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Nowadays people do a lot for their health. For fitness, we go to the gym, go on diet, and adopt healthy eating habits. But do you know that what is on your plate is more important than when you eat dinner. It may sound a bit strange, but now both scientists and doctors have started believing that the time of eating has a big impact on your health.

Even in ancient India, people used to eat food early. Usually one’s last meal was eaten before sunset. There were many reasons behind this. The first reason was synchronization with the natural biological clock or circadian rhythm. The second reason was the health of digestion and intestines. The third and simpler reason was that at that time there was no electricity or modern lights, so people used to go to sleep early. It is also said in Ayurveda that the digestive fire becomes weak after sunset. This is the reason why it becomes difficult to digest food at night.

Disadvantages of eating food late at night

Eating food late at night affects both your stomach and body. This slows down the process of burning fat. Insulin sensitivity may drop by 30-40 percent. Sleep hormones are affected. The digestive system does not function properly. When you eat late at night, the body is busy with digestion instead of its repair and detox work. Therefore, you may feel heaviness, flatulence or fatigue even after 8 hours of sleep.

Why is it important to eat at the right time?

Research published in the National Library of Medicine also states that eating food early in the evening has a positive effect on the body. There are many benefits of eating dinner early. Insulin sensitivity improves. Glucose levels can drop up to 15 percent at night. Quality of sleep is better. Keep the amount of calories the same when you eat late night and early dinner. This is because after sunset, melatonin levels increase, which helps in sleep, and insulin secretion decreases. If you eat food at this time, sleep may get disturbed and the risk of fat accumulation in the body increases.

Even small delays make an impact

Even a difference of two and a half hours can make a big difference. For this, if you eat food at 7 pm, then sleep will be better and sugar level will remain stable. But if you eat food at 9:30 pm, the sugar level will increase rapidly. In particular, it can be even more dangerous for people with diabetes or fatty liver. Eating late at night can increase their sugar level by 30-50 percent.

Also read: Body fat is decreasing but weight is not decreasing, know where is the problem

Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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People know that nutritious food is very beneficial for our body, because good and nutritious food reduces the risk of stomach related diseases, which is very beneficial for our body. But do you know what type of food we should eat in our daily routine and do you know when we should eat. Many people do not know at what time we should consume food, which is very effective for our health. If you consume food at the right time, it is very good for our gut health.

Why is it easier to digest heavy food during the day?

If you consume heavy food during the day, it does not have much effect on our digestive system, because our digestive power is strongest during the day. There is something in our body that works like a clock, which is called circadian rhythm. It completes the 24 hour cycle in our body. When there is light, our body knows that it is time to wake up, work and eat and when it is dark, our body knows that it is time to rest and sleep.

Why is eating late at night harmful?

If you consume food at night, it can be very dangerous for our health and can give us stomach related diseases. When a person consumes food late at night, the body is forced to do the work of digestion at that time too, whereas late at night the body works to produce growth hormone. Due to this, we may suffer from many types of stomach related diseases, such as indigestion, flatulence and heaviness in the stomach.

right time to have dinner

According to doctors, if any person wants to remain healthy and healthy and keep his stomach healthy and avoid diseases related to it, then he will have to develop the habit of eating dinner or eating early at night, which is very beneficial for our health and also strengthens our digestive system. According to doctors, dinner should be had between 6 pm and 8 pm. Eating early dinner reduces the risk of diabetes to a great extent and good bacteria start growing in the stomach. Eating dinner early gives our digestive system more time to digest the food, which is important for our health.

Also read: How dangerous is listening to loud music while driving, know what experts say?

Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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It often happens that we keep our diet under good control throughout the day. Have breakfast properly, lunch is balanced and everything goes well till evening. However, as soon as night falls, especially before sleeping, one suddenly starts having a strong desire to eat sweets. Sometimes chocolate, sometimes ice cream, sometimes some high-calorie snack and then it also comes to my mind that why am I so weak, most people believe that the desire to eat at night is a lack of will power or weakness of discipline.

Research from Harvard and other big institutions tells a different story. The biological system of body and brain works behind this. Health experts say that the craving to eat chocolate or sweets at night is the result of natural changes in the brain and body.

The body’s circadian rhythm and nighttime hunger
Our body has an internal clock, which is called circadian rhythm. This clock decides when we will sleep, when we will feel hungry and when the body will be most active. As the evening approaches, the body starts moving towards rest, the decision-making power of the brain starts decreasing, self-control becomes weak. At this time the mind is more attracted towards things that give quick pleasure. That’s why I don’t feel like eating salad or vegetables. But chocolate, sweets or junk food become very attractive.

What is the reason behind the craving to eat chocolate at night?

At night, the brain needs quick energy and needs to feel good immediately. In such a situation, chocolate and sweet food items give instant sugar and activate the reward system of the brain. That’s why the brain says just eat some chocolate, you will feel good. This is not laziness or weakness, but a natural reaction of the brain.

Why do cravings increase?

If you do not get enough sleep, then the problem of cravings increases due to lack of sleep. Research shows that due to less sleep, the ghrelin hormone (which increases appetite) increases by 20–30 percent. At the same time, the leptin hormone (which signals fullness) decreases. This means you feel more hungry, feel less full and the desire to eat sweets increases more at night.

Apart from this, the scans done on the brain have revealed that due to lack of sleep, the brain becomes more active after seeing high calorie food, but the self-control part (prefrontal cortex) becomes slow i.e. very fast and has less power to say no, hence it becomes difficult to stop oneself from chocolate at night.

Disadvantages of eating late at night

If eating late at night every day becomes a habit, then you feel more hungry the next day, blood sugar level may increase in the morning, quality of sleep gets poor, weight gradually increases, metabolism is adversely affected, even if the calories are equal, but the time of eating matters a lot for the body. Apart from this, using the phone at night does not give rest to the mind, sleep comes late, pictures of food are seen on social media and videos. All these keep the reward system of the brain active and further increase the desire to eat chocolate or snacks.

How to reduce night cravings?

The good thing is that it does not require much strictness or willpower. Some easy measures like make it a habit to sleep on time, switch off the mobile 1 hour before sleeping, eat protein and fiber rich food during the day, keep bright lights to a minimum at night and understand the natural rhythm of the body.

Read also Want to make Naan or Litti at home without tandoor, use this hack to make your cooker an oven.

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In today’s fast-paced life, the most ignored part is our intestine. Often people ignore stomach problems considering them minor, whereas our gut health affects almost every process of the body. From digestion to sleep, skin, mood, immunity and energy.

How we wake up in the morning, what we eat and drink, when we sleep and what small habits we adopt throughout the day. All these together make our gut healthy and unhealthy. This is the reason why doctors and researchers around the world emphasize on Gut Health by calling it the second brain. Meanwhile, Dr. Saurabh Sethi, a famous gastroenterologist and hepatologist with 25 years of experience, trained at AIIMS, Harvard and Stanford, has shared very simple but effective habits in an Instagram post. He says that how healthy our stomach will be in the coming years depends on the habits formed today. So let us know what effective rules have been suggested by G AMS-Trend Doctor for better Gut Health.

1. Start the morning not with mobile – Dr. Sethi says that looking at the phone as soon as you wake up increases stress, because cortisol is already high in our body in the morning. Scrolling the screen at this time makes the mind more restless. Instead, take 1–2 minutes to express gratitude for your day. It activates the vagus nerve, which improves both digestion and mood.

2. Take sunlight for 10 minutes in the morning – Light morning sunlight resets the body’s circadian rhythm. This improves Vitamin D, improves mood and balances the intestinal clock, which means it helps your digestive system to function properly throughout the day.

3. Walk for 10 minutes after eating – Doctors believe that a light walk after eating is the easiest way for digestion. Due to this, food gets digested quickly and well, blood sugar does not increase suddenly, and heavy sleep that comes after eating does not occur. Just a 10 minute walk after eating is enough.

4. Eat fermented things three times a week – Fermented things increase good bacteria in the intestine. These include curd, kefir, kimchi and kanji. Dr. Sethi says that there is no need of any capsule for this, natural food is enough.

5. Increase herbs and spices in food and drinks – Traditional spices of India not only enhance the taste but are also a boon for the intestine like turmeric, ginger, cumin, fennel and black pepper. These help in digestion, reduce inflammation in the intestine and strengthen the microbiome.

6. Keep a fixed limit of 12 hours for daily meals – Limit eating from 8 am to 8 pm. This gives adequate rest to the intestine at night, and the detox process improves. Limiting eating time improves digestion, keeps weight under control and improves sleep quality.

7. Eat berries regularly – Berries increase good gut bacteria and reduce oxidative stress in the body. Before eating them, it is advisable to wash them thoroughly with baking soda and water to remove any chemicals.

8. Get good sleep of 7 to 8 hours – Sleep is as important for the intestine as food, Dr. Sethi says that the microbiome repairs itself at night. Staying up late at night not only disturbs digestion but also increases the desire to eat sweets the next day. Therefore, at least 7-8 hours of calm, deep sleep every day is necessary.

Read also Kidney disease data: 1 out of every 10 people in India is suffering from kidney disease, know the condition of Pakistan, Bangladesh and other neighboring countries.

Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Is waking up at 3 am normal: Sometimes I wake up before the alarm rings. No sound, no movement, just restlessness inside the mind. If you wake up early every day and don’t understand the reason, it may be that your body is giving you an important message. Let us tell you what message your body wants to give you.

What is your body clock like?

Waking up suddenly at 3:47 in the night may seem like a coincidence, but it does not happen often. A very precise 24-hour cycle runs inside our body, which is called circadian rhythm. It controls everything from hormone release to body temperature. This chakra is in a very sensitive state between 2 and 5 in the morning. This is when the cortisol hormone slowly begins to rise to wake you up naturally around sunrise. But when the stress is high, instead of waking you up quietly, it suddenly jerks you out of sleep. This happens due to some reasons.

sleep’s worst enemy

Chronic stress not only spoils the mood but also changes the sleep structure. Instead of smoothly moving through the different stages of sleep throughout the night, the body remains on high alert. As a result, instead of deep sleep, sleep is interrupted midway. The brain is most active especially during REM sleep. Memories, emotions and incomplete thoughts are processed at this time. This is the reason why stressed people often wake up from REM sleep early in the morning and they also remember this moment.

What does your sleep schedule tell you about you?

If you wake up between 3 and 5 am every day, it may be an indication of your chronotype. That means your natural sleep-wake clock. Some people are made to rise with the sun, while others are active only by staying up late at night. Today’s 9 to 5 lifestyle often clashes with these biological clocks, which is called “social jet lag”. Especially for night owls (people who are active at night), forced waking up in the morning can cause stress and imbalance.

Ways to avoid this

The good thing is that you are not completely helpless. If you have started waking up early every morning, then adopt these things-

• Note your sleep pattern through diary or app.
• Reduce screen time at night so the body clock doesn’t get confused.
• Avoid caffeine and alcohol before sleeping, they disturb REM sleep.
• Manage stress throughout the day, deep breathing, walking or writing can help.
• As far as possible, make a routine according to your chronotype. Even small changes can have a big impact.

If you are constantly waking up between 3 and 5 in the morning, it is not just a sleep issue. Your body is warning you about stress, lifestyle and routine. Listening to these signals is important for better sleep and better health.

Also read: Neha Dhupia Anti-inflammatory Challenge: I don’t change clothes, I get fit according to them… This actress’s 21 days fitness routine will make her fat to fit.

Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Light is very important in the lives of all of us. Sunlight gives us energy during the day, and as soon as evening comes, we light up our homes. The light from above, the lamp in the room, the glowing screen of the TV and the blue light of the mobile all together make the night as bright as day. There are so many lights on the roads that real darkness can hardly be seen anymore. But do you know that this constant light can take a toll on your heart health.

Recently, a study published in JAMA Network has revealed that exposure to excessive light at night has a negative impact on heart health. It not only disturbs your sleep but also the entire circadian rhythm of the body and has a direct impact on your heart. In such a situation, today let us tell you what work you can do with the lights on in the house in the evening so that you will never have a heart attack.

What was revealed in the study?

Researchers said that when we come in contact with bright light at night. Be it the light in the room, the brightness of the mobile screen or the street light outside, our body gets confused. The body senses that it is daytime, and goes into a state of wakefulness. Due to this our hormones and sleep patterns get disturbed. Due to this disturbance, blood pressure in the body increases, heart rate increases, and reactions like inflammation begin. If this happens for a long time, the risk of serious problems like heart diseases, heart attack and stroke increases.

The results of this study were shocking. People who lived in the most light at night. Like sleeping with bright lights in the room or using the phone late at night. They were found to have 32 percent higher risk of coronary artery disease, 56 percent higher risk of heart attack, and 30 percent higher risk of stroke. And the special thing is that these risks remained even when the researchers took into account other things such as exercise, diet, genetic factors and sleeping habits, that is, only night light was becoming a big risk for the heart.

What work can you do with lights so you will never have a heart attack?
If you want your heart to remain healthy for a long time, now is the time to dim the night light. According to experts, dim the lights in the house after sunset, put thick curtains or black out curtains so that outside light cannot enter, stop looking at mobile, TV or laptop screen at least an hour before sleeping, use light yellow or warm light in the bedroom and avoid bright white light.

Also read: Actor Satish Shah died due to this disease, know at which stage it becomes dangerous?

Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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There are many important organs in our body, but eyes are one of the most important parts. Whatever we see, understand, read has a direct connection with our eyes. If eye health deteriorates, the quality of life is affected. Therefore it is very important to take care of eyes. But many people do not know that a big relationship with eye health is also related to our sleep, that is, if you do not sleep properly at night, then it affects your eyes also and you may soon need glasses or may have other problems in your eyes. Lack of sleep not only makes the body tired but also directly harms the health of the eyes. In such a situation, let us know how glasses can be worn even if you do not sleep well at night and what is its connection with the eyes.

What is the connection between sleep and eyes?

When we sleep, our body repairs itself. Tiredness, stress and work throughout the day cause strain on different parts of the body. Sleep is the time when our body and our eyes work to repair themselves. There is a thin layer around the eyes called tear film. It provides moisture to the eyes and protects them from drying. When we watch the screen on mobile, laptop or TV throughout the day, this tear film becomes dry and weak. But when we sleep with our eyes closed at night, this layer starts repairing itself. In such a situation, deep and timely sleep of 7 to 8 hours not only makes your mind and body fresh, but also keeps the health of your eyes healthy.

How can you wear glasses even if you don’t sleep well at night?

If you stay awake late at night, keep using mobile, or do not sleep properly, then your eyes do not get time to repair. Due to this, problems like dry eyes, burning sensation, itching, blurred vision etc. start. Due to lack of sleep, tiredness appears in the eyes, dark circles appear and gradually vision starts weakening. This means you may need glasses early. People who watch screens late at night, especially in the dark, put more strain on their eyes. In a dark room, the bright light of mobile or laptop puts pressure on the eyes and the eyes get tired quickly. Not only this, many times when people wake up in the morning, they feel heaviness and dryness in the eyes. Our body runs on a circadian rhythm, meaning the body has a habit of sleeping and waking up at a fixed time. If you sleep and wake up at the same time every day, your body recovers well.

Read also Risk of diseases increasing from eating plates, ICMR’s big revelation on pulses and rice

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If you wake up every day between 3 and 5 am every day without any alarm, then your body may be giving you an important sign. This is not just a coincidence, but can be associated with your body clock and bad lifestyle. Our body has a 24 -hour internal rhythm, which is called a circadian cycle.

This cycle controls the body’s hormones, temperature and sleep. Between 2 and 5 am, your body starts increasing the production of hormone cortisol that is cautious. Usually, this hormone wakes you slowly, but if you are under more stress, the cortisol level increases very fast. This is why your sleep opens before the alarm rings.

Stressing your sleep bad

Long -term stress or stress not only spoils your mood, but also spoils your sleep. When you are in stress, your brain remains on high alert. In such a situation, when you are in deep sleep, your brain sees it as a danger and wakes you suddenly. Deep sleep is most effective in the early hours of the morning. Therefore, at this time you are most likely to wake up.

How to make your sleep better?

If you wake up early in the morning, then it can be beneficial for you to pay attention to these things.

• Understand sleep patterns: Use a journal or app to track your sleep pattern.
• Distance the screen: Watching a phone or TV till late night can make your body clock confused, so stay away from the screen before going to bed.
• Avoid caffeine and alcohol: Do not consume caffeine and alcohol before bedtime, because they obstruct your REM sleep.
• Reduce stress: Try to reduce stress not only at night, but all day. For this, resort to breathing exercises, walking or jogging.
• Change your schedule: Try to have your gold-wags schedule according to your chronotype. Small changes can also improve your sleep quality.

Finally, if you wake up continuously between 3 and 5 am, it can be an essential signal about your lifestyle, stress level and daily routine. By understanding these signs, you can get better and deep sleep.

Also read: Drink celery water daily for 10 days, stomach will be clean and fat will also melt

Disclaimer: Some information given in the news is based on media reports. Before implementing any suggestion, you must consult the concerned expert.

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