Why Sleep and Meal timing can affect our weight and metabolism
As we all know sleep plays an important role in our overall health. In this section we will discuss the science behind sleep and the association with weight gain and health. We have a worldwide epidemic of Obesity. Obesity is a disease that contributes to high levels of inflammatory mediators within our body and hence aggravating chronic diseases. We also know that the adipose or fatty tissue is not an inert organ, it secretes a whole host of mediators that can affect our health. The visceral adipose tissue seems to contribute more to the harmful mediators, and therefore lifestyle activities and diet can help mitigate the harmful effects.
Sleep and its role in adiposity:
Evidence has shown an inverse correlation between less sleep and increased weight gain or adiposity.
When sleep quality was measured using the PSQI(Pittsburgh Sleep Quality Index), it was found that better sleep duration and quality are associated with better weight loss success.
There is also evidence that shows that poor sleep quality and quantity are associated with more stress and increased inflammation(CRP levels). Increased stress and inflammation can in turn fuel chronic disease states.
Meal timing and its role in weight:
Our bodily functions are all governed by an internal Circadian rhythm that is present in the Suprachiasmatic nucleus.
Timing of our food can affect our metabolism and the way we absorb and store food.
Today’s busy lifestyle and the predominance and availability of food choices that can be ordered late into the night hours has worsened the epidemic of obesity and thus fueled metabolic syndromes.
People who eat their largest meal after 3pm seemed to have more difficulty losing weight.
Timing of food does influence glucose tolerance and energy expenditure. This is directly related to changes in our metabolism that is regulated by our internal clock—The Circadian Rhythm.
In studies following bariatric patients and documenting weight loss it was found that food timing was the only factor that could predict weight loss effectiveness.
Late eaters had poor results with respect to weight loss. Late eating was associated with decreased resting energy expenditure, carbohydrate metabolism and decreased glucose tolerance.
From the above discussion we see the importance of sleep and meal timing and how this can affect our weight and wellbeing. I think it is very important to stress that the old saying Breakfast like a King; Lunch like a Prince; Dinner like a pauper holds a lot of truth and can be backed up with scientific evidence. As always, I hope you keep your health in center focus and live long and strong!
