In today’s fast-paced, stressful and overstimulating world, breakfast is often the first thing to get skipped in the quest for productivity and efficiency. In Chinese medicine, breakfast is considered the most important meal of the day, and there is no exaggeration behind the old adage. If you've been in my office, you have heard me discuss this at least once. Yes, it is that important! I talk about it with every patient, because it is so foundational to health, well-being, and high quality of life throughout lifetime.
Common Signs You Need to Stop Skipping Breakfast:
Lack of appetite in the morning
Afternoon fatigue or energy crashes
Irritability or mood swings
Frequent sugar cravings
Dependency on caffeine and stimulants for energy
"Brain fog" or difficulty concentrating, memory problems
Morning anxiety
Inflammatory or "unexplained" symptoms that are not responsive to treatment
Trouble regulating body temperature (always hot or cold)
All of these are signs and symptoms of high cortisol (a stress hormone) and nervous system dysregulation, which contribute directly to chronic diseases such as autoimmune disease, arthritis, allergies, fibromyalgia, endometriosis, and more. Luckily, the solution to all of these issues is simple: eat breakfast!
Here are five reasons why a healthy, protein-rich breakfast is essential to good health, backed by Chinese medicine and modern research:
1. Boosts Energy & Reduces Inflammation ⚡️
In Chinese medicine, the Stomach and Spleen are crucial for digestion and the production of Qi and Blood—key substances that nourish the body and mind. The Spleen especially thrives on warm, nutritious, soft foods, and a protein-rich breakfast helps support both the Stomach and Spleen. Eating within the first couple of hours of waking up is optimal, as the Stomach’s Qi is strongest between 7 and 9 AM. Skipping breakfast can lead to low blood sugar, which triggers cortisol (a stress hormone), disrupting metabolism and immune function. Regular breakfast eaters have been shown to have better metabolic function and a lower risk of chronic conditions like diabetes and obesity (PMID: 34871228).
The Spleen is highly involved in our immune system and therefore in processes of inflammation that characterize many health issues such as PCOS, infertility, eczema, weakened immune system and autoimmune disease. Research shows that stable blood sugar levels help regulate inflammatory cytokines, reducing inflammation throughout the body (PMID:31736870). Eating breakfast is key to stable blood sugar levels all day long.
2. Promotes Healthy Skin & Anti-Aging 💆
The Stomach and Spleen are also linked to the health of the skin and muscles, particularly those of the face and neck. The Spleen governs muscle tone, including facial muscles, and plays a role in the circulation of Qi and Blood to the skin. A strong digestive system ensures that your skin gets the nutrients it needs, helping maintain its firmness and youthful appearance. The Stomach channel runs directly onto the face and neck, running through a number of areas where skin aging tends to show up on the face: the under eyes, cheeks and “laugh line” area.
The Stomach channel is particularly rich in Qi and Blood so prioritizing the health of the Stomach by eating a healthy breakfast is especially important to ensure ascend to the skin and muscles, providing vitality and glow. Skipping breakfast leads to weak Spleen and Stomach Qi, which over time results in premature aging, sagging muscles and skin, puffiness (due to damp retention), dull skin, eye bags, dark circles and wrinkles. By eating a nourishing breakfast, you strengthen your digestive system, muscles and Stomach channel on the face, preventing premature aging.
3. Enhances Cognitive Function & Mood 🧠
The Spleen is also responsible for mental clarity, focus, memory and mood in Chinese medicine. The Spleen houses the “Yi” (意), which can be translated as "intellect" or "intent." Without proper nourishment in the morning, the brain lacks the glucose it needs to function optimally, leading to brain fog, irritability, and poor memory-- a weakened Yi. Over time, this can also contribute to signs and symptoms of depression, such as lack of motivation, fatigue, low mood, feeling "weighed down," insomnia/poor sleep, overthinking and so on. Research shows that people who skip breakfast experience cognitive impairments and reduced concentration (PMID: 34911597, 23608698). A protein- rich breakfast including healthy fats and complex carbohydrates does wonders to improve mood, boost memory, and enhance focus by keeping the Qi of the Spleen and Stomach healthy and balancing blood sugar.
4. Supports Athletic Performance & Prevents Injury 🏃♀️➡️
A healthy breakfast is crucial for muscle repair, energy, and performance. In Chinese medicine, the Spleen rules the muscles and the movement of the four limbs, giving it a central role in tissue health, muscle function and athletic performance.
A nourishing breakfast helps replenish energy stores after an overnight fast and supports the body’s ability to recover from exercise effectively and quickly. Without it, muscle weakness, fatigue, and delayed recovery are likely to creep in. Many athletes first notice difficulty breaking out of a plateau in training, or repeated minor injuries. These are often the first signs that there is an issue with tissue repair, and the Spleen is likely to be involved. A protein-rich breakfast that includes fiber and healthy fats helps to reduce inflammation, prevent injury, and improve overall athletic performance (PMID: 30527257).
5. Supports Fertility & Hormonal Balance 🌸
In Chinese medicine, the Spleen is vital for regulating blood flow and maintaining hormonal balance, which is especially important for those dealing with fertility issues. For people who menstruate, a healthy Spleen supports regular periods and better circulation to the reproductive organs, improving fertility. Studies show that eating a balanced breakfast regularly can improve fertility markers and hormonal balance in women trying to conceive (PMID: 39226629). For men, the Spleen’s role in digestion also supports sperm health, with stable blood sugar and proper nutrition contributing to better sperm quality and motility.
Breakfasts to Satisfy your Spleen & Stomach 🍳
As is the case with many healthy habits, eating breakfast is a simple solution to many problems, but that does not necessarily make it easy to change habits and behavior! We've included some suggestions here to help you get into the groove of a healthy breakfast each day.
Congee (Rice Porridge): a warm, delicious and easily digestible traditional Asian rice porridge. You can make it savory by adding ginger, garlic, and a protein (like an egg or tofu), or sweeten it with a bit of ground cinnamon (Rou Gui, 肉桂) and Da Zao (Chinese red date, Da Zao, 大枣) to help balance blood sugar and promote a strong Spleen. Adding a bit of fresh ginger to the cooking pot helps improve circulation and digestion, especially in the morning when the body’s digestive fire is strongest. Check out our congee recipe here.
Oatmeal with Fruit & Nuts: Oats are considered a good choice for strengthening the digestive system. Add walnuts, sunflower seeds, or almonds for healthy fats and protein, along with a sprinkle of cinnamon for added warmth and natural sweetness.
Did You Know? Cinnamon has been shown to increase insulin sensitivity, making it a perfect addition to lightly sweetened foods (PMID: 37818728).
Vegetable Soup with Protein: Soup may not be thought of as a breakfast food in the West, but a savory breakfast like a simple vegetable soup with lean protein (chicken, tofu, mushroom or egg) is ideal for nourishing your body and preventing the buildup of dampness. The warmth and liquid content aid digestion, and the protein supports production of Qi and Blood. Recipe for a simple gut-healing soup:
Smoothie with Protein & Healthy Fats: although the Spleen strongly prefers warm foods, some nutrition in the morning is better than none. Be sure to include sources of healthy fat and protein in your smoothie: avocado, MCT oil, flax or chia seeds, or a collagen powder (we like Vital Proteins Collagen Peptides or a pea protein of your choice).
Sautéed Vegetables with Eggs: sautéed vegetables (like spinach, bok choy, or mushrooms) with 2-3 eggs makes for a warm, nourishing breakfast that supports digestion and provides long-lasting energy without crashing later in the day.
Eating breakfast with sufficient protein (think 12-15 grams depending on body size, activity level and disease burden) and nourishing foods leads to healthy, vibrant Spleen and Stomach Qi, and by extension benefits the Qi and Blood of the whole body. Starting your day strong with breakfast sets you up to look, feel and be at your best by stabilizing blood sugar, boosting energy, enhancing skin and muscle health, improving mental clarity and mood, and promoting long-term good health.
At Mind + Body Acupuncture, we strive to provide our patients with top-notch treatment both in AND outside the clinic. By providing specific, targeted lifestyle guidance based on Chinese medicine as well as current research, our goal is to greatly increase the efficacy of treatment as well as to demonstrate how small, consistent healthy habits can have a truly transformative effect on patients' health and well-being. In combination with acupuncture and herbal medicine, a healthy diet and lifestyle empower you to achieve your health goals and live better!
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