Post by : Sameer Farouq

Due to demanding work schedules and hectic lifestyles, many individuals find themselves dining late in the evening. While this habit isn't ideal for health, Bengaluru nutritionist Anupama Menon provides insightful suggestions to alleviate the adverse impacts associated with late-night dinners. Her tips were detailed in an engaging Instagram post titled “Late shift? Here is how to fix the damage.”

One of her key recommendations is to establish a defined fasting window. She advises tracking the time dinner concludes, ensuring at least a 12-hour gap before the next meal. This allows the body to enhance digestion and affords the digestive system necessary rest. For instance, if dinner wraps up at 10 pm, the first meal should ideally be around 10 am. For women over 40 or individuals experiencing stress, she recommends a fasting window of 12 to 12.5 hours. Meanwhile, those with a balanced lifestyle may extend this to 14 hours, but no more.

Another crucial guideline is to aim for a meal at least two hours prior to bedtime, promoting easier digestion and more restful sleep. For example, if the dinner hour is set at 9 pm, resting by 11 pm is suggested. Yet, for those constrained by work shifts or lengthy commutes, Anupama proposes a practical alternative: enjoy a well-rounded meal earlier at work, and upon returning home late, opt for something lighter, such as soup, salad, or a small snack. This approach keeps the stomach content without overwhelming it.

Additionally, Anupama offers tailored advice for night shift workers. For instance, individuals finishing their work at 4 am might adapt their eating schedule by having a hearty dinner around 10:30–11 pm, followed by a small snack around 1:30–2 am, sleeping by 5 am, and waking around noon for lunch. Such a regimen helps maintain a consistent bodily rhythm despite unconventional hours. While imperfect, she believes this is an effective strategy for those who must adhere to late working routines.

Ultimately, Anupama stresses that no guideline can entirely replace regular meal times or adequate sleep. Yet, in challenging circumstances, adapting wisely is crucial. Her insights serve as a beacon of hope for office workers, night-shift personnel, and busy individuals, demonstrating that even late-night eating can be managed healthily and realistically.

#Health #Wellness #Fitness