Decrease your anxiety with a good breakfast

Eating the right breakfast is an absolute must for optimal health and sustained energy throughout the day. It can even decrease our risk of modern day chronic diseases. We hear the old saying ‘breakfast is the most important meal of the day’ so often because it is true. A healthy breakfast fuels our bodies, regulates our blood sugar levels, gives us energy which allows us to concentrate and focus and kick starts our mind and body for the day.

Skipping breakfast is a bad idea as it can result in lower blood sugar levels which can increase anxiety and stress, decrease our ability to concentrate and weakenmemory function. Research has also shown people that don’t eat breakfast often tend to have higher cholesterol levels. You are also far more likely to have an energy slump mid morning and experience fatigue and headaches, with a chance your productivity in the afternoon will also be affected.

The best breakfast choices consist of a mix of protein and wholegrains, including complex carbohydrates which provide sustained energy and don’t elevate our blood sugar levels. Foods such as organic eggs, baked beans, sardines, hummus, nut paste, avocado, oats, fruit and yoghurt are all good choices. Look for wholegrain breads and avoid white bread and highly processed and sugary cereals. Thesefoods are low in nutrients, are inflammatory and contribute to diseases such as diabetes and cardiovascular disease.

Protein is so important for breakfast and should be part of your first meal every day. Protein is the building block for every cell in our body – it can also facilitate weight loss and suppress appetite. The body uses carbohydrates first, followed by lipids (fatty acids) and then protein. Protein therefore gives us sustained energy and also supports vital health functions such as supporting mental health, immune function, repair, growth and maintenance. Calculating your daily protein needs is easy – simply multiply your weight in kilograms by 0.8. For example, a 70 kilogram person should be ingesting 56 grams of protein each day, or more with exercises. It is always a good idea to aim for your breakfast to include around 10 grams of protein.

If you are experiencing a lack of hunger in the morning this can indicate weakened digestive function as you should feel hungry around 30 minutes after waking. Try having a squeeze of lemon juice in room temperature or warm water to kick start your digestion.

Tina Taylor is an experienced nutritionist and naturopath and is a Lecturer at Endeavour College of Natural Health. Tina is committed to supporting people to restore and boost their health and vitality through the practice of Evidence Based Medicine, incorporating themost credible, up-to-date published research into her clinical expertise. Tina practices at Black Dove Body Bar in Brisbane.

See her oats nuts and seeds breakfast below