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Does it hold significance when we consume our meals – is chrononutrition more than just a passing trend?
Table of Contents
1. The internal mechanism for regulating bodily processes, known as the biological clock
The development of living organisms on earth is dependent on two important factors: the availability of food and light. In spring and summer, when light is abundant, it is much easier to feed. In winter, it's different, so the organisms adapt to the availability of food and light. What's important is that the accessibility of these two elements changes not only during the year, but also during the day. This determines the periods of rest and activity in mammals, including humans. During activity, mammals eat, but during rest. That's why at night, after a few hours of sleep, they don't wake up to a disturbing feeling of hunger. When we know these things, we can evaluate the nutritional value of food. Since the body adapts its cycle to natural light, setting a specific time for dinner for everyone, regardless of their lifestyle, is pointless. The internal mechanism for regulating bodily processes, known as the biological clock, is connected to many processes in the body and regulates their course. Unfortunately, it is vulnerable to external factors that can easily disrupt its function. In the past, people woke up with the sunrise and went to sleep at dusk. Those times are gone. The invention of electricity has made us independent of natural light and led to few people living with their internal mechanism for regulating bodily processes. Unfortunately, this can lead to health problems.2. The daily cycle and its significance for metabolism
The human body can be likened to a collection of many biological clocks controlling various processes. These clocks exist in every cell of the body. They are regulated by the master clock located in the brain. All of these clocks interact with each other and should be synchronized. They also respond to environmental signals. The body adapts to them, which makes this internal rhythm not constant. Nutrients have an impact on the 24-hour clock. One of the most active signals is glucose. Its presence in the blood affects the cells of the pancreas, which secrete insulin. The intensity of insulin secretion by the pancreas changes during the day, preparing the body for the expected daily intake of fats and carbohydrates and an increase in blood sugar. The feeling of hunger and satiety is also regulated in the daily rhythm. At night, the level of leptin increases, suppressing appetite. In the morning, the secretion of leptin decreases, leading to the appearance of a hunger sensation. The daily rhythm is closely related to metabolic processes. Its disruption can lead to metabolic disorders such as obesity or type 2 diabetes.3. Daily cycle and shift work
A review of studies published in 2019 suggests that people working in shifts, particularly those working at night, are more at risk of serious diseases such as type 2 diabetes, heart disease, and even cancer (A. Copertaro, M. Bracci, 2019). These individuals are more likely to experience sleep disorders, which not only affects those who work at night, but also those who start work at 6 a.m. People who work at night consume more calories than those who work during the day, which may be due to a disruption in the hormones ghrelin and leptin, which regulate hunger and satiety. Overeating can lead to obesity and overweight. Exposure to artificial light at night can reduce the production of melatonin, which acts as a strong anti-cancer signal during sleep. Suppression of melatonin production by artificial light may increase the risk of breast cancer in women who work at night. To limit the negative effects of sleep disorders, it is important to pay attention to the lifestyle of people who work in shifts, particularly ensuring adequate rest time.4. The Day and Dietary Habits
We already know that the daily rhythm plays a crucial role in regulating people's metabolism and nutritional behavior. However, is it important how we divide the energy value of our diet into individual meals? British researchers leaned on this issue, wanting to find out if food consumption was linked to obesity (S. Almoosawi et al., 2016). They analyzed eleven studies from various parts of the world, finding that in many countries different habits also relate to the size of each meal. For example, Poles consume the most energy from a single meal of all the nations studied, usually providing 28-30% of the total energy. Meanwhile, the smallest meals are eaten by Italians and Americans, especially children. Large breakfasts are also eaten by Swedes and Guatemalans. In some countries, snacks between meals provide more energy than breakfasts. In the Netherlands, snacks provide 32% of total caloric intake. The largest dinners are eaten by the British, the last meal provides 48% of the energy. In the evening, Americans, Italians, and French also eat a lot. For most nations, the largest snack during the day is lunch. The researchers found that those who skipped breakfast consumed more carbohydrates during dinner, and in these individuals, overweight and obesity were more often noted. A large energy portion during dinner was associated with a higher BMI value in the participants.5. Is Chronodiet Really the Ideal Diet?
Chronodiet is a nutritional approach that focuses on adjusting meals to the body's internal clock. It requires waking up and falling asleep at the same time. This diet involves consuming a large breakfast immediately after waking up, lunch, a smaller snack, and a light dinner. Meal times depend on the functioning of our body. Proper sleep hygiene is extremely important. Living in harmony with our internal clock should reduce stress and ensure us a peaceful sleep and good health. Numerous attempts have been made to establish optimal meal times, which provide the body with a balanced rhythm. Unfortunately, only a small number of people can afford such a regular routine. Most of us have to deal with external disturbances that interfere with maintaining this rhythm. However, it is worth remembering that what and when we eat should be adapted to our lifestyle, but we should not despair if we are not always able to follow the plan.
