A healthy lifestyle can be key in improving your overall wellbeing, with strict meal times said to improve digestion, sleep patterns and hormone regulation with one simple trick
A nutritionist has revealed the ideal time to eat your final meal of the day – and sticking to it will help with digestion, sleep and hormone regulation.
Chloe Thomas, a PT and women’s health nutritionist at Chloe Inspires Coaching, says dinner is the only meal of the day that requires a specific meal time depending on when you plan to go to sleep. “Meal timing can be important for women’s hormone regulation energy levels, their digestion and it can even impact how they sleep,” Chloe tells the Mirror.
This is because meal timing can affect the body’s circadian rhythm which is vital in ensuring a good night’s sleep and a healthy evening routine.
When it comes to your final meal of the day, Chloe recommends eating this two to three hours before you go to bed. So, if you have an 11pm bedtime, plan to eat your dinner at 8pm at the latest.
“This allows time for digestion before sleep and will improve your sleep and reduce any acid reflux problems,” she explains. “Meal timing can also improve our mood and mental clarity, because having long fasted periods can lead to irritability or brain fog.”
When it comes to breakfast, Chloe says this is entirely dependent on the individual’s needs. “Some people need it within one to two hours of waking up,” she says.
“It can help stabilise their blood sugars and help with cravings. However, some people benefit from fasting in the morning and this is entirely dependent on the individual.”
Intermittent fasting has been linked to weight loss and improved heart health, though it is not suitable for everyone. For those trying to gain muscle, it can be counterproductive.
It’s also important to break the fast with the right foods, avoiding high sugar and high carbohydrate meals. “I would recommend having lunch early in the afternoon,” Chloe adds.
“A good meal can support your energy levels throughout the afternoon and prevent energy slumps and brain fogs.” For those with unpredictable work schedules, Chloe vows meal prepping is the key to keeping a routine.
“Prioritise meal prep so you have food ready to go. For example, you could have some boiled eggs in a Tupperware ready to go.
“Have nuts, prepared fruit, and maybe some yoghurt bowls ready to grab and go.” But sticking to a set routine doesn’t always work for everyone, with Chloe urging people to “follow your hunger cues.”
“Eat when you are truly hungry,” she says. “I definitely would introduce strategic snacking as well so if you’re not able to have a full meal. Try and go for a protein and fibre rich snack. As an example, you could have some cottage cheese with pepper sticks or some Greek yoghurt with a banana and peanut butter.”
