Do you snack in the evening or at night? Read this before you open the fridge again

Growing evidence shows that our biological clock, or the body's circadian rhythm, is crucial to our health. Scientists have long emphasized that disruptions to this rhythm - for example, by not maintaining regular sleep or meal times - can lead to many health problems. Previous research has linked late snacking to a higher risk of obesity and heart disease.

In the latest study, published in Clinical Gastroenterology and Hepatology, scientists from Oregon Health & Science University looked at the relationship between eating hours and the risk of liver disease. The analysis covered approximately 200,000 people, mainly American health care workers, participating in three long-term research programs.

The results of the analysis are disturbing. It turns out that people who regularly eat after dinner or after going to bed have a 20-30 percent higher risk of developing metabolic-related fatty liver disease (MASLD) or cirrhosis than those who avoid late meals.

As hepatologist Dr. Robert Wilechansky, the lead author of the study, emphasized:

“This is one of the first long-term analyzes to clearly demonstrate an association between late-night eating and adverse metabolic effects and liver disease.”

Scientists pay special attention to people working night shifts. They are the most vulnerable to disruption of the circadian rhythm, which may lead to obesity, heart disease, and an increased risk of liver disease. Fatty liver disease, Dr. Wilechansky reminds us, affects up to 30 percent of the U.S. population. For this reason, researchers emphasize how important even small modifications in eating times can be.

It is worth noting, however, that not every person with fatty liver disease will develop serious complications.

“We must also remember that among people who develop fatty liver disease, only a small percentage develops serious forms of this disease, such as liver cirrhosis,” notes Wilechansky.

Dr. Andrew McHill, co-author of the study and an expert in sleep physiology, emphasizes that the liver is particularly sensitive to circadian rhythm disturbances. Animal experiments have shown that the timing of meals is of great importance for metabolism.

"We see time and time again that the timing of activities - whether sleeping, eating or exercising - really matters. For example, we have shown that eating at night - when the internal body clock promotes sleep - reduces the body's ability to efficiently metabolize food, which over time can lead to obesity, diabetes and, as a new study shows, worsening liver health," McHill comments.

Scientists emphasize that the results obtained come from observational studies, based on participants' self-declarations regarding eating habits. Nevertheless, further, more detailed analyzes are already planned, which will allow direct monitoring of nutrition and its impact on liver health.

"The most important conclusion from the study is that limiting caloric intake to a few hours before bed may provide health benefits," concludes Dr. Wilechansky.

Therefore, when planning a daily menu, it is worth paying attention not only to what we eat, but also when we eat. Even a small change in this matter can have a big impact on our health.