Eat your dinner early to boost heart health, control blood sugar level, manage weight

When you eat late at night, especially carbohydrate-rich foods, it can lead to spikes in blood sugar levels, which are harder for the body to manage before sleep. (Image: Canva)

Anushka Sharma, an acclaimed actress and mother of two, has always maintained a low profile regarding her personal life. However, during a recent event in Mumbai, she opened up about her family’s health-conscious lifestyle, offering rare insights into her parenting approach alongside husband and cricket star Virat Kohli.

One key aspect she highlighted was their practice of having an early dinner, which started as a necessity but soon became a cherished family routine. “We began eating dinner at 5:30 pm because it was my daughter’s mealtime,” Anushka shared. “It started as a convenience, but over time, I noticed significant improvements in my health. I slept more soundly, felt mentally sharper, and woke up energised." Now, this early dinner practice is a daily ritual for the entire family. Dr Rashmi Khurrana, a senior gastroenterologist at Mumbai’s Healthcare Vision, supports this approach and outlines 10 key health benefits of eating early.

Improved digestion

When you eat dinner early, it gives your digestive system ample time to break down food before you go to sleep. This reduces the likelihood of indigestion, bloating, and acid reflux, which are more common when you eat close to bedtime. By allowing your stomach to empty before lying down, you also prevent the backward flow of stomach acid into the oesophagus, minimising heartburn and other discomforts.

Better sleep quality

Having an early dinner ensures that your body is not working on digestion while you're trying to sleep. Late-night meals can disturb sleep because the body is focused on breaking down food, causing discomfort. Eating before 7 PM helps you enter a restful state at bedtime, promoting deeper, uninterrupted sleep and reducing the chances of waking up due to indigestion or discomfort.

Weight management

Early dinners can help with weight control as it prevents late-night snacking, which is often driven by cravings rather than hunger. Your body has more time to burn calories before you go to bed, and a longer fasting period between dinner and breakfast can enhance fat-burning processes, especially during sleep. Studies have also shown that eating later at night can lead to weight gain due to the disruption of the body’s natural rhythms.

Enhanced metabolism

Your metabolism follows a circadian rhythm, which means it is more efficient earlier in the day. Eating dinner before 7 PM aligns with this natural metabolic cycle, allowing your body to burn calories more effectively. It can also increase your body's ability to break down and use nutrients more efficiently, improving overall metabolic health.

Blood sugar control

When you eat late at night, especially carbohydrate-rich foods, it can lead to spikes in blood sugar levels, which are harder for the body to manage before sleep. Early dinners give your body the time to stabilise blood sugar levels, reducing the risk of insulin resistance, which is linked to diabetes and obesity. Stable blood sugar throughout the night leads to better energy and mood the following day.

Heart health

Late-night eating is associated with higher cholesterol levels, increased blood pressure, and other cardiovascular risks. By eating earlier, you allow your body to process the food while you're still active, reducing the strain on your heart. Studies suggest that people who eat late are more prone to developing heart-related conditions, as their bodies are still working hard to digest while they should be resting.

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Increased energy levels

An early dinner gives your body time to replenish glycogen stores and rest during the night, ensuring you wake up with better energy levels. This also helps in reducing fatigue and sluggishness, which can occur if your body is still digesting food from a late dinner. You wake up refreshed, with a good energy balance, ready to tackle the day.

Hormonal balance

Hormones like leptin (the "satiety hormone") and ghrelin (the "hunger hormone") are influenced by your eating schedule. Having dinner early helps in maintaining the proper balance of these hormones, ensuring that you feel full after your meal and don’t experience unnecessary hunger later in the night. This balance reduces the chances of overeating or craving unhealthy snacks.

Promotes mindful eating

Early dinners are often associated with a more relaxed eating environment, where you’re not rushing to finish a meal before bed. This slower, more mindful approach to eating helps you enjoy your food more, making it easier to listen to your body's hunger and fullness cues. It encourages better portion control and fosters a more conscious approach to food consumption.

Improves overall well-being

Sticking to an early dinner schedule can enhance your overall lifestyle by promoting better eating habits, reducing stress, and aligning with your body’s natural rhythms. It contributes to a healthier routine, helps regulate sleep, and reduces the strain on your body’s systems, contributing to better mental and physical well-being. It’s a holistic approach that can lead to long-term health benefits, including better mood, enhanced immunity, and greater longevity.

This combination of improved digestion, metabolism, and overall well-being can make a significant difference in your daily health and energy levels.