Doctors name two evening habits that can reduce blood pressure and sugar levels
Photo: Habits that are beneficial for the heart (Freepik)
A simple change in evening habits can significantly improve heart and metabolic health markers. These steps are accessible to almost everyone, The Independent reports.
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What the study found
Researchers reported that avoiding food for three hours before bedtime and dimming the lights in the evening help stabilize blood pressure, heart rate, and blood glucose levels in people at increased risk of cardiovascular disease.
The study lasted 7.5 weeks and involved 39 overweight adults. Participants were divided into two groups. The first group finished eating at least three hours before bedtime and underwent overnight fasting for 13 to 16 hours. The second group maintained a habitual fasting window of 11–13 hours.
Importantly, diet composition and calorie intake did not change. Scientists focused specifically on the timing of food consumption. Both groups also dimmed the lights three hours before bedtime, as this helps better synchronize circadian rhythms with the natural day–night cycle.
The results were notable. Those who ate dinner earlier experienced healthier patterns of nighttime blood pressure and heart rate.
In addition, after glucose intake, the pancreas responded more effectively. Insulin release improved, and blood sugar levels remained more stable.
Scientists emphasize that the body’s internal biological clock plays a key role in regulating metabolism. Disruptions to it are linked to a higher risk of chronic diseases, including type 2 diabetes, non-alcoholic fatty liver disease, and heart disease.
Study author Daniela Grimaldi stressed that it is not only what and how much a person eats that matters, but also when they eat in relation to sleep.
An early dinner and overnight fasting aligned with biological rhythms could become a practical and accessible prevention strategy for people at increased risk of heart disease without strict diets or radical restrictions.
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