Breakfast is worth the effort

No one is forcing you to do anything, but it's probably a good idea to BREAK THE FAST. If lunch or dinner were the important meals of the day, they would probably be called breakfast.

If you have ever visited our clinic and discussed a chronic health issue with us, you will recall being 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’m not hungry in the morning.” We usually respond, “Imagine if your child or pet wasn’t hungry in the morning and refused to eat. You would be concerned, wouldn’t you?” Fueling your body and providing nutrients 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 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 why one should consider making it a priority.

Thyroid function and breakfast

The thyroid 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 doesn’t produce enough of these hormones, a condition known as hypothyroidism occurs, which leads to symptoms such as fatigue, weight gain, and depression.

A nutritious breakfast is essential to maintaining optimal thyroid function. Foods rich in iodine, selenium, and zinc, such as eggs, dairy, and seafood, are important for thyroid health. These nutrients help the thyroid gland produce and regulate hormones, preventing conditions such as hypothyroidism. Additionally, eating protein-rich foods, such as eggs and dairy, in the morning can help regulate the release of thyroid hormones throughout the day for optimal function.

Helpful Hint: Some foods may be rich in nutrients, but you may have trouble digesting them. Whether a food is right for you can be determined by how your digestion reacts to consuming that food. A little intuition goes a long way.

Reducing stress with breakfast

Stress can have a significant impact on our overall health, causing both 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. A nutritious breakfast can help reduce stress levels and improve overall well-being.

Studies have shown that eating a balanced breakfast rich in fiber, protein and healthy fats can help regulate blood sugar levels, preventing the spikes and crashes that can cause stress and anxiety.

Plus, taking the time to sit down and enjoy a healthy breakfast can add a sense of routine and stability to a world that can often seem chaotic and stressful. This small act of self-care can help reduce stress levels and improve overall well-being.

Breakfast should be eaten within an hour of 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 is starving 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 get in important nutrients. A balanced breakfast that includes a variety of nutrient-rich foods, such as whole grains, fruits, vegetables, and lean protein, can help you meet your daily nutritional needs. 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 kicks into a state of increased metabolism that continues throughout the day. In a state of high metabolism, a person feels warmer, but calm and not anxious. It is important not to confuse a healthy metabolism with the sympathetic stress response that we can get from adrenaline, which can also make a person feel hot. The difference is that when we feel energized from adrenaline, we may have cold extremities such as hands, feet and nose. We may also feel listless and unable to multitask.

A nutritious breakfast can also help regulate glucose levels and insulin secretion, which play a significant role in metabolism. Eating a high-protein breakfast has been shown to help regulate glucose levels and insulin secretion, which can lead to improved metabolism. Breakfast also gives your body the energy it needs to perform physical activities and exercise, which can further boost your metabolism. When you exercise, your body burns calories and fat, which...

How does breakfast improve cognitive function?

Breakfast is not only important for physical health, but it is also essential for cognitive function. Eating a nutritious breakfast can improve cognitive performance, such as memory, attention, and concentration. Breakfast provides the brain with the energy it needs to function properly. The brain needs a constant supply of glucose to function properly, and breakfast supplements this supply. Skipping breakfast can lead to decreased cognitive function and can negatively affect productivity, memory, and concentration.

In addition, a breakfast that contains protein and healthy fats can improve cognitive function. Protein and healthy fats can help improve memory, concentration, 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:

1. Decreased energy levels and cognitive decline during the morning

2. Increased hunger and overeating later in the day

3. Slowed metabolism and impaired thyroid function

4. Increased risk of obesity, type 2 diabetes, and cardiovascular disease

5. Reduced 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 yourself with the necessary nutrients for optimal health and functioning.

Choosing the Right Breakfast Foods

When choosing the right breakfast foods, it’s important to focus on nutrient-dense options that will provide the energy and nutrients you need to start your day off right.

Pay attention to how you feel 15 minutes after eating. You should feel warmer, more energized, and calmer. You shouldn’t feel colder, bloated, or anxious, nor should you have a high heart rate.

If you are not feeling well, choose foods that are easier to digest. It takes time to learn what works for you.

A few simple tips:

Note: Each meal should contain protein, carbohydrates, and healthy fats.

1. Eggs: Eggs are a rich source of protein, healthy fats, and essential vitamins and minerals, making them an excellent breakfast choice.

2. Oatmeal: Oatmeal is a complex carbohydrate that provides slow-release energy, making it a great choice for reducing stress and improving overall well-being. It’s also rich in fiber, which can help regulate blood sugar levels and reduce feelings of stress and anxiety.

3. Yogurt: Yogurt is a rich source of calcium and probiotics, making it an excellent choice for reducing stress and improving gut health. It’s also a good source of protein, which can help regulate hormone release and reduce stress levels.

4. Fruits and vegetables: Fruits and vegetables are rich in fiber, vitamins, and minerals, making them an excellent choice for reducing stress levels.

Conclusion

In conclusion, breakfast is an essential meal that should not be skipped. A nutritious breakfast can provide the body with the energy and nutrients it needs to function properly. It can also boost metabolism and improve cognitive and thyroid function, which can lead to improved overall health and well-being. When planning your breakfast, it’s important to choose nutrient-rich foods that include a variety of carbohydrates, fruits, vegetables, healthy fats, and protein. This way, you can ensure that you start your day off right and set the tone for a productive and healthy day.

Food for thought: We should think of breakfast like filling up our cars or charging our phones. No one feels good driving on fumes or when the battery level is in the red. Both situations create a certain amount of avoidable anxiety at the start of the day. Ultimately, the best nutrition advice is the one that has stood the test of time and culture.

“Energy and structure are interdependent, on all levels.” Ray Peat

If you have any questions or need help with nutrition, please feel free to email us.

Enjoy,

The Roots Team