What if dinner time had a direct impact on your memory, concentration, and even your risk of cognitive decline? According to several dietitians, eating around three hours before bedtime promotes better sleep, more stable blood sugar levels and a more efficient brain. A simple habit that could make a difference on a daily basis.
What if eating earlier was the best reflex for your brain?
Some people sit down at the table at 6 p.m. sharp, while others still dine in front of a series at 10 p.m. A simple question of organization? Not only that. According to several nutrition specialists, dinner time plays a key role in cognitive health, that is to say our ability to think, memorize, learn or stay focused.
Experts recommend eating dinner about three hours before bedtime. A timing that would allow the body – and especially the brain – to better recover during the night. “Cognitive health is not limited to preventing dementia later in life: it also influences our productivity, our emotional balance and our quality of life today,” recalls American dietitian Jessica Cording in the columns of the American media Eatingwell.
A late dinner can disrupt the brain overnight
If meals eaten late are often associated with digestive disorders or restless sleep, their effects would go further. According to dietician Maggie Moon, eating a large dinner right before bed disrupts the brain’s recovery mechanisms that occur during sleep.
At night, the brain eliminates certain toxins accumulated during the day, notably the beta-amyloid peptide, involved in Alzheimer’s disease. But when sleep is fragmented or of poor quality, this “cleaning” would be less effective.
Conversely, restful sleep improves cognitive performance the next day: memory, attention, learning or even decision-making. Eating dinner earlier could therefore indirectly support daily intellectual abilities.
More stable blood sugar…and better concentration
The other benefit of eating early has to do with blood sugar levels. Significant fluctuations in blood sugar levels can affect concentration, attention and memory skills.
Studies cited by experts show that people who eat dinner around 6 p.m. have more stable blood sugar levels than those who eat around 9 p.m. The cause: our biological clock. The body handles glucose better during the day than late at night. Eating too late would disrupt the circadian rhythm, essential for the proper functioning of the brain.
Another avenue mentioned: cerebral oxygenation. Some research suggests that eating earlier, combined with regular physical activity, may improve oxygen delivery to the brain and promote alertness.
Foods to favor to support cognitive functions
Dinner time matters, but so does what’s on the plate. Certain foods are particularly good for supporting brain health.
Oily fish like salmon or mackerel provide omega-3 which is beneficial for the brain and sleep. Mushrooms, rich in ergothioneine, have neuroprotective properties. Walnuts and pistachios naturally contain melatonin, the sleep hormone.
As for dessert, raspberries may improve memory and learning, while tart cherry juice may contribute to better sleep and reduced inflammation.
Finally, specialists point out that cooking yourself or sharing a meal with loved ones also stimulates the brain. Planning a recipe, discussing at the table or interpreting the expressions of others require many cognitive functions and contribute to the maintenance of social bonds, a recognized protective factor against cognitive decline.