In today’s busy and stressful lifestyle, eating late has become commonplace. Due to office work, traffic, increased use of mobile phones and television, many people are able to eat dinner only after 9 p.m. For some, eating between 10 and 11 p.m. has become a daily habit.
This habit may seem trivial, but health experts say that eating late at night can affect not only the digestive system but also heart health. Eating too late can disrupt the body’s natural processes, increasing the risk of many long-term health problems. So, let’s explore the potential harm to the heart from eating after 9 p.m.
Our bodies have a natural 24-hour body clock called the circadian rhythm. This clock determines when the body wakes up, sleeps, releases hormones, and digests food. At night, body activity gradually decreases. Blood pressure begins to drop, and the body prepares for the next day. However, if a heavy meal is consumed during this time, the body has to work harder instead of getting rest.
Experts say that eating late at night keeps the digestive system active even when the body is preparing for rest. This can disrupt the body’s normal balance. Eating late at night can cause blood pressure to remain elevated for a long time. Furthermore, the body’s ability to regulate sugar levels can be affected. Over time, this habit can increase the risk of high blood pressure, type 2 diabetes, and heart disease.
Some studies have found that people who eat late at night may be at higher risk of stroke. One reason for this is believed to be that eating late at night can disrupt the body’s body clock and negatively impact many heart-related processes. Although eating late just once or twice isn’t particularly harmful, if it becomes a daily habit, the risk can increase.
Eating late at night also affects sleep. Sleeping immediately after a meal can lead to acidity and acid reflux. This causes stomach acid to flow up the esophagus, causing heartburn and discomfort. Frequent interruptions or poor sleep can directly impact heart health. Poor sleep can increase inflammation and stress hormone levels.
After a long day at work, nighttime is crucial for the body’s repair and recovery. During this time, many vital organs in the body recharge. Blood pressure normally decreases during sleep, stress hormones decrease, and the body relaxes. However, eating a heavy meal at night requires the body to expend extra energy to digest the food, which can impair recovery.
For some people, eating late at night can be more harmful. These include people with high blood pressure, diabetes, obesity, those at risk for heart health, and those with cholesterol problems. These individuals should pay special attention to their dinner time and the amount of food they eat.
Health experts recommend eating dinner between 7 and 8 pm. Furthermore, there should be at least a 2 to 3 hour gap between dinner and bedtime. This allows sufficient time for digestion and promotes better sleep. It is best to keep dinner light and balanced. One should avoid eating too much fried, oily or too sweet food in dinner. You can include pulses and vegetables, salad, multigrain roti, light khichdi, soup and curd in dinner.