Does Daytime Eating Benefit Mental Health?

Researchers from Brigham and Women’s Hospital developed a study that supports the idea that meal timing may be able to influence mental health, particularly depression-like mood levels. Their study simulated night work and compared the effects of daytime and nighttime eating versus exclusive daytime eating.

According to the research team, symptoms of depression-like mood had a 26 percent increase while symptoms of anxiety-like mood had a 16 percent increase among participants who were in the daytime and nighttime meal control group.

On the other hand, this increased mood vulnerability was not experienced by members of the daytime-only eating group. This suggests that meal timing intervention may have something to do with mental health.

Co-corresponding author Frank A. J. L. Scheer, PhD, Director of the Medical Chronobiology Program in the Brigham’s Division of Sleep and Circadian Disorders, said: “Our findings provide evidence for the timing of food intake as a novel strategy to potentially minimize mood vulnerability in individuals experiencing circadian misalignment, such as people engaged in shift work, experiencing jet lag, or suffering from circadian rhythm disorders.”

Co-corresponding author Sarah L. Chellappa, MD, PhD, added: “Our findings open the door for a novel sleep/circadian behavioral strategy that might also benefit individuals experiencing mental health disorders. Our study adds to a growing body of evidence finding that strategies that optimize sleep and circadian rhythms may help promote mental health.”

Chellappa is now in the Department of Nuclear Medicine, University of Cologne, Germany, but completed work on this study while at the Brigham.

The team emphasized that future studies in shift workers and clinical populations are still necessary to establish how meal timing can prevent increased mood vulnerability. They said that while further studies are needed, their study introduces a new ‘player’ to the table, referring to meal timing as an influential factor in mental health.

“Meal timing is emerging as an important aspect of nutrition that may influence physical health,” said Chellappa. “But the causal role of the timing of food intake on mental health remains to be tested. Future studies are required to establish if changes in meal timing can help individuals experiencing depressive and anxiety/anxiety-related disorders.”

The researchers got these results with the help of 19 participants who were subjected to simulated night work over the course of two weeks. One half of the group had meals during both daytime and nighttime hours. The other half only ate during the day.

During the simulated night work, there were no changes in mood for the participants in the daytime meal intervention group.

It is worth noting that participants who had a greater degree of circadian misalignment experienced more depression-like and anxiety-like mood levels.

This study is important because shift workers account for up to 20 percent of the workforce. They are directly responsible for a lot of factory work, hospital services, and essential services that require round-the-clock shifts. They are the ones who are most vulnerable to depression and anxiety-like symptoms due to their circadian misalignment and body clock disruption. This is partly the reason they have a 25 to 40 percent higher risk of depression and anxiety.

Researchers are looking into whether avoiding meals at nighttime could help promote mental health for shift workers. Limiting meals to the daytime may help prevent mood vulnerabilities that are associated with the night shift.

Researchers placed an emphasis on shift workers and the potential benefits of daytime eating for their mental health. While further studies have to be conducted on the benefits of eating only during the day, there are several noteworthy benefits to eating throughout the day.

According to research, eating regularly throughout the day can have positive effects on mental health, including:

Mood stabilization: Skipping meals or going long periods without food can cause drops in blood sugar levels, leading to irritability, fatigue, and mood swings. Eating regular, balanced meals throughout the day can help stabilize blood sugar levels and improve overall mood.

Improved cognitive function: The brain requires a steady supply of glucose to function properly, and skipping meals or eating irregularly can cause cognitive function to suffer. Eating regular meals throughout the day can provide the brain with a consistent supply of glucose, leading to improved cognitive function and better mental performance.

Reduced anxiety and depression: Studies have shown that people who eat regular meals throughout the day are less likely to experience symptoms of anxiety and depression than those who skip meals or eat irregularly. Eating a balanced diet that includes all essential nutrients can help reduce stress and promote better mental health.

Increased energy and productivity: Regularly fueling the body with nutritious meals can help boost energy levels and improve overall productivity. Eating regular meals throughout the day can help keep the body and mind alert and focused, leading to increased productivity and better mental performance.

Eating regularly not only benefits your mental health, but also your physical health. For example, it can boost your metabolism. Eating regularly throughout the day can boost your metabolism and help you burn calories more efficiently.

By eating at regular intervals throughout the day, you can maintain steady blood sugar levels, which in turn provides sustained energy throughout the day. It even enhances nutrient absorption, which keeps your body healthy.

Additionally, eating regularly reduces the likelihood of overeating at mealtimes. By keeping you satisfied and full, you can avoid cravings for unhealthy foods. This helps you prevent weight gain.

Those who eat smaller, more frequent meals throughout the day are able to avoid digestive issues like constipation, bloating, and heartburn.

If you are trying to build muscle, eating regularly can help you maintain your muscle mass by providing a steady supply of nutrients to your muscles.

While researchers are still studying the benefits of daytime eating for shift workers, you should stick with consistent meal timing. At the end of the day, it’s all about sticking with a healthy and balanced diet.

Aside from maintaining consistent meal times, there are other ways you can use your diet to minimize your risk of mental health disorders like depression and anxiety.

For example, socializing with others during meal times can provide a sense of connection and improve your mood.

What you eat also matters. Make sure you eat plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats.

Consume foods rich in Omega-3 fatty acids such as salmon, walnuts, flaxseeds, chia seeds, and soybeans as they may help reduce symptoms of depression. Also consume probiotic-rich foods such as yogurt, kefir, kimchi, and sauerkraut as they may help improve gut health on top of reducing the symptoms of depression.

Stay hydrated by drinking plenty of water and avoiding sugary drinks. As much as possible, limit your intake of processed foods, sugary snacks, and high-fat foods as they may have negative impacts on your mood and energy levels.

If you want to avoid impulsive and unhealthy food choices, plan your meals and snacks in advance. Eat mindfully by focusing on the present moment, savoring the taste, and paying attention to your hunger and fullness signals.

Paying attention to what you eat and when is a good way to keep your mental health in check. You need to take care of your mental health just as much as your physical health.

When you have good mental health, you are more productive at work and at home. You can focus better, make better decisions, solve your problems, and achieve your goals. It also allows you to deal with stress and challenges in a healthy way, equipping you with the tools you need to handle life’s ups and downs.

You feel better about yourself when you take care of your mental health. It improves your self-esteem and gives you a more positive outlook on life. You also become more confident in your abilities.

Even more importantly, it protects you from mental illness. Common mental health disorders include depression, anxiety, and bipolar disorder. Taking the time to take care of your mental health is a good way to avoid these mental health conditions.

When you have good mental health, you are able to maintain healthy relationships with other people. You can have fulfilling relationships with the people around you.

Good mental health even extends into your physical health. You can avoid problems like headaches, chronic pain, fatigue, heart disease, diabetes, and obesity.

Overall, you will simply feel happier, which leads to an improved quality of life. It enables you to enjoy your daily activities, work, and relationships.  Mental health remains an essential part of overall health and well-being.

If you or someone you love is struggling with a mental health disorder or a substance use disorder, look for a treatment facility near you. Your road to recovery through rehab starts today. Don’t hesitate to seek proper medical treatment.

Treatment is an addicted individualʼs best option if they want to recover. Beating an addiction not only requires eliminating the physical dependence, but also addressing the behavioral factors that prevent them from wanting to get better. Simply quitting may not change the psychological aspect of addiction. Some people quit for a while, and then take drugs or alcohol again, only to overdose because they did not detox properly. Recovery involves changing the way the patient feels, thinks, and behaves.