How does the moment of meals affect your strength?

There is an entangled relationship between the body's clock, metabolism, and body digestion. Studies have shown that the timing of a meal in determining weight could be as important as the role of variety and amount of food.

Researchers paid particular attention to studying the phenomenon of increasing the weight of many young people entering college and partly explained the increase in student demand for this stage of fast food, parallel to the decline of physical activity.

Many have recently reported disruption of the body's biological clock, due to nocturnal eating habits, alcoholism and irregular sleep.

As long as we hear about the close relationship that exists between overweight and related diseases, such as the second type of diabetes and heart disease, and between the types and amounts of food we eat and the number of calories we burn during physical activity. But new evidence has shown that the timing of meals also contributes to weight gain or loss.

Research published in 2013 has highlighted the importance of meal schedules in weight loss. The study put a group of obese and overweight women in a three-month diet. The researchers noted that participants who consumed the most calories at breakfast lost more than twice their weight compared to those who consumed the most calories at dinner, although both groups had the same amount of calories.

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Many associate eating late at night with weight gain because the body does not have enough time to burn those calories, but the truth is more complex than we think. "People sometimes think that the chemical reactions in our body cease during sleep, but that's not true," says Jonathan Johnston, a specialist in the relationship between the biological clock and food at home. University of Surrey in Great Britain.

Some evidence suggests that the amount of energy consumed by the body when processing the food we eat in the morning is greater than that it consumes when treating our food late in the day, which means that you burn more calories if you eat early.

Another explanation is that eating late at night reduces the time available for our digestive system to rest and recover, as well as the time our body has to burn fat, just as chemical reactions only burn fat when body members know that we have stopped eating.

Sachin Panda, a biologist at the Salik Institute in California and author of The Daily Rhythm Code, wrote that the vast majority of Americans eat 15 hours or more a day and consume more than a third of their daily calories after 18 hours, This differs from the lifestyle of our ancestors before the invention of the light bulb.

Panda says that students rarely sleep until midnight and can eat and drink just before going to bed. Many people have to get up early the next day to attend conferences. If they eat their breakfast immediately after waking up, they will reduce the time they are supposed to refrain from eating.

They may also not have enough sleep. Sleep deprivation increases the risk of obesity, weakens the ability to make decisions and self-control, and then accepts cheap foods that can increase the levels of hormones that drive us to eat.

It has now become apparent that the body clock is closely related to digestion and metabolism in several ways, through signaling pathways between body cells.

Every cell in your body has a molecular clock that regulates the timing of almost all physiological behaviors and processes, from the release of hormones and neurotransmitters, to blood pressure, the activity of immune cells and even the sleep, active or depressed moments of the day.

The work of these hours is organized by signals sent by the nucleus on the transverse brain, in order to maintain the harmony between the hours and some of them and to match the external timing. These hours feel the light and darkness in the outside world through the luminescent ganglia of the retina.

The purpose of all these intracellular clocks is to anticipate the activities that occur regularly in our environments, such as the arrival and preparation of food. Biochemical reactions in the body are preferred at specific times of the day so that the body's organs recover and perform different functions.

When we travel abroad, the hours of exposure to light change and the hours of our body change to accommodate new appointments, so we are tired of the jet lag that not only makes us sleepy and active at the wrong time, but also causes problems with digestion, fatigue and general weakness.

In addition to light, changing meal times also changes the biological clocks of the liver and digestive system, although it does not affect the number of hours in brain cells. New evidence suggests that exercise times can also affect hours in muscle cells.

When we travel between different time zones, eat, sleep or exercise on irregular dates, the symmetry between the hours in the cells and the tissues of the body's organs is disrupted.

A recent study showed that sleeping at irregular intervals increased the body's resistance to insulin, increased inflammation in the blood and doubled the risk of type 2 diabetes and heart disease.

These problems are particularly common in many people who travel or travel, and in students who are used to sleeping early in the day or those who work with seizures. It has been linked to the seizure system with many diseases including heart disease and type II diabetes, obesity and depression. Scientists have attributed this phenomenon to the imbalance of the rhythm of the biological clock.

According to Banda, 87% of people change their sleep patterns on weekends and could delay breakfast for at least an hour. Researchers have reported that this change in breakfast habits has the same effect as movements between time zones on metabolism.

Gerda Bot, a nutritionist at King's College London, is studying the detrimental effects of long-term calorie consumption on long-term health. She says that what prompted her to do this research, was to be influenced by her grandmother, who was eager to eat basic meals and snacks at regular times by day, starting with breakfast at seven o'clock in the morning and ending with dinner at six o'clock. Butt thinks that his grandmother's strict meal schedules have helped her stay healthy until the age of 95.

There are many reasons for this, including the fact that the body responds better to insulin, which allows glucose to enter cells to take advantage of energy in the morning. But if we eat at night, the blood glucose stays longer and, over time, can increase the risk of type 2 diabetes and can also damage body tissues, such as blood vessels or nerves in the eyes and feet.

According to data from the National Bureau of Statistics (NBS), Bot found that people who ate irregular dates were more likely to present a metabolic syndrome, a combination of symptoms that appear simultaneously, such as hypertension, accumulation fat around the waist, Cholesterol in the blood. All of these factors increase the risk of cardiovascular disease and type 2 diabetes.

So, how can we avoid all this damage?

First, we must respect fixed dates to sleep and eat, so that all hours of work work in harmony with each other. Daytime light adjusts the biological clock in the brain and breakfast after waking helps to quickly convey the message to the hours of the liver and digestive cells to function. Therefore, the full breakfast can play a key role in maintaining the pace of biological clocks in the body.

One study found that skipping breakfast had disrupted the body's biological clock and caused a rise in blood sugar.

More importantly, try to get enough sleep because the number of hours of sleep recommended for most adults 7 or 8 hours a day. Studies have shown that the reduction of evening lighting and exposure to bright light during the day helped reset the main brain clock of the brain according to the external setting.

Some are advised to refrain from eating for 12 hours or until 4 pm at night. A study conducted by Banda and colleagues in 2012 found that rats that were allowed to eat only 8 to 12 hours during the day were not infected with the diseases that affected their peers in the mice. second group, who ate sugars and fats at any time of the day. Or in the evening, such as obesity, diabetes, heart disease and liver, although both groups have consumed the same amount of calories. The oddest thing is that mice on a schedule allow them to eat at specific intervals throughout the day, recovering from these diseases.

Until now, research results on the benefits of not eating during some promising hours, including a study of eight diabetics, have been taken every meal between 8 am and 3 pm. The researchers noted an improvement in the body's insulin response and a drop in blood pressure.

Perhaps the best solution, as the saying goes, "eat your breakfasts like the king and your lunch as the prince, and your dinner as nothing." Maybe you should lock your refrigerator all night.

You can read the original article from BBC News

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