You guys probably already know by now that I’m a huge fan of my routines, especially when it comes to wellness. I consider my 30-minute morning routine the backbone of my self-care practice. A good day starts with how you spend your mornings (matcha in hand of course). What you do as soon as you wake up sets the tone for your entire day. Giving myself a mental, emotional and physical head start in the morning gives my energy a huge boost. This helps me be more active, productive and definitely happier as the day goes on. So, here are five healthy morning habits for a good day…
1. Drink 20oz of water right when you wake up
We typically don’t realize how dehydrated we are until afternoon fatigue, headaches or a major skin change kicks in. Our bodies regularly lose water throughout the day, but if the water isn’t replaced, we become dehydrated. Staying properly hydrated is like giving more fuel to your organs, which increases your energy levels and promotes a regular flushing of toxins and inflammation from the body. If you find it hard to drink enough water throughout the day, I suggest drinking at least 20oz of water right when you wake up. The power of hydration is real so I like making this a morning habit.
2. Tend to the mind (read, meditate or journal)
Tending to the mind first thing in the morning is the best way to recenter your thoughts (especially if you’re stressed or anxious), build focus, sharpen your brain’s reactivity and highlight your goals and intentions. Meditating for even 1 to 2 minutes can do you wonders for your mental health. It can be as easy as sitting on the floor, closing your eyes, focusing on your breath. If you’re still not convinced, here are eight science-based benefits of meditation.
3. Eat a satisfying breakfast
If you missed my recent podcast episode with Jessie Inchauspé aka The Glucose Goddess, then you should definitely check it out! She talks about the importance of avoiding glucose spikes, especially first thing in the morning. Breakfast controls your glucose spikes for the rest of the day. If you have a big spike for breakfast, you’re going to be on a glucose rollercoaster the rest of the day. So, try not to have anything sweet for breakfast. Build your first meal of the day around protein and healthy fats – have you tried my Blueberry Compote Breakfast Bowl yet?
4. Get outside even for a few minutes
Everyone probably knows by now how much I LOVE my daily walks, especially doing them outdoors. Getting out in the fresh air helps you clear your mind and reconnect with nature. Even if it’s just for a few minutes, a daily dose of vitamin D can help boost your mood and overall mental health. I especially recommend walking outside without distractions.
5. Take a 3-minute cold shower
If you’ve heard of the Wim Hof Method, then you’ve probably heard of cold plunging – aka cold therapy. It’s been linked to numerous health benefits and some athletes and celebrities swear by it. The best part about it is that it’s easy to do at home. If you don’t have time to take an ice bath, then a 3-minute cold shower is all you need to get the same benefits. Cold showers help to reduce inflammation, strengthens the immune system, increases your energy, stabilizes blood pressure, reduces stress, anxiety, depression and insomnia… the list goes on and on.