I have always wondered how we can make our lives a little bit better. Then I realized that being a morning person could make me healthier. The following are some tips that could potentially change your life to strengthen your mental and physical health.
1. Start your day with a mindful morning routine
Morning is the best time of the day. After a long sleep, you will feel energetic. Now, let’s see how to start your day with a mindful morning routine.
First, you need to wake up gently. Avoid abrupt alarms. Choose soothing sounds or music to wake up naturally. If possible, let natural light wake you up instead of using all kinds of disturbing sounds. This can help you start your day in a calm state and reduce your stress and anxiety right from the beginning.
Then take a few deep breaths; 2-3 breaths will be sufficient, inhaling through your nose and exhaling slowly through your mouth. Your lungs need oxygen. This practice will oxygenate your body, lower your heart rate, and bring your focus to the present and yourself.
After taking breaths, it’s important to hydrate yourself by drinking a glass of water right after waking up. You can enhance the flavour by adding a slice of lemon.
Doing light yoga or stretching can help wake up your body and mind. Taking just 5 to 10 minutes to stretch your arms, legs, and neck, and do a few yoga poses can improve blood flow, ease muscle tension, and activate your brain.
Finally, finish up your morning routine with a gratitude practice. Just spend 1-2 minutes writing down three things you are grateful for, whether it’s your family, your friends, your neighbours, strangers, or your furry friends! No matter how big or small, just jot it down. A gratitude practice can shift your mindset to a positive start, increasing happiness.
This routine will take 10 to 15 minutes. It doesn’t have to be lengthy. You can start with some steps that resonate with you and gradually build your own mindful morning routine. You will be more focused, calm, and energized, setting a good foundation for a productive and healthy day.
2. Incorporate movement into your routine
Incorporating movement into a daily routine can improve both mental and physical well-being. A home gym or simple exercise can do the trick. Here are some practical steps to make movement a natural reflection of your day.
Use Staires Instead of Elevators
Save some energy, and be ecologic at the same time to make your body healthier! What can be better than this? Opt for stairs instead of elevators or escalators whenever possible. Climbing stairs will strengthen your leg muscles and improve cardiovascular health. A big bonus is it burns more calories than just standing still.
Desk Exercises or Stretching at Work
Remember, it’s not healthy to stay in the same position for long periods of time. This can lead to back and neck pain, muscle weakness and stiffness, and poor circulation. To avoid this, you can do simple desk exercises like leg raises, seated calf raises, or chair squats. You can also do stretches like shoulder rolls or seated twists while working. Another option is to take a short break to have coffee or tea and chat with colleagues. This can surprisingly increase your efficiency.
Try Active Communting
Do you have a car? Maybe consider changing it to an electric bike. It’s good to save money, good for the environment, and great for your health. Active commuting burns calories and improves cardiovascular health. Furthermore, it reduces stress compared to passive commuting.
Use a Standing Desk
If you work in an office, you should think about using a standing desk or a sit-stand desk converter to switch between sitting and standing. Begin by standing for 15-30 minutes every hour, and then gradually increase your standing time as the day goes on. This will help lessen the adverse effects of prolonged sitting, such as back and neck pain, as well as muscle stiffness.ll as muscle stiffness.
Schedule a workout
It’s a cliché to say that exercise is beneficial for your health. It is indeed true. You don’t have to spend hours at the gym; setting aside dedicated time for a short daily workout is sufficient. For instance, 20-30 minutes of jogging, yoga, walking the dog, catching the cat (but be careful not to irritate them), or engaging in strength training can contribute to improving your heart health, and strength muscles, and boost your mental clarity and mood.
3. Get enough sleep
A good night’s sleep is essential for the body. Lack of sleep could lead to negative physical, mental, and emotional consequences, such as memory problems, cognitive impairment and mood shifting. So, how can we get enough sleep and improve our sleep quality?
Just like having a mindful morning routine. It’s important to establish a consistent sleep schedule. Try to go to bed and wake up at the same time every day, including weekends. Create a relaxing bedtime routine 30-60 minutes before sleep, such as reading a book, doing light yoga, or listening to calming music. A consistent sleep schedule will help regulate your body’s internal clock, making it easier to fall asleep and wake up naturally, leading to more restorative sleep.
Your sleep environment plays a significant role in your ability to relax and stay asleep. It should be cool, dark, and quiet. Try to keep the room temperature at around 60-67°F or 15-19°C. Use blackout curtains, a white noise machine, or earplugs if necessary, and invest in a comfortable mattress and pillows.
Remember to limit stimulants and screen time! Avoid consuming caffeine, nicotine, and large meals at least 4-6 hours before bedtime. Eating a big meal before bed can decrease sleep quality because your body needs to digest the meal. Also, reduce screen time from phones, tablets, or computers before sleep. Stimulants like caffeine and screen exposure can delay sleep onset by interfering with your body’s natural sleep hormones. Avoiding these helps signal your brain that it’s time to wind down and prepare for restful sleep.
4. Eat a balanced diet rich in nutrients
Eating a well-balanced diet rich in nutrients is crucial for overall health and well-being as it supports physical health and improves mental well-being, serving as an energy booster at times. Here are some tips to help you achieve a nutrient-rich, balanced diet:
Include a variety of fruits and vegetables.
Aim for at least 5 servings of vegetables and fruits per day. It’s best to eat a variety of colours of fruits and vegetables because different colours contain unique vitamins, minerals, and antioxidants that support immune functions and protect against disease. For example, include leafy greens like spinach and kale, orange vegetables like carrots and sweet potatoes, berries such as blueberries and strawberries, and citrus fruits like oranges and grapefruits in your diet.
Eat more whole grains and lean proteins
Soft white bread is delicious, but if you want to have long-lasting energy and stay lean, consider choosing whole grains and lean proteins instead. Whole grains provide fibre and long-lasting energy and help regulate blood sugar levels, while lean proteins support muscle repair and immune health. Whole grains foods include brown rice, quinoa, whole wheat bread, oats, etc. Opt for lean proteins such as chicken, turkey, fish, lentils, tofu, and low-fat dairy products.
Limit processed and Sugary Foods
As a chocolate lover, it’s not easy for me to say this, but reducing the intake of processed food, refined sugars, and unhealthy snacks such as chips, candy, and soda is crucial for your health. Processed foods are often high in unhealthy fats, sodium, and added sugars, which can contribute to weight gain, low energy levels, and an increased risk of chronic diseases. When you’re craving something sweet, choose fruits or dark chocolate in moderation.
5. Connect with loved ones
Staying connected with loved ones is crucial for maintaining strong relationships and emotional well-being. Our loved ones provide us with unconditional love. During times of exhaustion and stress, a phone call or a hug from loved ones can help lift us up from low periods.
How can we stay connected with loved ones? A good way to start is by sharing quality time together. Plan regular activities or moments to spend together, such as taking a short walk, going for a jog, having a meal, or visiting a museum. Choose something that you both enjoy and have meaningful conversations during this time. Don’t forget to express appreciation and love. Let them know what you admire about them, what you love about them, or thank them for the little things they do. These positive affirmations and words of love will help build emotional intimacy and make your loved ones feel valued and supported. When they feel the love, they will return the same to you.
