The study, published in Nutrition Journal, involved more than 900 adults over the age of 60. All participants kept food diaries, recorded their dinner and breakfast times, and underwent medical and cognitive examinations. Analysis of the data showed a clear link between the duration of overnight fasting and health: those who maintained a 13-14 hour gap between the last meal and the first morning showed significantly better physical and mental health.
But it wasn’t just the length of the eating window that was important, but also the time of day at which the participants ate. The most impressive results were seen in people who ate breakfast early – around 6 to 7 a.m. – and dinner before 5 to 6 p.m. Those who started eating later or delayed dinner until later in the evening generally had worse metabolic rates, higher levels of inflammatory markers, and were more likely to report cognitive decline.
Researchers attribute these effects to the impact of diet on circadian rhythms – the body’s internal biological clock that regulates metabolism, hormonal activity, brain function and the immune system. A stable diet, according to the researchers, helps synchronize these cycles and reduces the strain on the body.
The researchers emphasize that while the results are promising, further controlled trials are needed to confirm the findings and understand the mechanisms of how meal timing affects aging. Already, however, meal timing looks like a simple, safe and affordable way to improve health as we age.
