Fall Back, Spring Forward Bad for Health

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The Pure TheraPro Team

The Pure TheraPro Education Team is comprised of researchers from diverse backgrounds including nutrition, functional medicine, fitness, supplement formulation & food science. All articles have been reviewed for content, accuracy, and compliance by a holistic integrative nutritionist certified by an accredited institution.
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Where did changing our clocks backwards and forwards come from? Has it always been this way? 

Despite popular belief that this practice was done to promote better farming protocols in the United States, the concept of manipulating time twice a year originated in Germany in 1916 during World War I. Germany was the first country to initiate a nationwide policy known as Daylight Savings time as a conservation effort to realign war resources and spend less energy. Later, the United States adopted this practice, and the time adjustment became a passed act through Congress in 1966. 

There is much pushback, however, regarding the practicality of “Falling Back, Springing Forward”, and for good reason when you look at the research that shows its negative impact on our health. Is it time to change how we manipulate time?



The changing of time back and forth affects our circadian rhythm, which is influenced by how much light exposure we receive in a given day. This forced time construct can affect one’s internal clock, causing you to feel out of sync. Health issues may be experienced systemically, as a result. 

These contrived alterations in our daily life and sleep habits can trigger additional stress on our brains, causing cognitive issues and sleep deprivation among many other systemic impacts. The research shows that a permanent standard time throughout the year would be more in sync with our natural circadian rhythms and the season changes. With the “fall backward” time change, we lose valuable daylight hours that can affect mood, even in those who don’t currently suffer from Seasonal Affective Disorder. 

The twice-a-year-artificial desynchronization of our circadian rhythms has also been linked with obesity, digestive issues, cancer, heart disease and an increase in automobile accidents! While it might sound crazy that there is a relationship so serious between taking an hour here and putting it there, the studies speak for themselves. 


Here is just some of the shocking data linked to the time change--and these statistics are documented incidents during the week following both time changes:



Less daytime in fall and winter, of course, means less sunlight. Less sunlight means the potential for lower levels of vitamin D, which may lead to a slew of issues---poor immune function, cognitive decline, depression, fatigue, weakened bones and hormonal imbalances. 



Reduced sunlight influences lowered production of serotonin. . .Serotonin helps elevate mood. Winter blues are a real thing!

Most Americans agree that this time change is nonsense. A 2019 poll sponsored by the Associated Press-NORC Center for Public Affairs Research shows that 7 out of 10 Americans would like the twice a year time change stopped and to establish one set standard time.  Unfortunately, we continue falling back and springing forward here in America. 


To help transition more smoothly to the time change and reduce its impacts on your system, here are some valuable tips:


  • Maximize your sleep:

    Early to bed, early to rise is a great schedule during winter months when sunlight is optimal in the morning and afternoon sunlight is minimal. This stays in sync with circadian and natural rhythms. Getting up at the same time every day, even on weekends, helps to regulate sleep patterns, as well, and provides increased alertness throughout the day, improved focus, memory and immune function. 

  • Exercise in the Morning:

    Help reset your internal clock by getting exercise in the morning. Since exercising helps to naturally raise your body temperature, this can increase energy levels and wakefulness, providing you with increased circulation and more gusto to tackle your day.


  • Reduce Coffee Intake:

    While you might get an initial jolt from drinking coffee, keep in mind that it plays a toll on your system, activating your adrenal glands and affecting your cortisol levels. If you are at risk of or already trying to manage adrenal fatigue, coffee can push you over the edge, resulting in elevated cortisol levels, which burns out your adrenals. The outcome is an inability to deal with daily stress, sleep issues and physical manifestations of chronic stress and fatigue. Of course, the inclination is to reach for more coffee to stay focused and awake. It becomes a viscous circle--so watch your caffeine intake, particularly during those darker, colder months.  Choose herbal teas such as chicory or peppermint instead!

  • Get Out in the Sunlight:

    Just twenty minutes of sunshine each day helps support your immune system, causing the intrinsic release of your body’s antimicrobial chemicals to fight pathogenic invaders such as viruses, fungi, bacteria and parasites. Sunlight is minimal when we “Fall Backwards,” so be certain you make time for it earlier in the day. It helps your entire body maintain homeostasis and good health, protecting against cancer, supporting skin and bone health, immune function, mood, hormone regulation and much more. 

  • Supplement with Vitamin D:

    It is estimated that about 80% of the individuals are vitamin D deficient, and research is showing that these low levels are linked to gut dysbiosis, inflammation and autoimmune disease. Studies show that vitamin D increases microbiome diversity. With the fall/winter time change showing increases in gut issues and autoimmune diseases, it makes sense to supplement with vitamin D and even increase the dose during the darker, colder months. 

    Secretory IgA is the immune system barrier that protects the intestinal lining from permeability by toxins and pathogens. Any disruption here creates vulnerability. Higher levels of vitamin D may support a stronger, more intuitive Secretory IgA barrier, tighter gut junctions and greater abundance and communication of pathogen-fighting good microorganisms, according to research. 



    Our Vegan D3+K2’s includes both vitamin D3, now micellized, as well as K2 to ensure that calcium is directed away from soft tissues to where your body needs calcium most, your bones and teeth. The micellization of vitamin D provides increased bioavailability. 

    Many people with absorption issues have been able to absorb micellized forms of fat soluble vitamins more efficiently than regular forms. According to studies, micellization of D3 increases serum 25 (OH) by five times compared to emulsified vitamin D, so it may be the best option for those with absorption issues.


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