Senior Dietitian at Shah Hospital, Kaithal, Dr Archita Mahajan has shared a simple yet effective method to support hormonal balance — eating dinner early between 6:00 pm and 8:00 pm for a few months.
According to Dr. Mahajan, having an early dinner helps maintain the balance of important hormones like melatonin (sleep hormone) and cortisol (stress hormone). It supports the body’s circadian rhythm, positively impacting energy levels, mood, and overall metabolic health.
Why Early Dinner Helps
1. Better Blood Sugar Control
Eating earlier in the evening helps stabilize blood sugar levels overnight. This is particularly beneficial for people with diabetes or pre-diabetic conditions. Late-night meals may cause elevated morning blood sugar levels.
2. Improved Digestion
Digestion slows down at night. Eating earlier gives the body enough time to properly digest food and absorb nutrients, which also improves sleep quality.
3. Enhanced Sleep Quality
Good sleep is essential for hormonal balance, especially cortisol and melatonin regulation. A light and early dinner promotes deeper and more restful sleep.
4. Weight Management
Early and light meals help maintain stable blood sugar levels, supporting weight control. Balanced weight contributes to proper insulin function and overall hormone stability.
Diet & Nutrition Tips for Hormone Balance
- Protein Intake: Include lean meat, eggs, pulses, and tofu in every meal. Protein is essential for hormone production.
- Healthy Fats: Consume avocado, nuts, olive oil, and omega-3 rich fatty fish.
- Fiber-Rich Foods: Eat fruits, vegetables, and whole grains to support digestion and hormonal detoxification.
- Avoid Sugar & Processed Foods: Refined carbs and excess sugar disturb insulin balance.
- Ashwagandha & Flaxseeds: May support hormonal balance, but should be taken only after medical advice.
Lifestyle Changes for Hormonal Health
- Regular Exercise: Daily physical activity keeps hormones regulated.
- Stress Management: Yoga, meditation, and deep breathing help reduce cortisol levels.
- Adequate Sleep: Proper sleep is crucial for hormone regulation.
- Weight Control: Maintain a healthy weight; overeating or undereating both disturb hormones.
- Quit Smoking: Smoking disrupts hormonal balance.
Additional Tips
- Gut Health: Include probiotics to improve digestion and hormone metabolism.
- Stay Hydrated: Drink sufficient water and avoid sugary beverages.
- Sun Exposure: Get adequate sunlight for Vitamin D, which plays a role in hormonal health.
Dr. Mahajan emphasizes that small and consistent lifestyle changes, especially early dinner habits, can significantly improve hormonal balance over time.
