The timing of meals, particularly breakfast, might influence health.

• Healthy lifestyle choices, like maintaining a balanced diet, are linked to longer life.
• A recent study indicates that when people eat—especially breakfast—may impact their longevity.
• For instance, having breakfast later was associated with concerns such as depression and issues with oral health.

Living longer is a common desire, and thanks to medical advancements, life expectancy has been on the rise.

As reported by the World Health Organization, life expectancy improved to 73.3 years in 2024 from 64.9 years in 1995. By 2054, the number of centenarians—those who reach 100 years—is predicted to grow from about 722,000 to nearly 4 million.

“As longevity increases due to medical progress, ensuring a good quality of life becomes even more crucial,” noted a clinical nutrition scientist at Massachusetts General Hospital. The challenges that older adults face include higher risks for chronic illnesses and the potential for a decline in independence. Research into non-drug methods to encourage healthy aging, like dietary habits, sleep, and lifestyle choices, is essential to alleviate disease burden and support fulfilling lives in later years.

The lead researcher of this study published in a respected journal stated that meal timing—especially breakfast—might also play a key role in longevity.

“Chrononutrition,” a term that has come to prominence, pertains to how when we eat can significantly affect metabolism and overall health. Most previous research has centered around younger adults or those working night shifts. Yet older adults may be particularly impacted by meal timing changes due to various health challenges and lifestyle adjustments.

“Understanding how meal timing affects long-term health in older adults remains an underexplored area,” the researcher added. “Our study sought to bridge this gap, analyzing extensive data on older adults’ meal timing and its link to health outcomes over the long haul.”

The study concluded that as individuals age, eating times for both breakfast and dinner tend to shift to later in the day, which reduces the overall time available for meals.

Participants who had breakfast later were often connected with various health issues, including depression, fatigue, and problems related to oral health.

“We observed that an array of health concerns commonly aligned with later breakfast timings,” the lead author explained. “Conditions like depression and anxiety could hinder older adults’ ability to eat earlier, potentially shifting their overall meal timing patterns and especially breakfast. This suggests that having breakfast later might indicate underlying health issues, offering a simple signal for doctors to notice declining health.”

Moreover, the researchers found a link between having breakfast later and an increased risk of mortality.

“The relationship between later breakfast timings and a rise in mortality risk highlights that meal timing might signify more than just personal habits; it could relate to biological aging or health deterioration,” the researcher stated.

“While the effects we found were modest, they underscore the notion that even subtle changes in meal timing could indicate broader health risks as we age,” he added.

“Given that our study is observational, further experimental verification is necessary,” he said. “Future research should focus on whether modifications in meal timing, like promoting earlier breakfasts or consistent meal schedules, can positively impact health and longevity in older adults.”

An expert in nutrition shared her thoughts on the study, noting that its findings align with her clinical experiences, especially concerning natural changes with aging and health conditions.

She commented that it’s common to observe later breakfast timings among older adults, particularly those facing depression, fatigue, or oral health issues, as well as those living in isolation or dealing with mobility limitations. This situation can create a circular problem—eating breakfast late sometimes increases risks for these health factors, leading to a depletion of nutrients and enjoyment in meals.

“These findings, while observational in nature, resonate with broader chrononutrition principles, indicating that eating in sync with our natural daytime rhythms supports metabolic and overall health,” she remarked.

She also emphasized the importance of meal timing as a practical strategy to help individuals of all ages meet their nutritional needs and stabilize their energy levels. “Meal timing complements what we eat on our path to better health,” she added.

Later breakfast timing can complicate reaching daily goals for calories and nutrients, such as protein and fiber, which are vital for both physical health and mental well-being throughout the day.

“Additionally, medication effectiveness can be hindered, potentially affecting mood and general health, which could further exhaust nutrient levels,” she explained. “Later breakfast timings tend to align with irregular patterns, including late bed/wake times, decreased physical activity, and increased snacking—all of which correlate with poorer mental health outcomes in older adults.”

She recommended that individuals consult with a registered dietitian for personalized meal planning tips tailored to their specific needs.

In general, she suggested some meal timing tips for older adults:

• Start the Day Early: Try to have breakfast within one to two hours of waking up. A simple routine like breakfast at 7-8 a.m., lunch at noon-1 p.m., and dinner at 5-7 p.m. can cater to many individuals and families, permitting snacks as needed while maintaining a consistent sleep and fasting window of about 10-12 hours. Also, it’s wise to avoid snacking two or three hours before bedtime.
• Prioritize Protein: Aim for around 25-30 grams of protein during breakfast, like Greek yogurt with nuts and berries or eggs with beans and vegetables. Distributing protein over meals supports various bodily functions, including muscle and brain health, overall satisfaction, and more.
• Address Barriers Thoughtfully: If taste or smell changes are an issue, foods that are aromatic might help. If chewing is challenging, softer textures could be beneficial. Smaller, more frequent portions can also make a difference.
• Eat Early and Consistently: Maintain a protein-rich breakfast, a balanced midday meal, and a light dinner, with hydration in between, accompanied by social interactions.