15
Jul
One of the issues I spoke about in my presentation to delegates at the Lipoedema Australia 2024 Conference was crononutrition, or the timing of nutrients and meals in relation to health with lipoedema.
Indeed, the physiological processes that keep the human body functioning well and switching processes on and off in a healthy order, are master-minded by a time-keeping structure in the brain called the suprachiasmatic nucleus (SCN) which is the master regulator of all the biological clocks in our cells. Every cell in the body expresses time-keeping – including adipose tissue and connective tissue. The SCN is heavily influenced by light and darkness as perceived by structures in the eyes, and by a variety of other inputs, like food intake.
The timing of our meals in relation to light exposure can also have a far-reaching effect on body composition, appetite, sleep, hormone production, and inflammation.
This paper demonstrates for the first time the impact of melatonin and insulin sensitivity in human adipose tissue in obese subjects https://onlinelibrary.wiley.com/doi/10.1111/jpi.12965
Care should be taken when using melatonin supplements around mealtimes or when eating late in the evening (when melatonin levels should naturally be high to induce sleep) with an understanding of how a higher carbohydrate intake (and therefore a higher insulin response required) at this time of day can be deleterious particularly for those with hyperinsulinemia.
You might wonder what this has to do with lipoedema? The vast majority of lipoedema patients in my clinic seek my help for comorbid obesity alongside lipoedema and many of these patients take melatonin as a supplement routinely.
81% of 427 lipoedema patients in my clinic also suffer with hyperinsulinemia (an amplified insulin response). More than 50% of these people eat a larger meal later in the evening when melatonin is naturally higher. The later this meal is eaten, and the more carbohydrates that are consumed at this time, the more likely the body will store this meal as fat because of the amplified insulin response.
Additionally, fasting at breakfast time and undereating protein at that meal (particularly in women who are 35 years and older) is likely to result in a deterioration of lean mass and subsequent accumulation of fat mass. 100% of 427 lipoedema patients in my clinic were undereating at breakfast, and in particular, under-eating protein at that meal. It’s a strong correlation with comorbid obesity and lipoedema.
Frequently, adjusting the first meal of the day can improve sleep (perhaps even removing the need for melatonin supplementation) and can also prevent chaotic eating later in the day. An early breakfast takes advantage of naturally higher levels of cortisol and is associated with improved metabolic health.
Eating a protein rich meal within an hour of waking, eating an early evening meal while the sun is still visible, and closing the kitchen when the sun sets would be actions you could easily take with this information. The older you are, the more important it would be to make this happen.
Additionally, minimising the mixed messaging of artificial light after the sun sets enables a more appropriate and functional circadian rhythm. Put your phone and tablet away after sunset and replace bright overhead lighting with low lamp light – it’s easy and free!
What you eat, when you eat it, and the environment in which you eat has a profound impact on the way your body shows up for you.
Learn more about the appropriate and practical use of nutrition in lipoedema by joining our next 8-Week Keto for Lipoedema and Lymphoedema Workshop HERE.
