Breakfast is worth the effort
No one is forcing you to do anything, but it is probably a good idea to BREAK the FAST. If lunch or dinner were the important meals of the day then they would probably be called breakfast.
If you have been to our clinic and discussed with us any chronic health issue, you will remember that you were asked whether or not you eat breakfast. It is a basic but important question because it leads to many other interesting findings. The answer is often, “No, I don’t have enough time in the morning” or “No, I am not hungry in the morning”. We usually respond with, “imagine if in the morning your child or your pet were not hungry and refused to eat. You would be concerned, wouldn’t you?” Replenishing energy and providing nutrients to the body is the first step to health.
Breakfast often referred to as the most important meal of the day, is essential for maintaining optimal health. Not only does it provide the necessary energy and nutrients needed to start the day off right, but it has also been linked to improved metabolism, improved thyroid function, reduced stress levels, and cognitive function. In this article, we will explore the importance of breakfast, and make the case for why one should consider making it a priority.
Thyroid Function and Breakfast
The thyroid gland is a small butterfly-shaped gland in the neck that produces hormones that regulate metabolism. These hormones are crucial for maintaining a healthy weight, energy levels, and overall well-being. When the thyroid gland does not produce enough of these hormones, a condition known as hypothyroidism occurs, leading to symptoms such as fatigue, weight gain, and depression.
A nutritious breakfast is essential for maintaining optimal thyroid function. Foods that are rich in iodine, selenium, and zinc, such as eggs, dairy products, and seafood, are important for thyroid health. These nutrients help the thyroid gland produce and regulate hormones, preventing conditions such as hypothyroidism. Additionally, consuming protein-rich foods, such as eggs, and dairy products, in the morning can help regulate the release of thyroid hormones throughout the day, ensuring optimal function.
Useful tip: Some foods can be nutrient dense but you may have issues digesting them. Whether or not a food is suitable for you can be determined by how your digestion reacts to eating the food. A bit of intuition goes a long way.
Reducing Stress with Breakfast
Stress can have a significant impact on our overall health, causing physical and mental symptoms such as fatigue, headaches, and anxiety. Chronic stress can also lead to conditions such as depression, heart disease, and digestive problems. Eating a nutritious breakfast can help reduce stress levels and improve overall well-being.
Studies have shown that consuming a balanced breakfast, rich in fiber, protein, and healthy fats, can help regulate blood sugar levels, preventing spikes and crashes that can cause stress and anxiety.
Furthermore, taking the time to sit down and enjoy a healthy breakfast can provide a sense of routine and stability in a world that can often feel chaotic and stressful. This small act of self-care can help reduce stress levels and improve overall well-being.
Breakfast should be eaten within one hour after waking up. It is essential because it provides the body with the energy it needs to function properly. When you wake up in the morning, your body has been fasting for several hours, and breakfast replenishes your energy stores. Skipping breakfast can lead to feelings of fatigue, low energy levels, and decreased productivity.
In addition to providing energy, breakfast is also an excellent opportunity to consume important nutrients. Eating a well-balanced breakfast that includes a variety of nutrient-dense foods, such as whole grains, fruits, vegetables, and lean protein, can help you meet your daily nutritional requirements. This can improve overall health, prevent chronic diseases, and reduce the risk of obesity.
How Does Breakfast Boost Metabolism?
Breakfast is known to boost metabolism, which is the process by which the body converts food into energy. When you eat breakfast, your body is jumpstarted into a state of heightened metabolism, which continues throughout the day. In a state of high metabolism, a person will feel warmer but calm and not anxious. It is important not to confuse a healthy metabolism with the sympathetic stress response that we may get from adrenaline which can also make a person feel hot. The difference is when we feel energized from adrenaline, we may have cold extremities like hands, feet, and nose. We may also feel unedge in our mood and unable to multitask.
Eating a nutritious breakfast can also help regulate glucose levels and insulin secretion, which play a significant role in metabolism. Consuming a high-protein breakfast has been shown to help regulate glucose levels and insulin secretion, which can lead to improved metabolism. Breakfast also provides the body with the energy it needs to perform physical activities and exercises, which can further boost metabolism. When you exercise, your body burns calories and fat, which helps increase your overall metabolism.
How Does Breakfast Improve Cognitive Function?
Breakfast is not only important for physical health, but it is also essential for cognitive function. Consuming a nutritious breakfast can improve cognitive performance, such as memory, attention, and concentration. Eating breakfast provides the brain with the energy it needs to function properly. The brain requires a constant supply of glucose to function properly, and eating breakfast replenishes this supply. Skipping breakfast can lead to decreased cognitive function and can negatively impact productivity, memory, and concentration.
In addition, eating a breakfast that includes protein and healthy fats can improve cognitive function. Protein and healthy fats can help improve memory, focus, and overall cognitive performance. For example, eggs, which are rich in protein and healthy fats, have been shown to improve cognitive function.
Skipping breakfast can have several negative consequences, including:
Decreased energy levels and decreased cognitive function throughout the morning
Increased hunger and overeating later in the day
Slowing down the metabolism and impairing thyroid function
Increased risk of obesity, type 2 diabetes, and cardiovascular disease
Decreased nutrient intake, which can negatively impact overall health
Additionally, regularly skipping breakfast can disrupt your body’s natural circadian rhythm and lead to other health problems. It’s important to have a nutritious breakfast to start your day with energy and provide essential nutrients for optimal health and functioning.
Choosing the Right Breakfast Foods
When it comes to choosing the right breakfast foods, it is important to focus on nutrient-dense options that will provide the necessary energy and nutrients needed to start the day off right.
Pay attention to how you feel 15 min after eating the food.
You should feel warmer, energized, and calmer.
You should not feel colder, bloated, or anxious, nor have a racing heart.
If you feel unwell, choose foods that are easier to digest. It takes time to learn what works for you.
A few simple ideas:
Note: Each meal should have protein, carbs, and healthy fats.
Eggs: Eggs are a rich source of protein, healthy fats, and essential vitamins and minerals, making them an excellent breakfast option.
Oatmeal: Oatmeal is a complex carbohydrate that provides slow-release energy, making it a great option for reducing stress and improving overall well-being. Additionally, it is rich in fiber, which can help regulate blood sugar levels and reduce feelings of stress and anxiety.
Yogurt: Yogurt is a rich source of calcium and probiotics, making it an excellent option for reducing stress and improving gut health. Additionally, it is a good source of protein, which can help regulate the release of hormones and reduce stress levels.
Fruits and Vegetables: Fruits and vegetables are rich in fiber, vitamins, and minerals, making them an excellent option for reducing stress levels.
In conclusion, breakfast is an essential meal that should not be skipped. Eating a nutritious breakfast can provide the body with the energy and nutrients it needs to function properly. It can also boost metabolism, and improve cognition and thyroid function, which can lead to improved overall health and well-being. When planning your breakfast, it is important to choose nutrient-dense foods that include a variety of carbs, fruits, vegetables, healthy fats, and protein. By doing so, you can ensure that you start your day off on the right foot and set the tone for a productive and healthy day.
Food for thought: We should look at breakfast as putting fuel into our car, or charging our phones. No one feels well running on fumes or with the charge status in the red. Both cases produce a level of avoidable anxiety when starting your day. In the end, the best nutrition advice is the one that has withstood the test of time and culture.
“Energy and structure are interdependent, at every level” Ray Peat
If you have any questions or need help with your nutrition, please feel free to send us an email.