The moment when each person feeds and what is consumed can influence general well -being.But with the maelstrom of current life, it can sometimes be difficult to follow adequate schedules to spend time to adequate diet.
"Our schedules prevent us from dinner at a reasonable time," warned the nutrition specialist at the United States Cleveland Clinic, Julia Zumpano.“It leaves us scrambled to know what to eat and what can we choose on the march.In some cases, it can lead to disorderly feeding patterns. ”
Early dinner helps lower the risk of obesity, type 2 diabetes, and cancer.
Based on different scientific studies, nutrition experts agree that you must have dinner at least two hours before bedtime.
"An earlier dinner gives a good amount of time to digest food and allows blood sugar to rise and fall properly after dinner," Zumpano explained.Thus, the person does not go to bed with a full belly or blood sugar through the clouds.In fact, people who have dinner before say that they sleep better.
"Early dinner has health benefits," Gabriela Saad, a Bachelor of Nutrition and member of the Food Research Group of the Argentine Nutrition Society (SAN), told Infobae."In the case of people with gastroesophageal reflux -especially -they should have dinner at least 2 hours before going to sleep, to reduce symptoms," he said.
Also people with diabetes or insulin resistance should go for a walk after dinner and other meals."Walking after early dinner helps glyce control," said Ms. Saad.
"It must also be borne in mind that to have a healthy life you have to adopt habits that allow them to be sustained over time, including food schedules and physical activity," he said.
Satchidananda Panda, professor at the Salk Institute for Biological Studies, of the United States, has conducted several studies related to food and the time it is done, and considers that the most important factor in the calculation of the dinner time is melatonin, the hormone that tells the human organism that it is time to sleep.
Melatonin begins to climb about three hours before going to bed.It also tells the pancreas to reduce insulin production.If the person has a peak of sugar after eating late, the body costs more regular blood sugar, according to Panda.
Therefore, to dinner later, it could increase the risk of diabetes and other metabolic disorders.According to Professor Panda, the ideal time for dinner is three to four hours before bedtime.
Of course, the type of food that is consumed also imports.Those that are slower digestion, such as meat, keep the body satiated for a longer time.
Another inconvenience that can bring the late dinner is that it can make the body store more fat and reduce leptin levels, which is the hormone that tells your brain when it is full.This was revealed by a study of researchers at Brigham and Women’s hospital in Boston and the University of Chicago, in the United States
The study was published in the magazine Cell Metabolism.The scientists made a randomized, controlled and crossed essay to determine the effects of eating soon in front of eating early, rigorously controlling the intake of nutrients, physical activity, sleep and exposure to light.
They discovered that eating late increased the level of hunger and altered the regulatory hormones of appetite.In addition, late food intake reduced energy expenditure during vigil.The gene expression analysis of adipose tissue showed that eatinglate altered the roads involved in lipid metabolism.
"These findings show converging mechanisms for which to eat late can result in a positive energy balance and a higher risk of obesity," the authors wrote.
In other works they have indicated the importance of eating early to lower the risk of diabetes.One of them was published in the Endocrine Journal magazine by Japan researchers, who showed that people with type 2 diabetes who had dinner after 8 at night had a worse blood sugar control.
Recently, researchers from Spain and France discovered that the schedule in which both breakfast is held in the morning and dinner can also be conditions for the development of diabetes.They published the finding in the International Journal of Epidemiology.
The work was carried out by scientists from the Institute of Global Health (ISGlobal), in Spain, and the Statistics and Epidemiology Research Center of the University of Paris in France.They took into account more than 100,000 participants, as Infobae reported on July 13.
The results show that not only the content and amount of what is consumed matters.It is also key to meals schedule, a finding that is part of the so -called "chrononutrition", which is the association between food, circadian rhythms and health to prevent type 2 diabetes and other chronic diseases.
"Dinner should be done before 7 pm to reduce the risk of diabetes"
If a late dinner is performed (after 10 at night), the risk of having diabetes is increased.Therefore, the researchers suggested that dinner should be before 7 pm, a practice that could also help disease prevention.
The same group of researchers had already done a previous study that had also shown benefits of early dinner.When the risk of breast or prostate cancer is lowered.
