If you are one of the many people who regularly have those late dinners past 8 PM you might have to stop and re-think your routine. You might be doing this for various reasons like work commitments, commute, exercise and others but unfortunately those late- evening meals are detrimental to your health and may be elevating your risk of cardiovascular disease.

According to preliminary research findings presented at the American Heart Association’s (AHA) Scientific Sessions meeting, researchers noted that women who consumed a higher proportion of their calories after 6 PM. were more likely to have cardiovascular disease risks than women who ate earlier.

In this study the researchers assessed the cardiovascular health of 112 women (average age 33) using the American Heart Association’s Life’s Simple 7^® measures at the beginning of the study and one year later.  Study participants made note of not only how much they ate but also when they ate for one week at the beginning of the study and for one week 12 months later. This data was compiled and used to determine the relationship between heart health and the timing of when they ate. 

The researchers found that

• While most study participants consumed some food after 6 PM., those who consumed a higher proportion of their daily calories after this time had poorer heart health.
• With every 1% increase in calories consumed after 6 PM., heart health declined.
• Specifically, women who consumed more of their calories after 6 PM. were more likely to have higher blood pressure, higher body mass index and poorer long-term control of blood sugar.
• Similar findings occurred with every 1% increase in calories consumed after 8 PM

This finding is also supported by a previous population based study involving 12,708 participants aged 18-76 years. Night-time eating was assessed by computing the average proportion of energy consumed after 6 PM. The data from this study demonstrated that consuming a larger proportion of energy in the evening may be associated with reduced glycemic control and higher odds of pre-diabetes and high blood pressure.

Does your metabolism slow down at night?

All the biochemical processes your body does daily make up your metabolism. These processes consist of basic bodily functions, such as breathing, pumping blood, physical activity and digestion. The energy used to fuel these processes is measured as calories, which you get from food. Your metabolism naturally slows during the night, especially because you’re most likely sleeping and not actively exercising, doing chores or eating food. Night is a time that your body rests so it has a chance to repair tissue, improve cognitive function and restore energy levels.

Now why does the metabolism slow down at night? Scientists are not exactly sure. But changes in body temperature, reduction in muscular activity and basic circadian rhythms, based on a 24-hour sunlight cycle, are likely causes. Sleep is also a serious time of restoration, when the body builds muscle, repairs tissue, and recharges and enhances brain function. Your metabolism may slow down so your body can focus on these actions. And when we sleep with a full stomach our body diverts all that energy into digesting that food rather than performing these other vital repair and re-charge operations.

Take Home : So far lifestyle approaches for prevention of cardiovascular disease focused on what we eat and how much we eat, but it seems like, when we eat also plays a significant role in heart health. We have to be mindful of the fact that eating late at night on a regular basis could up your risk of heart disease. Consuming most of the day’s colories in evening especially past 6 PM messes with your circadian rhythms and therefore, your metabolism. So the old adage holds true yet again. Breakfast like king, lunch like a prince and dinner like a pauper. So when you eat your Thanksgiving turkey tonight make sure you eat before 6 PM! Happy Thanksgiving!