Why 8 AM Is the Perfect Time to Have Breakfast: Health Benefits You Should Know

While breakfast is the most important meal of the day, knowing what time to have it is also important. According to experts, it is crucial that you eat a healthy and filling breakfast in the morning, loaded

with nutrients, as it affects your energy for the day as well as your overall well-being. Your breakfast helps to start your metabolism; the time when you eat your breakfast also plays an important role. Studies have revealed that the time of day at which you eat your first meal could have an impact on your heart health. Experts believe the earlier you eat your breakfast, the better it is for your cardiovascular system. While the same standard is true for dinner as well, breakfast holds more importance as you are expected to add more food groups to your plate. According to nutritionists, the later you eat your dinner, the higher the risk of developing cardiovascular disease.

Why is 8 am the perfect time to have your breakfast?

Having your breakfast at 8 am daily not only helps adjust and balance your circadian rhythms, which play an important role in reducing the risk of cardiovascular diseases like coronary heart disease, hypertension, heart failure, heart valve disease, heart rhythm disorders, and stroke, but also keeps blood pressure and cholesterol levels in control. Previous studies have said that an individual’s first meal late in the day increases the risk of cardiovascular disease by 6 per cent per hour of delay. This is true for eating a late breakfast as well as skipping breakfast. For example, if you consume breakfast at 9 am, you have a 6 per cent increased risk of heart issues compared to those eating at 8 am, and so on. Late breakfast is also consistently connected with having physical and mental health conditions like depression, excessive sleepiness, and dental problems. Researchers have also found a link between later mealtimes and difficulty with meal preparation and worse sleep.

Other benefits

A few other benefits of eating breakfast early in the morning include:

Improved metabolism

Eating earlier in the morning kick-starts your metabolism, potentially leading to better calorie burning throughout the day.

Better weight management

According to studies, those who eat breakfast regularly often maintain a healthier body mass index (BMI) than those who skip it.

Enhanced energy levels

A morning meal replenishes glucose levels, providing essential energy to power you through the morning and improve focus and concentration.

Reduced risk of diseases

Consuming a healthy breakfast has been associated with a lower risk of type 2 diabetes and other issues as well.

Which are the healthiest breakfast options?

The healthiest breakfast foods are nutrient-dense options high in protein, fibre, and healthy fats. A few of such foods include:

• Eggs
• Greek yogurt
• Oatmeal with fruits
• Berries
• Nuts
• Whole-grain toast with avocado

All of these foods provide sustained energy and fullness, and combining a lot of these elements, like Greek yogurt with berries, eggs with veggies, or oatmeal with chia seeds, creates a balanced meal that stabilises blood sugar and boosts energy for the day.