Do you often feel stressed, sleepy, lackluster and with low energy during the day? The first factor to investigate is breakfast! I will help you to find out why
What does breakfast mean? breaking the fast
During the night the body releases endogenous reserves (especially sugars and fats) to meet energy demands. Blood glucose levels must be maintained to allow, in particular, brain function, so the body responds in a coordinated and specific tissue way to regulate the supply and use of energy.
Coming out of a period of 7-9 hours of night fasting, our body begins to produce various hormones and enzymes that prepare us for breakfast.
And from here on, what we choose will be crucial if we want to influence our day positively and therefore be active, vital, lucid and motivated! That’s right, choosing the right breakfast and the right calories will determine the progress of your whole day!
The biosynthesis of new transmitters starts from the foods we choose for our breakfast, starting from precursors (nutrients inside the foods) that are absorbed by the blood system and actively transported to the nerve cell. Subsequently there is the action of one or more enzymatic systems that transform the precursors (nutrients within the food) into the mediator (neurotransmitter).
With breakfast, signals are produced (neurotransmitters and hormones) that can make us feel light and energetic or tired and heavy.
If your breakfast contains a lot of sugars / carbohydrates and “bad” fats (eg brioche, cappuccino, sugary cereals, snacks, fruit juices, sweets etc.) your body will receive a very large dose of glucose and tryptophan and consequently will be produced large quantities of insulin and serotonin and other substances that will make you feel fatigued, relaxed, you will probably also have a decrease in attention, motivation, lack of clarity and drowsiness. I think you would like to avoid it before a working day, or am I wrong?
Instead, if your breakfast is made up of vegetables proteins and “good” fats (avocado, nuts, and fresh high biological value proteins such as eggs) your body will receive essential amino acids, choline, vitamins, antioxidants and other substances that will produce cellular signals such as dopamine and acetylcholine etc. with a consequent increase in attention, energy, motivation and memory, and also you will feel light and vital!
To sum up, a right breakfast must:
1) satiate us, 2) stabilize blood glucose levels, 3) provide precious energies 4) possess all the nutrients to produce valuable substances for the body & mind.
This will prepare us for a day full of energy as real warriors, keeping cravings away, optimizing blood sugar levels, ensuring high mental clarity and helping to maintain a great emotional balance!
If we want to further customize, a source of starchy carbohydrates during the meal can be added for those who need additional carbohydrates for breakfast (heavy work or a lot of sport). For most people, a source of protein and quality fats, in addition to a vegetable source is more than enough for a breakfast especially if you spend a day in the office!
- I recettori dei neurotrasmettitiori , Un’introduzione per la chimica farmaceutica Carlo Melchiorre
- Biochimica medica Silprandi e Tettamanti Piccin
- Cognitive and Mood Effects of a Nutrient Enriched Breakfast Bar in Healthy Adults: A Randomised, Double-Blind, Placebo-Controlled, Parallel Groups Study David O Kennedy 1, Emma L Wightman ; Nutrients 2017
- Carbohydrates, Tryptophan, and Behavior: A Methodological Review(Review)
Spring, B., Chiodo, J., Bowen, D.J.
- A Role for Phasic Dopamine Release within the Nucleus Accumbens in Encoding Aversion: A Review of the Neurochemical Literature
Jennifer M. Wenzel‚Ä , Noah A. Rauscher¬ß et al
- Prefrontal/accumbal catecholamine system processes high motivational salience
Stefano Puglisi-Allegra and Rossella Ventura
- Basic and modern concepts on cholinergic receptor: A review
- Prashant Tiwari, Shubhangi Dwivedi