According to Dr. Le Thao Nguyen, a nutritionist at Nam Sai Gon International General Hospital, after a long night's sleep, the body requires energy to jumpstart its biological clock, stabilize blood sugar levels, and support cell repair.
Skipping breakfast or making poor food choices can cause significant blood sugar fluctuations, disrupting the body's metabolic processes and hindering hormone regulation. This can lead to fatigue, dizziness, reduced cell regeneration, and ultimately, accelerated aging.
Dr. Nguyen points out that these seemingly harmless breakfast habits can actually speed up the aging process.
Consuming too much sugar and refined carbohydrates
Sugary cereals, pastries, and similar foods cause blood sugar to spike and then quickly crash, leading to fatigue and cravings within an hour of consumption. This cycle can create a dependence on sweets and accelerate aging.
Skipping protein
A protein deficiency in the morning can lead to muscle loss, a weakened immune system, and increased hunger. It can also cause dry skin and contribute to wrinkles, particularly around the eyes. Experts recommend 20-30g of protein at breakfast for sustained energy.
Lack of fiber
Vegetables rich in vitamins and antioxidants protect the brain against age-related decline. Studies show that even one serving of leafy greens like spinach, kale, or lettuce daily can slow down memory loss.
Consuming too much saturated fat and processed foods
Processed meats, sausages, and fried foods are high in salt and unhealthy fats, increasing blood pressure and the risk of heart disease. Studies indicate that consuming over 20% of daily calories from these foods can accelerate memory decline by up to 28% compared to those who consume less.
Eating leftovers
Many people reuse leftovers like rice, porridge, or stir-fries for breakfast. However, Dr. Nguyen explains that reheated food not only loses nutrients but can also produce harmful compounds. For example, reheated cooking oil in stir-fries can oxidize, negatively impacting cardiovascular health. Soups, seafood, or eggs left overnight should not be consumed due to the risk of food poisoning and digestive issues.
Consuming too much salt
Eating salty foods like pickles, salted vegetables, salty sauces, or sausages in the morning can cause water retention, elevate blood pressure, and strain the heart. This habit, if continued, increases the risk of cardiovascular disease, kidney problems, and metabolic disorders.
Skipping breakfast
Skipping breakfast deprives the body of energy, slows down metabolism, and leads to fatigue and reduced concentration. This habit increases the risk of heart disease, high cholesterol, and type 2 diabetes – conditions common in older adults.
When energy is depleted, the body uses stored sugar and protein, leading to dry, wrinkled skin and premature aging. Skipping breakfast also causes hunger, low blood pressure, digestive problems, and can lead to overeating in the evening, fat accumulation, and weight gain.
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Chicken pho - a popular breakfast dish in Hanoi. Photo: Bui Thuy |
Chicken pho - a popular breakfast dish in Hanoi. Photo: Bui Thuy
Dr. Nguyen suggests replacing processed cereals and pastries with whole-wheat bread, brown rice, oatmeal, or sweet potatoes. Consume these with protein and fiber to maintain stable blood sugar levels.
Include 20-30g of protein from eggs, Greek yogurt, salmon, beans, or nuts in your breakfast to maintain muscle mass, keep skin firm, and promote satiety. Limit salt intake to under 5g daily, as recommended by the World Health Organization (WHO).
Add low-sugar fruits and vegetables to your breakfast. Leafy greens, tomatoes, and cucumbers provide vitamins and antioxidants, protecting the brain and slowing down aging. Limit processed meats, sausages, and fried foods; prioritize fresh protein and healthy fats from avocados, fatty fish, and olive oil.
Avoid reheating vegetables, soups, seafood, and eggs left overnight to preserve nutrients and ensure food safety. Maintain a healthy lifestyle by sleeping early, exercising regularly, staying hydrated, managing stress, and limiting alcohol consumption.
No matter how busy you are, maintain a healthy breakfast to stabilize blood sugar, support metabolism, and prevent premature aging.
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