But I am not hungry in the morning, EAT Breakfast!!! I have never eaten breakfast in the morning, EAT Breakfast!!! But I am not a breakfast person, EAT BREAKFAST!!!
Ever since I started practicing medicine, I have made two distinct associations backed up by evidence-based medicine: the association between skipping breakfast and anxiety. I have found that the patients I am treating for anxiety haven’t eaten breakfast for years or even decades. Interestingly, they have often tried an extensive list of anxiolytics without good results. When I ask them about breakfast, 8 out of 10 times they have skipped breakfast for as long as they can remember.
So, what does the word "breakfast" really mean? Dividing the compound word into two parts gives us "break" and "fast," breaking the fast since your last meal before bed. While you were asleep in your comfy bed, your mind and body were hard at work. Your body was cleansing your organs via your blood and cerebral spinal fluid (CSF) in your brain and spinal cord. Your body was burning calories while you slept, requiring energy to accomplish its housekeeping of the busy day prior and in preparation for the next day. When you wake up in the morning, your body is anticipating nourishment to replenish the calories that it used overnight.
Breakfast is an often overlooked meal that can have a huge impact on our mental and physical well-being. Eating breakfast helps jump-start our metabolism and gives us the energy we need to get through the day. Studies have found that eating a healthy breakfast can help reduce stress and anxiety, as well as improve focus and concentration. Many foods can be included in a healthy breakfast. Whole grains such as oatmeal and whole-wheat toast are great sources of fiber and complex carbohydrates, which can help keep us feeling full for longer. Protein-rich foods such as eggs, nuts, and Greek yogurt can help provide the energy we need to keep our minds and bodies active. According to research, a good target for macronutrients is 66% protein and healthy fats, as opposed to having a carbohydrate blowout. Adding a serving of fruits and vegetables to breakfast can also help give us important vitamins and minerals that can help boost our mood. Eating breakfast is especially important for those suffering from depression and anxiety. Studies have found that people who eat breakfast have a lower risk of depression and anxiety, and that breakfast can help reduce the symptoms of these conditions. Eating breakfast can also help reduce cravings for unhealthy snacks, which can help maintain a healthy weight and reduce stress levels.
Skipping breakfast can have a negative impact on mental health, including an increase in anxiety and depression symptoms. Here's how:
Blood sugar imbalances: When you skip breakfast, your body does not receive the necessary nutrients and glucose needed to maintain stable blood sugar levels. This can lead to feelings of anxiety, irritability, and fatigue.
Hormonal imbalances: Skipping breakfast can also disrupt the balance of hormones such as cortisol, which regulates stress, and serotonin, which regulates mood. This can result in feelings of anxiety and depression.
Nutritional deficiencies: Breakfast is an important meal for providing the body with essential vitamins and minerals. Skipping breakfast can lead to nutrient deficiencies, which have been linked to an increased risk of depression and anxiety.
Disrupted circadian rhythm: Breakfast helps regulate the body's circadian rhythm, which is the internal clock that controls the sleep-wake cycle. Skipping breakfast can disrupt this rhythm, leading to sleep disturbances and increased risk of anxiety and depression.
Overall, skipping breakfast can have negative consequences for mental health, including increased anxiety and depression symptoms. It's important to prioritize breakfast and ensure that it contains a balance of nutrients to support optimal mental and physical health.
Below are a couple of research papers on the topic,
Head Up, Eyes Forward!
