Khaberni - We have always heard that breakfast is the most important meal of the day, because it gives us energy, balances blood sugar levels, and helps us concentrate. However, many find it difficult to eat immediately after waking up, and experts say this may be a sign of a lifestyle imbalance.
A nutritious breakfast rich in protein, healthy fats, and complex carbohydrates helps feel fuller longer and prevents sudden spikes in blood sugar that lead to mid-morning fatigue. Conversely, sugary cereals or skipping breakfast altogether can lead to decreased energy and poor concentration.
Nutrition specialist Natalie Broz, speaking to Stylist magazine, explained that those who do not feel hungry during the first two hours after waking should ask themselves why, often because they have replaced breakfast with coffee, a habit that masks hunger and increases stress hormones.
She said, "Caffeine does not provide energy to the body's cells," indicating that consuming it before eating can disrupt the balance of cortisol and adrenaline hormones.
Skipping breakfast to lose weight may have the opposite effect; recent Spanish researchers found that dieters should consume 20 to 30 percent of their daily caloric needs in the breakfast meal, which is equivalent to 400–600 calories for women and 500–750 for men, to stimulate metabolism and support weight loss.
Eating breakfast early may also improve mental health; a study showed that those who have breakfast before 9 AM are 28 percent less likely to suffer from depression compared to those who have it later or skip it entirely.
Those who feel tired or nauseous in the morning might be experiencing a disruption in their biological clock. Broz advises exposure to morning sunlight and improving sleep quality. Nutrition specialist Cara Rose added that high levels of melatonin after waking can delay hunger, and chronic stress suppresses appetite due to increased cortisol.
If stress is the problem, experts suggest simple techniques like deep breathing exercises and starting with a light, caffeine-free breakfast. However, Rose points out that some people do not need a large meal in the morning, as Mediterranean cultures often consume light or late meals and enjoy excellent health.
In summary, lack of appetite in the morning is not always a bad thing, but it could be your body signaling stress, lack of sleep, or unbalanced habits.
