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At balanced breakfast ignites metabolism, and protects the organism. A study by the American Heart Association published in the journal Circulation shows that the heart is among the first beneficiaries of a proper breakfast. Regularly consuming breakfast regularizes “bad” cholesterol levels in the blood and improves blood pressure. In addition, the study highlights the correlation between diseases such as diabetes and obesity and the bad habit of skipping this meal. Further confirmation comes from a meta-analysis published in the Journal of Nutrition in 2019: skipping breakfast is associated with an increased risk of type 2 diabetes. And a paper published in Obesity in 2020 adds that those who skip breakfast hoping to lose weight risk a short-term increase in LDL cholesterol.

Consuming breakfast regularly will benefit the body and consequently the psyche for several reasons, firstly, due to circadian rhythms. In fact, in the morning our organism is ready to receive the desired nutrients after the long night fast. In addition, the same nutrients make the breakfast experience a joy for the palate: in cereals there is tryptophan, an amino acid precursor of serotonin, the happiness hormone. While the calcium contained in milk and yogurt helps the transmission of the nerve impulses of pleasure. In short, having breakfast, sweet or savory, is always good.

The benefits of breakfast for the mind are reported in a wide case studie. Research, conducted in 2012 at the Sussex Innovation Centre in Brighton, showed that those who eat after night’s rest and fast show 89% less anxiety in dealing with difficult life situations. Having breakfast also reduces stress, which generates malaise for the whole organism, compromising the psychophysical state of the person. Also noteworthy is an Iranian research on the relationship between happiness and correct eating habits of university students: having breakfast, regularly taking fruits and vegetables would make us happier. Consuming breakfast helps the mood, especially if we do it in company: dedicating time to its consumption and also to preparation helps to glide slowly on the day, so that awakening is not perceived as a source of stress.

Science also says what happens if we skip this meal: a Japanese study titled “The Furukama Nutrition and Health Study,” conducted from 2016 to 2019 on people between the ages of 19 and 68, related breakfast consumption to the chances of developing depressive symptoms. The result is that in the absence of previous mental disorders, the risk of developing depressive symptoms in participants increased as the frequency with which they had breakfast decreased.

Similar conclusions come from research carried out in 2020 on a group of college students in China: the analysis brought to light an inversely proportional relationship between the frequency with which breakfast was consumed and the risk of falling into depression. Skipping breakfast means going to stress mechanisms of distribution and storage of nutrients, not to mention that it increases the risk of contracting more pathologies.


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