The first meal of the day is breakfast for any person. Many individuals skip it because they don't have time in the morning to eat, or as a measure to reduce weight. However, such people do not realise that missing breakfast is not healthy. Breakfast, as the first meal of the day, is essential for overall good health. The old saying "eat breakfast like a king" still holds true today.
When one goes without any food or drink for 8 to 10 hours after dinner and during sleep, the body's blood glucose levels decrease, which is a source of energy for the body. This can cause feelings of weakness and dullness. Skipping breakfast can make one feel irritable and cranky throughout the day until the next meal is available.
Often, it becomes difficult for them to focus on the task at hand due to low energy levels and hunger pangs, which can affect the quality of their work. Studies have shown that children who regularly eat breakfast are more cheerful, alert, and focused on their work, and perform better than those who skip breakfast. The same applies to adults.
The body's metabolism slows down during the night. After breakfast, it is stimulated, which helps to assimilate and burn the calories consumed faster. In contrast, if somebody skips breakfast and eats much later in the day, their metabolism remains sluggish.
People who skip breakfast in an attempt to lose weight actually tend to consume more calories. When someone eats after being hungry for hours, they are likely to eat a larger amount of food compared to if they had eaten breakfast. This is because the body's metabolism remains slow since morning, causing it to absorb more calories and burn them at a slower rate.
Instead of losing weight, one would be gaining it. When more fat is absorbed by the body, unhealthy or bad cholesterol tends to increase in the blood. Consequently, obesity and an increase in fats in the blood make individuals more susceptible to high blood pressure, diabetes, heart diseases, and osteoarthritis.
Furthermore, if one consumes small, frequent meals, nutrients are assimilated and distributed more easily and uniformly throughout the body compared to consuming one or two large meals. This promotes better overall health.
Acid is produced by the stomach to protect its inner lining against infections or injuries of any kind. Normally, this acid is neutralised by the food consumed. However, if one stays without food for a long time, this acid is not neutralised, resulting in a burning pain in the stomach and behind the chest, as well as feelings of nausea and potentially bilious vomiting, which can make one feel sick. Due to overnight fasting, the acid levels tend to increase. This can be neutralised only by taking breakfast.
It is important to have breakfast, and equally important to have a healthy breakfast. Ideally, it should be nutritious and balanced. The quantity and type of food can be based on personal preference. Freshly prepared breakfast is better than easily prepared or ready-to-eat fast foods.
Whole grains in any form (such as chapatti, bread, germinated grains, etc.), milk or milk products, nuts, and fresh fruits should be consumed. Eggs are a filling and rich source of protein. However, they also have a high cholesterol content, which can lead to increased obesity, the deposition of fats in the inner lining of blood vessels, and related problems. Therefore, eggs should be consumed sparingly, especially by adults. Fruit juices are beneficial, but the ideal choice would be juice made from fresh fruits.
Someone who is in a hurry for work can attempt to do small tasks while eating breakfast.
Dr Rachna Pande is a specialist in internal medicine.