Nutrition, Diet and Health Tips

Growing up, breakfast might not have looked like the most important meal, but it was something we never missed. Missing lunch was the norm, especially during holidays, as play seemed more important than the meal itself. Often, I’d have my lunch around 5 or 6 PM, then my dinner at 8, or I’d sleep and have it as breakfast the next day.

This habit has stayed with me. I always ensure I have breakfast (I can still fast but with my breakfast, lol 😂). Recently, studies have clearly outlined the importance of not overeating—it’s dangerous to your health and contributes to food wastage amid inequitable food distribution. Some argue that having breakfast is a waste of food, but I agree to disagree.

As a woman of reproductive age (I still want to have more babies, duh 🙄), maintaining my hormones in check is a priority. Women of reproductive age are at risk of chronic hormonal conditions like PCOS. So today, let’s talk about why having breakfast is important for hormonal regulation for a woman of reproductive age.

Why is Breakfast Important for Hormonal Regulation?
1️⃣. Regulate Blood Sugar Levels:
Eating a balanced breakfast helps stabilize blood sugar levels, which is crucial for hormone production and regulation. Skipping breakfast can lead to insulin resistance, a common issue in women with PCOS. A study published in the Journal of Clinical Endocrinology & Metabolism found that women with PCOS who ate a high-calorie breakfast and a low-calorie dinner had improved insulin sensitivity and reduced testosterone levels compared to those who ate a low-calorie breakfast and a high-calorie dinner .

2️⃣. Supports Ovulatory Function:
A nutritious breakfast can support Ovulation , which is vital for fertility. Research from the American Journal of Clinical Nutrition suggests that regular breakfast consumption is associated with improved menstrual regularity and ovulation, critical factors for conception .

3️⃣. Reduces Stress Hormones:
Breakfast can lower cortisol levels, the body’s primary stress hormone. High cortisol levels can interfere with reproductive hormones and menstrual cycles. Starting the day with a nutritious meal can help maintain a calmer, more balanced hormonal environment.

Strategies to Make Breakfast Interesting and Healthier for a Kenyan Woman

✨ Incorporate Traditional Foods:
Use local ingredients like nduma (arrowroot), ngwaci (sweet potatoes), and uji (millet or sorghum porridge). These foods are rich in complex carbohydrates and fiber, which provide sustained energy and help keep blood sugar levels stable.

✨ Protein-Rich Foods:
Include protein sources like eggs, beans, or a small portion of meat. Protein helps in satiety and maintains muscle mass, which is important for overall metabolic health.

✨ Healthy Fats:
Add healthy fats from avocados, nuts, or seeds. These fats are essential for hormone production and can help keep you full longer.

✨ Fruits and Vegetables:
Incorporate a variety of fruits and vegetables to provide essential vitamins and minerals. For example, adding sukuma wiki (kale) to your omelet or having a fruit salad with pawpaw and mangoes can boost nutrient intake.

✨ Stay Hydrated:
Don’t forget to hydrate. Start your day with a glass of water or a warm drink like lemon water or herbal tea to kickstart your metabolism and aid digestion.

✨ Meal Prep:
Prepare parts of your breakfast the night before to make mornings easier. For example, you can pre-cook nduma or ngwaci and reheat them in the morning, or prepare a batch of uji that you can quickly warm up.

Conclusion
Maintaining a routine that includes a nutritious breakfast is essential for women of reproductive age, particularly for those managing conditions like PCOS. By incorporating traditional foods, balancing macronutrients, and ensuring variety, breakfast can be both interesting and beneficial. Prioritizing breakfast supports hormonal regulation, preserves fertility, and contributes to overall health. So, let’s embrace the importance of breakfast and make it a delightful part of our daily routine.