How Does Skipping Breakfast Affect Your Hormone Levels?
Posted Feb 17 2012 12:11pm
Do You Skip Breakfast? Do you sometimes skip breakfast, maybe thinking:
“I’ll skip breakfast so I will decrease my calories to lose a few pounds” Or –
“I’ll grab something quick to give me some extra energy” – usually something sugary or caffeinated OR BOTH!
Or- “I don’t have anything prepared, and I’m in a hurry”
Well, Let me tell you about a client of mine . . . I have a menopause coaching client named Sheila who gave me permission to tell her story. When she worked in her husband’s medical practice, she hardly ever ate breakfast. Most doctor offices have split hours to accommodate those patients who go to work early and don’t get off from work until 5 p.m. or after. Some medical offices don’t usually finish with patients until almost 7:30 p.m. most days. Sheila and her husband would eat dinner out late, which made Sheila not-so-hungry the next morning when it was time to eat. She knew it wasn’t a healthy thing to do but with the hours as they were, she didn’t feel like she had much choice. In the morning, sometimes she would grab an apple or banana on her way out of the door and ALWAYS had her coffee on the way to the office. There were times when she had only coffee for her breakfast while she was getting ready for work. Sheila says, “Eating this way, I remember being starved by lunch time! Then I wanted to eat everything in sight when it was time to sit down to eat. Also, my energy levels were so low by mid-morning I probably could have taken a nap! I guess my excuses were that I was too much in a hurry; I stayed in bed until the very last minute and then had to rush, or felt that I didn’t have time or I just wasn’t hungry. There were times when I couldn’t even think straight. I felt so tired and run down. My husband noticed I was making too many mistakes with scheduling patients and it was becoming costly for the office. I had a hard time focusing or completing the tasks that were my responsibility.” What is breakfast anyway? During the night while you are sleeping, your body is taking a break from eating. You are fasting. Breakfast time is when you “break that fast” and start the day by giving your body the fuel it needs to perform at the highest level. Skipping breakfast causes your body to be under more stress and the stress hormone, cortisol goes up. Your blood sugar is low to start with. When your blood sugar drops, it causes you to crave sweets. Keeping the blood sugar as level as possible throughout the day will help in the prevention of insulin resistance which can ultimately lead to diabetes. Did you realize by not eating breakfast, it affects certain hormones and causes a cascading effect in your body? One of the most important things you can do for yourself to prepare for a productive day is to have a “good” breakfast before leaving home. It will give you what you need to be able to concentrate, have mental clarity, focus and have energy. Here is your guide to having a healthy breakfast: Eat a breakfast that includes some protein such as real eggs. (Animal protein is easier to digest in the early part of the day than later.) You will perform much better and feel better by having some protein with each meal throughout the day. It doesn’t have to be a lot, whatever is the right amount for you. Suggestions: If you don’t feel very hungry, it will greatly benefit you to still eat something small or a small amount of: · Fruit – apples and berries are best
Some raw nuts (walnuts and/or almonds)
· Slice of cheese
· Cottage cheese
· Ezekiel toast with Almond or Peanut Butter
· Hard-boiled egg Start eating breakfast, no matter how small.
· Use a journal for seven days.
· Write down how you feel after eating breakfast.
See if you feel or see an increase in your energy.
· This will also give you a guide to which foods you
may want to start avoiding.
Sit down to eat and relax. Taking time to eat and enjoying it
affects hormones that make you feel full.