BREAKFAST is often said to be the most important meal of the day.
So it may come as no surprise that when you eat it could reveal far more than just your energy levels – it might be a clue to depression, dental problems and even your risk of dying early.
Eating breakfast late has been linked to depression[/caption]
Scientists in the US found that as people get older, they tend to eat breakfast later.
And they said delaying your morning meal was consistently linked to depression, fatigue, poor oral health and, worryingly, a higher chance of dying early.
Hassan Dashti, lead author from Mass General Brigham, said: “Changes in when older adults eat, especially the timing of breakfast, could serve as an easy-to-monitor marker of their overall health status.
“Shifts in mealtime routines may be an early warning sign of underlying physical and mental health issues.”
This is because people battling depression may struggle to get out of bed, while fatigue or poor sleep can push breakfast back.
Mobility problems, difficulty cooking or even dental pain may also delay meals.
The study, published in Communications Medicine, tracked 2,945 adults in the UK aged 42 to 94 for more than 20 years.
They found that as people got older, breakfast and dinner crept later, the daily eating window shrank, and long-term patterns in meal timing were linked to a higher risk of death.
Those who regularly ate later tended to be “night owls” genetically wired to go to bed and wake up late.
But they were also more likely to suffer from broken sleep, daytime fatigue and even struggle with everyday tasks like cooking.
Experts say these knock-on effects may explain the link with poor oral health too.
People who delay breakfast often snack more, separate research has found – and usually on less healthy food – which can damage teeth as well as overall wellbeing.
Dr Dashti added: “Our findings add new meaning to the saying that breakfast is the most important meal of the day – especially for older individuals.”
Previous research suggested that what you pick to eat for the first meal of the day can determine your risk of depression.
University of Virginia School of Medicine researchers found that Lactobacillus – a bacterium found in yogurt, as well as fermented foods – could help the body manage stress and may help prevent depression and anxiety.
Photo of a cheerful senior couple talking and enjoying breakfast together at home[/caption]
Healthy breakfast ideas
Whilst a bowl of cereal might offer a quick breakfast solution, there are other speedy options that will give you more energy and less of the sugar rush.
“A go-to breakfast option for a busy morning is to prepare some overnight oats the night before. The options for flavouring are endless,” says Rachel Butler, a nutritionist and Head of Nutrition at Third Space.
“It’s quick and really easy to have on the move if you take your breakfast to work with you. Kids will love to get creative with their own topping choices too!”
For each serving, place half a cup of oats in a container. Add the milk of your choice and ensure the oats are completely covered as they’ll soak up a lot of the liquid.
“I like to add cinnamon, some grated apple (if there’s time) and some desiccated coconut at this stage,” says Rachel.
“Pop the lid on the container and leave in the fridge overnight. In the morning, add the toppings of your choice and you’re good to go.”
Topping options include Greek yoghurt, berries (fresh or frozen), seeds, nuts, nut butter, cinnamon and raisins.
Rachel adds: “If you are going from relying on a sugary cereal for breakfast every day, then a complete overhaul and clearing the cupboards of all sweet treats is unlikely to be a realistic lifestyle change.”
Instead, she suggests reducing either the frequency that you are making that choice – perhaps switching from daily to three times a week and reducing the portion size and perhaps adding in some nutrient sense options instead such as adding some chopped banana, mixing with a more fibrous cereal choice or adding a spoonful of yoghurt.
NHS recipes
- Baked tomatoes on toast
- Brainy beans on toast
- Breakfast burritos
- Creamy banana porridge
- Paprika eggs on toast