7 tips for a healthy morning routine
Your morning routine can set the mood for the rest of your day. What you eat and drink, how you move your body, and the things with which you interact all contribute to productivity and stress levels that will carry forward into the evening.
Exercise lightly
Light to moderate routine exercise and stretching can help start your body’s systems and will have energizing effects similar to caffeine, Nuñez said. Be sure to drink water and eat before exercising, Nuñez added, saying that working out in the morning is preferred over working out at night because it can help your body regulate everything it takes in throughout the day.
“Major joints like shoulders and hips are important to stretch,” Nuñez said. “Don’t go into a full range of motion (right away), as the body is very tight when waking up. Take a warm shower to help mobilize things.”
He also suggests avoiding putting your head below your heart when stretching in the morning because it could cause blood-pressure changes that could make you feel lightheaded or get a head rush.
Healthy breakfast set on gray background
Paris Nutrition recommends eating good fats and proteins such as avocados, nuts and nut butters, whole-grain toast, eggs, plain Greek yogurt and cottage cheese.
Limit coffee intake to one cup
Before reaching for coffee, drink a glass of water first thing after waking up, Paris Nutrition said. Then, avoid drinking too much coffee.
To combat the midafternoon slump, which is a normal part of the human circadian process.
Incorporate herbs and supplements
Instead of or in addition to coffee, Nutrition recommends adding herbs to your morning routine to support adrenal glands and manage energy levels. Herbs have been shown to increase energy and stamina and help reduce stress and anxiety. Moore also recommends the herb/berry that mimics the body’s resistance to stressors
Avoid your phone
Avoid social media first thing in the morning, as it can lead to a worsened mood for your day, Nutrition said. Moore recommended holding off on looking at your phone until you’ve done your morning routine, and to try meditation and breathing exercises to minimize stress levels.
Sunny early in the morning light on the morning
Exposure to sunlight in the morning helps regulate the body’s sleep-wake cycle, Brandi Moore said.
Eat unsaturated fats and protein-rich foods
Foods that make up typical American breakfasts, such as sugary cereals, bagels and doughnuts, will spike your blood sugar and cause you to crash by mid-morning. Nutrition recommends eating good fats and proteins such as avocados, nuts and nut butters, whole-grain toast, eggs, plain Greek yogurt and cottage cheese. Foods containing omega-3s and fiber are great selections to help start the day.
Go outside
Exposure to sunlight in the morning helps regulate the body’s sleep-wake cycle, Moore said, noting that it’s easier to wake up earlier in the summer months than in winter. Opening the blinds or going for a quick outdoor walk can have a huge impact on your morning, helping to regulate cortisol levels, she added.
For parents with kids, Moore recommends waking up earlier than them, so you can complete your morning routine to have more energy for them throughout the day
Prioritize a good night’s sleep
A nightly routine that ensures quality sleep is where the morning routine starts, Paris Nutrition said. Nuñez agreed that nighttime should be reserved for winding down, saying most people shouldn’t exercise intensely before going to bed — give the body enough time to stabilize itself after a workout.
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