From my point of view, it is one of the most widespread
myths that affect the world of physical exercise. The reason that this popular
belief is so widespread lies mainly in the industry and in the media, which
tend to compare the failure to do so to the level of being totally sedentary or
even smoking, which is quite worrisome considering the influence and the reach
that they can have on the entire population. Some examples of this are:
This is compounded by the lack of knowledge in the world of
fitness and the erroneous belief that greater physical or aesthetic competence
is equivalent to greater knowledge in the area and places you above a graduate
or person with studies and training in the subject. Within this area we find
phrases like: "Eat like a king, eat like a prince and eat breakfast like a
beggar"
Finally, reference is also made to the importance of
breakfast within the school setting, whose susceptibility to believe these
claims is even greater in the children who hear them. This phrase will sound:
"The brain needs glucose to function." Later we will see how it is
not at all like that ...
In addition, beyond the fact of having breakfast or not
having breakfast, the composition that is usually recommended for them is quite
questionable, not to say regrettable. We see the example as in several of the
main national media appears the photo of a breakfast composed of products
normally loaded with added sugars, vegetable oils and totally refined flours
such as croissants, jams, juices and white bread, among others, whose
nutritional contribution is also quite low.
As this topic gives to write many articles. However, I will
focus only on tearing down the myth that the failure to eat breakfast is
negative.
Some of the main reasons for my statement are the following:
1. EVOLUTION AS A SPECIES:
The
first, as in many occasions, we find it looking back and towards what we have
done through evolutionary history for thousands of years. The current
availability of food is a historical privilege in comparison with the great
historical portion in which our species lived to survive and to find food, that
is, as hunters.
The
struggle for survival required a large number of hours of daily food search
before eating the first food of the day, so it seems logical that genetically,
we have developed mechanisms and adaptations to these stimuli of lack of food
with high physical activity
Contrarily,
the modern lifestyle is antagonistic. That is, we eliminate physical activity
and introduce "the most important meal of the day". In addition, the
presence of this lifestyle in our species is infinitely less, so we may be less
adapted to it.
How
does our body respond to these new modern stimuli? This brings us to the second
reason:
2. CORTISOL AND ADRENALINE.
In
case you do not know it, cortisol is popularly known as a stress hormone and
there is a peak concentration of this hormone at 30 'of awakening, whose
concentration in acute situations usually lasts about 2 hours. In general, it
is a hormone that prepares us for action with effects such as increased heart
rate, sympathetic activation, etc.
What
is the reason for this chronic rise?
Could
it be that one of the mechanisms developed as a species during our hunting
stage in order to activate us and go for food?
In my opinion, it is more than
likely. This hypothesis is also supported by the fact that upon awakening there
is also an increase in adrenaline (a hormone that exerts a powerful effect of
preparation and activation of the organism and stimulates the breakdown of fat)
and testosterone.
In
addition, its activating function cortisol promotes gluconeogenesis (obtaining
glucose from non-glucidic precursors such as protein and fat), by which there
is an increase in blood glucose (hyperglycemia). Through this function we draw
two conclusions:
•
We can obtain glucose through alternative means
to the immediate intake.
•
Supports the hypothesis that this increase
responds to evolutionary factors by providing energy substrates in the blood,
favoring the availability of fuel for physical activity (going to look for food
in the past)
Cortisol,
as we see, is fundamental in order to prepare our body. Cortisol is necessary
and fundamental in the functioning of the organism. However, when it occurs
chronically (accumulation of small situations of daily stress) can be quite
harmful causing effects such as:
•
Depression.
•
Heart problems.
•
Bone level is related to osteoporosis and the
inhibition of skeletal growth in children.
•
Alters the absorption of minerals such as
calcium, potassium and sodium.
•
Greater accumulation of fat.
•
Increased anxiety, etc.
•
Memory loss.
This brings
us to point 3.
3. RESISTANCE TO INSULIN.
Insulin: it is responsible for
the transport of glucose from the blood to the cells, reducing their blood
quantity.
In the presence of cortisol the
effect of insulin is reduced, since, as we have seen, cortisol produces the
opposite effect (increases blood glucose) resulting in lower glucose uptake by
the muscle and a greater availability of it for its transformation and
accumulation in the form of fat, as well as an indiscriminate increase in the
concentration of insulin to achieve the same effect that will lead to a
subsequent hypoglycemic rebound when the cortisol concentrations are reduced
(approximately 2 hours) and the effectiveness of the insulin is total (there is
a sudden drop in blood glucose).
This is when the feeling of
hunger and weakness will suddenly increase. I am sure that more than one you
have noticed a brutal hunger a couple of hours after your morning breakfast,
even being abundant in calories. This may be the explanation.
If to this you add that your
breakfast is high in sugars or refined flours (refined cereals, white bread,
pastries or sweets) the release and amount of glucose in blood will be much
faster requiring more insulin to counteract it, causing in turn a much greater
hypoglycemic rebound.
Once again, I recommend looking
back to give logic to what our body has evolved by evolution once the reward or
priority goal of survival, which was food, was acquired. The organism perceives
the entry of a large number of calories as "OBJECTIVE FULFILLED" and,
in some way, is deactivated to recover energy and digest the food in a relaxed
and calm manner.
To this must be added that a meal
high in carbohydrates and high insulin levels are associated with an increased
entry of tryptophan (amino acid) that favors the entry of serotonin (good roll,
relaxation, well-being) and melatonin (regulates sleep) to the brain.
In short, there are optimal
conditions to take a good siestón ... No wonder you need a good cup of coffee
in the middle of the morning.
5. CONCLUSIONS:
•
A high-calorie breakfast can damage and miss
this evolutionary and natural activation (Sympathetic Nervous System) that
produce various hormonal changes (cortisol, catecholamines, GH, etc.) as a
result of our adaptation for thousands of years. This forces us to resort to
alternative methods of activation (caffeine and other stimulants) and increases
the prominence of the Parasympathetic Nervous System (relaxation, rest,
digestion).
•
Secondly, if we put a large amount of glucose in
breakfast, we can generate more insulin than in normal conditions due to the
presence of cortisol and as a consequence cause a lower effect of it in the
long term and leaving more glucose available to store in the form of fat.
•
In addition, the presence of many HC will
produce more tryptophan favoring the entry of serotonin and melatonin by the
blood-brain barrier.
REFERENCES:
http://med.javeriana.edu.co/fisiologia/fw/c391.htm
http://med.javeriana.edu.co/fisiologia/fw/c392.htm
Padial, J. (2017) ¿Qué es la adrenalina? Curiosoando https://curiosoando.com/que-es-la-adrenalina
https://pixabay.com/es/evoluci%C3%B3n-la-evoluci%C3%B3n-humana-2780651/
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