Food plays an important role in how we relax and connect with people. Be it a late-night plate of ugali, nyama choma and creamy spinach after a long day or a warm chapati dinner with family. The message is equally about when to take that last bite as what is on your plate.
According to a study published in The Journal of Clinical Endocrinology & Metabolism, eating dinner late raises blood sugar levels and significantly reduces overnight fat burning.
The British Journal of Nutrition also reveal that eating close to bedtime can result in fragmented sleep. This means that someone might be technically asleep, but their brain is being denied the restful sleep it craves.
The importance of timing
Research on circadian rhythms has shown the amazing ability of the human body to adapt to the environment. Consuming food at night sends a “wake-up” call to the digestive system at a time when the rest of the body is trying to sleep. The conflict does not only mess with your digestion but may affect the quality of your sleep and lead to metabolic dysfunction over the long term.
An earlier dinner has benefits
By simply making your dinner an hour or two earlier, you can significantly improve your health in multiple ways.
The most immediate benefit is improved digestion. Allowing the stomach ample time to digest food before lying down helps prevent that heavy, bloated feeling that keeps so many of us tossing and turning at night.
Weight Management
Eating a late-night snack can be harmful, as it is usually high-calorie food, and it is difficult for your body to burn it off. Having dinner earlier will encourage your body to draw on the fat stores for energy overnight rather than breaking down a fresh meal.
Reduction in heartburn and acid reflux
This familiar burning sensation in the chest when you lie fully flat on a full stomach is caused by the rise of gastric acid into the oesophagus. Eating dinner a little earlier gives your stomach more time to empty before you lie down.
Stable blood sugar levels
According to research, eating earlier helps the body to effectively regulate insulin, which can benefit you over time and lowers the chances of developing type 2 diabetes, which is increasingly common across Kenya.
Nutritional experts recommend that if a person wants to wake up refreshed instead of sluggish, they should eat their last meal at least two to three hours before bedtime. It is a small change with very big benefits.
Whenever you have the craving to snack while watching the news, you can have a cup of ginger or lemon tea. It’s warming, settling for the stomach, and prevents restarting your digestive system right before you sleep.
Changing a routine is not easy, especially when you are dealing with the Nairobi traffic, long commutes or even longer shifts. Making little changes can create lasting habits when you don’t change your whole life.
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