Economic hardships around the world, especially in low- and middle-income countries, played a crucial role in the often-skipped breakfast meals. Breakfast comes with various benefits to our body and daily activities. It enhances metabolism, brain function, and productivity.

WHY Breakfast?

A substantial body of research indicates that regular consumption of a nutritious breakfast is positively associated with improved mental health and cognitive performance.

Impact on Cognitive Performance

Studies have linked eating breakfast to enhancing various aspects of cognitive function, including memory, attention, and reaction times. For instance, consuming 50 grams of walnuts with breakfast improved memory and reaction times in young adults, according to a study from the University of Reading. The nutrients in walnuts, such as omega-3 fatty acids and antioxidants, are believed to contribute to these cognitive benefits.

Furthermore, breakfast consumption positively affects learning in children, influencing behavior, cognitive abilities, and academic performance, according to a literature review highlight. Habitual breakfast intake, especially meals comprising a variety of food groups, is associated with better school performance.

Association with Mental Health

Regular breakfast consumption has been linked to better mental health outcomes. According to a study analyzing data from the Spanish National Health Survey, children and adolescents who skipped breakfast or ate breakfast away from home had higher odds of psychosocial behavioral problems. Conversely, those who had breakfast regularly, particularly at home, exhibited fewer such issues.

Moreover, another study shows that individuals who consume a cereal-based breakfast daily experience lower levels of depression, emotional distress, and perceived stress compared to those who do not eat breakfast regularly. This proposes a potential protective effect of regular breakfast consumption against mental health challenges.

Consequences of Skipping Breakfast

Skipping breakfast has been associated with negative mental health and cognitive outcomes. A Mendelian randomization analysis revealed that individuals who regularly skip breakfast have an increased risk of attention-deficit/hyperactivity disorder (ADHD), major depressive disorder (MDD), decreased cognitive performance, and greater frailty.

Incorporating Breakfast into Your Busy Schedule

1. Plan and Prepare Ahead

• Meal Planning: Dedicate time during the weekend to plan your meals for the upcoming week. This practice ensures you have all the necessary ingredients and reduces decision-making time on busy mornings. 
• Evening Preparation: Assemble breakfast components the night before. Options like overnight oats or pre-made smoothie packs can save valuable time in the morning.

2. Opt for Quick and Nutritious Choices

• Simple Swaps: Replace time-consuming breakfast items with quick alternatives rich in nutrients. For instance, choose whole grain toast with avocado or yogurt with granola.
• Portable Options: Keep healthy, grab-and-go items available, such as fresh fruit, nuts, or whole-grain cereal bars, to ensure you can eat on the move if necessary.

Conclusion

Breakfast is essential for both physical and mental health, making it more than just the first meal of the day. Its ability to improve mood, maintain energy levels throughout the day, and improve cognitive performance has been repeatedly supported by scientific study. Eating breakfast regularly has been associated with improved memory, focus, and academic or professional productivity. It is also essential for preserving mental health and lowering stress and depression.

Making breakfast can be easy for people with hectic schedules if they plan, make wholesome, quick choices, and stick to a morning routine. People can fully benefit from breakfast without compromising time or convenience by meal planning meals, selecting portable options, or adopting meals high in protein.

Ultimately, the "morning meal miracle" is a scientifically backed reality. By prioritizing a balanced breakfast, individuals can fuel their bodies, sharpen their minds, and set the foundation for a healthier, more productive day.

Resources

1. https://www.thetimes.com/uk/healthcare/article/the-ultimate-memory-boost-a-handful-of-walnuts-for-breakfast-lstkgdrj9?utm_source.
2. https://www.heraldsun.com.au/subscribe/news/1/?sourceCode=HSWEB_WRE170_a&dest=https%3A%2F%2Fwww.heraldsun.com.au%2Fhealth%2Fdiet%2Fnutrition%2Fthese-dietitians-list-5-breakfast-swaps-to-boost-your-health%2Fnews-story%2F6828a43c645292d1adbea46c667ef9d2&memtype.
3. https://www.mochasandjavas.com/how-a-hearty-breakfast-can-help-you-ace-your-classes/?utm.
4. https://carolinameadows.org/healthy-eating-with-a-busy-schedule/?utm.
5. https://link.springer.com/article/10.1186/s12888-024-05723-1.
6. https://www.tandfonline.com/doi/abs/10.3109/09637489809089415.
7. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.871238/full.
8. https://www.frontiersin.org/journals/human-neuroscience/articles/10.3389/fnhum.2013.00425/full.