Dining late: a tradition that takes its toll on us?
For any foreigner visiting Spain, one thing is immediately striking: meal times. While in much of Europe dinner is served between 6pm and 8pm, in Spain it is common for dinner not to start until 9pm or even 10pm. This custom clashes with the rigid timetable in countries such as Germany or the United Kingdom, where at 7pm many people have already finished dinner and are on the sofa watching TV or getting ready for bed. In Spain, on the other hand, especially due to work schedules and a more intense nightlife, late dinner is part of the social ritual, especially in summer, when the terraces fill up well into the night. But what are the implications of this deep-rooted habit for our health?
The biological clock and nutrition
Our bodies function in tune with circadian rhythms, 24-hour cycles that regulate vital functions such as sleep, hormone release and metabolism. Disrupting these rhythms can have significant consequences. Recent studies, such as those published in the prestigious scientific journal Nature, have shown that the timing of our food intake directly influences our metabolic health. For example, consuming most of our daily caloric intake after 5pm is associated with higher glucose levels, which increases the risk of pre-diabetes and obesity.
Impact on metabolism and body weight.
Dining late not only affects our internal rhythms, but also influences the way our body processes nutrients. Research has revealed that people who eat later tend to lose less weight and have poorer glucose tolerance. In addition, delaying all meals of the day can lead to higher body weight, higher triglyceride concentrations and lower insulin sensitivity. Longevity experts, such as Valter Longo and Adam Collins, recommend eating dinner at least three hours before bedtime and maintaining a 12-hour overnight fast between dinner and breakfast. This practice favors glucose regulation, improves sleep quality and optimizes metabolism.
Digestion and sleep: an intricate relationship
The digestive process requires energy and activates our body, which can interfere with the quality of sleep if we eat just before bedtime. Eating dinner within the three hours prior to sleep can aggravate symptoms of heartburn or acid reflux, making it difficult to get a good night's rest.
Chronic disease risks
Beyond the immediate discomfort, eating late has been linked to an increased risk of developing chronic diseases. Epidemiological studies have found an association between eating late and an increased risk of cardiovascular disease, such as stroke and heart failure.
Should we rethink what time we eat dinner?
Although the Spanish tradition of eating dinner late is part of their culture, it is essential to reconsider this habit in light of scientific evidence. Bringing dinner time forward and allowing our body to rest and recover during the night can be a valuable investment in our long-term health. And you, what time do you usually eat dinner, did you know these risks associated with eating late? Tell us in the comments :)
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