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Studies show that—across all ages—those who skip breakfast also snack more, eat more during mealtime, and are at a greater risk for developing chronic disease, like type 2 diabetes and heart disease.
Irregular breakfast habits are also associated with a poor attention span and learning deficits.
1. Scattered Attention, Cognitive Decline, and Poor Memory
Kids that eat breakfast regularly have been proven to thrive in a learning environment. Eating breakfast can help to improve visual memory and attention span in children.
Many studies with children show what you would expect: Breakfast gives children the fuel that they need to thrive in a learning environment. (1) One study, published in 2012 in the European Journal of Clinical Nutrition, found that skipping breakfast reduced attention span and visual memory in children. (2)
Research out of Cardiff University took a sample of over 800 nurses and found that those who ate breakfast had lower stress, fewer cognitive failures, and fewer injuries and accidents at work. (3)
2. Weight Gain and Belly Fat
In a study published early this year, researchers investigated the impact of breakfast—and skipped breakfast—on body composition. (4) Pulling information from 236 healthy adolescent volunteers, they found that those who ate breakfast at least five times a week had significantly lower body weight and waist circumference compared those who skipped breakfast.
Elsewhere, researchers at the School of Public Health in Minneapolis observed that breakfast reduces the risk of obesity and chronic disease—like type 2 diabetes—in both children and adults. (5) According to the study, skipping breakfast increases appetite and makes it harder to control blood sugar.
3. Unhealthy Snacking
At the University of Sienna in Italy, researchers found that adolescent children—ages 11 to 15 years old—with irregular breakfast habits were found to eat less fruit and vegetables on a daily basis. (6)
Researchers at the Harvard School of Public Health discovered that skipping breakfast and snacking throughout the day was associated with an increased risk for type 2 diabetes in men. (7) And indeed, a review of the scientific literature shows that skipping breakfast leads to increased appetite—including poor quality snacking. (8)
4. Heart Disease
This year, researchers at the Harvard School of Medicine published a large study that looked at the eating habits of roughly 27,000 men, age 45 and older. (9) All men worked in the field of healthcare and were free of heart disease and cancer.
During 16 years of follow-up, researchers found that men who skipped breakfast had a 27% higher risk of heart disease compared to men who did not.
5. Type 2 Diabetes
Another large study was published this year out of Harvard Medical School—this time with women. (10) In 2002, researchers took a sample of just over 46,000 women who were free of type 2 diabetes, heart disease, and cancer. After following the women for six years, they found 1,560 cases of type 2 diabetes. After adjusting the statistics for bias and error, they concluded that women who ate breakfast irregularly (0–6 times a week) were at a higher risk for type 2 diabetes than women who ate breakfast every single morning.
Consistency is key when it comes to lowering risk of type 2 diabetes. Women who ate breakfast inconsistently were at a greater risk for type 2 diabetes because of added stress on the body and inability to sustain balanced blood sugar levels.
As the months grow cooler, you may find that you are naturally attracted to warm food and warming spices. But the reality is that breakfast is the one meal of day that should always be warm.
According to the principles of Chinese medicine, digestion belongs to the Earth element—or Spleen and Stomach energy. The Earth element decides how well you extract nutrients from food. It also decides how well you convert these nutrients into usable daily energy. Physical prowess and mental stamina are also governed by Earth energy.
Cold or raw foods thwart your digestive fire. Because Earth energy (or Spleen and Stomach energy) runs strongest during the morning hours, breakfast is the one meal of the day that should be especially warming and easy to digest.
Here are some beneficial breakfast ideas to welcome in the season:
You've been told before that breakfast is the most important meal of the day, but did you know that skipping breakfast can compromise your health and leave you at risk for chronic disease?
Research doesn't lie. Here are the top 5 reasons not to skip breakfast again:
Breakfast is a delicious start to the day that should always be enjoyed warm to support the Earth element, which aids in digestion. Eating cold, raw foods first thing in the morning can compromise the digestive process.
Here are a few handy breakfast ideas to have up your sleeve if you're pressed for time in the morning:
Kefir has many benefits, including better digestion of fats, proteins and carbohydrates. It has been known for thousands of years for its anti-aging and immune-enhancing properties.
Kefir is an ancient cultured food, rich in amino acids, enzymes, calcium, magnesium, phosphorus and B vitamins. Kefir means "feel good" in Turkish, and that's just how you'll feel after drinking a glass in the morning! Easy and fun to make at home, it is superior to commercial yogurt. An absolute must after antibiotic use!
Unlike yogurt, kefir can actually colonize the intestinal tract and is simple and fun to make at home. To make kefir: Mix one packet with 1 quart of warm milk, cover and set at room temperature for 18-24 hours. Refrigerate and enjoy!
Each packet yields 1 quart of kefir, and can be reused up to 7 times. This means you can create 10 ½ gallons of kefir from one box!
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