emendatio

The perfect breakfast.

08. Oct. 2008 von Robert Günther in Verbesserung

You may have heard it already, maybe your mum said it or someone during a health course at school: breakfeast is the most imporant meal of the day. But why is that so you may ask. Well first of all because it gives us energy for the few hours in which we’re most productive and it empowers our brain.

Providing enough “fuel” for your brain is important to activate the brain neurotransmitters. These are the four most important neurotransmitter and their effects:

1. Catecholamines - activity and aggressiveness (adrenalin)
2. Acetylcholine - learning aptitude, flexibility and memory
3. Serotonin - concentration, motivation, drive, relaxation, well being
4. Endorphin - euphoria and sensation of pain

There are multiple ways to activate each of these neurotransmitters. Endurance training like walking, hiking and jogging will increase your inner Endorphin production (and will also save you from diseases and depression). Acetylcholine and Serotonines can be activated through protein rich food like meat, fish, milk products and through carbohydrates. Those can be found in all kinds of food, though the most effective way to get them is through cereals as they give away the carbohydrates over time and not all at once.

Breakfast will therefore not only provide you with “brain fuel” but it will also improve your stress resistance and tolerance through micronutrients. You all know micronutrients by heart: vitamin B, C and E, beta carotene and magnesium. The most vitamins can be found in the most colorful kinds of vegetables and fruits, rule of thumb: the more red the more beta carotene. In addition to this micronutritions like vitamin B and magnesium will decrease the production of stress hormones.

To summarize this, a good breakfeast should provide you with “brain fuel” through micronutrients for activating your neurotransmitters. Therefore a perfect breakfast should consist of carbohydrates combined with micronutrients rich and colorful food. Eat a small bowl of cereals, take yogurt instead of milk and add some fruits. This will give you enough energy for the entire morning and over time reduce stress and keep your brain healthy.

PS: don’t forget your 2 liters of water per day… and remember, coffee is not water!

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Tags: energy, food, health, Motivation