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We always emphasize on eating our meal according to portion, but neglect to eat at right time! Meal timing also a secret key that can boost our health vitality. By adjusting meal timing can make big difference to our health.

Most of published studies linked the foods choices and meal timing has strong association with type 2 diabetes, cardiovascular diseases, and other chronic condition (Fatema Alkhulaifi,2022)

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This is due to release of Melatonin hormone. This hormone that your brain produces in response to darkness which helps with the timing of your circadian rhythms (24-hour internal clock) and boost your sleep quality. The feeding gap of your digestion and Melatonin release can affect your glucose tolerance and also altered your body metabolism.

This Melatonin usually releases around 2-3 hours prior to your sleep time. Therefore the meal should be done before the release of the hormone (Jesus Lopez-Minguez,2019)

For example

Let’s say if you go to bed around 10.00pm.

So melatonin release would be: 7-8 pm, Therefore your dinner should be taken before the melatonin release.

The difference of feeding time between melatonin release in body weight clearly illustrated in the picture below.

The feeding gap for early eater and its melatonin release provide larger digestibility rate which the melatonin release would not disrupt the digestion cycle. Therefore, the early eater usually have normal weight.(Medic et al., 2017)

The feeding gap for late eater and its melatonin release provide smaller digestibility rate which the melatonin release would disrupt the digestion cycle. Therefore, the late eater has higher probability to gain weight or being obese.(Medic et al., 2017)

Get start to shift your meal timing.

So If you’re having trouble on shed weight or having any underlying health issue like diabetes, cholesterol and hypertension. Start adjusting your meal time and shift you’re eating habit toward better nutrition.

References

1. Alkhulaifi, F., & Darkoh, C. (2022). Meal Timing, Meal Frequency and Metabolic Syndrome. Nutrients, 14(9), 1–10. https://doi.org/10.3390/nu14091719 Aoe, S., Ichinose, Y., Kohyama, N.,

2. Lopez-Minguez, J., Gómez-Abellán, P., & Garaulet, M. (2019). Timing of breakfast, lunch, and dinner. Effects on obesity and metabolic risk. Nutrients, 11(11), 1–15. https://doi.org/10.3390/nu11112624

3. Medic, G., Wille, M., & Hemels, M. E. H. (2017). Short- and long-term health consequences of sleep disruption. Nature and Science of Sleep, 9, 151–161. https://doi.org/10.2147/NSS.S134864