Health
What breakfast is “ideal”? Research indicates the ideal way to eat your first meal of the day.
New research reveals that both the portion size and nutritional quality of your breakfast play a crucial role in maintaining health, especially as we age.
We’ve all heard that breakfast is the most important meal of the day, but it’s not just about making sure you eat something in the morning. The portion size and the nutritional value of what you eat matter just as much, especially for older adults who are at risk for heart disease. New research shows that getting the right balance is key to maintaining good health as we age.
Spanish researchers explored how the calorie content and nutritional quality of breakfast impact long-term cardiovascular health, highlighting the importance of healthy breakfast habits. “Promoting healthy breakfast routines can reduce the risk of metabolic syndrome and chronic diseases, improving overall quality of life,” says Karla-Alejandra Pérez-Vega, a researcher at Hospital del Mar and CIBER for Obesity and Nutrition.
Impact of breakfast on overall health
The study, part of the PREDIMED-Plus trial, followed 383 adults aged 55-75 with metabolic syndrome, tracking their breakfast habits and health markers over three years. Researchers found that those who consumed too little (less than 20%) or too much (more than 30%) of their daily calories at breakfast had worse health outcomes than those who ate 20-30% of their daily calories in the morning. By the end of the study, the “Goldilocks” group showed healthier body mass, smaller waists, and better cholesterol levels compared to those with extreme breakfast habits.
The study found that quality was just as important as quantity when it came to breakfast. Participants who consumed low-quality breakfasts, regardless of size, showed similar negative health trends, such as increased waist measurements, poor blood fat profiles, and even decreased kidney function. Breakfast quality was assessed using the Meal Balance Index, which scores meals based on nine key nutritional components like protein, fats, fibre, potassium, calcium, and iron. This index also considers World Health Organization guidelines for added sugars, saturated fats, and sodium. Higher scores indicate better nutritional quality.
These findings, published in The Journal of Nutrition, Health and Aging, are especially important for older adults aiming to manage or prevent heart disease. While prior research has shown that eating breakfast is better than skipping it, this study highlights that it’s not enough to just eat anything—both portion size and nutritional quality need to be carefully considered. Interestingly, the study was part of a larger health intervention where participants followed a Mediterranean diet and focused on weight loss. Even within this generally healthy dietary framework, the composition of breakfast had a significant impact on health outcomes.
What is the ideal breakfast
The study recommends that an ideal breakfast should comprise 20-30% of your daily calorie intake, equating to 400-600 calories for a 2,000-calorie diet. The focus should be on balanced meals that include whole grains, lean proteins, healthy fats, and fruits or vegetables while avoiding processed foods high in added sugars and unhealthy fats. With the rising challenges of metabolic syndrome and cardiovascular disease, optimizing breakfast can play a vital role in managing and preventing these health conditions.
As nutrition science evolves, it’s becoming increasingly clear that when we eat may be just as important as what we eat. This study highlights that starting our day with the right amount of high-quality nutrition could be a key to better metabolic health. Álvaro Hernáez, researcher at the Hospital del Mar Research Institute, CIBER for Cardiovascular Diseases, and professor at Ramon Llull University, suggests that the old saying about breakfast being the most important meal of the day needs an update. “What and how you eat it matters,” he says, emphasising that controlled portion sizes and nutritional quality are crucial for improving cardiovascular health.
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Health
HMPV: Bengaluru Hospital’s 8-month-old is said to have tested positive.
The infant and its family had no history of recent travel and did not show any symptoms of concern.
The Indian Council of Medical Research (ICMR) has confirmed two cases of Human Metapneumovirus (HMPV) in Karnataka, identified through routine surveillance for respiratory viral pathogens.
As part of ongoing efforts to monitor respiratory illnesses nationwide, the ICMR detected these two cases. One case involves an eight-month-old male infant in Bengaluru, whose sample collected on January 2 tested positive for HMPV. According to sources in the BBMP (Bruhat Bengaluru Mahanagara Palike) health department, the infant and their family had no recent travel history and showed no concerning symptoms.
The second case involves a three-month-old female infant with a history of bronchopneumonia, who tested positive for HMPV after being admitted to Baptist Hospital in Bengaluru. She has since been discharged and is recovering, the Union Health ministry said.
HMPV primarily affects children and is known to be present in about 0.7 per cent of flu cases globally. However, Karnataka health officials have stated that they lack detailed information on the specific strain in question.
Responding to the developments, Karnataka Health Minister Dinesh Gundu Rao said on Monday, “This is not India’s first case. The virus has been around for years, but this could be a new strain. More details are needed to ascertain that.”
What is HMPV?
Human Metapneumovirus (HMPV) has recently garnered attention due to videos and reports circulating on social media, suggesting that hospitals in China are overwhelmed by a surge in respiratory illnesses, including HMPV. Posts also claim that outbreaks of multiple viruses, including HMPV, influenza A, Mycoplasma pneumoniae, and COVID-19, have contributed to overcrowding in both hospitals and cemeteries.
HMPV, first identified in 2001 by researchers in the Netherlands, is a significant cause of acute respiratory infections, according to the American Lung Association. The virus primarily spreads through close contact with infected individuals, either through respiratory droplets from coughing or sneezing, or by touching contaminated surfaces such as doorknobs or toys.
In the United States, HMPV typically circulates more frequently during the winter and spring months, overlapping with other respiratory infections like Respiratory Syncytial Virus (RSV) and the flu.
Symptoms of HMPV
The symptoms of HMPV can vary in severity and commonly include cough, fever, runny or stuffy nose, and sore throat. Some individuals may also experience wheezing and shortness of breath (dyspnea). In certain cases, a rash may develop as part of the infection.
According to Google Trends, searches for ‘HMPV virus symptoms’ surged on Sunday and peaked on Monday. Related queries included ‘fatigue,’ ‘fatigue meaning,’ ‘HPV virus cases in India news,’ ‘nasal congestion,’ and ‘HMPV virus in Bangalore’. Most searches originated from Karnataka, Telangana, and Andhra Pradesh. The spike followed reports of two HMPV cases detected in Karnataka on Monday.
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Sports
Jagbir Singh, a former hockey coach for India, had a heart attack and is in intensive care.
Jagbir suffered a heart attack while the doctors were treating him for the blocked artery.
Former India forward and hockey coach Jagbir Singh on Friday complained of chest congestion and was rushed to the hospital, where he suffered a massive heart attack during a procedure.
The two-time Olympian is here for the Hockey India League (HIL) with Team Gonasika.
Jagbir felt breathing problems during the team’s training session on Friday afternoon and was immediately taken to Apollo Hospital, where he was diagnosed with a blocked artery.
He suffered a heart attack while the doctors were treating him for the blocked artery.
“Jagbir felt breathing problems after he went to hotel following the Team Gonasika’s training session with whom he is associated. He was instantly taken to Apollo Hospital where he is under ICU now,” a source told PTI.
An excellent forward of his time, Jagbir is currently in ICU.
The 59-year-old former Air India employee represented India in the 1988 Olympics in Seoul and the 1992 Games in Barcelona.
He played for India between 1985 and 1996, winning a bronze medal in the 1986 Asian Games in Seoul and a silver in the 1990 edition in Beijing. In all, he earned 175 international caps.
Jagbir coached the Indian men’s team in the 2004 Olympic Games in Athens.
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World
China’s Covid-like virus: What are the signs and symptoms of HMPV?
Reports indicate a rapid spread of HMPV in China, which presents symptoms similar to flu and Covid-19, raising concerns among health officials.
Videos circulating on social media purportedly showed that hospitals in China are overwhelmed by a surge in respiratory illnesses, including human metapneumovirus (HMPV). Social media posts claim that outbreaks of multiple viruses—HMPV, influenza A, Mycoplasma pneumoniae, and Covid–19—have led to overcrowded hospitals and cemeteries.
Reports indicate a rapid spread of HMPV, which presents symptoms similar to flu and Covid-19, raising concerns among health officials. Videos showed crowded hospitals, with unverified claims of a state of emergency in China. The situation has sparked fears of a potential pandemic five years after Covid-19 disrupted global life.
However, no credible sources have confirmed these claims. Chinese health authorities and the World Health Organisation (WHO) have not reported a new pandemic or issued any emergency warnings. The WHO has also not declared any health crisis related to HMPV.
All you need to know about HMPV
The American Lung Association identifies human metapneumovirus (HMPV) as a significant cause of acute respiratory infections. Discovered in 2001 by researchers in the Netherlands, HMPV typically spreads through close contact with infected individuals, either via respiratory secretions from coughing or sneezing or by touching contaminated surfaces like toys or doorknobs.
In the United States, HMPV tends to circulate more frequently during the winter and spring months, coinciding with the prevalence of other respiratory infections such as Respiratory Syncytial Virus (RSV) and the flu.
Symptoms of human metapneumovirus (HMPV) can vary in severity and commonly include cough, fever, runny or stuffy nose, and sore throat. Some individuals may also experience wheezing and shortness of breath (dyspnea). In certain cases, a rash may also develop as part of the infection.
Who does it affect and how?
Children, the elderly, and individuals with weakened immune systems are at higher risk of complications from HMPV infection.
The virus spreads through close contact with an infected person or by touching contaminated surfaces.
HMPV typically causes cold-like symptoms that generally resolve on their own within 2-5 days.
Most cases of HMPV in children occur in those aged 5 years or younger. A small percentage (5-16%) may develop lower respiratory tract infections, such as pneumonia.
Who is at risk?
HMPV can lead to both upper and lower respiratory illnesses across all age groups. However, it is particularly prevalent among young children and the elderly, where it is more likely to progress into conditions such as bronchiolitis, bronchitis, or pneumonia.
While having a history of lung diseases like asthma, Chronic Obstructive Pulmonary Disease (COPD), or emphysema does not increase the likelihood of contracting HMPV, these conditions can worsen the severity of symptoms once infected. The same applies to individuals with weakened immune systems, such as those undergoing chemotherapy or recovering from organ transplants.
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