Early Dinners Can Improve Your Health

Creator: Dr. Trupti Shirole
Keywords: dinner, lightest meal of the day, light breakfast, unhealthy lifestyle, obesity, heart disease risk, blood sugar levels, control your blood sugar and weight, Eating late dinner, elevated blood sugar levels, weight gain, Health Benefits of Having Dinner Early, Alignment of the circadian rhythm, Blood sugar management, better sleep quality, Hormonal balance

by Dr. Trupti Shirole on October 31, 2023 at 8:26 AM

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Highlights:

Early dinners can improve blood sugar management and insulin sensitivity
Affect circadian rhythms, leading to better digestion and sleep quality
Reduce the risk of cardiovascular issues and hormonal imbalances by adjusting dinner time

Something about delving into food after a long and hectic day is soothing. However, experts recommend that dinner be the lightest meal of the day. Because of our tight schedule, we end up doing the opposite of what is recommended: we eat light breakfasts and overeat at dinner. As a result of this unhealthy lifestyle, most of us are predisposed to a variety of health problems, including obesity (1^✔), heart disease risk, and blood sugar levels.

Control Weight and Blood Sugar Levels With an Early Dinner

One of the simplest strategies to control your blood sugar and weight is to eat your meal (without snacking!) at least 2 to 3 hours before bedtime. Eating late dinner produces elevated blood sugar levels and weight gain regardless of the calories in the food.

‘Unlock a healthier you with early dinners! Learn how shifting your mealtime can improve sleep, weight control, and blood sugar management. #earlydinner’

A decent rule of thumb is to not fast for longer than three to four hours. For example, if you eat lunch at noon, you should take a snack around 3 p.m. and dinner between 6 and 7 p.m.

If you are prone to acid reflux or heartburn after eating, earlier dinnertime may be beneficial (2^✔). People with type 2 diabetes may benefit from an earlier dinnertime because later dinners can contribute to diabetic problems (3^✔).

Health Benefits of Having Dinner Early

Alignment of the circadian rhythm

Our bodies are wired to have a circadian rhythm that governs many physical activities. Eating in this pattern may improve digestion and metabolism, rest the digestive tract, and allow the liver to rest and detox without overstressing it. According to the expert, this rest period also helps to a better gut microbiota and easier digestion (4^✔).

Blood sugar management

Early dinner aids in insulin sensitivity, which implies that your body's cells become more responsive to insulin. This can assist to more effectively regulate blood sugar levels and lower the risk of insulin resistance, which can eventually lead to type 2 diabetes. It can also lead to lower and more regulated insulin increases after meals. This can help to improve overall glycemic management by preventing quick and excessive swings in blood sugar levels.

Better sleep quality

Eating too close to bedtime can cause sleep disruption owing to discomfort or indigestion (5^✔). According to the expert, eating dinner early permits your body to fall into a state of restfulness during the night, boosting improved sleep quality.

Cardiovascular health

Eating late in the evening, particularly high-calorie and unhealthy foods, may be detrimental to heart health (6^✔). An early dinner, on the other hand, may help to improve heart health by decreasing the consumption of heavy, fatty foods before going to bed.

Hormonal balance

Our hormones, such as insulin and cortisol, have a daily cycle. Eating earlier corresponds to the body's normal hormonal cycles, which may promote healthy metabolism and hormone management.

References:

Timing of Breakfast, Lunch, and Dinner. Effects on Obesity and Metabolic Risk - (https:pubmed.ncbi.nlm.nih.gov/31684003/)
Association between dinner-to-bed time and gastro-esophageal reflux disease - (https:pubmed.ncbi.nlm.nih.gov/16393212/)
Eating Dinner Early Improves 24-h Blood Glucose Levels and Boosts Lipid Metabolism after Breakfast the Next Day: A Randomized Cross-Over Trial - (https:pubmed.ncbi.nlm.nih.gov/34371933/)
Timing Matters: The Interplay between Early Mealtime, Circadian Rhythms, Gene Expression, Circadian Hormones, and Metabolism-A Narrative Review - (https:pubmed.ncbi.nlm.nih.gov/37754352/)
Effects of Dinner Timing on Sleep Stage Distribution and EEG Power Spectrum in Healthy Volunteers - (https:pubmed.ncbi.nlm.nih.gov/34017207/)
Late eating is associated with cardiometabolic risk traits, obesogenic behaviors, and impaired weight loss - (https:pubmed.ncbi.nlm.nih.gov/33022698/)

Source: Medindia

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