Is Breakfast Really Important? 3 Opinions and My Verdict

Hello, thank you for checking out my post on “Is Breakfast Really Important”?

Have you heard that breakfast was the most important meal of the day? Do you know people who rarely eat breakfast and seem to be doing alright? So, what should you do?

Many people have limited time and energy in the mornings.  So, they use their time to exercise, prep for work, get children ready for school, run errands, and many other things.

Still, the question remains, is breakfast really that important? It is my hope that this brief article will allow you to answer that question for yourself.

In my reading, three ideas peaked my curiosity: breakfast is the most important meal of the day, eating breakfast jump starts the metabolism, and breakfast is optional. Let’s take a quick look at each idea.

Three Ideas About Eating Breakfast

  1. Breakfast is the most important meal of the day. Charles Spence writes, in his article that there is a science behind eating breakfast earlier in the day.

He also shared that eating certain foods for breakfast can provide mental alertness and fuel for the body. (1)

Related: Healthy Eating Habits:15 Simple and Effective Healthy Eating Habits to Help You With Your Health Without Starving Yourself or Giving Up Your Favorite Foods

Healthy Eating Habits

  1. Eating breakfast jump starts the metabolism. Metabolism is the process that your body undergoes to convert the food you eat into energy to run your body.

Amber Canaan wrote, in her article that, “Eating breakfast is an important part of a healthy diet, because it revives your body after a night of sleeping, jumpstarting your metabolism.” (2)

  1. Breakfast is optional. Jill Weisenberger, M.S., R.D., CDE, said that, “Eating breakfast doesn’t affect metabolic rate in the way people like to say it does. There are studies to support breakfast eating for weight management, but not for a calorie-burning boost.” (3)

Her point is that there are no studies to prove that eating breakfast boosts the metabolism, if you want to lose weight. She is saying whether you eat or not eat breakfast it is about consuming the proper amount of calories throughout the day.

Related: How To Get In Shape After 40: A Guide For Developing Mindset, Eating, And Exercising Habits That Will Help You Enjoy Life, Instead Of Just Wasting Away

How To Get In Shape After 40

My Conclusion – Yes, Breakfast is Important

There seems to be a lot of buzz around whether you should or should not eat breakfast.  I believe eating breakfast is important. You may have limited time and need to do things other than eat breakfast. Time management and learning how to cook quick healthy meals will help.

Breakfast does not have to be a grand meal (i.e., meat, eggs, potatoes, bread, and juice). But, it can be something that satisfies you until snack time.

I agree with the famous nutritionist, Adelle Davis, who coined the popular phrase in the 60’s, “Eat breakfast like a king, lunch like a prince and dinner like a pauper .” (4 I believe larger meals should be eaten earlier in the day, and smaller meals later in the day.

My bottom line is breakfast is important.


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Dieting Tips Report

101 Dieting Tips Report

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Get Good Sleep Now – 5 Tips for Better Sleep

Thank you for checking out my post on “Get Good Sleep Now.”

Does this sound familiar? Sunday through Thursday you go to bed at 12 midnight and wake up the next morning by 6 a.m.

Then on Friday night you hang out with friends and go to bed around 2 a.m., just to wake up a few hours later at 7 a.m. for a Saturday morning events.

Sunday, you try to catch up on your rest, but you realize you need to clean up, wash clothes, fix a big Sunday brunch, and get ready for Monday.

This cycle continues until one day, you are exhausted or maybe wake up not feeling well.

In this article, I want to share the benefits of getting proper sleep, the consequences of not getting enough sleep, and five proven ways to get more sleep.

Benefits of Getting Proper Sleep

A new study conducted by the National Sleep Foundation (NSF) found that people may not need as much sleep as previously believed. They said the amount of sleep a person needs depends on many factors, one of which is age.

Below is the new recommended sleep guideline published by this foundation (1) :

• Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day (previously it was 12-18)

• Infants (4-11 months): Sleep range widened two hours to 12-15 hours (previously it was 14-15)

• Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours (previously it was 12-14)

• Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours (previously it was 11-13)

• School age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11)

• Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)

• Younger adults (18-25): Sleep range is 7-9 hours (new age category)

• Adults (26-64): Sleep range did not change and remains 7-9 hours

• Older adults (65+): Sleep range is 7-8 hours (new age category)

According to the health based, Body and Soul (2), there are at least 6 benefits of getting more sleep:

1. The ability to keep a great figure and appear to be more attractive.

2. The ability to concentrate better, remember more clearly, and make better decisions.

3. A more stabilized mood throughout the day.

4. A decrease in the likelihood of becoming ill.

5. A longer life span.

6. Enhanced energy for sexual activity.

Understanding these benefits should move you to continue to get the proper amount of sleep or make changes in your sleeping habits.

Also, learning some of the negatives of not getting proper sleep may move you to learn how to get the proper amount of sleep needed.

Consequences of Not Getting Enough Sleep

Not getting proper sleep can have negative consequences. An indicator that you are not getting your proper amount of sleep can be as simple as feeling drowsy during the day or activities.

WebMd say that if you feel drowsy during the day, even during boring activities, you haven’t had enough sleep (3).

Adequate sleep is vital in avoiding negative consequences, because it is absolutely necessary to having a positive mental attitude.

However, the lack of sleep, according to (4), can have the following effects:

⁻ Causes accidents and increases risk of death

⁻ Impaired thinking, judgment, and memory

⁻ Kills the sex drive

⁻ Ages a person

⁻ Makes a person gain weight

⁻ Influences depression

⁻ Increase memory problems

⁻ Weakens the immune system

⁻ Increases the perception of pain

Some people may not get their proper amount of sleep due to sleep disorders. From infants to adults, sleep disorders can be found.

When an adult experience sleeping disorders, many are not immediately alarmed. However, when children have problems sleeping it causes an expeditious response.

The NSF reported on a case study from Northwestern University Medical Center, in which scientists followed the sleep patterns of 510 kids between 2 and 5 years old.

The scientist discovered that inadequate sleep in these children led to more behavioral problems during the day (5).

Even though sleep disorders in adults may not seem as alarming, they may lead to unfavorable health conditions. More adverse sleeping disorders may require medical intervention.

Some of these are Sleep Apnea, Insomnia, Restless Legs Disorder, and Narcolepsy (6). mentions Sleep Apnea is when normal breathing is disrupted while sleeping.

The article says that 90% of the people with this disorder are unaware they have it. Insomnia is a disorder in which a person has difficulties remaining asleep for a long period of time.

Restless Legs Syndrome (RLS) is when while laying down, the body has an urge to move the legs and arms due to tingling sensations. And then finally Narcolepsy.

This is a sleep disorder where a person is drowsy for no apparent reason, despite adequate sleep. The danger is a person can fall asleep at a moment’s notice, without warning.

If you or your loved ones are suffering from any of the above, it is suggested that medical intervention be sought out.

Other sleeping disorders can be solved with milder remedies. Below are some common sleep problems and quick ways to treat them.

⁻ Snoring – Try changing your sleep position, losing weight, opening your nasal passage, purchasing a new pillow, and drinking water before retiring for bed (WebMd).

⁻ Nightmares – Try relaxing before going to bed, and avoid watching scary movies or telling scary stories before bed.

⁻ Teeth Grinding – Visiting your dentist and getting fitted for a guard are beneficial. Over the counter guards are known to cause jaw pain.

5 Ways to Get Good Sleep Now

If you lack sleep either due to busyness or sleep disorder, the following ideas should effectively help you get more sleep:

1. Stick to a sleep schedule, even on weekends. Establishing a daily routing for healthy sleep patterns is essential.

2. Practice a relaxing bedtime ritual. Try listening to soothing music, reading a book, performing yoga, taking a shower, or even spraying bed linen with a calming fragrance such as lavender.

3. Exercise daily. Going on a 20-minute walk 3-5 days a week is helpful for optimal sleeping.

4. Ensure your bedroom has the ideal temperature, sound, and lighting. Window shades, fans, and night lights can make your room more conducive to sleep.

5. Turn off electronics before retiring for the night. The screens of computers, tablets, television, and cellphones may keep you awake.

6. Limit caffeine in the evening and alcohol close to bedtime. It may be calming when drinking these beverages; however, consuming these beverages can cause a disruption of sleep throughout the night.

If you are unable to fall back asleep after 20 minutes, get up and go to a space in the house to do a relaxing activity like reading with dim lights.

Make sleeping a priority since it is so important. It may be helpful to use the National Sleep Foundation Sleep Diary (7) to track your sleep habits over a one- or two-week period and share the results with your physician.

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