Daylight Saving Time Shift: Diet Key to Minimizing Disruption, Experts Say
As Americans prepare to “fall back” this weekend, adjusting your diet may be crucial to mitigating the common sluggishness and energy fluctuations caused by the end of Daylight Saving Time.
The one-hour time shift can disrupt the body’s natural circadian rhythm – the 24-hour internal clock regulating sleep and wakefulness – leading to symptoms similar to jet lag, including grogginess, altered appetite, and mood changes. This is particularly true for those already experiencing sleep deprivation, according to research on sleep and health. “Our internal circadian rhythm, which is monitored by light, meal timing and hormone release, can fall behind by several days when we change our external clocks,” explained Neelofer Basaria, a Texas-based public health expert and certified health and wellness coach. “It’s not fun for our body.”
Experts recommend prioritizing protein-rich breakfasts, such as eggs or yogurt, to boost alertness and stabilize blood sugar. Eating dinner earlier and keeping it light can also aid in resetting the body’s clock, as can incorporating melatonin-friendly foods like turkey, cherries, and pumpkin seeds. Avoiding caffeine and sugary snacks late in the day is also advised. Robin DeCicco, a certified holistic nutritionist in New York City, emphasized the importance of balanced meals, stating, “The best way to maintain constant levels of energy is to eat balanced meals consisting of protein, complex carbs and some fat.” Staying hydrated and getting sunlight and fresh air are also key to combating fatigue, and understanding the science behind circadian rhythms can help individuals proactively manage the transition.
Maintaining consistency in meal times and overall diet, alongside regular physical activity, is crucial for minimizing the impact of the time change. The annual shift impacts millions of Americans, potentially affecting productivity and overall well-being. Officials encourage individuals to prioritize healthy habits in the days following the time change to support their body’s natural adjustment process.
