Recent studies reveal how skipping breakfast may negatively impact both mental and physical health, linking it to increased risks of depression, cardiovascular disease, and mortality. Traditionally seen as “the most important meal of the day,” breakfast is increasingly being studied to understand its broader implications on health and longevity.
Mental Health Impacts: Depression and Inflammation
A study in 2023 highlights the connection between skipping breakfast and mental health, specifically depression. Researchers analyzed data from more than 20,000 U.S. adults and observed that those who regularly skipped breakfast reported higher rates of depressive symptoms, especially if they also consumed diets rich in inflammatory foods. Chronic inflammation, which is often exacerbated by poor diet, has been closely linked with mental health disorders, including depression. Eating a balanced breakfast can play a significant role in counteracting inflammation, particularly if it includes anti-inflammatory foods like fruits, vegetables, and whole grains
Studies also suggest that skipping breakfast may contribute to hormone imbalances that affect mood regulation. When we eat in the morning, our blood sugar levels stabilize, providing sustained energy throughout the day. Skipping breakfast, however, may lead to blood sugar fluctuations, increasing stress hormones like cortisol. High cortisol levels are associated with anxiety, stress, and eventually, depression. Thus, a regular morning meal might help maintain better mood stability and resilience against stress.
Physical Health Risks: Cardiovascular Disease and Mortality
Skipping breakfast is not only linked to mental health risks but also to a higher likelihood of cardiovascular disease and early death. A 2024 meta-analysis reviewed multiple cohort studies to explore breakfast habits and mortality. The study showed that those who regularly skipped breakfast had a 27% increased risk of all-cause mortality and a 28% higher risk of dying from cardiovascular-related issues. These findings suggest that breakfast may be crucial for heart health and longevity
Researchers propose several explanations for these increased risks. For one, breakfast skippers are more likely to engage in other unhealthy habits, such as smoking, consuming high-fat foods later in the day, and leading a sedentary lifestyle. Furthermore, skipping breakfast has been linked to higher cholesterol levels, high blood pressure, and insulin resistance—all of which are significant risk factors for heart disease. By eating breakfast, especially one that includes fiber and healthy fats, individuals may better regulate their cholesterol and blood sugar levels, potentially reducing their risk of heart disease over time.
Long-Term Health Implications and Considerations
The potential health risks associated with skipping breakfast underline the importance of a balanced, nutrient-rich morning meal. Regular breakfast consumption can help prevent blood sugar spikes, manage appetite, and provide a steady energy source for better physical and mental performance throughout the day. Including foods rich in fiber, healthy fats, and protein—like oats, yogurt, nuts, and fruits—may provide added benefits by enhancing metabolism, supporting heart health, and reducing inflammation.
While the correlation between skipping breakfast and mortality risk should be interpreted carefully, these studies collectively underscore the importance of breakfast as part of a healthy lifestyle. For those aiming to improve overall well-being and reduce health risks, a balanced breakfast might be a simple yet powerful daily habit.
By reinforcing the role of breakfast in maintaining both mental and physical health, this growing body of evidence supports the idea that starting the day with a nutritious meal is not only beneficial but may also be a key factor in long-term health and disease prevention.
