As we age, subtle alterations in metabolism and nutritional requirements take place. When we’re younger, it’s easier to get away with skipping breakfast and not paying attention to our daily nutrient intake, but that often catches up with us. 

Women over 40 often complain of low energy levels –something particularly prevalent during menopause. As energy levels diminish and the metabolism starts to slow down slightly, it becomes all the more important to start the day with a meal that gives the body everything it needs.

One of the most important elements regarding breakfast is carbohydrate choice. All carbohydrates break down into glucose: the simple sugar comprising our body’s main energy source. Different types of carbs break down at different rates, which can drastically affect our energy levels. 

This is one area where insulin and blood sugar become important. Insulin is the hormone that carries glucose through the blood to our cells, and blood sugar is a measure of how much glucose is in the blood at any one time. 

Insulin and blood glucose levels fluctuate depending on whether we eat simple or complex carbohydrates. Where simple carbs (like sugary snacks and sodas) cause rapid spikes in insulin and blood glucose which can result in energy crashes and mood changes, complex carbs offer a slower, sustained response that maintains stability. 

This is a big part of why foods like oats and other whole grain complex carbs are the perfect choice for breakfast: they maintain a calm, steady energy balance until lunchtime without metabolic disruption.

Another change many women over 40 notice is an alteration in their ability to focus and remember things. This is often labeled as ‘brain fog’ and, like many things, it can be closely tied to our nutrition. Not only do morning carbohydrate choices help negate this problem, but so do certain key nutrients.

Omega 3, for example, is something many of us are chronically deficient in. This is one of three essential fatty acids our body needs for daily function, and by supporting neurotransmission  (nerve messaging) and contributing to the integral components of cell membranes in the brain, they’re considered crucial for optimum cognitive functioning. Moreover, Omega 3 has been shown to aid the production of serotonin (the happy hormone) and dopamine (the pleasure hormone).

Antioxidants are another key nutrient for proper brain function. Their anti inflammatory properties work to reduce chronic inflammation in the brain and neutralize free radicals by restoring balance to the body. 

Free radicals are highly unstable molecules that accumulate in the body and result in ‘oxidative stress’ – a problem that causes damage to the brain which can contribute to the development of diseases like Alzheimers, Parkinson’s, and Cancer.

By incorporating plenty of berries or berry extracts into your breakfast you can effectively increase your level of antioxidants, while flax and chia seeds are a great alternative to fish for Omega 3 if you’re following a plant-based diet.

As your life switches gears and your body changes, it’s natural to go through periods of feeling sad, unmotivated, and just low in general.

While a great breakfast won’t solve all your problems, you’d be surprised how much it can help. From a purely psychological perspective, making the decision to care for your body by nourishing it with healthy food is a great act of self-care; starting each day with a commitment to health makes you feel good about yourself, and during times when your mental health is particularly poor, the little things can make all the difference. Of course, that’s far from the only benefit breakfast has on mental well-being.

Eating healthily has been shown to help regulate cortisol, which is naturally elevated in the morning. A well-balanced breakfast also sets the tone for the rest of the day – particularly important if you struggle with emotional eating. Complex carbohydrate-based meals combined with protein and key micronutrients are also the best way to stay full for longer, helping you maintain strong mental fortitude and prevent the urge to snack on junk food.

Remember, every small step towards a healthier, happier lifestyle makes a difference, and choosing the right breakfast is an impactful change you can make straight away.