The research team from the Barcelona Institute for Global Health (ISGlobal) examined the link between circadian rhythm – physiological processes that take place within a living organism in the span of 24 hours – and cancer. They found that the timing of meals has a significant influence on cancer risk.
Their study involved 1,205 breast cancer patients, 621 prostate cancer patients, 1,321 healthy women, and 872 healthy men. The healthy male and female participants did not work night shifts – they served as the control group. (Related: Use extra virgin olive oil regularly to lower your breast cancer risk, study finds.)
To avoid cancer, eat dinner early and wait for two hours before going to bed
The ISGlobal researchers conducted individual interviews and gave each participant a questionnaire. They gathered information on the sleeping and eating habits of the participants. They also took note of risk factors for cancer that could be linked to the circadian rhythm.
All participants confirmed that they took breakfast, lunch, and dinner. One out of every three participants ate snacks in the afternoon while 7 percent of them enjoyed a snack after dinner.
The interviews and surveys showed that participants who went to sleep two hours after eating dinner had a 20 percent lesser risk of developing breast cancer and prostate cancer. Furthermore, people who ate their last meal of the day before 9:00 P.M. displayed a lower risk of cancer than participants who had dinner or an evening snack after 10:00 P.M.
The results of the study indicated that there is a connection between meal timing and the risk of breast cancer and prostate cancer. Once a person finishes eating dinner, he or she should wait for at least two hours before going to bed. Furthermore, eating dinner early may help reduce the risk of both cancers.
Eat healthy foods or snacks and time them wisely
A 2013 study by Oregon Health & Science University researchers revealed that people are naturally predisposed to eating foods that contain lots of salt, starch, or sugar during the night. This was acceptable in earlier times since rich foods were made using fresh, natural ingredients and safer processes.
However, foods today contain numerous artificial additives and processed ingredients. Diets rich in these foods have been linked to increased risks of cancer and obesity.
In order to reduce the risk of cancer, people should replace all junk food and processed food in their home with healthier alternatives. They should also eat freshly-prepared meals as often as possible. Other recommendations include choosing organic foods and ingredients, reducing the size of meals, thoroughly chewing food, and – most importantly – not eating after 9:00 P.M.
As for snacks, berries should be at the top of the list. Berries are superfoods that increase energy levels, improve metabolic processes, sharpen memory, and support brain function.
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