Eating meals during these times is best for your cognitive health, study shows

eating schedule for older adults

Eating not only gives us the energy we need throughout the day, but it also supports our muscles, boosts immunity and may help us live longer lives. However, when and how much food we decide to eat during the day can also be crucial for our well-being—including our cognitive health.

A recent study published in Life Metabolism found consuming three balanced meals each day may be the most effective way to prevent cognitive decline, compared to sporadic or less evenly distributed ways of eating.

The authors wrote in the study that meal timing is essential in synchronizing the circadian clock system – part of the body’s internal clock that helps carry out essential functions and processes – particularly for peripheral tissues like the liver and adipose tissue (body fat). One of the most common and well-known circadian rhythms is the sleep-wake cycle.

“Also, meal timing influences critical factors related to cognitive declines, such as lipid profile, glucose regulation, insulin resistance and blood pressure,” the authors said.

Furthermore, other health experts say when a person’s circadian rhythm is disrupted by poorly balanced meals and sporadic eating habits, it can lead to negative effects on energy, blood sugar control, insulin regulation, hunger/fullness and more.

“Meal timing directly impacts our bodies’ circadian rhythm/clock,” Tara Bassi, MS, CNS, LDN, CHHC, a licensed nutritionist at Botanical Institute, told Seasons. “By eating your three balanced meals at appropriate times throughout the day, you are keeping your meal timing synchronized with your internal clock.”

The researchers also found skipping breakfast was associated with an increased risk of cognitive decline and worse cognitive function. This is because skipping breakfast often leads to consuming unusually large meals (excessive calorie intake) or sporadic eating times throughout the day, and those types of eating patterns have been shown to disrupt the circadian rhythm, Gabbie Ricky, MS, RDN, a dietitian nutrition coach, told Seasons.

In addition, skipping breakfast leads to poorer blood sugar control throughout the day, which can have negative effects on brain function, Jamie Feit, RD, a New York-based registered dietitian, told Seasons.

“People who skip breakfast are more likely to be obese and have other metabolic problems, which may also contribute to cognitive decline,” she said.

According to the researchers, those in the breakfast-skipping group were associated with a cognitive decline of 0.14 points per year. There were no other similar declines for the other eating patterns.

“It’s no surprise that these habits might be associated with poorer cognitive function. Sporadic or less evenly distributed ways of eating can often lead to blood sugar spikes and dips, as well as nutrient deficiencies,” Feit said. “Overall, eating three balanced meals a day is a good way to help keep your body and your mind functioning at their best.”

Examples of balanced eating habits and sporadic eating habits

Balanced eating means consuming a variety of foods from each food group throughout the day, Feit said. This includes eating three meals a day, as well as snacks in between meals. In addition, each meal should contain a combination of protein, carbohydrates and healthy fats.

This is an example of what balanced eating looks like in a day:

• Breakfast: Two eggs, two slices of toast, a side of fruit or oatmeal with mixed berries
• Snack: Banana and peanut butter or a hard-boiled egg
• Lunch: Salad with assorted vegetables, quinoa and salad dressing
• Snack: Yogurt and granola or mixed berries
• Dinner: Salmon, roasted root vegetables and potatoes with a sweet treat like a brownie or a pasta dish with different vegetables and a lean protein

On the other hand, unbalanced and sporadic eating habits lack consistency and routine. It could mean skipping breakfast, having a late lunch or even consuming a small dinner.

“An example of less evenly distributed times of eating would be skipping meals or only consuming one or two meals throughout the day,” Feit said. “This can lead to nutrient deficiencies and overall an unbalanced diet.”

Most beneficial eating times for older adults

There is no set schedule or right way for older adults to consume food; however, there are certain times of day that may be more beneficial for them to eat, Feit said. For example, consuming foods earlier in the day could help promote better digestion and prevent indigestion or heartburn at night.

“Older adults may also find that eating smaller, more frequent meals throughout the day helps to boost energy levels and keep them feeling fuller longer,” she added. “Ultimately, it’s important for older adults to listen to their bodies and eat when they are hungry.”

Bassi added it’s also important that you don’t go to bed hungry because that can disrupt your “melatonin production, sleeping patterns, and cause you to wake during the night.”

While there is no set schedule, Anisha Gupta, RD, a registered dietitian and nutrition coach, told Seasons she recommends consuming foods every three to four hours, whether that be a meal or snack.

“Even if you wake up later in the day like at 11 and end up having more of a lunch type of a meal, that’s still OK if you’re eating within the one to two hours of waking up,” she said. “If we go too long without eating, then that can result in moodiness, low blood sugar and can impact behavior. That’s why it’s important to eat every three to four hours.”

With that being said, here are some tips that experts recommend that may help for a more consistent and balanced eating regimen:

• Set a schedule/reminders of when to eat.
• Try eating meals generally around the same time each day.
• Consume a snack or pack one if you are traveling.
• Meal prep so foods are easily and readily available when you want them.
• Eat within one to two hours of waking up and eat a balanced and nutrient-dense meal every three to four hours.
• Consider any medications or prescriptions that should be taken with or without food.

“Listen to your body: If you are hungry, eat; if you are full, stop eating,” Bassi said. “The first step you can take here is to start your day off with a healthy, balanced and filling breakfast and eat it within one hour of waking up.”