Adopting a varied and balanced diet is essential to stay healthy, but did you know that the time you eat dinner can also play a crucial role? A study published in 2022 in the prestigious journal
Proceedings of the National Academy of Sciences reveals that
meal timing directly influences our mental well-beingparticularly with regard to anxiety and depressive symptoms.
Dinner early: a key to preserving your mental health
According to researchers, eating late at night could harm emotional balance. In their study, participants who dined late experienced an increase in 26.2% of depressive symptoms and of 16.1% of anxiety. In contrast, people who ate only during the day did not show significant changes in their mood. These results highlight the importance of not only monitoring what’s on your plate, but also when you eat.
“Respecting specific meal times, especially dinner, is beneficial for mental and physical health” underline the authors of the study.
What times to follow for an ideal dinner?
The study recommends adapting your meals to your lifestyle while respecting a few simple rules. Dinner three hours before bed is ideal for good digestion and restful sleep. Here are examples of planning based on sunrise time:
- For a person who gets up at 7 a.m. :
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Breakfast: 8 a.m.
- Lunch: between 12 p.m. and 1 p.m.
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Dinner: between 6 p.m. and 6:30 p.m.
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- For a person who gets up at 10 a.m. :
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Breakfast: 11 a.m.
- Lunch: around 3 p.m.
- Dinner: before 10 p.m.
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A suitable diet and pace: the winning combination
In addition to meal times, it remains essential to choose varied and nutritious foods. A healthy dinner should contain:
- Of the vegetables cooked or raw, rich in fiber and vitamins.
- Of the
whole grains for lasting satiety. - Of the
proteins animal or vegetable to nourish the muscles and the brain. - Of the good fats like olive oil or nuts.
These recommendations are all the more relevant for those who wish to optimize their mental and physical health while respecting a healthy lifestyle.