Do you eat after 8 pm? There may be such health problems

 Do you eat after 8 pm? There may be such health problems

According to scientific research, eating late at night can lead to obesity, diabetes, heart disease, fatty liver and serious sleep problems.

In today's busy lifestyle, eating on time has become a challenge for many. Many people eat only after 8, 9 or 10 pm due to long working hours, traffic jams, irregular work schedule or late night study habits. Many of them fall asleep after eating.

But scientific research published in recent years has linked late night eating habits with obesity, diabetes, heart disease, fatty liver, acidity and sleep problems. Researchers say that 'not only what you eat, but when you eat it is equally important.'

Adjusting meal times according to the body's biological clock has a positive effect on digestion, metabolism, blood sugar control, hormone balance and sleep quality.

Why is the biological clock of our body so important?

Our bodies have a natural biological clock called the circadian rhythm, which controls most of the body's functions in a cycle of about 24 hours. This clock determines when we are hungry, when we are sleepy, when hormones are produced and when energy is used more.

Body becomes active with sunlight. The digestive system works most efficiently from morning to afternoon. Since insulin works well at this time, the body can easily use glucose to make energy.

But as evening falls, melatonin, the sleep-inducing hormone, begins to rise and the body prepares for rest. Eating a lot of food at this time puts extra load on the digestive system.

According to the US National Institute of Health, because the body's metabolism naturally slows down at night, eating the same food at night can have a different effect than in the morning.

What happens to the body when you eat late at night?

After the food reaches the stomach, the stomach, intestines, liver, pancreas and various hormones work together to digest it. But this process cannot be effective when a large amount of food reaches the stomach while the body is preparing for rest.

As a result, food stays in the stomach for a long time. Stomach acid can back up. Blood sugar can remain high for a long time. Excess calories can be stored as fat. Also, during the night, when the body needs to rest, it should be busy with the digestive process.

Dinner and Liver Relationship

Liver is one of the most active organs of the body. It plays a role in nutrient processing, detoxification, glycogen storage, fat metabolism and hundreds of biological processes.

Risk of fatty liver

When consuming extra calories at night, those energies are not immediately expended. Eating greasy, sugary and high-calorie foods regularly late at night can cause fat to accumulate in the liver. If not controlled in time, the risk of non-alcoholic fatty liver may increase, which is now a rapidly increasing problem worldwide.

Effects on blood sugar and insulin

Research has shown that the body's insulin sensitivity decreases at night. This means that eating the same meal at night can increase blood sugar more than eating it in the morning. If this condition persists for a long time, the possibility of insulin resistance, pre-diabetes and type-2 diabetes may increase.

The link between late eating and belly fat

Various studies in Spain, America and the UK have shown that people who eat late at night are more likely to have body mass index (BMI) and belly fat. After eating at night, most people sit, watch TV or sleep. Therefore, the energy obtained by eating food is not expended.

High calorie intake

People who stay up late at night are more likely to eat extra snacks like chips, chocolate, biscuits, cold drinks and sweets. Scientists call it late night snacks.

Slow food and acidity

Sleeping immediately after eating at night can cause stomach acid to back up into the esophagus. It can increase problems like heartburn, belching, sour water in the mouth, sore throat and coughing at night.

If this condition persists for a long time, the risk of 'gastroesophageal reflux disease' may increase.

Effects on sleep

When you eat late at night, your body is spending energy on digestion when it should be resting. This can cause problems such as delayed sleep, intermittent awakening, less deep sleep and morning fatigue.

The next day too, it may be difficult to concentrate, memory may be weak, irritability may increase and the ability to work may also decrease.

It also affects heart health

Some studies have shown that eating late at night is associated with high blood pressure, bad cholesterol, increased triglycerides and metabolic syndrome. However, more research is being done on this matter.

Shouldn't you ever eat after 8pm?

Everyone's working time is not the same. Health workers, security workers and people who work according to international time may have to eat late. In this case, the most important thing is to eat at least 2-3 hours before going to bed.

What to eat if you eat late?

If it is too late at night, it is better to choose foods like lentils, vegetables, soup, oats, salad. Such foods are easily digested and put less burden on the stomach. Foods to avoid at night include pizza, burgers, noodles, Too much greasy meat, spicy food, too much spicy food, too much sweets etc.

Scientific tips for healthy dinners

-Don't make dinner the biggest meal of the day

Try to eat within 7-8 hours at night as much as possible

- Make a habit of eating 2-3 hours before going to sleep

- Include protein, fiber and healthy fats in dinner

- Take a light walk for 15-20 minutes after eating

- Do not drink too much coffee, tea, alcohol or sugary drinks at night

-Reduce the habit of eating while watching mobile or television, as this increases the likelihood of overeating