Doctors point out 7 mistakes when eating breakfast that make you age faster

Breakfast is not only 'fuel' for the new day but also plays an important role in metabolism and cell regeneration - factors that determine the rate of aging.

How are breakfast and cellular aging related?

When it comes to aging, we often think of age calculated by year of birth. But in addition to "age on paper", the body also has another type of age, biological age - reflecting the level of activity and efficiency of cells and tissues in the body. Unlike the fixed age according to year of birth, biological age can increase quickly, slow down or even reverse, depending on our lifestyle and how we take care of ourselves. In particular, eating breakfast properly is one of the quite important factors.

Researchers in Italy analyzed data from more than 22,000 people, including dietary surveys and blood tests for biological age. The results showed that people who ate more ultra-processed foods tended to have higher biological ages, meaning they were aging faster.

After a long night's sleep, the body needs energy to start the biological clock and stabilize blood sugar.

PHOTO: LE CAM

Nutritionist Le Thao Nguyen, Nam Sai Gon International General Hospital, said that after a long night's sleep, the body needs energy to start the biological clock, stabilize blood sugar and support the cell repair process. If you skip breakfast or choose the wrong food, blood sugar levels can fluctuate sharply, causing the body's metabolism to be disrupted, and the regulatory hormones to not work effectively. As a result, the body is easily tired, dizzy, the ability to restore cells is reduced and over time will promote the aging process.

7 common breakfast mistakes that make you age faster

According to Dr. Thao Nguyen, seemingly harmless breakfast habits can become "accelerators" in the aging process.

Eating too much sugar and refined starch : Sweet cereals, cakes, etc. cause blood sugar to spike and then drop quickly, causing fatigue and cravings just an hour after consumption. This cycle easily makes the body dependent on sweets, and speeds up the aging process.

Skip protein : Lack of protein in the morning causes loss of muscle mass, reduced resistance and hunger. Not only that, this problem also causes dry skin and is the premise for the appearance of wrinkles, especially around the eyes. Experts recommend adding 20-30g of protein to breakfast to maintain stable energy.

Lack of fiber : Green vegetables are rich in vitamins and antioxidants that help protect the brain as it ages. Research shows that just one serving of vegetables such as spinach, kale or lettuce a day can help slow memory loss.

Eating a lot of saturated fat and processed foods : Cold cuts, sausages, fried foods… contain a lot of salt and bad fats, increasing blood pressure and cardiovascular risk. Many studies show that if we consume more than 20% of our daily energy from these foods, the rate of memory decline can be up to 28% faster than those who consume less.

Regularly eating a lot of saturated fat and processed foods increases blood pressure, cardiovascular risk, and speeds up memory loss.

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Using leftovers from the previous day: Many people have the habit of using leftovers from the previous day such as noodles, cold rice, porridge or remaining stir-fried dishes. However, according to Dr. Nguyen, reheating food not only loses a lot of nutrients but also easily produces harmful compounds. For example, cooking oil used in stir-fried dishes can be oxidized, which can have a negative impact on the cardiovascular system. In particular, soups, seafood or eggs left overnight should not be eaten because they pose a risk of poisoning and digestive disorders.

Eating too much salt : Eating too much salty food such as pickles, pickled eggplants, salty sauces, sausages, etc. in the morning can cause the body to retain water, increase blood pressure and put pressure on the heart right from the start of the day. If this habit is maintained for a long time, it can also increase the risk of cardiovascular disease, kidney disease and metabolic disorders.

Skipping breakfast : Skipping breakfast causes the body to lack energy, slows down metabolism, leading to fatigue and reduced concentration. This habit increases the risk of cardiovascular disease, high blood cholesterol and type 2 diabetes - diseases common in the elderly.

When energy is depleted, the body is forced to use stored sugar and protein, causing dry skin, wrinkles and premature aging. Skipping breakfast also causes hunger, low blood pressure, poor digestion, and makes you eat more at night, accumulate fat and increase the risk of being overweight.

Breakfast tips to help you slow down the aging process

According to Dr. Nguyen, we can follow the following breakfast principles to help slow down the aging process.

Choose good carbs : Replace processed grains and pastries with whole-wheat bread, brown rice, oatmeal, or sweet potatoes. Eat protein and fiber to keep blood sugar stable.

Add protein and limit salt: Breakfast should have 20-30g of protein from eggs, Greek yogurt, salmon, beans or nuts to maintain muscle, keep skin firm and stay full longer. Limit salt intake, and only consume less than 5g of salt per day according to recommendations from the World Health Organization (WHO).

Add less sweet vegetables and fruits : Green leafy vegetables, tomatoes, and cucumbers provide vitamins, antioxidants, protect the brain, and slow aging.

Reduce bad fats : Limit cold cuts, sausages, fried foods; prioritize fresh protein and good fats from avocado, fatty fish, and olive oil.

Eat fresh every morning : Avoid reheating vegetables, soup, seafood, eggs, etc. overnight to preserve nutrition and food safety.

Maintain a healthy lifestyle : Go to bed early, exercise regularly, drink enough water every day, limit stress and alcohol.

Don't skip breakfast : No matter how busy you are, maintain a healthy breakfast to stabilize blood sugar, support metabolism and prevent premature aging.

Source: https://thanhnien.vn/bac-si-chi-ra-7-sai-lam-khi-an-sang-khien-ban-gia-nhanh-185250825172315656.htm