Have your last meal three hours before you go to bed, and your heart will thank you.
Even better, have your breakfast an hour later than normal, so extending your fasting window.
Going a little longer between meals improves blood pressure, heart rate, and blood-sugar control, which, turn, can reduce the risk of type 2 diabetes, and all this can be achieved without eating less, say researchers from Northwestern University.
They found that middle age and older people especially benefit from extending the fasting window by two hours—an hour in the evening and again in the morning before eating breakfast—if they are already at risk from cardiometabolic diseases, such as diabetes and CVD (cardiovascular disease).
Their study, involving 39 people who were overweight or obese and were between 36 and 75 years old, who were asked to follow either an extended overnight fast (13 to 16 hours of fasting, included sleep time) or an habitual fasting window of between 11 to 13 hours.
Although the time spent fasting was similar, those whose fast centred around sleep recorded a drop in night-time blood pressure of 3.5%, and their heart rate dropped by 5 percent.
The researchers say that planning fasting times around sleep makes it more achievable, and there’s less chance of snacking between meals.
For more information on this topic, click on the WDDTY link below.
Stay Healthy, Janice
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