Neurologist Warns to Stop This One Morning Habit to Avoid Brain Fatigue All Day

A neurologist warns that skipping protein in breakfast directly harms the brain, leading to brain fog and poorer memory, and recommends brain-nourishing breakfast foods to consume.

Have you ever felt foggy-headed or unable to think clearly, known as "brain fog," during the late morning? Many blame weak coffee, but the truth is breakfast is the key. Brain specialists warn that habitual breakfast habits lacking certain nutrients are unknowingly damaging brain performance.

Neurologists advise stopping breakfast habits that lack "protein."

Dr. Diviya Kaul, MD, a neurologist and director of movement disorders at Hackensack Meridian Neuroscience Institute in New Jersey, USA, revealed to the websiteParadethat the biggest concern at breakfast is not just eating too many carbohydrates but "lacking protein." Because the brain is highly metabolically active and needs steady nutrients to produce neurotransmitters. When breakfast consists only of starch and sugar, or some skip it entirely, the brain becomes sluggish, impairing decision-making and slowing reaction times.

Why is "protein" important for the brain in the morning?

Dr. Peter Nakaji, a neurosurgeon at Bob Bové Neuroscience Institute in Arizona, USA, added that protein provides amino acids, precursors to key neurotransmitters like dopamine and serotonin. Adding protein to breakfast helps in these ways:

• Maintaining blood sugar levels: preventing rapid spikes and crashes, which are a main cause of brain fatigue.
• Stimulating brain alertness: helping the brain start working with focus and motivation.
• Supporting long-term brain health: research shows adequate protein helps preserve brain plasticity, essential for lifelong learning.

Which protein foods are good for the brain, and which should be avoided?

To maximize brain function, experts recommend about 15-30 grams of quality protein at breakfast, such as:

• Foods to eat: chicken eggs, fatty fish like salmon, various nuts, tofu, or walnuts.
• Foods to avoid: processed meats (bacon, sausages), fried foods, or dairy products high in saturated fat, as they may harm vascular and brain health long term.

Three additional tips for a "clear brain" every morning

Besides focusing on protein, neurologists also suggest three easy tips:

• Drink water before coffee: the brain is about 75% water; drinking 1-2 glasses upon waking helps prevent dehydration from sleep.
• Choose complex carbohydrates: such as whole grains or fruit instead of white bread or sugary cereals.
• Do not skip breakfast: regularly eating breakfast helps stabilize blood sugar and maintain consistent sleep-wake cycles.

Brain care starts with the first meal of the day. Small changes like adding "quality protein" and reducing sugar at breakfast not only improve concentration but also invest in strong brain health and reduce future dementia risk.