Breakfast kickstarts our metabolism and replenishes energy after a night's sleep, stabilizing blood sugar levels. Yet, many people feel more tired and sluggish after eating breakfast. Is this simply due to lack of sleep?

According to Dr. Tran So Dung, a traditional medicine practitioner in Taiwan, the culprit might be your breakfast choices. Consuming foods high in refined carbohydrates, with a high glycemic index (GI), or loaded with sugar can cause blood sugar levels to spike and then crash, leading to fatigue, dizziness, and drowsiness. Many people rush through breakfast, grabbing a quick sandwich and a milk tea, thinking "anything is better than nothing."

Dr. Tran explains that in traditional medicine, the spleen and stomach are considered the source of vital energy and blood production. Morning is the time when these organs function most efficiently after a night of rest. Choosing foods that suit your body's constitution supports optimal spleen and stomach function, generating ample energy and blood flow.

Breakfast mistakes to avoid

Dr. Tran points out that starting the day with cold, greasy, or difficult-to-digest foods, such as iced drinks, raw salads, fried foods, or glutinous rice products, burdens the spleen and stomach. This can lead to an imbalance of vital energy or phlegm accumulation, hindering energy and blood production.

Similarly, sugary foods like instant cereals or refined bread can cause glucose spikes, resulting in fatigue and difficulty concentrating.

According to the "Ty Ngo Luu Chu" theory, 7 a.m. to 9 a.m. is the time of the Stomach meridian, when the digestive system is most active. From 9 a.m. to 11 a.m. is the time of the Spleen meridian, when the body most effectively absorbs and transforms energy from food into vital energy and blood. Therefore, eating a proper breakfast and avoiding an empty stomach is crucial for healthy spleen and stomach function.

Starting the day with greasy or difficult-to-digest foods like fried foods burdens the spleen and stomach. Photo: Bui Thuy

Coffee alone isn't breakfast

Many people have the habit of drinking only black coffee for breakfast. Dr. Tran advises against this for individuals with energy deficiencies, as it can further deplete vital energy. Instead, they should consider ginseng tea or longan fruit tea. Drinking coffee on an empty stomach isn't suitable for everyone, depending on individual stomach conditions, and can interfere with nutrient absorption.

Traditional medicine emphasizes the principle of tailoring food choices to one's individual constitution. The same breakfast can have vastly different effects on people with varying body types.

To assess the suitability of your breakfast, observe your energy levels about two hours after eating. Feeling refreshed and alert suggests a good choice. Conversely, feeling tired or sluggish signals a need for adjustments.

Hoang Dung (Lien Hop Bao)