Main points
-
A new study suggests that regular meals — specifically avoiding food three hours before bed — may improve cardiovascular and metabolic health.
-
In a study involving adults at increased risk for cardiometabolic disease, participants who extended their overnight fast experienced improvements in blood pressure, heart rate patterns during sleep, and daytime glycemic control.
-
Researchers suggest that timing meals to align with natural sleep-wake cycles may be a practical, non-pharmacological strategy to support heart health and overall metabolic function.
Typically, when experts talk about healthier dietary choices, they’re usually referring to the foods you eat or don’t eat. But a growing body of research suggests that the timing of your meal may be just as important as what’s on your plate.
In February, Northwestern Medicine researchers published their findings in the journal Arteriosclerosis, Thrombosis and Vascular Biologya study that looked at when people stop eating and how aligning nighttime fasting with the body’s natural sleep-wake cycle can improve key markers of cardiovascular and metabolic health without changing any caloric intake.
The team recruited 39 volunteers aged 36 to 75, all of whom were classified as overweight or obese and at higher risk for cardiometabolic diseases. They divided the subjects into two groups: one underwent a prolonged overnight fasting intervention, while the other maintained their usual sleeping and eating habits. The only difference was that the extended fasting group was asked to avoid eating within three hours of bedtime. Both groups dimmed the lights three hours before bed.
After a seven-and-a-half-week experiment, the team found that those who engaged in prolonged fasting had improvements in nighttime blood pressure, heart rate patterns during sleep, and certain measures of daytime blood sugar control. However, the intervention did not show improvements in key measures of overall insulin sensitivity.
“Aligning our fasting times to fit the body’s natural wake-sleep rhythms can improve coordination between the heart, metabolism and sleep, all of which work together to protect cardiovascular health,” said the study’s lead author, Dr. Daniela Grimaldi, associate professor of neurology at Northwestern University Feinberg School of Medicine.
Specifically, the researchers noted that their study showed a 3.5% drop in blood pressure and a 5% drop in heart rate in the prolonged fasting group, both of which they said are “important markers of cardiovascular health.” The participants also had faster heart rates when active during the day, showing “a stronger circadian pattern,” which they added was “associated with better cardiovascular health.”
RELATED: New study suggests when you eat is more important than when you sleep
Most importantly, the researchers noted that participants maintained a 90% compliance rate during the study, indicating that they were successfully following the extended fasting and dimming regimen. This suggests that others may find this approach feasible. They added that this could provide people with “non-pharmacological strategies to improve cardiometabolic health.”
And, actually, you can do it now if you want to. Dr. Phyllis Zee, corresponding author of the study, added, “For the physiological benefits of time-restricted eating, it is not just how much and what you eat that is important, but also the timing of eating relative to sleep.”
reviewer
Lauren Manak MS, RDN, LD, CLEC: Lauren is an award-winning registered dietitian and three-time book author with over 22 years of experience in the field.
Read the original article on Food & Wine