Starting your day with a solid breakfast is something that has been drilled into us since childhood, and with good reason. What you choose to eat first in the day will determine the kind of day you will have. Your breakfast choices can affect your productivity, brain function, energy levels, food choices later in the day and your mood. Do you want to ride the blood sugar rollercoaster or enjoy a steady and stable ride?

HERE ARE OUR 3 TIPS ON HOW TO START YOUR DAY RIGHT:

1.       DON’T DRINK COFFEE ON AN EMPTY STOMACH

-          Drinking your almond latte on an empty stomach first thing in the morning will set you up for a day of energy crashes and anxiety. As caffeine increases your stress hormone, cortisol, which is already high in the mornings, drinking coffee first thing may result in feelings of anxiety, a racing heart, restlessness, headaches, and energy crashes later in the day.

-          Coffee on an empty stomach can also wreak havoc on your blood sugar levels for the day ahead. As there is nothing in your stomach to buffer the caffeine, it hits the bloodstream and can cause big dips in energy throughout the day. These energy dips can lead to brain fog, sugar cravings and may even have you craving a second or third coffee to compensate.

SOLUTION: Ditch the caffeine completely and opt for an uplifting HERBAL TEA instead, or ensure you are drinking your coffee after eating a balanced breakfast.

2.       INCLUDE A SERVE OF PROTEIN IN YOUR BREAKFASTS

-          The body loves protein in the morning. If vegemite toast in the morning is your thing, it might be time to rethink as this offers next to no protein. Protein in the morning has been shown to keep you feeling fuller for longer, sustains stable blood sugar and energy levels and can reduce cravings for sugary foods. Your brain also loves protein and by including a serve in your breakfast each day, you can enjoy better concentration, cognition, and a stable mood.

SOLUTION: Sources of protein to include in your breakfast can be eggs, a plant-based protein powder smoothie, nut butters, oats, protein pancakes, chia puddings or a frittata.

3.       AVOID PROCESSED CARBOHYDRATES AND SUGARY FOODS

-          Yes, I’m looking at you ‘almond-croissant-with-your-coffee-on-the-way-to-work’ person. While is it convenient to pick something up on your way to work, often the take-away breakfast options at your local café are laden with processed carbohydrates and sugar. By regularly eating a breakfast that is high in refined carbohydrates, you are at a higher risk of developing type 2 diabetes, heart disease and obesity [1].

SOLUTION: Prioritise yourself by making time in the mornings to make a wholesome breakfast and notice how much better you feel throughout the day. Avoid sugary cereals, pastries, toasties, croissants, baked goods and sweets.

If you would like to learn more about how to tweak your diet to improve your energy levels, productivity, mood, and general wellbeing, head to our BOOKINGS PAGE to schedule an online naturopathic consultation with our naturopath, Maddie.