Health and Me

Ishita Srivastava

A Three-Hour Dinner Gap May Protect Your Heart, Study Finds

Fasting for three hours before bed can significantly improve heart health and reduce the risk of <span>coronary artery disease</span> (CAD) as well as other chronic conditions, an Arteriosclerosis, Thrombosis, and Vascular Biology study suggests. 

While many believe that diet plans such as <span>intermittent fasting</span> or time-restricted eating can help reduce their weight, researchers at Northwestern University have found that not eating three hours before going to <span>sleep</span> can reduce overnight blood pressure by nearly four percent, heart rate by five percent and strengthen overall heart rhythms. 

This can help reduce overall strain on the heart which lowers risks for conditions like hypertension and CAD. Additionally, the scientists also discovered a drop in blood sugar levels, improved  glucose tolerance and insulin sensitivity. 

Participants who underwent glucose tests also showed better insulin release  which tend to stabilize during the day. Additionally, an improved heart rate also lowered nighttime cortisol, which helped in metabolic balance.

Dr. Phyllis Zee, director of the Center for Circadian and Sleep Medicine and chief of sleep medicine in the department of neurology at Feinberg and corresponding author said of the results: "It's not only how much and what you eat, but also when you eat relative to sleep that is important for the physiological benefits of time-restricted eating."

The study authors also noted: "Extending overnight fasting duration by three hours in alignment with sleep improved cardiometabolic health in middle-aged/older adults by strengthening coordination between circadian- and sleep-regulated autonomic and metabolic activity. 

"This sleep-aligned time-restricted eating approach represents a novel, accessible lifestyle intervention with promising potential for improving cardiometabolic function."

<h2>Coronary Artery Disease: The Silent Killer</h2>

Despite being as a common heart disease, coronary artery disease (CAD) develops over years and has no clear signs and symptoms apart from a <span><a href="https://www.healthandme.com/health/heart-attack">heart attack</a></span>. The illness begins due to a buildup of fats, cholesterol and other substances known as plaque in and on the artery walls.

Over time, this can cause narrowing or blockage of the coronary arteries and block the supply of oxygen-rich blood to heart which can lead chest pain (angina), shortness of breath and ultimately, heart attacks.

Typically, those above the age of 45, having a biological family member with heart disease, lack of sleep, smoking, consuming saturated fats along with other autoimmune diseases such as lupus and rheumatoid arthritis can increase the risk of developing CAD.

Treatment options may include medicines and surgery. Eating a nutritious diet, getting regular exercise and not smoking can help also prevent CAD and the conditions that can cause it.

Nearly one in 10 Indian adults suffer from CAD and about two million people die from the disease annually. Apart from this, about 18 to 20 million American adults aged 20 and older are also affected about the disease.

<h2>Strokes: A Rising Crisis In India</h2>Additionally, heart <span>stroke</span>s are also one of the leading global health burdens, causing significant deaths and disability worldwide, including in India. Compared to Western countries, stroke also tends to occur at a younger age and is associated with a higher case fatality rate in the country.

One in seven stroke patients in India are young adults aged below 45 years, with hypertension leading as the major risk factor, according to a study by the Indian Council of Medical Research (ICMR).

The Global Burden of Disease Study 2021 identified hypertension, air pollution, tobacco smoking, high cholesterol, increased salt intake, and diabetes as the leading risk factors of stroke.

Incidence of stroke is increasing significantly in low- and middle-income countries (LMICs), especially in India, due to population growth, aging, and greater exposure to risk factors.

Health Conditions A-Z

health

intermittent fasting

Heart Attack

coronary artery disease

time restricted eating

stroke

stroke risk

heart failure

sleep

sleep cycle

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Fasting for three hours before bed can significantly improve heart health and reduce the risk of coronary artery disease (CAD) as well as other chronic conditions, an Arteriosclerosis, Thrombosis, and Vascular Biology study suggests. While many believe that diet plans such as intermittent fasting or time-restricted eating can help reduce their weight, researchers at Northwestern University have found that not eating three hours before going to sleep can reduce overnight blood pressure by nearly four percent, heart rate by five percent and strengthen overall heart rhythms. This can help reduce overall strain on the heart which lowers risks for conditions like hypertension and CAD. Additionally, the scientists also discovered a drop in blood sugar levels, improved  glucose tolerance and insulin sensitivity. Participants who underwent glucose tests also showed better insulin release  which tend to stabilize during the day. Additionally, an improved heart rate also lowered nighttime cortisol, which helped in metabolic balance.Dr. Phyllis Zee, director of the Center for Circadian and Sleep Medicine and chief of sleep medicine in the department of neurology at Feinberg and corresponding author said of the results: "It's not only how much and what you eat, but also when you eat relative to sleep that is important for the physiological benefits of time-restricted eating."The study authors also noted: "Extending overnight fasting duration by three hours in alignment with sleep improved cardiometabolic health in middle-aged/older adults by strengthening coordination between circadian- and sleep-regulated autonomic and metabolic activity. "This sleep-aligned time-restricted eating approach represents a novel, accessible lifestyle intervention with promising potential for improving cardiometabolic function."Coronary Artery Disease: The Silent KillerDespite being as a common heart disease, coronary artery disease (CAD) develops over years and has no clear signs and symptoms apart from a heart attack. The illness begins due to a buildup of fats, cholesterol and other substances known as plaque in and on the artery walls.Over time, this can cause narrowing or blockage of the coronary arteries and block the supply of oxygen-rich blood to heart which can lead chest pain (angina), shortness of breath and ultimately, heart attacks.Typically, those above the age of 45, having a biological family member with heart disease, lack of sleep, smoking, consuming saturated fats along with other autoimmune diseases such as lupus and rheumatoid arthritis can increase the risk of developing CAD.Treatment options may include medicines and surgery. Eating a nutritious diet, getting regular exercise and not smoking can help also prevent CAD and the conditions that can cause it.Nearly one in 10 Indian adults suffer from CAD and about two million people die from the disease annually. Apart from this, about 18 to 20 million American adults aged 20 and older are also affected about the disease.Strokes: A Rising Crisis In IndiaAdditionally, heart strokes are also one of the leading global health burdens, causing significant deaths and disability worldwide, including in India. Compared to Western countries, stroke also tends to occur at a younger age and is associated with a higher case fatality rate in the country.One in seven stroke patients in India are young adults aged below 45 years, with hypertension leading as the major risk factor, according to a study by the Indian Council of Medical Research (ICMR).The Global Burden of Disease Study 2021 identified hypertension, air pollution, tobacco smoking, high cholesterol, increased salt intake, and diabetes as the leading risk factors of stroke.Incidence of stroke is increasing significantly in low- and middle-income countries (LMICs), especially in India, due to population growth, aging, and greater exposure to risk factors.