In a world obsessed with complex diet plans, a gastroenterologist and a Bollywood star are highlighting a surprisingly simple yet powerful health strategy. The key, they say, lies not in what you eat, but when you eat and sleep.
The Power of Timing: Anushka Sharma's Routine and Dr. Pal's Advice
Popular gastroenterologist Dr. Palaniappan Manickam, known widely as Dr. Pal, recently used an Instagram reel to deliver a clear message. He suggests that instead of endlessly chasing new fad diets, people should focus on fixing two fundamental timings: dinner and bedtime. This, he explains, is crucial for improving gut health and sustaining energy levels throughout the day.
This isn't just theoretical advice. Actor Anushka Sharma personally follows this regimen, finishing her last meal of the day between 5:30 and 6:00 pm and heading to bed around 9:00 pm. She has credited this straightforward shift with solving her sleep issues, eliminating morning grogginess, and boosting her overall energy.
The Science of Your Internal Clock
The rationale behind this advice is deeply rooted in our biology. Every person functions according to a circadian rhythm, an internal body clock that synchronizes physiological processes with the cycle of light and darkness. Our digestive system is most active during daylight hours, efficiently producing enzymes to break down foods like roti and rice.
As evening approaches, digestion naturally slows down. This allows the body to shift its focus to repair, recovery, and detoxification. Crucial processes like the release of growth hormone peak around midnight. Dr. Pal explains that eating late forces the digestive system to work overtime during its designated rest period. This disruption often leads to uncomfortable symptoms like bloating, acidity, and a feeling of sluggishness.
Modern research substantiates this view. Studies indicate that consuming a large portion of daily calories late in the evening can alter clock-related genes, slow down fat metabolism, and lead to elevated blood sugar levels. This wisdom is ancient; Ayurveda has recommended finishing meals before sunset for centuries to maintain the body's natural balance.
Measurable Health Benefits of an Early Dinner
Adopting an early dinner schedule—ideally concluding between 6:00 and 8:00 pm—triggers several positive changes in the body:
- Better Blood Sugar Control: It helps manage glucose levels more effectively and prevents sharp insulin spikes, a critical factor in preventing diabetes.
- Gut Rest and Repair: An extended overnight fasting window allows the gut to rest. This promotes the growth of healthy gut bacteria and helps reduce inflammation.
- Reduced Acid Reflux: Older clinical studies show that early dinners can significantly decrease incidents of nighttime acid reflux and improve overall digestion.
In the Indian context, where dinners often extend beyond 9:00 pm, cultivating this habit could be a potent tool to counter the rising trends of obesity and early-onset cardiovascular diseases. Anushka Sharma reported noticing benefits like deeper sleep, clearer mornings, and improved mental focus relatively quickly after making the change.
Long-Term Shifts for Lasting Wellness
With consistent practice, the benefits expand beyond initial improvements. Digestive comfort is often the first noticeable change, with reductions in gas, acidity, and post-meal heaviness. Sleep becomes more profound and restorative, enabling efficient bodily repair.
Over time, blood sugar levels stabilize, which can slow or prevent the progression toward prediabetes. Heart health improves as risks associated with late-night eating diminish. Even mood can benefit, as stable circadian rhythms are known to support emotional balance.
Dr. Pal often humorously points out the perils of erratic eating, like snacking at 4 a.m., but the underlying science is serious: irregular meal times significantly increase the risk of weight gain. Anushka has also noted that her husband, cricketer Virat Kohli, treats sleep as non-negotiable for maintaining peak performance and health.
Weaving the Habit Into Your Daily Life
Dr. Pal's recommendation is practical and straightforward: aim to finish dinner by 7:00 pm, target a bedtime of 10:30 pm, and maintain this schedule consistently for at least a week to feel the difference. Opting for lighter evening meals, such as khichdi or steamed vegetables, aligns with both this advice and traditional dietary wisdom.
Anushka Sharma has integrated this rhythm as a family habit, planning substantial daytime meals and initiating an early wind-down routine despite a hectic schedule. For many Indians accustomed to late-night parathas, chai, and spicy snacks, this single adjustment can be a powerful counter to growing metabolic concerns. Gradually, energy levels improve, mental fog lifts, and the body feels lighter. It's a modest lifestyle tweak with the potential for a profound and lasting impact on overall well-being.
