Eating late at night or scrolling through mobile phones, watching reels, or binge-watching web series has become a habit for many lately. It has become a normal routine.
We might think that such a habit does not harm our health in any way. However, scientists say that this habit can silently work against our heart health.
Researchers from Northwestern University in the United States conducted an in-depth study of this habit. Participants in the study were not asked to reduce calories or change their diet. Instead, they were given a small suggestion: stop eating at least three hours before going to sleep and consume nothing throughout the night.
The Body's Biological Clock and Meal Timing
- Our body functions on a 24-hour biological clock (circadian rhythm).
- Blood pressure should decrease at night.
- Heart rate should slow down.
- Blood sugar must be controlled.
But when we eat late at night, the body receives a signal that the day is still going on. Furthermore, bright light and mobile screens also delay sleep preparation. This can increase stress on the heart and metabolism. According to Professor Phyllis Gika, the author of this study, what and how much we eat is not as important as when we eat, especially concerning sleep.
- What was done in the study?
The study included 39 overweight or obese individuals aged 36 to 75 who were at high risk for heart and metabolic diseases. The study lasted for 7.5 weeks. Participants were divided into two groups. The first group fasted for 11–13 hours according to their normal routine. The second group extended their fasting period to 13–16 hours and stopped eating at least 3 hours before sleep. Both groups were also advised to dim the lights 3 hours before sleep to balance the body's biological clock.
What were the results?
- Significant changes were observed after approximately 7.5 weeks.
- Blood pressure at night was reduced by about 3.5 percent.
- There was a 5 percent decrease in heart rate during sleep.
- Improvement in blood sugar control.
- Insulin secretion was also found to be better.
This meant that the body was well-synchronized between day and night. More energy during the day and deep rest at night are considered healthy for the heart.
Simple yet effective measures:
This study clearly showed that strict diet or intense exercise is not always necessary to improve health. Sometimes, just changing the time you eat can make a big difference. For middle-aged and older adults, especially those at risk of heart disease or diabetes, this can be a simple and medication-free approach.
In today's hectic and busy life, we often ignore our body's natural clock. However, this research reminds us that our body works on a specific schedule.
(Disclaimer: This content with advice is prepared from online sources for general information only. It is in no way a substitute for qualified medical opinion. Always consult an expert or your doctor for further information.)
