As an old proverb says “breakfast is the most important meal of the day” Breakfast is commonly known as the energy source of the day. However, many people choose to skip breakfast due to various reasons, such as lack of time or simply not feeling hungry, it is often ignored in modern society. However, do you know that skipping breakfast can have serious consequences for our health? Dr. Cahill of Harvard University published a study in Circulation in 2013. The study lasted 16 years and tracked the dietary habits and medical visits of 26902 middle-aged and elderly white men (aged between 45 and 80 years) in the United States through questionnaires. Finally, through statistical analysis, it was concluded that people who did not eat breakfast for a long time were 27% more likely to suffer from heart disease than those who ate breakfast. However, the author of the paper also pointed out that this conclusion needs to be more widely verified among women and diverse ethnic groups. Besides, an article published on the website of the National Library of Medicine (PMC) of the United States studied the issue of breakfast and obesity. The study looked at a total of 23 participants ranging in age from 20 to 60. One group of participants ate breakfast regularly, while the other group did not eat breakfast. People who eat breakfast regularly consume relatively more energy in the morning and later consume more. People who do not eat breakfast consume more energy at other times. Ultimately, there is no significant difference in the total energy intake between the two groups.
The habit of not eating breakfast in the morning can have serious consequences on our health. In this article, we will discuss the harm of not eating breakfast and why it is important to have a nutritious meal in the morning.
Weight Gain Skipping breakfast can lead to weight gain in the long run. When we skip breakfast, our body goes into a state of starvation, which causes our metabolism to slow down. This means that our body burns fewer calories throughout the day, making it easier to gain weight. Furthermore, when we skip breakfast, we tend to eat more during lunch and dinner, which can also contribute to weight gain.A study published in the American Journal of Epidemiology found that skipping breakfast was associated with a higher risk of obesity. The study followed 4,218 participants for six years and found that those who skipped breakfast were 4.5 times more likely to be obese than those who ate breakfast every day.
Low Energy Levels. Breakfast is the first meal of the day, and it provides us with the energy we need to start our day. When we skip breakfast, we are depriving our body of the fuel it needs to function properly. This can lead to low energy levels, making it difficult to concentrate and perform daily tasks. In addition, skipping breakfast can also cause mood swings and irritability.A study published in the Journal of Adolescent Health found that skipping breakfast was associated with lower academic achievement and increased absenteeism among adolescents. The study followed 6,000 adolescents and found that those who skipped breakfast were more likely to have lower grades and miss school than those who ate breakfast every day.
Increased Risk of Heart Disease.Studies have shown that skipping breakfast can increase the risk of heart disease. When we skip breakfast, we are more likely to indulge in unhealthy foods later in the day, such as fast food or sugary snacks. This can lead to high cholesterol levels and high blood pressure, which are risk factors for heart disease.A study published in the Journal of the American College of Cardiology found that skipping breakfast was associated with an increased risk of coronary artery disease. The study followed 26,902 men for 16 years and found that those who skipped breakfast had a 27% higher risk of coronary artery disease than those who ate breakfast every day.
Impaired Cognitive Function. Breakfast is important for our cognitive function, as it provides us with the nutrients we need to think and concentrate. When we skip breakfast, our brain is deprived of glucose, which is its primary source of energy. This can impair our cognitive function, making it difficult to focus and remember things.A study published in the journal Physiology & Behavior found that skipping breakfast was associated with impaired cognitive function in children. The study followed 60 children and found that those who skipped breakfast had lower scores on tests of cognitive function than those who ate breakfast every day.
Poor Digestive Health. Skipping breakfast can also have a negative impact on our digestive health. When we skip breakfast, our digestive system remains inactive for a longer period of time, which can lead to constipation and other digestive issues. In addition, skipping breakfast can also disrupt our gut microbiome, which plays a crucial role in our overall health.A study published in the journal Nutrients found that skipping breakfast was associated with a higher risk of gastrointestinal disorders. The study followed 1,361 participants and found that those who skipped breakfast were more likely to have gastrointestinal disorders than those who ate breakfast every day.
In conclusion, skipping breakfast can have serious consequences on our health. It can lead to weight gain, low energy levels, increased risk of heart disease, impaired cognitive function, and poor digestive health. It is usually appropriate for people to eat breakfast 20 to 30 minutes after getting up at around 7 o’clock, because people have the strongest appetite at this time. There should be a certain interval between breakfast and lunch, generally around 4 to 5 hours is better, that is, between 7 and 8 o’clock for breakfast. If breakfast is too early, the quantity should be increased accordingly or lunch should be advanced accordingly. In addition, it is more reasonable to drink some water before eating breakfast after getting up. Therefore, it is important to make time for a nutritious breakfast in the morning. A healthy breakfast should include whole grains, protein, and fruits or vegetables. By making breakfast a priority, we can improve our overall health and well-being.
