The early hours of the morning lay the foundation for the rest of the day, determining whether a person will feel energized and productive or sluggish and stressed. Doctors and health experts emphasize that simple morning routines can make a significant difference in the short and long term, improving focus, preventing illness, and enhancing both physical and mental well-being.
اضافة اعلان
Morning Habits Recommended by Experts for Better Health:
Hydrate First Thing
Start the day with a glass of water before coffee or breakfast. This reactivates circulation after hours of sleep, stimulates metabolism, and aids digestion.
Stretch Before Getting Out of Bed
Light stretches, such as pulling your knee to your chest or gently moving your spine, reduce the risk of injuries and prepare the body for movement. Spine specialists note that a few minutes of stretching can prevent many back and muscle issues.
Practice Gratitude
Taking a few moments to express gratitude can completely shift your mood. Experts suggest listing or writing down three positive things before leaving the bed. Gratitude improves mental health, reduces stress, and fosters a more optimistic outlook on life.
Have a Protein-Rich Breakfast
Eggs, Greek yogurt, or whole-grain bread with avocado provide sustained energy, lower the risk of obesity and type 2 diabetes, and help stabilize cortisol, the stress hormone.
Delay Phone Use
Avoid immediately checking emails or social media upon waking, as it strains the mind and increases anxiety. A few minutes of deep breathing or quiet reflection ensures a calmer start to the day.
Get Sunlight Exposure
Spending a few minutes outdoors in the morning sunlight improves your biological clock and boosts serotonin, the “happiness hormone,” enhancing mood and energy levels.
Practice Breathing and Mindfulness
Deep breathing exercises or mindful meditation reduce anxiety and depression. A few minutes of silence and self-focus restore mental balance and prepare the mind for a productive day.
Mentally Prepare for the Day
Writing a to-do list or reflecting on daily goals organizes thoughts and improves focus, making you more efficient and less frustrated by mental clutter.
Maintain Good Posture
Sitting upright with feet flat on the floor prevents back pain. Doctors stress that maintaining proper posture from the start of the day positively affects overall physical health.
—Good Housekeeping
