A bad start to the day can have long-term negative effects on your brain and mental health. Dr. Daniel Amen, a renowned psychiatrist, has emphasized the importance of avoiding inflammatory foods to protect cognitive function.
In this blog, I explain scientifically why certain foods are not a good choice in the morning and which alternatives are best for supporting your brain.
Foods to avoid in the morning
1. Sugary foods
A breakfast that is high in sugar - such as cornflakes, sweet pastries or sweetened yogurts - causes your blood sugar level to rise quickly. This effect is offset by an excessive release of insulin, which leads to an abrupt drop in blood sugar levels.
Scientific background:
- Chronically high sugar intake promotes *neuroinflammatory processes* and oxidative stress in the brain. This has been linked in studies to an increased risk of depression and cognitive impairment (Kerti et al., *Diabetologia*, 2013).
- Sugar increases the production of pro-inflammatory cytokines such as IL-6 and TNF-α, which have been shown to disrupt neurotransmitter function.
2. Processed foods
Foods such as croissants, donuts or sausage rolls often contain trans fats, sugar and artificial additives. These ingredients can trigger an inflammatory response in the body and negatively affect the gut-brain axis.
Scientific background:
- Trans fats disrupt the function of cell membranes and can reduce the fluidity of neuronal membranes, which impairs signal transmission in the brain (*American Journal of Clinical Nutrition*, 2009).
- Studies show that high intake of processed foods correlates with an increased risk of depression and anxiety disorders (Jacka et al., *American Journal of Psychiatry*, 2010).
3. Wheat products
White bread and other refined wheat products are rich in simple carbohydrates that affect blood sugar levels in a similar way to sugar. Additionally, gluten can trigger an inflammatory immune response in sensitive people.
Scientific background:
- Gluten sensitivity, even without celiac disease, can cause a systemic inflammatory response that compromises the blood-brain barrier (Fasano et al., *Physiology Reviews*, 2011).
- This response is associated with neurological symptoms such as difficulty concentrating and increased irritability.
4. Soft drinks and alcohol
Cola, energy drinks or leftover alcohol in the morning are poor choices. In addition to sugar, soft drinks also contain phosphoric acid, which dissolves minerals such as calcium from the bones. Alcohol, on the other hand, impairs sleep architecture, which disrupts the brain's nightly regeneration.
Scientific background:
- Caffeine and sugar in soft drinks can increase cortisol levels, which in the long term can reduce hippocampus volume (memory center) (*PLOS One*, 2014).
- Alcohol impairs REM sleep phases, which are crucial for consolidating memories (Ebrahim et al., *Human Psychopharmacology*, 2013).
Why inflammation harms your brain
Inflammation is a major factor in many mental illnesses, including depression, anxiety and dementia. Inflammatory foods contribute to the increased release of free radicals, which impair neuroplasticity (the brain's ability to adapt).
What does science say about this?
- Chronic inflammation affects the function of the prefrontal cortex, which is responsible for decision-making and impulse control (Miller & Raison, *Nature Reviews Immunology*, 2016).
- Dr. Daniel Amen emphasizes that an inflamed brain works less efficiently and becomes more susceptible to mental illness.
What to eat instead
- Protein-rich foods: Scientists have shown that proteins such as tryptophan (found in eggs and salmon) promote the production of serotonin (*Journal of Psychiatry & Neuroscience*, 2016).
- Antioxidant-rich fruits and vegetables: Blueberries and spinach contain polyphenols that neutralize free radicals.
- Healthy fats: Omega-3 fatty acids, found in nuts and flaxseed oil, promote neuronal health and reduce inflammation (Freeman et al., *World Psychiatry*, 2006).
Conclusion: Your breakfast decides your day
The choice of your breakfast influences how well your brain functions and how stable your mood is. Foods like sugar, processed products, wheat and soft drinks promote inflammation and impair mental health.
As Dr. Daniel Amen says: "Your brain deserves to be treated like a luxury car – fill up on the best nutrients!” Choose a breakfast that nourishes your brain and experience an improvement in your mental clarity and energy.