Tuesday, July 21, 2026

The anti-inflammatory foods that improved my digestion in 5 days

I’d heard the buzz around anti-inflammatory foods but I’d never paid it much attention. That changed during a five-day stay at SHA’s Rebalance & Energise programme in Cancún, Mexico, where I lived out the anti-inflammatory lifestyle in full. To my surprise, I left not only with glowing skin and a calmer gut, but with a sense of how small, consistent changes to my diet could have lasting effects. 

I had lived with digestive issues for years. Bloating, constipation, colitis and heartburn. At SHA, everything from my meals to my sleep and treatments was recalibrated. And it worked. I felt the difference almost immediately. As SHA’s expert nutritionist, Nelly Victoria Gutiérrez, told me, chronic low-grade inflammation often shows up in ways we miss.

“If you have symptoms such as persistent fatigue, digestive problems, joint pain, frequent allergies, mood swings, rosacea, acne, mental fog, or hormonal imbalances, it’s likely that your body is suffering from some inflammation,” she explained.

I arrived a little sceptical, but within five days, I noticed remarkable changes. My digestion felt smoother, my mood more stable, my skin clearer and my allergies noticeably better. At SHA, I learned that nutrition works best when supported by other habits too—consistent sleep, acupuncture, therapeutic massages and even certain in-clinic treatments all played a role. But the dietary shifts were the ones I took home. They’re the reason I still feel better long after I left.

The benefits of eating anti-inflammatory foods

According to Gutiérrez, eating anti-inflammatory foods help reduce chronic inflammation and improve overall health. Some of the key benefits include:

  1. Better digestion and immunity
  2. Hormone balance and improved metabolism
  3. More energy and mental clarity
  4. Calmer skin and joints
  5. A more diverse gut microbiome
  6. Lower risk of cardiovascular and autoimmune conditions

Reducing inflammation, she added, also supports healthy ageing by improving how cells function and lowering oxidative stress.

What to avoid on an anti-inflammatory diet

While individual plans should be personalised, some ingredients are typically left out. These include:

  1. White sugar and refined flour
  2. Ultra-processed snacks and packaged foods
  3. Artificial sweeteners and preservatives
  4. Trans fats, processed meats and conventional dairy
  5. Alcohol, soft drinks and energy drinks
  6. Excess caffeine and fast food

White bread, sugary breakfast cereals and fried snacks are also best avoided.

What breakfast looks like on an anti-inflammatory diet

At SHA, breakfast became something to look forward to. Each meal was designed to fuel the body without causing inflammation. A few options I tried:

  • Baked oats with apple, cinnamon and turmeric
  • Chia pudding with almond milk and berries
  • Rice porridge with stewed pear and almonds
  • Coconut yoghurt with plum compote and flaxseeds
  • Rice toast with avocado and arugula

Herbal teas like ginger and fennel were served alongside to support digestion and energy levels.

How long it takes to feel a difference

Gutiérrez explained that most people begin to notice changes within the first week. Digestion and energy often improve in three to seven days. Visible inflammation, such as skin breakouts or puffiness, tends to reduce in three to four weeks. Long-term benefits to immunity, hormones and metabolic health usually appear after two to three months.

I left SHA with a lighter body and a clearer mind. More importantly, I left with a better understanding of how food shapes how we feel. Anti-inflammatory foods may not be a magic fix, but they made space for a version of myself I hadn’t met in a while.

 

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

 

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posted by G S Iyer at 6:41 AM 0 comments

Friday, May 02, 2025

What’s your dinner time? New study says a 7 pm dinner could change your life!

What time do you eat dinner? I mean, does it matter as long as you eat something? Yes! And quite a lot, say recent studies and health experts, who are advocating the importance of this seemingly insignificant habit.

“It was our tradition to finish food before 7.30 pm in the old days. Now, with fast lifestyles, and opening of numerous restaurants, pubs, cinema halls, etc, eating habits have changed,” Dr Abhay Gundgurthi, an endocrinologist at Sagar Hospitals in Bengaluru, tells South First.

He adds, “Dinner is often the meal that gets delayed the most, leading to an increase in diabetes, heart-related ailments, and other metabolic disorders.”

Recent studies have linked early dinners to not just better digestion, improved sleep, and lower risk of chronic diseases, but also obesity and even longevity of a person.

Late dinners and lifestyle diseases

In India’s urban areas, where work and social commitments often stretch late into the night, finding time for an early dinner can be challenging.

Late-night eating can disrupt our body’s natural rhythms, leading to weight gain and metabolic problems.

Renowned neurologist from Apollo Hospitals in Hyderabad, Dr Sudhir Kumar, had recently posted on X, “Early dinner reduces the risk of gastroesophageal reflux disease (GERD). Restricting the time window for eating (by having an early dinner) reduces the risk of obesity, diabetes, and many other diseases.”

He further wrote, “If you go further back in history, our grandparents and previous generations used to have dinner soon after sunset (and it got dark).”.

Dr Sudhir added that late-night dinners and late-night pubs/parties are a more recent phenomenon.

What is the ideal time to eat dinner?

While the ideal time to eat dinner depends on one’s daily schedule, lifestyle, culture, etc, several researchers and doctors have suggested that the ideal time for dinner is between 7 and 8 pm.

“Dinner time before sunset is the ideal time. However, now, only those who tend to follow intermittent fasting normally eat by 6 pm. If not as early as 6 pm, it is ideal to eat around 7 pm at least,” Dr Shashikant Iyengar, Metabolic Coach and Low Carb Practitioner, tells South First.

Eating dinner around this time aligns with the body’s natural circadian rhythm, which helps in optimal digestion and metabolism, Dr Satyanarayana Mysore, Head of the Department of Sleep Medicine and Pulmonology from Manipal Hospital in Bengaluru, tells South First.

“Finishing dinner by 7 pm allows your body enough time to digest the food before bedtime, enhancing sleep quality and overall health. It also aligns with the natural decline in metabolism that occurs in the evening,” he explains.

But all said and done, the best dinner time also depends on individual schedules. For example, if someone gets home late from work, eating immediately might not be feasible. In such cases, it’s still advisable to allow at least a couple of hours between dinner and bedtime to aid digestion and sleep quality, Dr Mysore adds.

Ultimately, consistency in meal timing is also crucial. Eating at roughly the same time every day can help regulate your body’s internal clock and improve your metabolic processes.

Eating dinner at 7 pm can increase longevity

A study published in the journal Frontiers in Nutrition explores the intriguing link between eating an early dinner and potential longevity.

Conducted in L’Aquila, Italy, a region known for its high population of nonagenarians (people aged 90 to 99) and centenarians (those reaching 100 years), the study focused on the timing of dinner and the types of food consumed.

The researchers found that dinner was typically served around 7:13 pm. Further research revealed that all participants followed a dietary pattern characterised by a strict calorie regimen.

They maintained a low-calorie intake over a significant period, spanning 17.5 hours from dinner to lunch the following day.

Why eating before sunset helps

Dr Pramod V Satya, Consultant Internal Medicine at Manipal hospital in Millers Road, tells South First that finishing all meals before the sun sets and not eating until the next morning not only has health benefits but is also good for weight loss.

This gives a good fasting period of almost 14 hours, which is also called intermittent fasting.

“The reason this results in weight loss is towards the evening, the body tends to produce more steroid hormones, growth hormones, and more insulin. These are all lipogenic, they reduce sugars and store it as fat. So always you tend to produce more fat from whatever food you eat in the evening,” explains Dr Satya.

He adds, “That is why intermittent fasting deprives the body of the calories when it is in the position to make a large amount of fat. Intermittent fasting with a plant-based diet has proven to reduce weight and also act as good protector against cardiac conditions, it is less atherogenic. Eating before sunset will help to reduce unhealthy fats that tend to block small blood vessels.”

Consistency is key

Ultimately, consistency in meal timing is crucial, says Dr Gundgurthi. Eating at roughly the same time every day can help regulate your body’s internal clock and improve your metabolic processes.

Eating at the same times each day also enhances digestion and nutrient absorption, and stabilises metabolic functions.

This regularity can prevent digestive discomforts like indigestion and acid reflux, aid in effective weight management by regulating hunger cues, and maintain stable energy and mood levels through balanced blood sugar.

Dr Gundgurthi adds, “Consistent meal timings, especially for dinner, contribute to improved sleep quality by allowing the body to digest food well before bedtime.”                                               

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

 

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posted by G S Iyer at 8:21 AM 0 comments