WELLNESS
Nutrition Optimization: The Significance of Meal Timing and Frequency on Health and Wellness SAEM PULSE | MAY-JUNE 2024
By Maryam Makowski, PhD and Mia L. Karamatsu, MD on behalf of the SAEM Academy of Women in Academic Emergency Medicine and the SAEM Wellness Committee
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Key learning points for the following article were adapted from the SAEM webinar "Chrono-nutrition: Timing and Frequency of Meals for Optimal Health.” Navigating a shift schedule, especially within the demanding environment of the emergency department (ED), involves juggling fluctuating working hours and heavy workloads. The additional responsibilities of an academic physician further compound these challenges. Amidst the hustle and bustle of the ED, personal needs, such as maintaining proper meal timing and nutrition, often get overlooked,
particularly during busy shifts. However, with strategic planning and mindful adjustments, emergency physicians can prioritize their well-being, even during the busiest shifts.
Prioritize Meal Timing • Establish a consistent meal schedule regardless of your shift schedule. • Aim to eat your main meals (breakfast, lunch, and dinner) at regular intervals. • Consume your first meal about an hour after waking up to kickstart your metabolism. Ensure adequate protein
intake (about 0.3 grams per kilogram of body weight) in your first meal. • Aim for higher-calorie meals earlier in the day and lighter meals in the evening to align with your body's natural rhythms. (Our bodies digest food, particularly carbohydrates, better in the morning than in the evening.) • Finish your last meal at least four hours before bedtime to aid digestion and promote better sleep. • Optimize fasting periods in the evening and while sleeping, aiming