Meal timing plays a surprisingly important role in our overall health, especially as we age. While skipping or delaying breakfast occasionally may seem harmless, new research suggests that consistently eating breakfast later in the day could indicate underlying health issues. A study published in Communications Medicine by researchers at Mass General Brigham followed nearly 3,000 adults over more than 20 years, highlighting links between delayed breakfast times and increased risk of fatigue, depression, oral health problems, and even higher mortality. Understanding how breakfast timing affects the body can help older adults take proactive steps toward healthier ageing.
How eating breakfast late can affect your health
According to the study, participants aged 42 to 94 who regularly delayed breakfast showed a higher risk of physical and mental health challenges. Researchers observed that for each hour breakfast was delayed, there was a 10% increased risk of mortality, even after accounting for lifestyle and demographic factors. Lead author Dr Hassan Dashti explained that meal timing could serve as an early warning sign of declining health, particularly in older adults.Late breakfast may also disrupt circadian rhythms, the body’s natural internal clock that regulates sleep, metabolism, and hormone release. Misaligned eating schedules can affect digestion, energy levels, and blood sugar regulation, further contributing to fatigue, weight gain, and metabolic disturbances.
Why meal timing matters for older adults
As we age, our bodies become more sensitive to changes in routine. Consistently eating later in the day may reflect reduced appetite, fatigue, or underlying medical conditions. Irregular breakfast patterns have been linked to:
- Mental health challenges: Late eating is associated with higher risks of depression and cognitive decline.
- Metabolic issues: Disrupted circadian rhythms can affect glucose metabolism and weight management.
- Oral health concerns: Delaying breakfast may reduce salivary flow and oral care routines, impacting dental health.
- Maintaining consistent meal times, particularly starting the day with breakfast, helps support natural circadian rhythms, stabilises energy levels, and promotes long-term physical and mental health.
Understanding the link between breakfast timing and cognitive function
Breakfast is often referred to as the most important meal for the brain, providing the fuel necessary for mental alertness and overall cognitive performance. Research increasingly suggests that late or skipped breakfast can negatively impact brain function in several ways:
- Memory and learning: Low morning glucose levels can impair short-term memory, attention span, and information retention. Studies show that students and adults who skip breakfast perform worse on memory tests compared to those who eat early.
- Focus and attention: Missing or delaying breakfast can reduce concentration, problem-solving ability, and reaction time. This may affect productivity, decision-making, and performance at work or school.
- Mood regulation: A delayed first meal can lead to irritability, increased stress, or feelings of fatigue due to fluctuating blood sugar levels. Consistent breakfast timing helps stabilise mood and energy throughout the day.
- Cognitive resilience in older adults: Older adults are at higher risk of cognitive decline. Regular breakfast consumption has been linked to better memory, mental clarity, and slower cognitive deterioration over time.
- Support for mental energy: Breakfast provides essential nutrients such as glucose, vitamins, and minerals that act as fuel for the central nervous system. Balanced meals with protein, fibre, and healthy fats support sustained mental energy rather than causing mid-morning crashes.
Practical tips for a healthier morning routine
- Eat breakfast within an hour of waking: Kickstart metabolism and provide energy for the day.
- Include balanced nutrients: Combine protein, fibre, and healthy fats to keep blood sugar stable.
- Avoid skipping meals: Regular meals prevent fatigue and promote stable circadian rhythms.
- Monitor changes in appetite or routine: Significant shifts in meal timing could indicate health issues.
- Stay active in the morning: Gentle exercise can reinforce natural energy patterns and digestion.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making any changes to your health routine or treatment.Also read | How sitting too long in the afternoon can increase stroke risk and what to do about it