Breakfast tips: Timing of your morning meal linked to depression and fatigue in older adults, says study

Older adults who tend to eat breakfast later in the day are more likely to struggle with health issues such as depression, poor sleep, fatigue, and, most worryingly, face a higher risk of death (Image: Pexels)

You’ve probably heard it a thousand times before: That “breakfast is the most important meal of the day.” But have you ever stopped to think about when you actually eat that breakfast? According to a study, the timing of your morning meal could be just as important as your diet.

New research suggests that when you eat breakfast might affect how well you age, and, surprisingly, even how long you live.

A team of scientists at Mass General Brigham, working with colleagues in the UK and Turkey, studied nearly 3,000 adults aged 42 to 94 over a period of more than 20 years. They found that older adults who tend to eat breakfast later in the day are more likely to struggle with health issues such as depression, poor sleep, fatigue, and, most worryingly, face a higher risk of death.

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Led by Dr Hassan Dashti, a nutrition scientist and circadian biologist, this study looked not just at what people ate, but when they ate it. And their findings might just make you rethink your morning routine.

As you grow older, your body naturally changes. You may notice appetite, shifts, slow digestion, or energy fluctuation. Sometimes you must give breakfast or eat at odd hours. Though these changes are normal, the research suggests that what time you eat your breakfast could be a vital sign about your health.

The study showed that eating breakfast later in the day is linked with physical and mental health challenges, including trouble preparing meals and disrupted sleep patterns. But beyond that, the most concerning discovery was the link between a late breakfast and an increased risk of death during the study.

Also read | Why breakfast is essential, the only thing you need to give a power boost to your morning

If you’re a night owl who loves staying up late and sleeping in, this may resonate with you. People who prefer late nights often delay their meals — and this behaviour seems to take a toll on their health over time.

Dr Dashti suggests that changes in meal timing might serve as an early warning sign for deeper health concerns. So, if you notice yourself skipping or pushing back your meals regularly, it might be worth paying attention. Making a conscious effort to keep a consistent eating schedule—starting with an earlier breakfast—could be a simple but powerful way to support healthier ageing.

While diets like intermittent fasting and time-restricted eating are gaining popularity, it’s important to remember these practises may not be suitable for everyone, especially older adults.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.