It is common knowledge that what we eat affects our health, but emerging research is pointing to the fact that when we eat is just as important to our health. This field of research, which studies how meal timing influences the body’s internal clock and long-term health, is known as chrono-nutrition.

This article highlights the findings of a new long-term study (see reference) from the University of Manchester that found that for adults over 40, the timing of breakfast may be linked to the risk of developing multiple illnesses and even a shorter lifespan.

What researchers did

Researchers followed nearly 3,000 adults aged 42 to 94 years from the University of Manchester Longitudinal Study of Cognition in Normal Healthy Old Age, tracking their meal and sleep patterns for over 20 years. Participants regularly reported what time they ate breakfast, lunch, and dinner, along with information about their health, sleep, and lifestyle.

Using this long-term data, the researchers identified two major eating patterns:

• Early eaters, who tended to have breakfast earlier and finished meals earlier in the day.
• Late eaters, who consistently delayed breakfast and supper.

They then compared these patterns with health outcomes such as chronic illnesses, mood problems, and mortality (death).

What they found

1.  Breakfast and supper times got later with age - As people grew older, their breakfast and dinner times gradually shifted to later. While this might sound harmless, the change was linked to some interesting health patterns.
2. Later breakfast eaters tended to have more health issues -Those who regularly ate breakfast later in the morning were more likely to report:
   1. Fatigue, depression, and anxiety
   1. Multiple chronic illnesses
   1. Poor sleep and difficulty preparing meals
3. Late eaters had higher death rates – Over 22 years of follow-up, the group that consistently ate meals (particularly breakfast) later, had shorter survival than early eaters. Each hour delay in breakfast was associated with a small but meaningful increase in mortality risk.
4. The body clock could be part of the story - The study also looked at participants’ genes. Those with a natural “evening type”, that is people who prefer staying up late and waking late, were more likely to eat later in the day. This suggests that our internal clock and lifestyle choices interact to shape when we eat, and possibly how well our body handles food over time.

What these findings mean for you and me

This research does not mean that eating breakfast late (or having late meals, for that matter) causes disease or death. It, however highlights a clear trend, that consistent earlier eating may help support healthier aging.

• Eat breakfast within 1-2 hours of waking - Eating early helps regulate energy use and hormones that control blood sugar.
• Aim to finish supper early – Try, really try, to end your last meal at least 3 hours before bedtime. This gives your body time to digest and rest properly overnight.
• Keep a regular routine – Irregular, haphazard eating times confuse your body clock. Aim for consistency by eating breakfast, lunch, and supper around the same time daily.
• Notice appetite changes - If you start losing interest in food or skipping breakfast often, it could be an early sign of stress, poor sleep, or an underlying health issue worth checking out.
• Align meals with daylight - Your body performs best when eating happens during daylight hours. Daytime eating supports better digestion, metabolism, and energy use.

Bottom line for my readers over 40 years

Take heart. We are in this together. After 40 (and for some, even earlier), maintaining good health becomes a deliberate and intentional effort. This study, though just one and not conducted in Ghana, echoes what many Ghanaian dietitians (myself included) have long observed: skipping breakfast or eating at irregular times often shows up alongside borderline diabetes, high cholesterol, and other chronic health concerns.

That said, it is important to remember that no single study provides the final word. Science works by building evidence over time, and while this is a strong, well-conducted study, its findings need to be confirmed by more research in different populations, including our own.

Still, the message is noteworthy, as we grow older, our daily habits (including when we eat) play powerful roles in shaping our wellbeing. Small, consistent rhythms, like eating breakfast early and regularly, can make a big difference for long-term health and longevity. You can speak to a dietitian if you need help planning your meals.

If you’d like more practical, down-to-earth guidance on healthy eating for everyday life, grab a copy of my book on healthy eating - available now on Selar (Buy HEALTHY EATING MADE SIMPLE by Laurene Boateng on Selar) and Amazon (https://amzn.eu/d/6i9OeVb).

Reference

Dashti, H. S., Liu, C., Deng, H., Sharma, A., Payton, A., Maharani, A., & Didikoglu, A. (2025). Meal timing trajectories in older adults and their associations with health outcomes, genetic profiles, and mortality. Communications Medicine.

Click here to join Full Proof Nutrition WhatsApp channel to receive more educative content. Send us a mail on fullproofnutrition@gmail.com

Written by Dr. Laurene Boateng (PhD, RD)
Dr. Laurene Boateng is a Registered Dietitian and Senior Lecturer in the Department of Dietetics, University of Ghana. She is the founder and editor-in-chief of Full Proof Nutrition, a Nutrition Consultancy committed to providing reliable, evidence-based, and practical healthy eating advice through its website www.fullproofnutrition.com.  Click here to join Full Proof Nutrition WhatsApp channel to receive more educative content. Send us a mail on fullproofnutrition@gmail.com