Skipping breakfast or eating it late can detrimentally impact mood, metabolism, cognitive function, and overall health, according to recent studies published in 2025.
One pivotal study in the journal Communications Medicine highlighted that delayed breakfast timing in older adults is linked with increased risks of depression, fatigue, oral health problems, and even higher mortality rates. Experts emphasise that breakfast timing, alongside its nutritional content, is crucial for mental wellbeing, metabolic balance, and longevity.
Health officials and researchers urge people to prioritize early, balanced morning meals to support sustained energy, mental clarity, and disease prevention.
Health Insights from Recent Research
The comprehensive 2025 systematic review titled “Skipping breakfast and its wide-ranging health consequences” by Tatiana Palotta Minari and Luciana Pellegrini Pisani from the Federal University of São Paulo synthesised data linking breakfast omission to systemic inflammation, gut microbiota alterations, cognitive decline, mood disorders, and elevated cancer and cardiovascular risks.
Additionally, a landmark study published in Communications Medicine focused on almost 3,000 older adults found that eating breakfast later in the morning was associated with a 10% increased mortality risk per hour of delay. Lead author Dr Hassan Dashti from Massachusetts General Hospital underscored the importance of meal timing in mental health, metabolism, oral hygiene, and longevity, noting that delayed breakfast could be a simple clinical marker of declining health.
Recent research also underscores the significance of not just eating breakfast, but consuming it within 30 to 60 minutes after waking. This timing enhances alertness, short-term memory, and cognitive performance, especially among students and young adults.
Studies show that breakfast eaten shortly after waking provides the brain with essential glucose, crucial for attention and executive functions during the day. Incorporating nutrient-rich foods, such as walnuts, has been linked with improved reaction times and sustained cognitive benefits throughout the day. These findings strengthen the call for timely, balanced breakfasts as not only a tool for physical health but also for optimizing mental acuity and academic performance.
Expert Advice on Breakfast Timing and Content
Dr Amit Sachdev, Medical Director of Neurology at Michigan State University, advises that breakfast is essential for brain health, providing vital glucose and nutrients needed for optimal cognitive function. Reinforcing this, Dr Hassan Dashti recommends eating breakfast within an hour of waking to stabilise blood sugar, improve mood, and enhance long-term health outcomes, especially among older adults.
Experts suggest including a balanced mix of protein, fibre, and healthy fats to maintain stable energy levels throughout the day. They also caution against skipping meals or delaying breakfast, as this disrupts circadian rhythms and hormone release, increasing fatigue and mental health risks.
Societal Trends and Digestive Health Challenges
Experts report that skipping or delaying breakfast is increasingly common in urban populations and adolescents, driven by hectic lifestyles and socioeconomic factors. Gastroenterologists warn this habit disrupts digestive enzymes and gastrointestinal circadian rhythms, causing indigestion, bloating, and poor nutrient absorption.
Nutritionists highlight that irregular meal timing worsens cravings and mental wellbeing, contributing to lifestyle-related diseases. Public health initiatives advocating regular, early breakfasts and awareness campaigns could alleviate these impacts, promoting healthier communities.
The Logical Indian’s Perspective
The Logical Indian affirms that an early, balanced breakfast is foundational to holistic health and community wellbeing. Embodying kindness and empathy includes fostering nutrition habits that harmonise physical and mental health across diverse populations. Raising awareness of breakfast’s timing and composition empowers individuals to make informed choices, reinforcing social cohesion and resilience.
