Diet, Sleep, and Weight
Simple, everyday tricks and tips for a healthy life.
We have been hearing the saying for years: “Early to bed, early to rise, makes a man healthy, wealthy, and wise.” This proverb not only addresses health but also encapsulates the essence of life. However, in our quest to become more global, and especially after the pandemic, excessive use of mobile phones has disrupted our eating and sleeping patterns. Consequently, the prevalence of lifestyle-related diseases has increased. To address this issue, it is crucial to understand the relationship between diet, sleep, and weight and to return to our original eating and living habits.
The Relationship Between Diet and Sleep
People who regularly work night shifts or say, “I just can’t fall asleep early,” and spend time on their phones are victims of inadequate sleep. Their eating patterns become disrupted, leading to a series of physical ailments. This problem might not be apparent in youth, but its adverse effects begin to manifest later. Insufficient sleep initiates a vicious cycle of overeating, which can further impair sleep. However, maintaining good health is achievable by consuming a balanced diet and adhering to proper sleep schedules.
Sleep impacts two hormones that regulate hunger: leptin and ghrelin. Leptin signals to the brain that we have eaten enough. When leptin levels are high, our appetite decreases. Ghrelin, on the other hand, has the opposite effect. High ghrelin levels make us feel constantly hungry and unsatisfied, regardless of how much we eat. Insufficient sleep makes the brain perceive starvation, increasing hunger and leading to overeating. Additionally, lack of adequate sleep affects our food choices. When we are sleep-deprived, we tend to crave sugary, salty, and high-carbohydrate foods more. Not eating dinner on time can lead to various health issues, whereas eating early provides numerous benefits to the body.
Why Should Dinner Be Eaten Early?
Eating dinner early allows the digestive system to rest throughout the night, which is essential for proper digestion. When dinner is consumed early, the food is digested more effectively. This is because, as the day progresses, the secretion of acids and enzymes in the intestines decreases. By eating dinner early, one can easily fast for 12 to 14 hours, allowing the body to digest food with less effort. This leads to better sleep and a feeling of increased refreshment in the morning.
How Should Dinner Be?
No matter how much you enjoy your meal or how encouraged you are to eat, keep the following points in mind when having dinner:
– Opt for bread made from whole grains rather than refined flour. Instead of the usual dal and rice, consider options like khichdi or masala rice. Alternate between different types of vegetables, including leafy greens.
– If you’re accustomed to consuming yogurt, milk, or buttermilk, it’s advisable to end your meal with rice mixed with buttermilk, yogurt, or kadhi, rather than just plain dal and rice. Milk with rice is even better!
– Avoid oily foods, junk food, sweets, chocolates, heavy-to-digest foods, non-vegetarian food, cold or frozen foods, and ice creams for dinner, as these can increase phlegm production. Such foods can also lead to weight gain, vomiting, indigestion, and other problems.
– The dinner portion should be moderate, leaving a little room for hunger but not too much. Eating either too much or too little can affect sleep quality.
– Elderly individuals should choose their meals based on their capacity, preferences, and needs. Avoid foods that cause discomfort or health issues. Dinner should be light and easy to digest, avoiding greasy, oily, or sweet dishes. Heavy meals do not get enough time to digest, leading to conversion into fats and increasing the risk of stomach issues.
Benefits of Eating Dinner Early
– Improves digestion and prevents problems like indigestion and bloating.
– Helps maintain blood sugar levels.
– Ensures a good night’s sleep, which is deeper and more restful, and reduces the risk of heart disease.
– Those who eat early and consume lighter meals by 7 PM have fewer calories compared to those who eat later. Fewer calories lead to less weight gain.
Benefits of Going to Bed Early
– Going to bed early improves mental health and helps prevent issues such as stress and anxiety.
– Aids in proper digestion of food and ensures a good night’s sleep.
– Sleeping before 10 PM keeps the metabolism healthy. Calories are burned faster, which helps prevent excess fat and obesity.
– Keeps the skin healthy. Adequate sleep makes the face look energetic and refreshed. In contrast, going to bed late can lead to tiredness, lethargy, insomnia, puffiness around the eyes, and dark circles.
Sleep, Stress, and Diet Management
Sleep is closely related to stress. Chronic stress can adversely affect the digestive system, immune system, and even reproductive capacity. According to the National Institute of Mental Health, if chronic illnesses are not adequately addressed, severe stress can increase the risk of obesity, type 2 diabetes, heart disease, depression, and anxiety. To reduce stress, making dietary changes, exercising, resting, and getting good sleep are essential and beneficial.
To manage stress, choose the right foods in your diet. Consuming eggs and walnuts positively impacts brain health, helping with satiety, mood control, and balance in sleep and energy. Additionally, the diet should include nutrients such as carbohydrates, potassium, vitamin B6, magnesium, omega-3 fatty acids, calcium, vitamin D, and antioxidants. Examples include fish (especially salmon), shellfish, seeds and nuts, bananas, milk, dried fruits, leafy greens, citrus fruits like oranges, grapes, and strawberries, tomatoes, tart cherries, and kiwi.
Foods to Avoid Before Bedtime
– Eating foods high in salt before bedtime can increase thirst, which can disrupt your sleep.
– Consuming too many sugary foods can interfere with sleep.
– While one or two small cups of coffee or tea can stimulate the body, excessive consumption can have adverse effects. Drinking too much coffee can lead to anxiety and stress.
– Foods that combine sugar, salt, and oil, such as biscuits, cookies, potato chips, and other refined carbs, can cause a spike in blood sugar levels followed by a rapid drop, increasing the risk of depression.
Keep in Mind:
- Drink at least 6 to 8 glasses of water throughout the day.
- After dinner, consume digestive aids such as betel nut, fennel seeds, betel leaves (without tobacco), or Indian gooseberry.
- Set a fixed time for dinner and ensure it remains consistent.
- Avoid staying up unnecessarily.
- Proper diet care can help maintain good health.
- Drinking turmeric milk before bed can help induce sleep.
Remember:
People who follow a diet rich in fruits, vegetables, fish, and whole grains (the Mediterranean diet) are 1.5 times more likely to have a good night’s sleep. In comparison, those who do not follow such a diet are 35% more likely to suffer from insomnia.
With proper sleep, a balanced diet, and regular exercise, one can manage health effectively and maintain a healthy weight. This begins with going to bed at the right time, waking up early in the morning, and eating a balanced diet.
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Dr. Pranita Ashok
The author is an experienced nutritionist.