Breakfast timing isn't just about busy schedules or hunger pangs; it's also linked to health and mortality, according to new research. A report in Nature Communications Medicine suggests that late breakfasts in older adults could signal serious health risks.

The study analyzed data from 2,945 adults (aged 42-94) in England from 1983-2017, based on questions about health, lifestyle, and eating habits. Results showed that as participants aged, they tended to eat breakfast and dinner later, shortening their daily eating window. Those who ate breakfast later had poorer physical health (fatigue, cardiovascular issues) and declining mental health (depression, anxiety).

More importantly, the study found a link between later breakfast times and a higher risk of death. Each hour of delay after 7:30 AM increased the risk of death by 8-11% over the 34-year study period.

Chicken pho, a familiar breakfast dish for many. Photo: Tung Dinh

Chicken pho, a familiar breakfast dish for many. Photo: Tung Dinh

While the study didn't pinpoint the exact cause, Dr. Hassan S. Dashti, lead author and assistant professor at Harvard Medical School, said that late breakfasts could reflect physiological changes like reduced appetite, fatigue, or health problems that make it difficult to start the day, serving as a sensitive marker of overall health in older adults. For example, someone with heart failure might struggle to wake up early to prepare breakfast, leading to a later meal.

Breakfast timing also affects circadian rhythms. Scott Keatley, a registered dietitian at Keatley Medical Nutrition Therapy, explained that eating later shifts nutrient intake to a time of lower insulin sensitivity and higher melatonin, causing decreased glucose tolerance, reduced fat oxidation, and making the body more prone to storing calories. Over time, this increases the risk of metabolic diseases like type 2 diabetes, heart disease, frailty, and death, according to Dr. Mir Ali, medical director of the MemorialCare Surgical Weight Loss Center in California. "Metabolism slows down during sleep, and eating late makes weight gain easier," he added.

"If confirmed, doctors could ask older patients or caregivers about changes in meal times, especially breakfast, to detect health problems early," he shared.

Keatley emphasized that eating breakfast earlier aligns better with natural hormones, adding that morning cortisol helps mobilize energy and insulin works more effectively. Eating later disrupts hormones, circadian rhythms, and blood sugar.

There's no universal "best" time, but Dr. Dashti recommends eating breakfast about an hour after waking to align energy levels with circadian rhythms and morning metabolic readiness. This helps optimize health and support healthy aging.

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