Missing your morning
meals regularly can weaken your battle against winter blues.
You are probably tired
of hearing that breakfast is the most important meal of the day. Well, about
time you understand that it's not mere talk, as it is indeed the key to dealing
with a roller-coaster day ahead.
With winter here, it is
all the more important to pay attention to the most essential meal of the day.
While the importance of
breakfast doesn't diminish with season, nevertheless, it is crucial to ensure
that you don't give it a miss during winter; to arm yourself against the chill
and of course, stay healthy through the course of the biting season.
Stuck in the daily rout,
people hardly pay attention to what goes inside as they jump-start the day. A
healthy breakfast boosts energy, curbs mid-day cravings and helps in
maintaining a healthy weight. "You must ensure that 20-25 per cent of your
daily calorie needs are met by the morning meal," says Dr Mukesh Mehra,
internal medicine specialist, Max Hospital.
Whatever be the excuse
for skipping breakfast, whether its lack of time, or appetite or the weight
loss goal, you can opt for certain simple and sustainable measures to overcome
it by going for interesting and quick grubs like smoothies, fruits or by
preparing the meal a day before, to steer clear of avoidable health risks.
Starting the day with a
nutritious breakfast can also prevent winter comfort eating. "Eating
breakfast also helps stabilise blood glucose levels, which regulate appetite
and energy. People who consistently eat breakfast are less likely to be hungry
and overeat during the day and as a result, have lesser craving for high
caloric winter comfort foods and snacks," says Dr Anoop Misra, chairman,
Fortis Centre of Excellence for Diabetes, Metabolic diseases and Endocrinology.
WEAPON AGAINST THE COLD
WAVE
A healthy breakfast has
a way of beating winter weight woes.
Eating a balanced
breakfast will set your tone right for the rest of the day and that's why you
must have it every single day, without fail.
Moreover, winter is key
time to remember the importance of breakfast in your daily routine.
"It is well-known
that people who eat breakfast regularly tend to be slimmer than those who skip
it. People tend to eat more as the temperature drops and often choose much
heavier and calorie dense foods than in summer," says Dr Satish Koul,
internal medicine specialist, Columbia Asia Hospital.
With the winters, the
extra kilos pile on quickly too. "It is equally difficult to shed the flab
in winter. So it is even more important to adopt and ensure healthy eating
habits in winter," says Dr SP Byotra, head, medicine, Sir Gangaram
Hospital.
BEWARE SKIPPERS
DIABETES RISK:
Studies in the American
Journal of Clinical Nutrition have proven that men who skipped breakfast had a
21 per cent higher risk of developing diabetes.
"At bed time i.e.
post dinner, the levels of insulin in the body are stable. However, when one
skips breakfast in the morning the insulin level drops, as a result when one
takes lunch later in the day, the insulin levels are more likely to spike and
then crash again. Over time, this constant flux in insulin levels can cause the
body to build up an insulin resistance, which can lead to type 2
diabetes," says Dr Misra.
As far as diabetics are
concerned, they need to be more cautious that they don't miss the morning grub.
"Skipping meals or ill-timed meals while managing blood sugar levels in
diabetes can lead to hypoglycaemia; a serious clinical condition caused by low
blood sugar levels. If not managed properly, it can be life threatening,"
says Dr Misra. Further, skipping meals may also increase the blood glucose
levels and cause weight gain, he adds.
HEART PROBLEMS:
A study published in the
American Heart Association had shown that skipping breakfast puts you at a
higher risk of heart attack or fatal coronary heart diseases.
"In winters, the
risk of heart disorders rises as there are more chances of aggregation of
platelets and formation of clots. A recent research study by Harvard Public
Health emphasised on not skipping breakfast. The research reveals that skipping
breakfast puts a strain on the body. Over many years, such a habit can lead to
insulin sensitivity. Because of this, a person can suffer from diabetes and
high blood pressure. Over time, it can lead to heart disease," explains Dr Vanita Arora, head, cardiac electrophysiology, Max Hospital.
WEIGHT WOES:
"Breakfast skippers
tend to snack more on sugary or high-fat foods, overeat in the evening and are
more likely to be overweight," says Dr Swati Bhardwaj, Vice Head, Centre
for Nutrition and Metabolic Research. Studies have shown that skipping
breakfast causes erratic blood glucose values, making weight control difficult.
"One of the most
prominent reasons for weight gain in non-breakfast eaters may be due to the
prolonged fasting state which the body enters, as a result when one finally
eats; there is a sharp increase in the blood sugar levels. To manage this surge
in blood sugar levels pancreas release extra insulin to compensate, thus the
body stores the food as fat as a survival mechanism," she adds.
LOW IMMUNITY:
A nutritious breakfast
would help you fight the common winter flus. A Netherlands based study had
shown that eating a good breakfast can boost your body's gamma-interferons,
that naturally activate your immune cells. Skipping the breakfast at the same
time, can cause a 17 per cent drop in the gamma- interferons.
"When you miss
breakfast, you are working against the very physiology of the body, and that
can lead to illhealth.
Regular breakfast can
boost the immune system," says Dr Koul.
OTHER TROUBLES:
When you give your
morning meal a miss, you stress the body, by prolonging the night-long fast,
which can end up increasing the blood pressure levels, insulin, triglyceride
and LDL ( bad) cholesterol levels, thus increasing your risk for heart disease
too. Major health conditions apart, you can also end up with a grouchy mood,
low attention, lessened problem solving skills and bad memory.
CHOOSE IT RIGHT:
What you eat makes as
much difference as the timing. So go for a meal that adds a dash of carbs,
protein and fibre. A healthy breakfast should be rich in fibre, to help you
keep full. "You can include cereals, wholegrains, and fruits for the same.
Add warm milk which can do the job of a protein high," says Dr Mehra. Go
for foods that are low glycaemic index like yoghurt, to start your day on a
healthy note.
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