Breakfast is often considered the most important meal of the day, and for good reason – it is an opportunity to start as you mean to go on, by packing in lots of healthy ingredients to nourish your body. However, the type of breakfast you choose (or don’t) can influence your health.
Start the day strong
Eating a balanced meal first thing can help to keep blood glucose and insulin levels stable – which for inflammatory conditions like psoriasis or arthritis can be crucial, as well as helping to maintain a healthy appetite and curb cravings for snacks and sugary treats. In contrast, not eating breakfast at all can stimulate the release of stress hormones, which long-term can encourage an inflammatory state in the body.
Don’t panic if you can’t face eating first thing, you’re not alone! Skipping breakfast is actually a common feature of intermittent fasting methods, which have been shown to reduce inflammatory markers and may promote weight loss, rather than encourage binging later in the day. However, this approach should be carefully controlled considering your own personal health concerns, as some people can experience low energy, faintness and headaches due to blood glucose imbalances.
For inflammatory health conditions, maximising your nutrient intake is paramount. Due to the inclusion of an extra meal, research shows breakfast eaters typically have a superior nutritional profile, as well as sustaining healthier habits throughout the day. So whether you plan to breakfast like a king or grab on the go, always opt for something healthy – balancing anti-inflammatory fats, protein, carbohydrates, antioxidants and fibre to sustain your appetite and nourish your body.
Whatever your morning routine, get the nutrients in with our:
TREAT top tips:
- Protein helps to keep blood glucose even, slow digestion and support the appetite. Dollop Greek yoghurt onto berries, nuts and seeds or whip up some eggs for all your essential amino acids. If cooking in the morning is a daunting task, bake a batch of omega 3 breakfast muffins the night before, they’re also great for lunch!
- Preparation is key, try overnight oats combined with chia seeds and blueberries for anti-inflammatory omega 3 fats and a helping of anthocyanins – key antioxidants for your skin.
- Fibre rich carbohydrates are important for healthy digestion, so ignore refined, sugary shop bought cereals that are not nutritious and load up on whole grains instead. How about a bowl of chocolatey hazelnut porridge or easy homemade granola? Feeling experimental? Switch grains for quinoa porridge and berries.
- Pack in some awesome antioxidants with plenty of colourful fruit or veg or combine them both in a time saving green smoothie!
- Always have a tactical snack for days when routine goes completely out the window (we all have them!) Stock up on sugar-free snack bars or keep a bag of nuts or seeds in your bag or the desk drawer and combine with an apple or handful of berries for a nutritious snack on the run.
Eating a nutritious breakfast is a great start to the day, fuelling your body with the right nutrients to sustain energy levels and concentration, give you the get up and go to be physically active, and most importantly, manage inflammation.