Have you ever noticed how certain meals leave you feeling energised while others make you sluggish? It turns out that when you eat might be just as important as what you eat. This concept, known as chrono-nutrition, is about aligning your meal times with your body’s natural rhythms to maximise health benefits. We spoke to our expert Dr Rohini Patil, MBBS and Nutritionist Founder, Nutracy Lifestyle, who explained chrono-nutrition and how it affects your health.
Chrono-nutrition is the process of understanding meal timing in alignment with the body’s internal clock, or what’s called a circadian rhythm. The body has different physiological cycles regulating metabolism, hormone secretions, sleep, and wakeups, said Dr Patil. According to a 2023 study, Among the various dietary strategies, chrono-nutritive therapy, which is grounded in chronobiology, emphasises consuming the majority of calories and carbohydrates during lunch and the early afternoon, while avoiding late evening meals.
The Science of Meal Timing
Metabolism and Insulin Sensitivity
"Recent studies have shown that the body processes food at different rates during different times of the day. Sensitivity to insulin, for instance, appears to be maximal during the morning hours and decreases as the day progresses," said Dr Patil.
This may imply that the bulk of carbohydrates should be taken in the morning to achieve better blood sugar control and reduce the chances of getting diabetes. If we eat late into the night when insulin sensitivity is very low, glucose metabolism will be impaired, leading to weight gain.
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Weight Management
"Quite a few studies have directly linked late-night eating to weight gain and consequently to obesity. Eating large meals or high-calorie food before bed may disrupt circadian rhythms and change your body’s way of handling food," added Dr Patil. Chrono-nutrition says the bulk of your daily calories earlier in the day are more in sync with natural metabolic swings and might help in more effective weight management.
Digestive Health
The digestive system operates on a circadian rhythm, just like other body systems. Eating at irregular times can disrupt digestion and lead to issues like acid reflux or indigestion. By adhering to regular meal times that align with the body's rhythm, you can support healthy digestion and reduce the likelihood of experiencing these problems.
Sleep Quality
Meal timings can affect sleep patterns. Heavy meals or late-night snacks may cause discomfort while sleeping or, perhaps affect digestion that may lead to poor sleep. Finishing one’s meals at least 2-3 hours before bedtime may help improve the quality of sleep and overall rest one gets.
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Practical Chrono-Nutrition Tips To Follow
- Start with a Good Breakfast: Kick-start your day with a well-done breakfast containing proteins, healthy fats, and whole grains.
- Eat at Perfect Intervals: Try to consume a heavier diet during the part of the day. This way, in theory, it follows your natural body cycle and should keep your metabolic efficiency at its best for weight maintenance.
- Stick to the same regular eating times: Metabolic health is maintained when meals are taken at the same time from day to day.
- Avoid eating late at night: Shun food after dinner as much as possible. If one needs to eat something, then the food should be light, and something easily digested.
- Listen to Your Body: Listen to how different eating times affect your energy, mood, and well-being overall. Adjust mealtimes based on your body’s cues.
Bottomline
Dr Patil concluded, “Chrono-nutrition suggests that more than the quality of food itself, meal timing can be important for health. Syncing your meals with your body’s circadian rhythm may enhance metabolic efficiency, improve weight management, support digestive health, and get better sleep.”
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]