People who habitually skip breakfast are more likely to develop certain types of cancer than people who regularly eat breakfast. A new study shows that those who skip breakfast have a higher risk of developing esophageal, colorectal, liver, gallbladder and extrahepatic cholangiocarcinoma than those who eat breakfast every day. Skipping breakfast can lead to impaired glucose metabolism, chronic inflammation, obesity, cardiovascular disease and cancer. In this prospective cohort study, Chinese researchers examined the association between breakfast frequency and gastrointestinal (GI) cancer risk among 63,000 adults without known cancer at baseline. (Also Read: Worst Morning Foods: 5 Breakfast Foods You Should Never Start Your Day With)
Shweta Gupta, nutritionist, head of nutrition department, Fortis Hospital, Shalimar Bagh, said skipping breakfast increases the risk of gastrointestinal cancers as it impairs glucose metabolism, causes chronic inflammation, and may occur through oxidation and genetic mutations, microbiome changes , risks and other processes that lead to tumor progression. Esophageal, colorectal and gastric cancer.
“Diet is not only important because it provides energy and nutrients to the body, but also affects our metabolism, mood and risk factors for many lifestyle-induced diseases. You should eat six short, large meals a day, which include 3 main meals. meals and 3 small meals. This will help maintain and control appetite, prevent hunger pangs and boost metabolism,” says Prachi Jain, Chief Clinical Nutritionist, CK Birla Hospital (Gurgaon).
Long-term adverse effects of skipping breakfast
Breakfast is the most important meal of the day. If skipped, there are often a number of adverse effects, explains nutritionist Shweta Gupta:
• Drop in blood sugar levels: If you neglect breakfast, you’ll end up feeling tired, irritable, and low on energy. You may also suffer from headaches and migraines. It may also eventually lead to type 2 diabetes.
• Metabolism slows down: The body begins to store as many calories as possible in order to prepare for potential emergencies.
• Increased levels of stress hormones: Skipping breakfast can negatively impact cortisol levels, the major stress hormone.
• Promote weight gain: Skipping breakfast causes you to overeat during the day, consuming more calories, saturated fat, simple sugars, and carbohydrates.
• Increased risk of heart disease: Skipping breakfast increases your risk of high blood pressure, and high cholesterol levels can lead to clogged arteries.
• May cause hair loss.
• Affects cognitive function: Due to lower glucose levels in the brain, people may have difficulty concentrating.
• Skipping breakfast destroys immune cells and hampers the immune system.
• It may cause digestive upsets such as bloating, gastritis or hyperacidity.
“Breakfast is the first meal after dinner after voluntary fasting for at least 10-12 hours. This is why there is a need to eat a healthy breakfast rich in protein, which further helps in preventing a dip in metabolism (Low metabolism, where our body starts to Conserving energy) for normal body functions), which further leads to weight gain and may turn into obesity as it is found that those who skip breakfast tend to opt for unhealthy ready-to-eat foods, leading to overeating,” said Jain.
What effect does breakfast have on health?
Shweta Gupta says eating breakfast is important to boost brain power, metabolism and provide essential nutrients to the body.
• Eating breakfast helps restore glycogen and stabilize insulin levels. Replenishes glucose supply to increase energy levels and alertness.
• It provides essential nutrients required for good health.
• Eating breakfast boosts brain power as the brain gets the proper glucose and nutrients to function properly.
• Eating breakfast can improve metabolism, promote weight loss, and reduce the risk of type 2 diabetes and other metabolic disorders
•Eating breakfast encourages your body to burn more calories throughout the day.
• Eating breakfast has a positive effect on cortisol, promoting good mood and happiness.
• Keep your heart healthy: Breakfast can prevent obesity and reduce the risk of high blood pressure, atherosclerosis and other complications.
.What to eat when you don’t have time for breakfast?
Long commutes and busy morning schedules mean there’s no time to sit down for breakfast before heading out. Gupta suggests meals you can easily make.
Some foods you can eat:
• Fresh fruit and raw or soaked nuts
• Smoothies made with fresh fruits or vegetables, natural yogurt and milk.
• Boiled eggs or omelets
• Porridge with added vegetables and milk porridge
• Oatmeal with added milk, fruit, nuts and seeds
• Poha, upma, besan chilla, thepla, idli, vermicelli etc.
Risk factors for gastrointestinal cancer
Gupta also shared other factors that may lead to stomach cancer
• Stomach infection caused by Helicobacter pylori.
• A diet high in salty, preservatives and smoked foods.
• Diet low in fruits and vegetables.
• Obesity
• Gastroesophageal reflux disease.
• Gastritis
• Smoking and drinking alcohol.
• Family history of genetic syndromes
• History of gastric surgery
• Gastric polyps (non-cancerous growths on the stomach wall)
• Pernicious anemia
•Common immunodeficiency – The immune system does not produce enough antibodies.