Chrononutrition is the study of how nutrition is linked to your body’s circadian rhythm, the internal clock that governs your body’s physical, mental, and emotional cycles. Your circadian rhythm is most affected by light and dark and affects sleep, body temperature, hormones and appetite.
Historically, humans ate during the daytime hours and slept during the night hours, and their bodies would produce hormones according to the needs of the time (for example, to produce melatonin at night and cortisol during the day). Contemporary life does not always adhere to the exact program, and this can disrupt the rhythm.
Unsystematic eating habits, especially late night eating and changing sleep schedules, can upset your circadian rhythm. Even exposure to artificial light at night can affect it! Fortunately, the body has a highly adaptive system. If you have traveled in more than one time zone, the delays you experience will re-adjust your body’s rhythm according to the new schedule.
CHRONOTYPES
Different people may have different chronotypes, often referred to as “internal clocks”. This can be affected by the same things that affect the circadian rhythm, and also by things like shift work, jet lag, and mood disorders. Identifying your chronotype is the first step in understanding whether your eating and sleeping habits are working for or against you.
There are three chronotypes: morning type, evening type and none. Morning types are those who get up early, wake up with the sun and sleep well at night. The evening type finds it difficult to wake up during the day and is more productive in the evening and at night. Many people fall somewhere in the middle.
Knowing your chronotype can also help you monitor your eating habits. A 2019 study looked at contact in the middle of chronotype, diet, and cardiometabolic health. The researchers found that identifying with an evening chronotype was “linked to a lower intake of fruit and vegetables and a higher intake of power drinks, alcoholic, sugary and caffeinated beverages, as well as fat.”
WHY DOES MEAL TIMING MAKE SO MUCH DIFFERENCE?
When your circadian rhythm is randomly disrupted, it can affect the part of your brain that controls many valuable functions, including your ability to produce digestive enzymes such as amylase and pepsin, which are essential for nutrient absorption. If these functions are interrupted, it will affect your ability to properly break down food and make you feel hungry even when you are not, which can lead to weight gain and other health issues.
Aligning your eating and sleeping habits with your body’s natural tendencies is a way to honor your bio-individuality, or the sensible nutritional and lifestyle needs your body has. You may not even need to change your diet (although quality is certainly valuable!) – simply adjusting your meal times is enough to support optimal metabolism and reduce the risk of weight gain and obesity-related conditions.
1. Plan a nutritious breakfast.
Many find themselves too busy to have a worthwhile breakfast and often grab a light bite on the go or wait until the next meal. This often leads to eating more later in the day. Research shows that a higher-calorie breakfast and a lower-calorie dinner can help support weight loss and reduce the risk of metabolic syndrome.
Try avocado and a poached egg with a slice of whole grain bread or oatmeal with walnuts, coconut flakes and strawberries to start your day in a hearty and nutritious form.
2. Establish a systematic sleep schedule.
Sleeping during the day and working out at night can affect metabolism, leading to greater luck in gaining weight. In fact, due to this phenomenon, people working the night shift may experience changes in their weight even if their diet remains the same.
Whatever your schedule, try to get about eight hours of sleep a day – one-on-one time each day is even better. Create a calm and dark space where you can rest and have a restful sleep.
3. Eat smaller portions in the evening and enjoy larger portions of nutritious food earlier in the day.
Larger meals in the evening are classic in many cultures, but switching to a more satisfying lunch and eating less in the evening can help support weight loss and improve insulin sensitivity, making it easier for your body to maintain proper blood sugar levels. means.
Experiment with smaller portions and lighter options for dinner, such as a nutritious soup, omelet, or veggie bowl, and eat more “dinner-sized” meals for lunch.
FREQUENCY AND FASTING
Recommended meal frequency varies from individual to individual and should be determined by a nutritionist or dietitian as well as you and your physician. According to The Big Breakfast Study, your biggest meal should be breakfast, followed by lunch, followed by dinner, and these three meals should be the only meal of the day.
The study goes on to say that the space in the middle of mealtimes is almost as valuable as mealtimes. Spreading out meals allows your digestive system to work most effectively in absorbing nutrients and balancing your metabolism. The study showed that the following eating/hunger cycle was most effective:
Eat breakfast, then fast for 4-5 hours
Eat lunch, then fast for 5-6 hours
Have dinner, fast for at least 12 hours before breakfast the next day
Fasting for too long in the middle of meals and a constantly changing meal schedule can also lead to weight gain. Just as with sleep, it is valuable to maintain a systematic feeding program.
Benefits of Chrononutrition
While there is no proof that chrononutrition can cure disease, it has proven to be a viable tool in managing blood pressure and stabilizing blood sugar levels. Studies have shown that the relationship between unsystematic glucose levels and circadian rhythm disorders increases a person’s risk of type 2 diabetes. The American Heart Association says that “intentional eating, by paying attention to the timing and frequency of eating opportunities, can lead to healthier lifestyles and cardiometabolic risk factor management.”
Working with your body
The most valuable thing is to listen to your body. Knowing your hunger and fullness tails is the most convenient way to understand when you should eat. Aren’t you hungry for breakfast first thing in the morning? Wait until you’re ready to eat and get the most out by loading up on fiber, fat, and protein (blackberry oatmeal and a scoop of peanut butter can work!). Do you feel hungry at 3 in the afternoon? Have a healthy snack to keep your power level high. Learning to time your meals according to your unique body will eventually make you more conscious of not only when you eat but also what you eat at the time.
