1. Eating a Sugary Breakfast
"A breakfast high in sugar—like pastries, sweetened cereals, or sugary coffee drinks—causes a quick energy spike followed by a sharp crash," Dr. Tambini warns. These blood sugar highs and lows will leave you feeling drained, unfocused, and even craving more sugar, which we all know comes with significant health risks. What's more, sugary breakfasts typically lack essential nutrients like protein and fiber, which your body and brain need to thrive. Instead of reaching for sugary options, Dr. Tambini suggests choosing a breakfast balanced with protein, fiber, and healthy fats. For example, she recommends "scrambled eggs with avocado on whole-grain toast or a bowl of unsweetened Greek yogurt with nuts and berries." These choices provide steady energy to support your brain function throughout the morning.
2. Skipping Breakfast
A sugary breakfast may be detrimental, but not eating breakfast certainly isn't the answer. "Skipping breakfast leaves your body and brain without fuel after an overnight fast," Dr. Tambini tells us. This can result in low blood sugar levels, throwing a wrench in your focus, energy, and concentration. Plus, when you skip breakfast, you're more likely to overeat later in the day, causing a whole new range of issues. If you’re not hungry first thing in the morning, start with something light but nourishing. "Try a smoothie made with spinach, unsweetened almond milk, and protein powder," Dr. Tambini suggests. Perfect!
3. Starting the Day Dehydrated
It's no secret that hydration is crucial to your overall health. "Your body loses water overnight through breathing and sweating," Dr. Tambini explains. When you don't drink water in the morning, you're likely to remain dehydrated throughout the day, which can affect your ability to focus and lead to grogginess, fatigue, and slower cognitive function. Dr. Tambini recommends starting your day with a large glass of water before you have anything else. You can even had a slice of lemon or a bit of an electrolyte drink for better taste.
4. Drinking Coffee on an Empty Stomach
Many of us rely on our morning caffeine fix—but you should never sip on coffee on an empty stomach. "Drinking coffee without food can lead to a quick absorption of caffeine, causing jitters, irritability, or even a crash later in the day," Dr. Tambini says. Drinking coffee on an empty stomach can also irritate the stomach lining. Yikes! To minimize these effects, Dr. Tambini recommends pairing your coffee with breakfast or a small snack. "A handful of nuts or a hard-boiled egg can help slow caffeine absorption," she says. Got it!
READ MORE: Dietitians Say You Can Eat These Breakfast Foods Every Day Without Gaining Weight