Mean
286(1)
How Time of Day Alters BP
287(1)
Monthly and Yearly Rhythms May Alter BP
288(1)
Discover Your Daily Cycle
288(3)
Daily BP Patterns Predict Health Risks
291(1)
Chrono Success Stories: Preventing Blindness, Helping Babies
292(1)
Medications for High BP: What Time Is Best?
293(1)
Using Chronobiology to Design Better Drugs
294(1)
Timewise Tips
295(1)
Anytime Tips
295(1)
Mood Disorders
296(13)
Seasonal Affective Disorder
297(4)
Bulimia Nervosa
301(1)
Major Depression
301(3)
Bipolar Disorder
304(1)
Pregnancy-Related Depression
305(2)
Timewise Tips
307(2)
Multiple Sclerosis
309(7)
Daily Symptoms Often Tied to Body Temperature
310(1)
Fatigue Disturbing but Invisible
311(1)
Attacks May Be Tied to Cyclic Hormones
312(1)
Attacks May Vary Seasonally
313(1)
Variety of Medicines Requires Attention to Timing
313(2)
Timewise Tips
315(1)
Anytime Tips
315(1)
Nosebleeds
316(1)
Timewise Tips
316(1)
Osteoporosis
316(5)
Bone Up on Life Cycle Changes
317(1)
Why Old Bones Ain't Going to Rise Again
317(1)
Got Milk?
318(1)
What Is the Right Time to Take Calcium?
318(1)
New Prescription Medicine May Slow Bone Loss
319(1)
Timewise Tips
320(1)
Anytime Tips
320(1)
Peptic Ulcers
321(3)
Setting the Scene for Peptic Ulcers
322(1)
Evening Dose of Acid-Suppressing Medicines Works Best
322(1)
Bleeding Ulcers Show Rhythmic Patterns
323(1)
Timewise Tips
324(1)
Anytime Tips
324(1)
Premenstrual Syndrome and Premenstrual Dysphoric Disorder
324(6)
What Causes PMS?
325(1)
What Is Premenstrual Dysphoric Disorder?
326(1)
What Treatments Help Most?
327(1)
Timewise Tips
328(2)
Restless Legs Syndrome and Periodic Leg Movements
330(4)
Circadian Pattern May Be Key Diagnostic Clue
331(1)
Periodic Limb Movements Add to Distress
331(1)
Who Gets RLS?
332(1)
Treatment Targets Daily Symptom Pattern
332(1)
Timewise Tips
333(1)
Anytime Tips
333(1)
Skin Disorders
334(5)
Many Skin Disorders Follow Cyclic Patterns
334(1)
Skin Eruptions Mirror Menstrual Cycle
335(1)
Rhythms Affect Diagnostic Test Accuracy
335(1)
Cosmetics Industry Embraces Body Rhythms
336(1)
Some Skin Creams Work Best in Afternoon
337(1)
Timewise Tips
338(1)
Sleep Disorders
339(15)
``I Can't Turn Off My Mind at Bedtime.''
340(1)
``I Toss and Turn All Night.''
341(1)
``I Fall Asleep Too Late.''
342(2)
``I Fall Asleep Too Early.''
344(1)
``I Have Frequent Bouts of Troubled Sleep.''
345(2)
``I Sleep in Snatches All Day Long.''
347(2)
When Can Sleeping Pills Help?
349(1)
Timewise Tips on Using Bright Light
350(1)
Timewise Tips on Using Melatonin
351(3)
Strokes
354(1)
What Makes Mornings Risky?
354(1)
Get Treatment Promptly If You Suspect a Stroke
354(1)
Timewise Tips
355(1)
Anytime Tips
355(1)
Sudden Infant Death Syndrome
355(6)
What Makes Early Morning Hours Risky?
356(1)
``Back to Sleep'' Campaign Lowers SIDS Deaths
357(1)
How Risky Is Bedsharing?
358(2)
Specter of Child Abuse Complicates SIDS Investigations
360(1)
Timewise Tips
360(1)
Anytime Tips
361(1)
Toothache
361(1)
Tooth Nerve Sensitivity Highest at Night
361(1)
Local Anesthetics Last Longest in the Afternoon
361(1)
Post-Surgical Pain Is Worst Near Dawn
362(1)
Aspirin Works Better for Dental Pain in the Morning
362(1)
Timewise Tips
362(1)
Urinary Disorders
362(8)
Bedwetting Usually Stops by Age Five
363(1)
What Causes Bedwetting in Children?
363(1)
Psychological Distress Is Common
364(1)
Timewise Tips for Parents
364(1)
Age and Illness Chief Factors in Adult Nocturia
365(1)
Behavioral Treatment and Medications Can Help
366(1)
Timewise Tips for Adults
367(3)
Better Health in the Twenty-first Century
370(5)
Computers Foster Chronotherapy
371(1)
Everyone Will ``Think Chrono''
372(1)
We Need More Chrono Education
372(3)
Notes 375(30)
Abbreviations Used in This Book 405(2)
Resources for Further Information 407(2)
Acknowledgments 409(2)
Index 411

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