What's the best time for breakfast? Harvard doctor shares three rules
If you've been skipping breakfast or delaying it until mid-morning, you might want to rethink your routine. According to Dr. Trisha Pasricha, a gastroenterologist at
Harvard Medical School
, when you eat could matter just as much as what you eat. And the best time to have breakfast? As early as possible.
Dr. Pasricha explains that our bodies are naturally better equipped to process food in the morning. Shortly after waking, insulin levels are more responsive, helping manage blood sugar spikes more effectively. But by evening, melatonin, the hormone known for regulating sleep, also begins interfering with insulin sensitivity, making the same bowl of oatmeal far more likely to spike your blood sugar, she points out.
Play Video
Pause
Skip Backward
Skip Forward
Unmute
Current Time
0:00
/
Duration
0:00
Loaded
:
0%
0:00
Stream Type
LIVE
Seek to live, currently behind live
LIVE
Remaining Time
-
0:00
1x
Playback Rate
Chapters
Chapters
Descriptions
descriptions off
, selected
Captions
captions settings
, opens captions settings dialog
captions off
, selected
Audio Track
default
, selected
Picture-in-Picture
Fullscreen
This is a modal window.
Beginning of dialog window. Escape will cancel and close the window.
Text
Color
White
Black
Red
Green
Blue
Yellow
Magenta
Cyan
Opacity
Opaque
Semi-Transparent
Text Background
Color
Black
White
Red
Green
Blue
Yellow
Magenta
Cyan
Opacity
Opaque
Semi-Transparent
Transparent
Caption Area Background
Color
Black
White
Red
Green
Blue
Yellow
Magenta
Cyan
Opacity
Transparent
Semi-Transparent
Opaque
Font Size
50%
75%
100%
125%
150%
175%
200%
300%
400%
Text Edge Style
None
Raised
Depressed
Uniform
Drop shadow
Font Family
Proportional Sans-Serif
Monospace Sans-Serif
Proportional Serif
Monospace Serif
Casual
Script
Small Caps
Reset
restore all settings to the default values
Done
Close Modal Dialog
End of dialog window.
by Taboola
by Taboola
Sponsored Links
Sponsored Links
Promoted Links
Promoted Links
You May Like
How Much Does It Cost to Rent a Private Jet - The Prices May Surprise You!
Private Jet I Search Ads
Learn More
Undo
Don't skip breakfast
She further warns that skipping breakfast doesn't just throw off your blood sugar—it may also lead to memory issues and unhealthy food choices later in the day. Instead, she recommends starting your day with a wholesome, balanced meal like a veggie omelette or a classic oatmeal bowl with fruits and nuts.
Veggie omelette
A paper published by Harvard Health Publishing emphasises that breakfast truly lives up to its name, it's the first meal that "breaks the fast" after a night of rest. While we sleep, our bodies work quietly behind the scenes, digesting the previous night's meal. By morning, our glucose levels, critical for brain function and physical energy, are naturally low and need replenishing.
Skipping breakfast, according to the paper, disrupts our body's natural circadian rhythm of feeding and fasting. It throws off metabolic cues and can interfere with how effectively our body fuels itself throughout the day. For this reason, the paper recommends eating something, even a small meal, within an hour of waking. It's a simple but powerful way to help your body reset and start strong.
Oatmeal with berries
Another paper submitted to Harvard Health Publishing suggests simple,
nutritious breakfast
ideas to fuel your body and brain:
- Plain yoghurt topped with fruit and nuts
- Oatmeal with fresh fruit and nuts
- Whole wheat or rye toast with nut butter
- Black beans with a whole wheat or corn tortilla
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
10 minutes ago
- Time of India
How breathing patterns change your emotional state
The simplest and effortless act that we do all day and night is to breathe. But did you know that every emotion we feel slightly alters the depth and rhythm of our breath? And this happens the other way round too. How we breathe influences how we feel too. The Language of Breath If you observe your own breath, you will find that when you feel any tension, your breath may become shallow and erratic. Anger may make it fast and forceful. When you are relaxed, your breath may seem slow, deep, and smooth. So, breath is not a mere mechanical exchange of oxygen and carbon dioxide. It significantly mirrors the condition of one's mind. The Haṭha Yoga Pradipika states: चलेवातेचलंचचत्तंचिश्चलेचिश्चलंभवेत्। As the breath moves so does the mind. When one is made steady the other is steadied. Effect of Emotions on Breathing Patterns Here are a few common emotional states and their effect on breathing patterns along with a scientific reason for each: Anger Breathing pattern – forceful inhalations, breath-holding, tightness in the abdomen Reason – pressure gets built up in the body, muscular tension Anxiety Breathing pattern – shallow, rapid breaths Reason – increases sympathetic nervous activity or the fight-or-flight response, raises heart rate Sadness Breathing pattern – sighing, longer exhalations Reason – heaviness in the chest, reduced energy Fear Breathing pattern – breath holding, sudden gasping Reason – surge of adrenaline, temporary shutdown of cognitive ability Joyfulness Breathing pattern – deep, slow breaths Reason – Parasympathetic nervous system activated, reduction of stress hormones, stability of heart rate Scientific Explanation of What Happens in the Brain Modern studies on breath are now supporting what is stated in the yogic texts. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Furious Audiologists Try To Ban This $100 Crystal Clear Hearing Breakthrough Top Trending News Today Learn More Undo Activation of the vagus nerve – Deep and slow breaths naturally stimulate the vagus nerve, which calms the heart, digestive organs, and the brain. This eases the body into a parasympathetic mode. Regulation of amygdala activity – Amygdala is the brain's emotional alarm system and breathing consciously reduces its activity to make a person feel relaxed. Increase in GABA levels – Some yogic breathing techniques increase gamma-aminobutyric acid (GABA) which is a neurotransmitter that reduces anxiety. Improved heart rate variability (HRV) – Breathing deeply causes high HRV, and therefore, leads to better emotional regulation and mental strength. The Yogic View of Breath as the Bridge Breath is the medium yogis used to tame and master the monkey mind. In Indian philosophical language, it is called 'prana'. When it flows freely, our physical and mental systems function harmoniously. However, when it is blocked, some imbalance is likely to set in. Breath can be used consciously to manage what is unconscious such as our heart rate or emotional responses. Hence pranayama is not just a technique in yoga – it is a doorway to deeper truths. At The Yoga Institute, more than a 100 years ago, Shri Yogendraji explained 'prana' as 'bioenergy'. He was the first yogi to modify the traditional pranayama to suit the modern individual. Shri Yogendraji formulated easy and simple to follow techniques which are called Yogendra Pranayama. Among these, one very powerful technique is Yogendra Pranayama IV or Diaphragmatic breathing which has a calming effect on the nervous system and leads to emotional wellbeing. How to Practice Yogendra Pranayama IV or Diaphragmatic Breathing Most people have a shallow breathing pattern and they use only their chest and upper lungs. Unfortunately, this does not supply adequate oxygen to the body and can lead to tiredness and other physical and mental health issues. This pranayama is done supine, as the position aids maximum movement of the diaphragm. Let us see how to practice Diaphragmatic breathing. Starting position: Lie supine and pull up the knees, close to the hips. Keep the feet 1 foot apart or hip width; knees close to each other. Place your hand on your abdomen. One hand can rest on the side of the body, palms facing up or down, as per your comfort. Eyes kept closed. Image credits: Getty Images Steps: 1. Inhale gently, moving the abdomen upwards. 2. As soon as inhalation is complete exhale out smoothly, being aware of the abdomen falling or sinking in. 3. Keep the inhalation and exhalation count equal as per your comfort. Practice this as per your capacity and comfort, count not to exceed 3 seconds and do 10 rounds per session. Everybody can do this pranayama. In the beginning, it may take time to master this technique, especially if one is used to shallow chest breathing. When you practice consistently, you will experience the many benefits of breathing from the diaphragm. Diaphragmatic Breathing has a soothing effect on your nervous system and relaxes your entire body. Hence, it brings quietude and inner harmony. When Should You Breathe Deeply Since deep breathing helps in maintaining balanced emotional states, it is important to become more aware of your breathing patterns throughout the day and consciously make an effort to breathe deeply every now and then so that it becomes a habit. Deep breathing is especially good in certain situations such as the following. Before going to sleep: Practicing deep breathing just before you turn in to sleep, or even when you lie down in bed to sleep can help with conditions such as insomnia. During stressful moments: Deep breathing will calm your nerves and lower your stress if you practice it in moments of anxiety such as just before an important meeting or a performance. Before meditation: Deep breathing makes any meditative experience better by clearing your mind and inducing relaxation. Lifestyle changes to be emotionally stronger Breath is life. Every living creature breathes from birth to death. Breath is the basis of our very existence. Unfortunately, we don't give it much attention. If you begin to pay more attention to your breath, you will be surprised by its powers. Breathing mindfully and deeply has several emotional, mental and physical benefits. Emotional healing begins when one realizes that something as subtle as one's breath holds immense power. If we train our breath, emotions follow. And when we still our breath, our mind can become a mirror. (Dr Hansaji Yogendra) One step to a healthier you—join Times Health+ Yoga and feel the change
Time of India
14 minutes ago
- Time of India
Clinical examination of child with parent's consent won't attract offences under Pocso Act, rules Kerala HC
Kochi: Kerala high court has quashed a Pocso case against a 70-year-old paediatrician, holding that the clinical examination of a child, conducted with the consent of a parent or guardian, does not attract offences under the Pocso Act . Justice G Gireesh issued the order while allowing a petition filed by the doctor to quash the case and further proceedings pending before the fast track special court (Pocso Act), Kozhikode. The allegation was that the petitioner had sexually assaulted a Class X student on two occasions during medical examinations conducted in the presence of her family members. The girl stated that on April 11, 2023, she visited the clinic with her mother for treatment of chest and abdominal pain, during which the doctor allegedly touched her inappropriately. A similar incident was said to have occurred on April 17, 2024, when she was accompanied by her elder sister. The sister noticed the victim shivering and later confronted the doctor, which led to the police complaint. However, upon examining the records, the court noted that neither the mother nor the sister alleged that the medical examination was conducted out of their view. It further observed that it is difficult to believe the petitioner would have acted inappropriately in the close presence of the victim's family members. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Brass Krishna Idols For Prosperity & Protection In Life Luxeartisanship Shop Now Undo While the victim may have perceived the touch as a 'bad touch', the court held that it would be unsafe to rely on an isolated and possibly misunderstood remark to infer sexual intent. The court also cited Section 41 of the Pocso Act, which explicitly states that the provisions relating to child sexual offences (Sections 3 to 13) do not apply to medical examinations or treatment carried out with the consent of the child's parent or guardian. Accordingly, the court quashed the case and the further court proceedings against the doctor.
Time of India
35 minutes ago
- Time of India
6 worst habits that could be harming your looks: Harvard liver specialist urges to stop these lifestyle mistakes
Looking younger isn't just about skincare or genetics—it's also about the daily habits that shape your overall health. Dr. Saurabh Sethi, a liver specialist trained at Harvard and Stanford, recently shared science-backed advice on how certain lifestyle choices can speed up the aging process. From what you eat to how you manage stress, these factors can directly impact how old you look and feel, having broader implications for long-term health. In a YouTube video, Dr. Sethi outlined six habits that could be making you age faster—and what you can do to reverse the damage. Smoking: The Fast Track to Premature Aging According to Dr. Sethi, smoking tops the list as the most damaging habit when it comes to accelerating the aging process. It harms the skin's elasticity and reduces blood flow, leading to early wrinkles and a dull complexion. More importantly, it introduces harmful toxins that impact overall organ health, including that of the liver. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like If You Eat Ginger Everyday for 1 Month This is What Happens Tips and Tricks Undo Excessive Alcohol Consumption Drinking too much alcohol is another major factor that contributes to visible signs of aging. Alcohol dehydrates the skin, causes inflammation, and can damage liver function over time. While occasional consumption might not be harmful, consistent overindulgence can lead to long-term effects on both appearance and internal health. Poor Sun Protection While sunlight is essential for vitamin D synthesis and general well-being, Dr. Sethi emphasized that unprotected exposure during peak hours—especially from 10 a.m. to 4 p.m.—can speed up skin aging. Failing to use sunscreen or wear protective clothing like hats can result in sunspots, fine lines, and an overall older look. He advised mindful sun exposure and proper protection as crucial for maintaining youthful skin. Chronic Dehydration Maintaining proper hydration is especially important during warmer months, Dr. Sethi noted. Insufficient water intake leads to dry, sagging skin and an overall tired appearance. Staying hydrated supports skin elasticity and brightness, helping people look and feel younger. High Intake of Processed Foods and Sugar A diet filled with sugary and processed foods not only impacts metabolism but also contributes to skin problems and inflammation. Dr. Sethi pointed out that excess sugar can damage collagen, a protein responsible for skin firmness, which leads to premature aging signs like sagging and wrinkles. Unmanaged Stress Dr. Sethi also highlighted chronic stress as a silent contributor to aging. Long-term stress can disrupt hormonal balance, affect sleep, and leave visible marks on the face. He shared that he personally practices "Bhramari Pranayama"—a type of yogic breathing known as the humming bee breath—to manage stress and improve overall wellness. Such breathing techniques can help calm the mind and improve emotional well-being. Dr. Sethi's message is clear: Small but consistent lifestyle changes can go a long way in preserving both youthfulness and internal health. From quitting smoking to practicing stress-reducing techniques, these evidence-based suggestions aim to help people age gracefully—inside and out.
