A new study published on July 15 determined a significant relationship between meal times and risk for developing anxiety and depression [1,2].

The Time You Eat Affects Your Mood

Delaying meals like breakfast or dinner can increase one's risk for developing anxiety and depression. Individuals who eat after 8pm have a 78% increased risk for developing anxiety and 200% increased risk for developing depression. Individuals who eat breakfast after 9am have a 73% increased risk for developing depression and 79% increased risk for developing anxiety [1,2]. 

What Is The Optimal Feeding Window?

Research suggests that the optimal feeding window is 12 hours. This means that you should be eating breakfast, lunch, and dinner within a 12 hour time period because it reduces the risk for developing anxiety by 16% and reduces the risk for developing depression by 19%. Additionally, if you reduce your feeding window to less than 12 hours, the severity of anxiety and depression significantly decreases [1,2]. 

How Can Meal Times Affect Mood?

Eating meals at different times can alter your circadian rhythm cycle. This sleep/wake cycle affects metabolism which in turn may cause changes to mood regulation [1,2].

Conclusion

1. Eat breakfast before 9am to reduce your risk for developing anxiety and depression.

2. Eat dinner before 8pm to reduce your risk for developing anxiety and depression.

3. Make sure you eat all of your meals within a 12 hour period. If possible, shrink your feeding window to less than 12 hours to reduce the severity of your anxiety or depression.

References:

1.  Zhang, E., Li, H., Han, H., Wang, Y., Cui, S., Zhang, J., ... & Xiang, M. (2024). Dietary Rhythmicity and Mental Health Among Airline Personnel. JAMA Network Open, 7(7), e2422266-e2422266. https://doi.org/10.1001/jamanetworkopen.2024.22266
2. https://www.usnews.com/news/health-news/articles/2024-07-18/altered-mealtimes-linked-to-depression-anxiety-in-shift-workers