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In today's fast-paced world, it's become commonplace to skip breakfast, eat lunch on the run, or indulge in late-night snacks. With the hectic pace of life, adhering to regular meal times seems like a distant memory. However, what if these practices are inadvertently increasing your stress levels? Nutritionist and lifestyle consultant Shweta Ashok provides valuable insights.

Stress can be understood as a physiological reaction to any real or perceived threat, whether it arises from outside or within. This threat is evaluated by your autonomic nervous system, which manages crucial bodily functions such as heart rate, digestion, and breathing. According to the Polyvagal Theory, this system operates through three main states—consider the experience of enjoying your favorite meal:

- If it's too hot, you're likely to burn yourself: This reflects your sympathetic state (fight-or-flight), which equips you to handle challenges with concentration. However, being stuck in this state can lead to feelings of anxiety, agitation, or restlessness.
- If it's too cold, the experience is unpleasurable: This describes your dorsal vagal state (shutdown) and indicates your body’s defense mechanism when dealing with overwhelming stress, resulting in a sense of numbness or disconnection.
- If it's just the right temperature, every bite is delightful: This corresponds to your ventral vagal state (balanced), wherein you feel calm, joyful, engaged, and fully present.

Each meal provides an opportunity to influence your nervous system, swinging it between the extremes of too hot or striking the perfect balance.

Irregular meal patterns and skipping meals can elevate stress levels. When you rush through or miss meals, your body perceives this as a threat, pushing you into the too hot state. This prompts your liver to release stored glucose, leading to a spike in blood sugar levels. The erratic nature of hurried meals further compounds this issue, sending signals to your brain that you are experiencing stress. The cumulative effect of these fluctuations can leave you feeling irritable, tired, and unable to focus—consider the lethargy that often follows eating—ultimately increasing your body’s stress burden.

To cultivate better well-being, it's essential to align your meals with your body's natural biological rhythms. Your body operates on a 24-hour internal clock known as the circadian rhythm, which governs all functions from sleep to digestion. Eating in harmony with this clock optimizes both your nervous system and metabolic processes.

Breakfast: After a night of fasting for 7 to 8 hours, breakfast signals your body to shift from a repair mode to one devoted to generating energy. Neglecting this meal can push your system into the too hot nervous state. Instead of beginning your day with balance and clarity, you set the stage for heightened stress levels. If you prefer intermittent fasting, consider doing so from sunset until sunrise to better align with your metabolism's natural patterns.

Lunch from 11:30 AM to 1:30 PM: This timeframe coincides with your body's peak digestive capability. Both Ayurvedic principles and contemporary research support the idea that digestion operates best when the sun is at its zenith. Consuming your largest meal during this period can lead to optimal nutrient absorption and regulation of energy.

Dinner before dusk: Consuming meals late at night diverts your body's energy from rejuvenation to digestion. Having a lighter meal earlier in the evening promotes stable blood sugar levels, enhances sleep quality, and fosters deeper recovery.

“A properly scheduled meal is the easiest way to practice self-care for a calmer, stronger version of yourself,” states Shweta Ashok, a nutritionist, biochemist, and lifestyle consultant.

Implementing Meal Timing in Everyday Life:

- In a perfect scenario, everyone would enjoy precisely timed meals every day. However, life can be hectic, and adaptability is essential:
- Prepare in advance: Develop weekly meal plans that feature various options for every meal, including quick choices for when time is tight.
- Listen to your hunger signals: As your body adjusts to its natural meal timing, it will start craving food at appropriate intervals.
- Take your time during and after meals: Allocate 10-30 minutes to savor your food and relax afterward.

This practice allows your body to transition into a state that enhances digestion and nutrient absorption. Prioritizing meal timing not only nourishes your body but also plays a crucial role in managing stress, improving concentration, and increasing resilience. Using scientifically backed methods combined with enjoyable techniques for stress management can facilitate sustainable changes—a concept that I delve into extensively in Relax Play Thrive, available on Amazon.