A new study highlights how eating breakfast late may affect long-term health, linking delayed morning meals to biological aging, depression, and oral health problems. The findings suggest that meal timing — not just food quality — plays an important role in longevity.

Breakfast Timing and Longevity

Researchers analyzed health data from nearly 3,000 U.K. adults aged 42–94 over more than 20 years. They found that participants who delayed breakfast were more likely to face depression, fatigue, and poor oral health. The trend also correlated with an increased risk of mortality, pointing to meal timing as a potential marker of underlying health issues.

“Later breakfast timing could serve as a signal of declining health over time,” said lead author Hassan Dashti, PhD, RD, a clinical nutrition scientist at Massachusetts General Hospital.

What Is Chrononutrition?

The study builds on growing research in chrononutrition, the science of how meal timing affects metabolism, sleep, and health. While most studies have focused on young adults or shift workers, this research highlights the impact on older adults, who may be especially vulnerable during life transitions.

Risks of Eating Breakfast Late

  • Linked to depression and anxiety

  • Greater fatigue and nutrient depletion

  • Poorer oral health outcomes

  • Higher mortality risk over time

Experts caution that the findings are observational and do not prove causation. Still, the results align with broader evidence that aligning meals with circadian rhythms supports healthier aging.

Expert Insights

Registered dietitian Monique Richard explained that delaying breakfast can make it harder to meet daily protein, fiber, and calorie goals, affecting mood, muscle function, and medication effectiveness.

She recommends:

  • Eat breakfast within 1–2 hours of waking (around 7–8 a.m.)

  • Front-load protein with 25–30 grams at breakfast

  • Adapt foods for oral health needs, like soft textures or enhanced flavors

  • Keep meals steady with lunch at noon, dinner before 7 p.m., and minimal late-night snacking

Why It Matters

The World Health Organization projects global life expectancy will continue rising, with centenarians expected to quadruple by 2054. As people live longer, meal timing may emerge as a simple, non-pharmacologic tool to promote healthier aging and protect mental and physical well-being.

SOURCE: Medical News Today