When do you typically have dinner? It’s a routine question for many, yet recent research suggests that the timing of this evening meal holds substantial significance, potentially influencing various aspects of one's health and well-being.
Dr. Abhay Gundgurthi, an endocrinologist at Sagar Hospitals in Bengaluru, highlights the shift in eating patterns due to fast-paced lifestyles and the proliferation of restaurants and entertainment venues. He emphasizes that dinner, often the most delayed meal, contributes significantly to the rise in diabetes, heart-related issues, and metabolic disorders.
Recent studies not only connect early dinners with improved digestion, better sleep, and a reduced risk of chronic diseases but also suggest their impact on obesity and potentially a person's longevity.
Late-night eating patterns prevalent in urban India, owing to work and social commitments, disrupt the body’s natural rhythms, leading to weight gain and metabolic complications.
Renowned neurologist Dr. Sudhir Kumar from Apollo Hospitals in Hyderabad underscores the benefits of an early dinner, highlighting its potential in reducing the risk of gastroesophageal reflux disease (GERD) and warding off obesity, diabetes, and other ailments.
Experts and researchers propose that the optimal time for dinner falls between 7 and 8 pm, aligning with the body’s circadian rhythm for optimal digestion and metabolism. Dr. Shashikant Iyengar, a Metabolic Coach and Low Carb Practitioner, suggests that finishing dinner around 7 pm or at least by 8 pm is beneficial for health.
Dr. Satyanarayana Mysore, Head of the Department of Sleep Medicine and Pulmonology at Manipal Hospital in Bengaluru, further emphasizes that an early dinner allows the body enough time to digest food before bedtime, improving sleep quality and aligning with the body’s natural metabolic slowdown in the evening.
However, acknowledging individual schedules, experts recommend allowing a couple of hours between dinner and bedtime for improved digestion and sleep quality, even if eating immediately after returning home from work isn’t feasible.
Consistency in meal timing plays a pivotal role in regulating the body’s internal clock and enhancing metabolic processes, according to Dr. Pramod V Satya, Consultant Internal Medicine at Manipal Hospital in Millers Road. It aids digestion, nutrient absorption, and stabilizes metabolic functions, preventing discomforts like indigestion and acid reflux.
Furthermore, adhering to regular meal timings, especially for dinner, contributes to better sleep quality, emphasizing the significance of a well-timed evening meal for overall health and well-being.
Research published in the journal Frontiers in Nutrition, conducted in L’Aquila, Italy, among individuals known for their longevity, highlighted their practice of an early dinner around 7:13 pm. These individuals followed a strict calorie regimen, maintaining a prolonged fasting period until the following morning.
Dr. Pramod V Satya also elucidates that finishing meals before sunset and abstaining from eating until the next morning not only offers health benefits but aids in weight loss. This practice allows for an intermittent fasting window of almost 14 hours, which has shown promising effects on weight reduction and cardiac health.
In essence, the timing of your evening meal matters significantly. Consistency in meal timings, particularly dinner, emerges as a crucial factor contributing to improved metabolic processes, better digestion, and overall well-being.