To date, there has been a lot of research on the benefits of breakfast for people. There is no doubt what we eat and the quality of these products plays an important role in our health, immunity, well-being, and mood.
Why is it so important to have right breakfast every day?
What health complications can you get if you skip breakfast?
What if you don’t feel like eating in the morning?
Scientists from Harvard believe that avoiding morning meals can cause serious health problems, with the risk of cardiovascular disease increasing by 27%. If you over before bed, the risk of heart disease increases by as much as 55%. As a result, refusal to eat in the morning and overeating at night in 82% of cases leads to serious health problems.
So let’s find out why a daily morning meal is so important.
Every morning you wake up after a night’s sleep, which should ideally last at least 7-8 hours. Sleep in the night’s work that our bodies do. And it requires a lot of energy. It is during sleep that important processes take place: cell regeneration, protein synthesis, tissue regeneration. During this time, your digestive system should finish processing a light dinner (this will be a separate topic and we will figure out why you should not overeat at night and what foods you can eat before bed so as not to gain excess weight). During sleep, your body must fully absorb and process all the nutrients after dinner, because it is at night that the body is engaged in the restoration and regeneration of tissues. On the body, scratches on the skin are tightened, the working capacity of organs is restored, normal processes are established, etc. Everything works at the level of cells, and a lot of energy is spent on this.
So, for example, if you train during the day, then your muscles start to ache, at night the body will be engaged in their recovery and normalization of their activity.
Energy is also required to digest food – many people eat at night, they like to have snacks even after dinner. As a rule, these are pieces of sweets, alcohol, fast food. This is exactly what our body and the entire system are doing, while we sleep and gain strength for a new day.
To replenish the spent energy, you should have a good breakfast. This is a necessity.
The inclusion of metabolic processes in the body will occur much faster if you eat well in the morning. A few drops of lemon juice, which should be added to a glass of warm water, will help to cope with the lack of appetite. This will start your digestive system.
After that, you can start breakfast and have a cup of tea or coffee, just as good to start your day with a glass of freshly squeezed juice.
Another benefit of breakfast is to improve short-term memory and focus. Children and students should not ignore breakfast.
For example, students who eat breakfast tend to perform better than those who don’t. Also, scientists have found that a balanced diet in the morning increases a person’s performance by 30%. This applies to all people who are busy working with concentration. Many of you have probably paid attention to the fact that if you start your day without breakfast, then the morning energy boost quickly ends. You lose focus and quickly forget information.
The most beneficial for the brain are dairy and whole grains (high in fiber), as well as vegetables and fruits. The key is not to overdo it: Researchers have found that high-calorie breakfasts interfere with concentration.
Another factor in favor of breakfast is that it reduces the risk of developing heart and vascular diseases. If you skip your morning meal, then in the evening you will have a huge appetite, which can lead to overeating. The result is a load on the body, which will lead to the development of cardiovascular diseases.
A good breakfast – the food itself and the timing of its consumption – can prevent these serious health problems from developing. Breakfast is often referred to as the most important meal of the day. A study of 4052 bank employees aged 40 to 54 showed that not eating breakfast increases the risk of atherosclerosis. This chronic arterial disease occurs when lipid and protein metabolism is disturbed. Atherosclerosis can lead to the development of several cardiovascular diseases, including coronary artery disease. The work was carried out as part of a larger study, PESA (Progression of Early Subclinical Atherosclerosis) study, devoted to the influence of various factors on the likelihood of developing atherosclerosis. The study ended in 2019.
To study the effect of breakfast on the state of blood vessels, scientists interviewed study participants and divided them into three groups. The first (27%) included those who prefer a hearty breakfast that includes more than 20% of calories consumed per day. The second group (70%) consisted of those who have 5 to 20% of calories per day for breakfast. The third group included people who do not eat breakfast at all or replace food intake with a drink: coffee or juice. None of the participants had a history of cardiovascular disease at the start of the study.
Participants completed a questionnaire on what and when they ate during the previous 15 days. The researchers also took into account data on the body mass index of people, their cholesterol level, the presence of bad habits, the level of education, and physical activity. Then the scientists recorded the state of six arteries in the body of the study participants.
Subclinical atherosclerosis was found in 57% of those who preferred a hearty breakfast, and in 75% of people who did not have breakfast at all. The ratio was maintained taking into account many factors: age, sex, smoking habit, blood pressure, diabetes.
It’s not the lack of breakfast itself that is causing the problem, but plentiful subsequent meals, the researchers say. It was also found that people who are not accustomed to breakfast are more likely to suffer from obesity and hypertension, drink alcohol more often, smoke, and eat more red meat.
Researchers believe that a healthy breakfast should contain only nutrients that are beneficial to the body. Experts do not recommend eating semi-finished products, processed meat, fried and fatty ones in the morning. The body is not able to completely digest such foods in the morning. This can lead to problems with the gastrointestinal tract.
The menu of a correct and full breakfast should provide a person with a third of the daily protein intake, two-thirds of the daily intake of carbohydrates, and less than a fifth of fat. It is recommended to start breakfast at least half an hour after full awakening. Scientists assure that by observing such simple rules, you can protect yourself from life-threatening pathological processes.
The next factor in favor of breakfast is that with regular morning meals, you will significantly reduce the risk of developing type 2 diabetes.
Lack of breakfast can trigger a spike in insulin levels. The fact is that after waking up, the body cannot develop the necessary rate of the pancreatic hormone without additional resources. If you do not eat breakfast, then insulin in the body will become small, and a hearty meal will be perceived as stress, which will lead to the release of a huge dose of this hormone. The consequence is the development of type 2 diabetes mellitus. Scientists have found that the combination of a hearty breakfast and a low-calorie dinner leads to the fact that a person produces two and a half times more heat in the morning than in the evening. At the same time, the indicators of the concentration of glucose and insulin in the blood decrease.
Based on these data, scientists recommended a diet in which more calories are consumed for breakfast in the morning than in the evening for the prevention of obesity and diabetes.