There seems to be far too much conflicting advice about one of the most important meals of the day - breakfast. To eat or not to eat. is the question!
'I don't do breakfast' seems to be a common pattern I hear in the wellbeing clinic accompanied by symptoms of anxiety, IBS, inflammation, fatigue - and lack of time to prepare breakfast.
Running on empty, Late nights, overindulgence, burning the candle at both ends can disrupt the natural body clock, thus interfering with the natural rhythms creating a vicious cycle - whether influenced by external or internal stressors, the end result is to the detriment of mind-body wellbeing.
Skipping breakfast has been associated with a 27% increased risk of heart disease, a 21% higher risk of type 2 diabetes in men, and a 20% higher risk of type 2 diabetes in women.
Over the decades, I have witnessed a common pattern emerge - whilst skipping breakfast can provide an initial energy surge, after some time (18months) the body begins to show the first signs of depletion,
Restless and disturbed sleep,
Tired, sluggish when waking
Anxiety running around on empty.
10.30 am blood sugar drops
3-4 pm, poor concentration, lowered energy, an overwhelming desire to go for a quick nap,
Lower backache - signaling adrenal depletion.
Headaches, irritability
Most people skip breakfast in an attempt to lose weight, reduce calories, cholesterol and BP.
Breakfast kick-starts your metabolism, helping you burn calories throughout the day. It also gives you the energy you need to get things done and helps you focus at work or at school. 80% of the morning meal serves the brain and nervous system. It is FUEL for the body-mind, to ensure optimal performance and delivery of tasks.
Yet despite all this, many admit to yo-yo moods and energy levels, tired all the time, loss of appetite, high cholesterol, BP and blood sugar imbalance (type 2 or pre-diabetic), frustrated about being unable to achieve a steady healthy weight, despite having been on numerous diets.
What's the solution?
'Eat breakfast like a king (or Queen), lunch like a prince, and dinner like a pauper' is a great mantra to live by.
This will ensure food has enough time to digest during the day, little food sits in the stomach which putrifies overnight. You will have more energy and feel refreshed in the morning.
The body clock
Breakfast breaks the overnight fasting period. It replenishes your supply of glucose to boost your energy levels and alertness, while also providing other essential nutrients required for good health.
Overnight the body has been fasting, as it heals and repairs itself whilst in a state of deep sleep. When we wake in the morning we should feel refreshed and re-energised.
The best time to eat breakfast is between 7-9 am (related to optimal spleen and stomach function) to digest, assimilate and distribute energy or fuel, 80% of which is brain food.
It's not just about meal timing, but also WHAT we choose to eat. A protein-rich meal balanced with some fat and carbs (macronutrients) to start the day will ensure our body and mind are served well.
Here are some great seasonal breakfast recipe ideas to serve your vitality.
Improve energy and blood sugar
Boost energy
Stop being tired all the time
Easy weight loss solutions
Lower cholesterol, improve BP and heart health
Kiss goodbye to anxiety!
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