Should I eat in the morning? Is it possible to run every day in the morning? Great start for your brain

For me personally, this question is not worth it - should I have breakfast in the morning? I’m sure that in our family it’s customary to eat in the morning. But you often hear that many people don’t have breakfast for one reason or another - some simply don’t have time (it’s better to sleep an extra 20-30 minutes), and others simply can’t bring themselves to eat breakfast. I always proceed from the fact that our body will be much more beneficial if we do something or eat something with pleasure.
Some might say that the conversation about breakfast can end here. If you like it, have breakfast, if you don’t like it, don’t have breakfast...

But you must admit, we are very often controlled by our habits. But a habit, both harmful and useful, is an acquired thing, and if you wish, you can get rid of a bad one, and acquire a useful one - the main thing is to find the right motivation.

And before we talk for or against breakfast, let's look at this issue.

The benefits of breakfast - yes or no

As with any issue, there are different opinions, or rather there are two: some say - “breakfast is bad for you”, other - “it’s good to have breakfast”. And who is right?

Eating breakfast is bad for you

This is what followers of P. Bragg’s teachings say most often. In his book The Miracle of Fasting he wrote:

For me, breakfast is an unnecessary meal. The body rested all night, it did not waste energy. Why, after a long rest, should the stomach load itself with a hearty breakfast? Therefore, I repeat once again: “You must earn food through physical activity.” Another reason why I advocate a life without breakfast is that breakfast depletes the energy that the body accumulated during sleep.

Who is P. Bragg and can we accept his words as truth?

As Wikipedia says:

Paul Chappius Bragg - famous American figure alternative medicine, naturopath, advocate healthy image life, figure in the American movement for healthy eating, businessman and showman.

Of course, P. Bragg can be an example for all of us. Having lived for more than 80 years, he was strong, agile, and flexible. He was healthy, full of optimism and vigor. He worked 12 hours a day, swam a lot, went to the mountains, jogged for many kilometers, and was fond of surfing. But was it only fasting that helped him?

P. Bragg himself described what a wonderful place he lived in - this is a zone of clean air and clean water, he used only high-quality and healthy food, never overeated, drank distilled water, took vitamins, did not smoke, did not drink alcohol.

And, as doctors who are opponents of his teaching say, P. Bragg, by not eating breakfast and using a 24-hour weekly fast, harmed his body. But with him perfect health, perfect image the life he led and ideal conditions, in which he lived, this could not noticeably affect his health.

Having breakfast is good for you

"Don't skip breakfast", advises the famous American doctor R. Henderson. He's writing:

Very often at the beginning of the workday, before I have even checked the list of patients, I already know exactly how I will feel by noon. This can be explained very simply - it's about breakfast. I am one of those who look like a kind bear cub if I had breakfast, and like a grizzly cannibal if for some reason I did not have time to have breakfast.

If only our mood was the reason why we wondered whether it was good for us to eat breakfast, then this question would not even be worth dwelling on. It is clear that maintaining a good mood is important; it affects both physical and mental health person. I just think that even without breakfast, you can find other reasons to maintain your good mood.

Should you have breakfast in the morning?

To decide whether breakfast is needed, we need to understand the impact of morning meals on our health.

• Doctors' observations show that very often heart attacks occur in the morning. This is explained as follows: at night the stickiness of platelets decreases, and when a person wakes up, it increases sharply - and this is the likelihood of a heart attack. Food and liquid taken in the morning make platelets less sticky. The best prevention morning heart attack - this is breakfast, which significantly reduces the risk of blood clots. This is especially true for people over 50 who are at risk. You can read more about the causes of blood clots.

The young people probably just said: “Yes, we’ll think about it later”. But we haven't finished talking yet.

• Scientists are firmly convinced that people who eat breakfast regularly are less likely to be overweight. How is this related? It's simple. Reasons overweight, of course, a lot. One of many is a slow metabolism. In the morning, after sleep, the metabolism is slowed down for everyone without exception. So it’s breakfast that can wake up our body and bring it back to normal. working condition, and metabolism, thanks to breakfast, even accelerates by 3-4%. But for those who refuse breakfast, their metabolism, on the contrary, is 4-5% slower than normal.
• For supporting normal weight, nutritionists recommend eating food more often and in small portions, at least 4 - 5 times a day . And since our body is configured to burn calories in the first half of the day, then, accordingly, the earlier in time we start eating, the less we will eat in the second half of the day.

And these are not all the answers to the question: “Why should you have breakfast in the morning?”

• For normal operation gastrointestinal tract it is important to comply correct mode nutrition, namely, it is not recommended to take long breaks between meals. Also, long breaks between meals provoke fluctuations in sugar levels. Without having breakfast, we deliberately make this break long enough. Lack of breakfast provokes cholelithiasis, because during the night bile stagnates in biliary tract And gallbladder. Eating in the morning stimulates the flow of bile from the liver.
• Scientific research has proven that breakfast improves attention and memory. After eating, glucose enters the human blood, which is simply necessary for normal brain function. British scientists conducted a study among children. So, children who eat breakfast in the morning study better, are less likely to miss classes and, according to scientists, have a higher IQ.
• Doctors say that breakfast helps you be more resistant to stress and nervous overload. Breakfast not only helps our body “turn on”, but also charges it with energy for the whole day, thereby increasing its performance.

I think you have received comprehensive information about the benefits of breakfast, whether you should have breakfast in the morning.

Each of us has a choice - to accept as true the opinion that “eating breakfast is harmful” or agree that “eating breakfast is healthy.” We made our choice a long time ago - we have breakfast every morning, and after writing this article, I was convinced that our choice was correct.

What choice did you make?

P.S. Breakfast is a rather extensive topic, so I will not finish talking about it with this article. And if you have chosen the motto for yourself: “Eating breakfast is healthy,” then you must understand that breakfast should not only be there, it should be correct. How to train yourself to have breakfast? What time do you have breakfast? What's best to eat for breakfast? – you will find answers to these questions and also watch the video.

Take care of yourself and your loved ones and be healthy!

Elena Kasatova. See you by the fireplace.

Here is a list of foods that, when consumed on an “empty” stomach in the morning or before bed, are harmful to your health.

Oranges

Taking on an empty stomach can cause allergies and gastritis. If you prefer to drink a glass of freshly squeezed orange juice in the morning, have breakfast before this with oatmeal.

Bananas

Eating bananas on an empty stomach increases the risk of developing cardiovascular diseases. Bananas contain a lot of magnesium, and when taken on an empty stomach, it can disrupt the calcium-magnesium balance in the body.

Raw vegetables

Vegetables such as cucumbers, cabbage, and paprika can cause irritation to the gastric mucosa due to their acid content. It can also lead to ulcers and gastritis.

Yoghurts

This list even includes such a popular breakfast as yogurt. And all because eating yoghurt on an empty stomach does not have any effectiveness. The stomach copes well on its own and does not need yogurt bacteria. It is better to eat it two hours after meals or before bed.

Cold drinks

They complicate the start of digestion in the morning, it is better to drink slightly warm ones.

Sweets

After waking up, the pancreas is not able to produce the required amount of insulin to break down sugar. This provokes an increase in blood sugar. Sugar is also an acid-forming product that can disrupt the acid-base balance.

Coffee

Those who like to drink a cup of coffee in the morning on an empty stomach should think about replacing their morning “ritual.” Coffee on an empty stomach irritates the gastric mucosa, thereby promoting the production of excess gastric juice, which leads to gastritis.

Garlic, canned food and smoked meats

It is also worth mentioning the dangers of eating garlic on an empty stomach; it causes gastrospasm. As well as all kinds of canned and smoked foods that should not be consumed at all, and not just for breakfast.

First, a few words about why it is not recommended to eat at night. At night, during sleep, the digestion process slows down, so food that enters the stomach shortly before sleep remains there almost undigested until the morning, simply rotting there. In the morning, the stomach must digest all this, but doing this after waking up is not easy for it.

As a result, toxins are formed that are absorbed into the blood. This results in lethargy, weakened immunity, and excess weight.

Snacks

Chips, popcorn, crackers, cereal - in them great content chemical substances And high calorie content. And as we already know, a large number of calories at night are contraindicated.

Meat, fish and other protein foods

Protein products of animal origin fill you up very quickly, even in small doses. Although such food at night will not affect your overweight, but it will take a long time to digest; even in wakefulness, this process takes about 4 hours. Therefore, if you go to bed without having time to digest it, it will lie as a dead weight in your stomach and decompose.

Bakery and flour products

These products are quickly digested and do not linger in the stomach. But they call sudden jump blood sugar and the release of insulin into the blood. And since at this moment your activity is at a minimum level, all the calories you eat will be stored as fat.

Chocolate

Eating chocolate at night has the same effect as eating flour products; the excess is deposited on your problem areas.

Nuts and dried fruits

They are undoubtedly very useful. But at the same time, nuts are very high in calories, and dried fruits contain fructose, essentially the same sugar. Will you be able to stop in time once you start eating them?

Coffee

We believe that many people understand that drinking coffee before bed is unacceptable. Even small amounts of caffeine cause sleep disturbances. You should avoid drinking coffee a few hours before bed.

Alcohol

Perhaps it can help someone fall asleep. But the quality of sleep will be low. Frequent awakenings, headache, nightmares.

What should you do now, you ask, if you can’t eat, but really want to? There is no need to go from one extreme to another. After all, long pauses of fasting give a signal to the body to deposit reserves, and sleeping on an empty stomach is fraught with insomnia.

A light dinner three hours before bedtime will save you. Vegetable salads With low-fat cottage cheese, a glass of milk, a piece of cracker or cheese.

But what if you want to eat something shortly before bed? There is a solution, choose foods with negative calories:

Apples

They contain fibers that normalize the functioning of the gastrointestinal tract, reduce cholesterol levels, and promote weight loss. But if you have stomach problems, they can cause gas formation.

Citrus

Celery

Low-calorie product, contains a lot of fiber. Can be consumed as a salad with carrots or as fresh juice. But celery is contraindicated during pregnancy, while breastfeeding, varicose veins veins and for stomach diseases.

Flounder

Quickly and easily digested due to the content of proteins with a well-balanced amino acid composition. Few calories, lots of vitamins and other useful elements.

Kefir

An easily digestible product has a beneficial effect on the intestines. Contains a lot of calcium, this microelement is well absorbed in the dark, at night during sleep. Kefir has a calming effect and can be drunk as a easy prevention insomnia. Do not overuse increased acidity stomach.

Beet

Low calorie product. Recommended to be taken as a salad with vegetable oil. Burns fat and prevents fat cells from growing blood vessels, which means not letting her live. It also regulates intestinal motility, normalizes intestinal flora, and cleanses the body of waste and toxins. Contraindications: kidney disease, acute inflammatory processes in the stomach.

Banana

You can take no more than one before bed, it will help you fall asleep. Thanks to the amino acid tryptophan contained in bananas, it has a beneficial effect on nervous system. Contraindicated in high sugar in blood. Unripe bananas cause gas.

You can also in small quantities chicken breast, bread, oatmeal on water, one baked potato, a handful of dried fruits.

Warm milk with honey will be given to you good dream, and a cup of green tea with milk will satisfy your hunger. published

P.S. And remember, just by changing your consumption, we are changing the world together! © econet

Many people start running, but when is it most effective to do it - now let’s try to figure it out?

Is it good to run in the morning?

Definitely yes! The main thing is to have a positive attitude and enjoy running. Clean air is saturated with oxygen, the lungs open, it becomes easier to breathe, the lungs are actively cleansed, and the the immune system, endurance increases.
How much time should be devoted to this process?

Attention! There is no need to overload the body; 30 minutes 3-4 times a week will be enough. Of course, if the body can withstand more, then why not. It all depends on your tone and general physical condition.

How to run correctly?

A lot and a lot is not always healthy. Jogging gives excellent results; such jogging is useful for all people age categories. This sports activity has a positive effect on brain activity, improves mental capacity, strengthens the muscles of the legs, helps overcome depression.

Basic rules for morning jogging:

• You need to jog on an empty stomach, start with a duration of up to 20 minutes, and when the body gets used to such loads, gradually increase the time.
• Optimal period for physical activities– from 6.30 to 7.30 am.
• Before the procedure, it is recommended to take, do a short warm-up, and drink a glass of warm water.
• You need to take a bottle of water with you.
• At extreme weather conditions, extreme heat or cold, you should refrain from jogging or reduce the time to a minimum period.

There are several “secrets” to speed up the weight loss process. Running on uneven surfaces gives excellent results. To do this, you need to choose terrain with easy ups and downs. Rising upwards, the load is placed on the heart, metabolic processes are started, and body fat. And on the descent the intensity decreases, the heart rests.

You also need to alternate the intensity of the load, start, then switch to a medium pace, keep up the acceleration for 5 minutes, then reduce the pace again and jog for 10 minutes.

Another tip is to break the distance into segments, alternate maximum efforts, breathe evenly and correctly, drink water to speed up. Cycles physical activity change regularly.

It all depends on desire and physical training As a person, it is important to properly prepare yourself psychologically, plan your time, and not then rush to gallop to work or forget to have breakfast. No one needs such sacrifices.

Attention! But for patients it is better to refrain from morning jogging, this is a certain stress after a state of calm.

During the warm season, you need to choose the most open clothes, shorts, T-shirts, and moccasins or sneakers for shoes. If it's cool in the morning, you can throw a windbreaker over your shoulders.
In cold weather, you should cover your head with a hat, put gloves on your hands, and jog in insulated clothes and shoes.

Basic rules for morning jogging

1. A clear schedule, you need to run at the same time so that the body begins to respond to changes in a timely manner, adjusting to the desired state.
2. You can take your player with you and listen to your favorite music, which will help you relax, get rid of unpleasant thoughts from your head, and find a state of peace and contentment.
3. Shoes should be of high quality, made of natural materials with shock-absorbing soles.
4. Before jogging, it would be wise to warm up your ligaments and joints.
5. Running on your toes is contraindicated. The neck, shoulders and arms should be relaxed and the back should be straight.

Is it possible to run in the morning? Contraindications

You cannot do this type physical activity, if available:

• pulmonary failure;
• colds;
• sudden jumps in blood or intraocular pressure;
• problems with the spine;
• disorders of the endocrine and genitourinary system;
• uncontrolled diabetes mellitus;
• heart disease;
• glaucoma.

Training is prohibited in postoperative period, in moments of exacerbation of various chronic diseases. If you really want to run, then it’s better to go outside and walk at a slow pace in familiar places, admire nature and listen to your favorite music.
Yes, and forcing yourself to run in the morning is also not recommended, because such activities will be of very little use. The main thing is a positive attitude, the power of thought, and useful jogging against your will.

Yes, should you run in the morning? It will benefit your body, but it needs to be done thoughtfully and systematically!

Have a good mood!

Video on how to run correctly

Video about common mistakes when running

Even if you're definitely a night owl and not a morning person, there are always good things to be found in your morning routine. For example, if you make morning a part of your healthy lifestyle program, then your attitude towards it will change very soon, and you will finally stop waking up with the thought: “Why do I need all this?”

We tell you what five things people who take care of their health must do in the morning. And now you can too.

Drink a glass of water

Nutritionists agree that drinking more water is a simple step towards health with two obvious benefits (optimal hydration of the entire body and increased metabolism). Why is this especially important in the morning? The fact is that at night our body uses water to restore itself, so in the morning this balance must be replenished so as not to feel lethargic or tired. Your goal: a large cup or two glasses of clean, still water immediately after waking up.

Do exercises

Five minutes of physical activity at the beginning of the day is the key to not only health, but also excellent well-being. It doesn't have to be anything strenuous: a couple of yoga poses or stretching will already get your muscles working, so over time your body will learn to wake up without the help of caffeine (which will certainly benefit you, even if you don't plan to give up caffeine). morning cup of coffee).

Time management experts also note that a small but completed task at the beginning of the day will allow you to get into the right rhythm and get everything done that you have planned. Let's add to this the opinion of fitness trainers, who remind us that exercise helps reduce stress and increase endorphin levels.

Give up gadgets

Unless it's part of your job, try not to touch your phone. at least within 30 minutes of waking up. Give your brain some time to really wake up, instead of throwing it into the breach of emails and messages. in social networks. Psychologists are sure that starting the day as calmly as possible is extremely important for our mental health. So you should make your morning truly good as soon as possible.

Take care of your skin

A proper breakfast, two liters of water a day and exercise is an excellent, but still incomplete list. Don't forget about skin care, which should be given no less attention in the morning than in the evening. You've probably heard that while we sleep, regeneration processes occur in skin cells. Thanks to this, it is in the morning that the skin is especially susceptible to the effects of active ingredients in creams, gels and serums.

Dermatologists advise not to limit yourself to using a moisturizer, but to accustom yourself to a morning care procedure, which will include at least three stages (cleansing, nutrition, hydration). By the way, it is important to cleanse your skin of excess sebum in the morning even more thoroughly than before bed - so if you don't use a cleanser at the beginning of the day, it's time to change your approach. And, of course, in the process of caring for your facial skin, do not forget about such strategically important areas as your hands and décolleté.

Find time for yourself

In fact, the guarantee of a beautiful, amazing and inspiring morning is your internal state that meets all the given parameters. And, let's face it, it's hard to be in good mood, when “five more minutes” again turned into half an hour, and there was so little time left before leaving the house that best case scenario you will have time to comb your hair and brush your teeth. Psychologists advise setting your alarm clock with 15-30 extra minutes in mind, which you can spend the way you want. Listen to your favorite music, watch an episode of Friends, or just sit on your bed with a cup of fruit tea and look out the window - it's up to you. The main thing is that the process is truly enjoyable.

Why is it necessary to eat in the morning?

Quite often in the morning we neglect breakfast because we are late for school or work, and some people simply cannot bring themselves to eat in the morning or grab a sandwich with coffee. Let's consider whether it is so important to eat right in the morning and what happens if this rule is neglected?

If you turn to research results, then, according to experts, having breakfast speeds up metabolism in human body. Judge for yourself, if you regularly have breakfast, your metabolism speeds up by 4%, in contrast to the average. If you systematically skip your breakfast, then your metabolic rate, on the contrary, decreases by 5%.

In addition, those who prefer to have breakfast then try to eat foods containing less fat throughout the day. Those who skip breakfast generally prefer heavy and filling foods during the day, and also cannot refuse a snack before bed.

This fact can be explained as follows - the morning processes occurring in human brain, encourage us to choose healthy food, unencumbered by fats. This setting is maintained throughout the day, so after having a good breakfast, we mostly consume for lunch and dinner. healthy meals with a small amount of fat. The later a person begins to eat, the greater his craving for food becomes. fatty foods– this is also due to the brain processes in our head.

Why is it so important for us to have breakfast?

Breakfast is one of the key life moments for every person. In addition, breakfast can act as a means to combat overweight, especially if it is rich in carbohydrates. It is recommended for people who are prone to obesity to have breakfast regularly; this will help them solve problems with blood circulation. As you know, diseases of the circulatory system often lead to heart attacks, disability and paralysis.

According to recent research, people who skip breakfast are more likely to develop heart disease. The fact is that the main cause of most heart diseases is blood clots. A thrombus is a blood clot that blocks the normal flow of blood through an artery. The formation of blood clots is caused by platelets - special blood particles responsible for clotting. If the blood circulation process is disrupted, platelets will begin to stick together and form dense clots of blood clots.

The factor that causes platelet aggregation increases in those people who ignore breakfast. In addition, most strokes and heart attacks occur in the morning. From this we can conclude that people who regularly eat breakfast are better protected than those who constantly skip it.

Breakfast affects cholesterol

We all know how dangerous high content cholesterol in the human body for its health. It turns out that breakfast, consisting of easily digestible foods can significantly affect the amount of cholesterol in the body. Naturally, breakfast does not mean a casual snack with a sandwich, but full breakfast, containing at least porridge. If you prepare a variety of cereals in the morning, your cholesterol levels will be at normal levels.

Eating breakfast protects against gallstones

If you miss morning breakfast, then your body inevitably begins to starve. And constant fasting can lead to the risk of gallstones. This is why it is so important to eat breakfast to reduce the risk of unpleasant diseases, which can most often only be treated surgically.

Of course, if you are not afraid of getting sick or seriously damaging your own health, then continue not to eat breakfast, and at the same time skip other meals. Believe me, the results from such an attitude towards your own health will not keep you waiting.

Where to begin healthy way life?

Start it with breakfast the very next morning after reading this article. Even if you have no appetite at all, and you can’t swallow a single piece, force yourself to eat at least a small portion of porridge. If you regularly force your body not to skip breakfast for at least one week, then it will become habitual, and you yourself will not notice that you will begin to wake up with a feeling of hunger and eat your breakfast with appetite.

Breakfast is as important a habit as brushing your teeth in the morning and other hygiene, so be sure to accustom your body to it.

At the same time, train your body to consume less for dinner, and completely give up night snacks - this will significantly simplify your daily routine and prolong your life. By getting rid of the late-night snack, you will feel hungry in the morning and enjoy a hearty breakfast of porridge. For preparing porridge, choose cereals that contain a lot of fiber and little fat; you can add pieces of fruit or berries and dried fruits to the dish.