Consistently skipping breakfast can result in various health issues, including impaired glucose metabolism and an increased risk of specific cancer types. A recent study reveals that individuals who regularly skip breakfast face higher risks of oesophageal cancer, colorectal cancer, liver cancer, and gallbladder and extrahepatic bile duct cancer compared to those who have breakfast daily. This dietary habit can contribute to chronic inflammation, obesity, cardiovascular disease, and cancer.
Chinese researchers conducted a prospective cohort study involving 63,000 adults without a history of cancer to investigate the link between breakfast frequency and gastrointestinal (GI) cancer risk.
According to Dietitian Shweta Gupta, Unit Head-Dietetics at Fortis Hospital Shalimar Bagh, skipping breakfast can heighten the risk of gastrointestinal cancer. This is due to its negative effects on glucose metabolism, promotion of chronic inflammation, and potential contribution to tumour development through processes like oxidation and gene mutation. It also alters the microbiome and raises the risk of oesophagal, colorectal, and stomach cancers.
Prachi Jain, Chief Clinical Nutritionist at CK Birla Hospital in Gurugram, emphasizes the importance of consuming regular meals throughout the day. She recommends a pattern of six short and frequent meals, including three major meals and three minor meals. This approach helps control appetite, prevent hunger pangs, and boost metabolism while contributing to overall health.
Dietitian Shweta Gupta highlights the long-term adverse effects of skipping breakfast, emphasizing its importance as the first meal of the day:
1. Drop in Blood Glucose Levels: Skipping breakfast can lead to fatigue, irritability, low energy levels, headaches, and migraines. It may also increase the risk of developing type 2 diabetes.
2. Slowed Metabolism: The body starts conserving calories when breakfast is skipped, slowing down metabolism to prepare for potential emergencies.
3. Increased Stress Hormone: Cortisol levels, the primary stress hormone, can be negatively affected by skipping breakfast.
4. Promotes Weight Gain: Skipping breakfast often leads to overindulgence in food during the day, resulting in higher calorie intake, saturated fats, simple sugars, and carbohydrates.
5. Elevated Risk of Heart Diseases: Skipping breakfast can increase the risk of hypertension and high cholesterol levels, potentially leading to arterial blockage.
6. Hair Loss: May trigger hair loss.
7. Cognitive Function Impairment: Low glucose levels in the brain can cause difficulty focusing or concentrating.
8. Immune System Impact: Skipping breakfast can harm immune cells and weaken the immune system.
9. Indigestion: It may lead to indigestion issues like bloating, gastritis, or acidity.
Shweta Gupta further emphasizes the role of breakfast in well-being:
– Breakfast restores glycogen levels and stabilizes insulin, replenishing glucose supply for energy and alertness.
– It provides essential nutrients necessary for overall health.
– Eating breakfast boosts brainpower by supplying glucose and nutrients for optimal brain function.
– It improves metabolism, supports weight loss, reduces the risk of type 2 diabetes, and benefits metabolic health.
– Breakfast encourages calorie burning throughout the day.
– It has a positive impact on cortisol levels, enhancing mood and happiness.
– Breakfast helps maintain heart health by preventing obesity, reducing hypertension risk, and preventing atherosclerosis and its complications.
For those with busy schedules, Gupta suggests quick breakfast options:
– Fresh fruits and raw or soaked nuts
– Smoothies made from fresh fruits or vegetables, natural yogurt, and milk
– Boiled eggs or egg omelette
– Porridge with added vegetables and milk
– Oatmeal with milk, fruits, nuts, and seeds
– Traditional breakfast dishes like Poha, Upma, Besan Chilla, Thepla, Idli, Vermicelli, etc.
Gupta also mentions risk factors associated with gastrointestinal cancer:
– Stomach infection caused by Helicobacter pylori.
– Consumption of a diet high in salt, preservatives, and smoked foods.
– Low intake of fruits and vegetables.
– Obesity.
– Gastroesophageal reflux disease (GERD).
– Gastritis.
– Smoking and alcohol use.
– Family history of genetic syndromes.
– Previous stomach surgery.
– Presence of stomach polyps (non-cancerous growths).
– Pernicious anemia.
– Common variable immune deficiency, which affects antibody production.
