Adjusting your eating schedule in winter can help your body and mind better cope with the cold months.
Our bodies operate on circadian rhythms—an internal clock that regulates sleep, metabolism, digestion, and hormonal cycles. These rhythms are naturally synchronized with the time of day, so when daylight fades earlier, our metabolism tends to slow down as well. It makes sense that meal timing interacts with our biological clock.
As Catherine Norton, an assistant professor of sports nutrition and exercise at the University of Limerick in Ireland, points out, the connection between metabolism and daylight explains why meal timing can be nearly as important as what we eat.
According to Ms. Norton, a recent study by American researchers found that healthy adult participants who dined at 10 PM had a peak that was 20 percent higher and fat burning that was 10 percent lower compared to those who had dinner at 6 PM. This was despite both groups eating the same meals and going to bed at the same time.
Meanwhile, a meta-analysis of 29 studies conducted by another team of U.S. scientists showed that earlier meal times, fewer meals, and consuming more calories earlier in the day are associated with significant weight loss, lower blood pressure, and reduced levels of blood sugar and .
Other studies have linked late dinners to poorer health outcomes, increased obesity risk, and metabolic disorders such as .
Researchers believe that earlier dinners align better with the body’s natural rhythms, especially if the last meal occurs well before bedtime.
According to Ms. Norton, aligning meal times with circadian rhythms is an effective and inexpensive way to improve metabolic health, particularly when combined with physical activity and healthy eating, as reported by Science Alert.
However, early dinners may not be a one-size-fits-all solution. Many factors need to be considered, such as physical activity, chronic health conditions, and work schedules. For instance, an athlete training in the evening will need a later meal for recovery, while a less active person may benefit from an earlier, lighter dinner.
Thus, according to the expert, meal timing should be viewed as a flexible tool in the arsenal of mindful eating.
A Few Tips for Winter Dinners
Ideally, finish your between 5:30 PM and 7:00 PM, or at least two to three hours before bedtime.
Make your and lunch more substantial, as your metabolism is more active during daylight hours.
If you train late, have your main meal earlier, then enjoy a light snack for recovery.
Stick to a consistent eating schedule.
Adjust your meal timing based on how it affects your energy, sleep quality, and mood.
“The healthiest rhythm is one that harmonizes with both your biology and your lifestyle,” concluded Catherine Norton.
Photo: pexels.com
