2023-08-15 15:50:53
Neurologists agree on the importance of breakfast in improving brain health during the morning period, providing energy until lunchtime, and promoting overall body health.
Neurologists spoke For the American “Today” website about what they eat in the morning, and they focus on fresh fruits and vegetables, legumes, whole grains, lean proteins (especially fish) and healthy fats, such as those found in nuts and avocados.
Dr. Mona Bahuth, assistant professor of neurology at Johns Hopkins University of Medicine, said she drinks a large glass of water in the morning, which she considers a “good start” as it helps prevent dehydration and blood flow to the brain.
Dr. Laura Stein, assistant professor of neurology at Mount Sinai Hospital School of Medicine, also starts her day with water, and a banana, before her morning workout and breakfast.
Stein’s breakfast is oatmeal mixed with water and a little skim milk, but without sugar, and she usually adds fresh berries and nuts.
In general, it is recommended to eat foods that contain whole grains and important vitamins and minerals, as well as low-sugar foods in the morning.
One of Bahuth’s morning meals is yogurt or cottage cheese, usually topped with berries or almonds. Sometimes, you put some tomatoes with cheese or granola in your yogurt for some extra fibre.
Dr. Carolyn Tanner, a professor of neuroscience at the University of California, eats organic fruit bars with unsweetened yogurt every morning.
“My go-to breakfast whenever I have time in the morning is egg whites cooked in olive oil with spinach, kale, or any green leafy vegetable,” says Dr. Imad Negm, of the Cleveland Clinic Neurological Institute.
Pahooth and Najm are fans of salmon in the morning, usually cooked in olive oil, with a small piece of whole-wheat toast or avocado.
Najm also drinks a smoothie in the morning, which includes berries, kale, spinach and walnuts.
And if Bahuth was in a hurry, she might grab a handful of almonds on her way out in the morning.
Tanner recommends eating meals that increase satiety and are healthy at the same time, such as a slice of whole-grain toast with almond butter, an apple, or a piece of low-fat cheese.
Tanner drinks a cup or two of coffee every morning, with a little soy milk without adding sugar, and says that coffee reduces the chances of developing Parkinson’s disease.
Other research suggests that moderate amounts of coffee reduce the risk of stroke and dementia.
Najm drinks coffee regularly, before he leaves for work and when he gets there. People who add milk to their coffee are recommended to use non-fat varieties.
Doctors with whom the site spoke advise avoiding breakfast cereals (such as cornflakes) and pastries that contain sugar, and warn of sugar that may be added to yogurt.
They recommend trying to avoid salt and processed meats, and engaging in regular physical activity and meditation exercises.
“It’s important that breakfast keeps you full throughout the morning, so you can have peak brain performance, peak energy, and not feel hungry before lunch,” Bahuth says.
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