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Your Subscription Plan Cancel Subscription. Home India News Entertainment. What Is Zika Virus? Here's All You Should Know. Close [X]. Home » Frequently asked Questions on Health » What should be ideal gap between meals and exercise? What should be ideal gap between meals and exercise? Why m I fatigued all the time? Exercises To Manage Diabetes Better.
Using data from a UK national survey which has tracked the health of more than 5, people for over 70 years, Pot found that , even though they consumed fewer calories overall, people who had a more irregular meal routine had a higher risk of developing metabolic syndrome — a cluster of conditions, including high blood pressure, elevated blood sugar levels, excess fat around the waist and abnormal fat and cholesterol levels in their blood, which together increase the risk of cardiovascular disease and type 2 diabetes.
So, what should we do about it? Striving for greater consistency in the timing of our sleep and meals is a good first step, and ideally, all our clocks should be operating on the same time zone.
When we open the curtains and see bright light in the morning, this resets the master clock in the brain, so by eating breakfast soon afterward, this reinforces the message that its morning to the clocks in our liver and digestive system. Eating a good breakfast may therefore be essential to keeping our circadian clocks running in synchrony. Indeed, a recent study involving 18 healthy individuals, and 18 with type 2 diabetes, found that skipping breakfast led to disrupted circadian rhythms in both groups , as well as greater spikes in blood glucose levels when they finally did eat.
Here, light exposure could help. Dimming the lights in the evenings and getting more exposure to bright light during the day time has been shown to shift the timing of the master clock in the brain the SCN several hours earlier, making people more lark-like. Read more: What I learnt by living without artificial light.
The body's metabolism slows throughout the day, meaning that late-night takeaways may be especially bad for dieters Credit: Alamy. Some are advocating a more hardcore approach of forgoing all food for at least 12 hours, and possibly for as long as hours overnight. Even though they consumed the same number of calories, the mice whose eating window was restricted appeared to be completely protected from the diseases that began to afflict the other group : obesity, diabetes, heart disease and liver damage.
You cannot repair a highway when the traffic is still moving. Human trials of time-restricted eating are just beginning, but some of the early results look promising — at least in certain groups. For instance, when eight men with prediabetes were randomised to eat all their meals between 8am and 3pm, their sensitivity to insulin improved and their blood pressure dropped by points on average , compared to when they consumed the same meals within a hour period.
Quite what this means for the rest of us is unclear at this point, but the adage that you should breakfast like a king, lunch like a prince and dine like a pauper has never seemed truer.
Linda Geddes is a science journalist and the author of Chasing The Sun: The new science of sunlight and how it shapes our bodies and minds , published by Wellcome Collection. If you liked this story, sign up for the weekly bbc. In Depth Nutrition. How meal timings affect your waistline. Share using Email. By Linda Geddes 6th March Your body clock, metabolism and digestion interact in complex ways - meaning it's not just what you eat, but when you eat, that matters. You might also like: Is breakfast really the most important meal of the day?
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