3 Morning Mistakes That Doctors Say Make Inflammation And Weight Gain So Much Worse

The way you start your morning matters when it comes to not only your overall health, but also your ability to lose or maintain weight. if your goal is prevent weight gainindigestion, inflammationand prioritize your gut health, we’ve got you covered. We consulted with doctors, nutritionists, dietitians, and other health experts to spot three common morning mistakes to avoid for a healthier metabolism and digestion. Read on for tips, advice, and insights from Dr Daniel BoyerMD, health expert and writer for the Farr Institute, dana ellis hunnesPhD, MPH, RD, Senior Dietitian at UCLA Medical Center, and Lisa Richardsregistered nutritionist and creator of The Candida Diet.

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1. Skip breakfast

You may have heard time and again that breakfast is the “most important meal of the day,” and Boyer says it bears repeating because it’s true. “Make sure you eat breakfast after you get up,” he emphasizes, as “skipping breakfast can lead to blood sugar spikes and hormonal imbalances that can cause bloating and inflammation.” By making time to eat a daily breakfast, he notes, you’re instantly promoting healthier, more consistent digestion. Getting hungry right after waking up and satisfying it is a great sign of a healthy metabolism, Boyer explains. Additionally, he suggests “opting for a breakfast rich in whole grains with protein and fiber to keep you feeling full longer and prevent cravings later in the day.” This will also help prevent weight gain, she adds.

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Fruits that are “low sugar, high fiber” are a great place to start planning your first meal of the day. “Low-sugar fruits can help prevent blood sugar spikes that can lead to bloating and cravings later in the day, while high-fiber fruits help promote healthy, regular digestion (which can also lead to to less swelling),” continues Boyer. Some examples of these fruits Boyer lists include “berries, apples, pears, plums, peaches, figs, kiwis, coconuts, and bell peppers.”

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2. Eating sugary cakes

As noted above, your breakfast is crucial to your energy levels for the rest of the day, so choosing a sugary pastry, cereal or other treat for your first meal will lead to energy dips and hunger later on, Hunnes warns. . This, she emphasizes, can also lead to weight gain, as he’ll feel the need to satisfy cravings when he’s not initially satiated with his breakfast. The worst breakfast option when it comes to inflammation and weight gain, says Hunnes, are sugary pastries made with refined carbohydrates. “The least healthy type of carbohydrates to eat are the ultra-processed carbohydrates that are frequently found in packaged foods, such as pastries like Pop-Tarts, energy bars, and pastries,” explains Hunnes.

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“The reason these types of carbs aren’t good for you at any age, let alone over 40, is because they don’t provide any nutritional benefit, often lacking in vitamins and minerals, antioxidants, and anti-inflammatory compounds,” she continues. This is terrible for metabolism, Hunnes urges, because it leads to “insulin spikes, increases in IGF-1, an inflammatory marker, and increases the risk of chronic disease and deposition (fat storage)” of calories in the body. If you still want the taste of something sweet in the morning, he recommends adding your favorite “fiber-packed fruit” to your “bowl of oatmeal,” since “fiber can prevent and reduce inflammation by keeping the GI tract moving.” . It does this, she says, “by drawing water into the intestine and softening the waste with more fluid, making it easier to pass.”

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3. Adding thick creamers/sweeteners to your coffee

Coffee on its own, Hunnes says, is great for metabolism and digestion, as drinking it in the morning can “help with bloating by stimulating peristalsis of the GI tract” and encourages consistent, stable, and comfortable digestion. What’s more, Boyer adds, a cup of black coffee is also packed with “healthy antioxidants,” and its caffeine can provide much-needed energy to start your day. However, Richards warns, adding a sugary cream or too many sweeteners can add extra calories that can slow weight loss progress and lead to indigestion and bloating. “Adding milk or cream to coffee is a practice undertaken by most coffee drinkers to enhance the flavor and creamy nature of the often bitter and acidic beverage,” he acknowledges, noting that “while common, adding cream it’s also a way to cut calories.” sugar and fat creep into our diets and add up quickly.” While Richards notes that this isn’t to say everyone should drink their coffee black, it may be beneficial to avoid certain coffee creamers.

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She advises “always read nutrition and ingredient labels for fat, calories and added sugar.” Ideally, Richards suggests it’s best to avoid any added sugar, but 1-2 grams should be the limit for it. In addition, Richards tells us that refined sugar, commonly called table sugar, is a type of sugar that is bad for your gut and your weight for many reasons. “This type of sugar is sucrose, and it’s highly inflammatory, as well as a food source for bad gut bacteria,” she says. Richards goes on to say that “inflammation and overgrowth of harmful gut bacteria will produce negative health effects in many areas of the body.” While it can be found naturally, synthetic or commercial sugar should be “avoided as much as possible.” For those who need their coffee sweet, monk fruit can be a great option, she recommends. “Monk fruit extract contains some amazing compounds that are 300-400 times sweeter than cane sugar,” Richards concludes, and here’s the real kicker, it’s “virtually calorie-free.” That means it “won’t affect blood sugar levels and won’t rot teeth.” Good to know!