Why is choosing the time you eat as important as a balanced diet?

A field in medicine that has been attracting the attention of specialists and gaining space in research and discussions is that of chrononutrition. By definition, chrononutrition is the science that studies the relationship between food and each person’s biological clock. Studies conducted in this area have observed that not only “what” we eat, but “when” and “how much” we eat play a fundamental role in maintaining our general health.

A study recently published in the Journal of Nutritional Science revealed that eating at irregular times can make the body less sensitive to insulin, which increases the risk of developing insulin resistance and, consequently, type 2 diabetes.

The same research revealed that eating excessively at night can interfere with the circadian cycle, directly affecting not only digestion, but the quality of sleep, which – studies have already confirmed – is directly related to weight gain and increased risk of developing diseases. cardiometabolic.

The internationally certified endocrinologist in Lifestyle Medicine, Marcela Rassi, explains that chrononutrition works alongside the circadian cycle, understanding the way our body operates over a 24-hour period.

“This means that it is necessary to understand and work in favor of metabolism. Eating too close to bedtime, for example, compromises the body. With the circadian cycle organizing the body to fall asleep, we have less metabolic activity and less action of digestive enzymes”, says the specialist.

Rassi says that this scenario causes digestion to be compromised and, as a result, can result in reflux, worsening sleep quality and insomnia, for example. Furthermore, there is a worsening of insulin resistance and, some studies suggest that eating later makes the body use less energy to digest the meal, favoring fat storage and, consequently, weight gain.

What to eat every hour

What is put on the plate depending on the time of the meal can also differ from conventional nutrition. In chrononutrition, there is a suggestion to place meals with the highest calories in the early hours of the morning, when the metabolism is faster.

The doctor emphasizes that, as with all matters related to health, eating plans must be drawn up according to the patient’s needs and lifestyle.

“People don’t always follow traditional life schedules, such as people who work night shifts. In this case, it is necessary to understand that patient’s lifestyle and follow the concept of chrononutrition within that reality”, says the professional.

For the endocrinologist, people’s habits directly dictate the quality of their health, also impacting longevity. From the moment a person makes better choices – including food – they are able to reduce the development of chronic diseases that compromise life expectancy, including obesity, diabetes and hypertension, by up to 80%.

“Awakening in each patient the awareness of making better choices is our main mission as healthcare professionals”, concludes Marcela.

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