To start your day off right, breakfast plays an important role. But be careful not to eat anything! Your food choices can slow down or, on the contrary, boost your concentration and productivity. Here are the four mistakes to avoid in the morning, according to internal medicine expert Dr. Pamela Tambini.
Eat a sweet breakfast
Many of us make this mistake. According to the expert, who responded to the media Shefinds, “a breakfast rich in biscuits, pastries, industrial cereals and sugary drinks causes a rapid energy spike followed by a sharp drop (in blood sugar)”.
These variations in blood sugar levels then give a feeling of hunger and thus maintain sugar cravings. Additionally, sugary breakfasts typically lack essential nutrients like protein and fiber, which your body and brain need.
Instead, Dr. Tambini suggests choosing a balanced breakfast with protein, fiber, and healthy fats. For example, she recommends “scrambled eggs with avocado on whole-grain toast or a bowl of unsweetened Greek yogurt with nuts and berries”. These choices provide consistent energy to help you focus, throughout the morning.
Skip breakfast
The other mistake is skipping breakfast. “Skipping breakfast leaves your body and brain without fuel after a night of fasting. indicates the specialist. This can lead to hypoglycemia and slow you and your concentration.
Skipping breakfast also means eating more later in the day, which can be detrimental. If you’re not hungry in the morning, start by eating something light but nourishing. “Try a smoothie made with spinach, unsweetened almond milk and protein powder.” suggests the expert.
Not hydrating well in the morning
Good hydration is essential throughout the day, and this starts in the morning. “Your body loses water at night due to breathing and sweating. explains the doctor. So when you don’t drink water in the morning, you stay dehydrated throughout the day.
This is generally felt by difficulty concentrating, but also a slowdown in cognitive functions and the feeling of still being tired, even after a good night’s sleep. Dr. Tambini therefore recommends starting your day with a large glass of water. “You can even add a slice of lemon for a better taste.“.
Drink coffee on an empty stomach
Many of us can’t do without our bowl of coffee in the morning. But be careful if you are used to drinking it on an empty stomach. “Drinking coffee without eating can cause your body to absorb caffeine quickly, causing nervousness and irritability.” explains the doctor.
It can also irritate the stomach lining. To minimize these effects, Dr. Tambini therefore recommends pairing your coffee with breakfast or a small snack. “A handful of nuts or a hard-boiled egg is enough to help slow down caffeine absorption.” she concludes.