Nighttime shelling, air raid alarms, and forced insomnia have become a harsh reality for many residents of Ukraine. Under such conditions, the body operates under extreme load, and the morning meal ceases to be just a ritual — it becomes a tool for survival and recovery.

Especially for Wave RBC.UA, dietitian, endocrinologist, and author of the book «Сам собі дієтолог» (Dietitian to Yourself) Victoria Goncharenko explained how to eat properly after a stressful night to stabilize blood sugar levels, support the nervous system, and avoid overeating during the day.

Four Pillars of the Ideal Breakfast

After a night spent waiting for the alarm, starting the day with a cup of coffee or something sweet is a bad idea. The first meal must perform a specific task: stabilize glucose and send a signal to the body that it is safe.

According to Victoria Goncharenko, an ideal breakfast should contain four key components:

  • Protein. Eggs, fermented cottage cheese, fish, turkey, or legumes. Protein not only prolongs the feeling of satiety but also slows down the absorption of carbohydrates. Moreover, it is necessary for the synthesis of neurotransmitters that support the functioning of the nervous system.
  • Complex carbohydrates. Oatmeal, buckwheat, whole grain bread. These products provide the body with energy without sharp spikes in blood sugar, preventing a subsequent sharp drop in energy.
  • Healthy fats. Avocado, nuts, olive oil, or fatty fish. They help maintain satiety for longer. Omega-3 fatty acids have an anti-inflammatory effect, which is critically important during periods of increased stress load. Fats also activate the gallbladder, initiating digestion.
  • Fiber. Vegetables, greens, and berries. They slow down the absorption of sugars and support healthy gut microbiota, which is directly linked to the production of serotonin — the hormone of happiness.

Why You Crave Sweets: The Biochemistry of Stress

The desire to eat chocolate, a bun, or fast food after a night on edge is not a sign of weakness, but a natural physiological reaction. During strong emotional tension, the body actively produces stress hormones — cortisol and adrenaline. Combined with lack of sleep, this triggers a chain reaction:

Leptin levels (satiety hormone) decrease and ghrelin levels (hunger hormone) rise. A person starts wanting to eat faster and cannot get full. In this state, the brain seeks the fastest source of energy, and products with high sugar and fast carbohydrate content become that "fuel".

"They can indeed temporarily improve well-being due to the rapid influx of glucose, but after a short time, blood sugar levels drop again, fatigue, irritability, and the desire to snack reappear," Goncharenko explains.

How to Avoid a Relapse: Dietitian's Tips

The specialist emphasizes that there are no separate products capable of instantly lowering cortisol levels. Only regular and balanced nutrition, which supports a stable glucose level, can help the body adapt to stress.

If appetite is completely absent after a sleepless night, do not force yourself to have a heavy breakfast. In this case, it is better to start with a light snack: yogurt, a boiled egg, a piece of whole grain bread, or a fruit. Organize a full meal when the appetite returns.

Categorical prohibitions against the background of an exhausted nervous system often lead to the opposite effect — a relapse. It is better to allow yourself a small piece of dark chocolate or a candy after a balanced breakfast than to eat sweets on an empty stomach.

Special attention should be paid to the drinking regimen: dehydration can exacerbate fatigue and anxiety. Taking care of yourself on such a morning is not a luxury, but a necessity. A body that has experienced stress deserves support, not additional loads in the form of chaotic eating.