According to Mary Ellen Camire, PhD, breakfast is indeed the most important meal of the day. Skipping breakfast means that you are most likely going to feel less energetic than your breakfast-eating counterparts.
Aside from that, there are many benefits to eating the first meal of the day. You will have increased alertness, improved concentration, can help you regulate your weight as you are less likely to overeat, and the habit can also prevent diabetes, obesity, and heart disease as well.
Camire also suggests that men should take men’s health supplements to provide their bodies with ample nutrition. It works best when taken shortly after breakfast.
If you are interested to know how to fight fatigue, then you need to know the right kinds of foods that you should eat first thing in the morning. Here are some foods that are known to fight fatigue:
Carbohydrates, when digested by the body, can turn into glucose- which is our body’s main source of energy. Most people typically opt for refined carbs such as white pasta, white bread, or white rice but they are actually not the best carbohydrate sources mainly because they lack fiber.
Fiber is the one that is responsible for the slow intake of carbs and that is what you want to happen if you want to get more sustainable energy.
That being said, instead of opting for refined carbs, go for complex carbs instead. Chia seeds, oatmeal, and other complex carb sources are great because they are packed with nutrients and fiber that will provide your body with consistent energy throughout the rest of the day.
Because of the modern fitness industry, the word ‘fat’ has gotten a bad rap. Although too much wrong type of fat can be harmful to your body (think about trans fat and saturated fat), there are healthy fats that you should consume regularly.
Unsaturated fats are good for you. They are found in nuts, olive oil, canola oil, avocados, and many others. Eating them can help prevent heart disease. Unsaturated fats can also help you lower your LDL or ‘bad’ cholesterol as well.
Protein is the essential building block of your body and it actually helps regulate certain bodily processes. Protein is responsible for assisting growth, improve the transport of hormones, and helps maintain cells as well.
Although you can eat red meat, it should only be taken in moderation. Essentially, you’d want to eat lean sources of protein, including poultry, fish, and eggs.
Fruits and Vegetables
It should come as no surprise that fruits and vegetables are included in this list because they are highly valuable when it comes to proper nutrition. They consist of vitamins, minerals, fiber, protein, and antioxidants that are paramount for optimal health.
Ideally, you’d want to eat cruciferous vegetables like broccoli and kale, green leafy vegetables like cabbage and lettuce, and carotenoids like squash and carrots.
For fruits, you want to consume berries as they are rich in antioxidants and avocados since they contain protein and healthy fats.
Generally, any fruit or vegetable is acceptable in any diet or meal plan.
Dehydration is one of the leading causes of fatigue and that is because when your body detects that you are lacking hydration, it will use its resources to preserve your water levels rather than providing you with energy.
If you feel thirsty, that is a telltale sign that you should be drinking water. As to how much water you should drink every day, that depends on your activity levels. The more active you are; the more water you should drink. But, a good baseline is 8 glasses of water a day.