Most people stick to three regular meals a day: breakfast, lunch, and dinner. However, a busy lifestyle can sometimes cause people to skip meals. While it may seem harmless, irregular eating habits can lead to long-term health issues—even if you do not immediately feel hungry.
Health effects of irregular eating on health
People with irregular meal schedules, such as night shift workers or those who start work early, are at higher risk of health problems. Experts explain that meal timing, along with the types of food consumed, plays a crucial role in long-term health—just like sleep patterns.
This is because of the body’s circadian rhythm, an internal clock that regulates everything from meal times and sleep cycles to hormone levels, body temperature, and appetite. Disrupting this rhythm by eating at irregular times can interfere with metabolism and lead to health complications.
Here are some common health issues caused by irregular eating:
Increased blood sugar levels
After a meal, your body releases insulin to absorb sugar from your blood and use it for energy. Irregular eating can interfere with insulin production, leading to fluctuations in blood sugar levels. Over time, this may increase your risk of developing diabetes.
Disrupted hunger and fullness signals
Hunger and fullness are regulated by the hormones ghrelin and leptin. Leptin signals when you’re full, while ghrelin tells you when you’re hungry. When you ignore these signals for too long, your body may struggle to recognize when it’s time to eat or stop eating.
Higher risk of obesity
Irregular eating can slow down your metabolism, making it harder to lose weight or maintain a healthy weight. Skipping meals for long periods can trigger overeating, which increases the risk of obesity.
Fatigue
Irregular eating disrupts your circadian rhythm, which can drain your energy. As your body’s metabolism gets out of sync, it processes food and energy less efficiently. This leads to sudden drops in blood sugar, causing feelings of weakness and tiredness.
Decreased focus and concentration
Skipping meals can lower blood sugar levels, which affects your ability to concentrate. The brain needs a steady supply of glucose to function properly. When you miss meals, your brain is deprived of the glucose it needs to process information and solve problems effectively.
Mood swings
Irregular eating habits can also affect your mood. Going too long without eating lowers your blood sugar and triggers the release of cortisol, the stress hormone. This can cause anxiety, irritability, depression, and restlessness.
Irregular eating habits are common issues, especially among shift workers. These habits can lead to various long-term health problems.
If you struggle with irregular eating, it is a good idea to talk to a nutritionist or doctor to help get your eating schedule back on track. You can make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.
Looking for more information about nutrition, food, and other diet tips? Click here!
- Sean Edbert Lim, MBBS
Wicks, L. (2023). 8 Scary Things That Could Happen to Your Body When You Skip Meals. Available from: https://www.eatingwell.com/article/7561431/scary-things-that-could-happen-to-your-body-when-you-skip-meals/
Koning, E. (2022). When you eat matters: How your eating rhythms impact your mental health. Available from: https://www.queensu.ca/gazette/stories/when-you-eat-matters-how-your-eating-rhythms-impact-your-mental-health#
Greger, M. (2024). Irregular Meals, Night Shifts, and Metabolic Harms. Available from: https://nutritionfacts.org/blog/irregular-meals-night-shifts-and-metabolic-harms/
Manning, J. (2023). What Does Skipping Dinner Do to Your Body? Fasting. Available from: https://www.everydayhealth.com/diet-nutrition/what-does-skipping-dinner-do-to-your-body/
Zeballos, E., & Todd, J. E. (2020). The effects of skipping a meal on daily energy intake and diet quality. Public health nutrition, 23(18), 3346–3355. https://doi.org/10.1017/S1368980020000683
