by Mara Welty August 28, 2023 7 min read
In the pursuit of productivity, we often overlook the profound impact that a healthy morning routine can have on our lives. While it can be tempting to wake up minutes before we have to leave the house, this sort of practice can leave us feeling rushed and unprepared for the day.
Instead, take the time to cultivate a good morning routine that nourishes and centers your body and mind. While everyone’s self-care preferences may differ, we have a few suggested healthy morning habits to get you started.
When waking up, it’s normal to be met by a dry mouth and hoarse voice — and this is likely caused by insufficient sleep. Those who sleep less than six hours a night are 59% more likely to become dehydrated.
Unfortunately, short sleeps are becoming all the more common in the hustle and bustle of the modern world. But starting your day dehydrated can significantly impact your energy levels and productivity throughout the day. When dehydrated, you become more susceptible to:
Conversely, people who are hydrated are more likely to benefit from:
While recommendations differ, healthy individuals should drink at least 11.5 to 15.5 cups of water daily. However, this will depend on your general activity level, general temperatures and your age.
As such, before going to bed, place a water bottle of fresh water at your bedside. When you awake in the morning, finish the water bottle to jumpstart your day.
If you find it difficult to down a few cups of water when waking up, consume your share of water with a caffeine-free tea or mixed into a superfood smoothie.
For some, it can be difficult to escape the grogginess following a night of sleep. Others are inundated with worried thoughts and impending responsibilities once they open their eyes. However, there is a solution to combat these morning challenges and set a positive tone for the day ahead — engaging in a morning mindfulness practice, such as:
Physical activity is essential to our overall health and wellness, but it can also play a role in our productivity throughout the day. Studies have found that there is a direct link between moving our bodies and invigorating our minds — and it can significantly impact how we perform at work.
Healthy morning routines that involve regular exercise have been found to improve:
It can also elevate mood and help people build stronger relationships with their peers.
A morning exercise routine may involve:
We’ve all heard it before: breakfast is the most important meal of the day. And that’s certainly true in the context of maintaining a balanced and healthy lifestyle. Beginning your day with a nutrient-rich meal can replenish your glucose levels to provide your body with much-needed energy and improve alertness.
A hearty meal can also jumpstart your metabolism to help manage your weight, especially if it’s rich in proteins. Do you know what foods can boost metabolism? Also look for foods that are rich in omega-3 fatty acids, such as salmon, seeds and leafy greens. These types of food can help support brain health and immune function. And, of course, don’t skimp on the carbohydrates. Carbs are the most readily available energy source and can provide a quick boost when you need fast-acting energy.
If you’re unsure what to prepare, our favorite healthy breakfast options include:
Additionally, avoid overly processed or sugary foods in the morning, such as cereals, syrups and breakfast bars, especially if you are also developing the habit of eating healthy at work. These foods will likely cause energy crashes, fueling your 3 p.m. slump rather than a productive morning. To help you choose what kind of foods to eat, be sure to learn more about how to eat mindfully.
If you have the time, it doesn’t hurt to spend a few minutes soaking up the sun’s UV rays in the morning. At its most basic level, your body requires sunlight to produce vitamin D, a fat-soluble vitamin that helps the body use calcium and phosphorus.
Because very few foods contain vitamin D, we must get it from the sun. And a healthy dose can help support immune health, mental health and weight loss.
Researchers have also found that sun exposure can help reduce blood pressure levels and improve the circulation of blood throughout the body.
However, most relevant to the early hours is the sun’s ability to regulate the circadian rhythm — an internal clock that controls sleep-wake patterns. As such, if you wake up feeling groggy and unprepared for the day, spending some time in the sun may be able to regulate your serotonin and melatonin levels to help you feel more awake.
Research has also found that exposure to UVB rays can:
A healthy and consistent morning routine can help improve your physical and mental well-being for the day to come. As such, it’s critical to start your day by hydrating and introducing some type of movement, such as yoga, walking or intense exercise. Mindfulness practices can also help calm your body, refocus your mind and improve cognitive function to help support productivity and creativity throughout the day.
And, of course, a nutritious breakfast is a hallmark of a healthy morning routine. Nourishing your body with vitamins, minerals and nutrients can help you maintain energy levels and mental focus as you check off your to-dos.
Looking for effective weight loss support and an influx of nutrients? Check out the INVIGOR8 Superfood Shake. The protein powder ingredients include a green veggie complex, as well as probiotics, prebiotics and fatty acids. Add it to your healthy morning ritual or bring it to work with you — it can act as a delicious and satisfying meal replacement that’s low in calories but high in protein.
Start your morning right with INVIGOR8
Sources:
Harvard Health Publishing. Shorter sleep may cause dehydration
Mayo Clinic. Dehydration
Harvard T.H. Chan School of Public Health. The importance of hydration
Harvard Health Publishing. Relaxation techniques: Breath control helps quell errant stress response
Healthline. How to Do a Body Scan Meditation (and Why You Should)
Business. 6 Ways Yoga Can Improve Productivity at Work
Harvard Business Review. Regular Exercise Is Part of Your Job
Better Health Channel. Breakfast
Medical News Today. What to know about the health benefits of sunlight
Healthline. Vitamin D Benefits
Our weight-loss products all work great on their own, but they work even better together! Try our Superfood Shake in combination with our Collagen Peptides or Burner Shake to promote healthy weight loss.
by Power Digital September 09, 2024 5 min read
by Power Digital September 09, 2024 5 min read
by Power Digital September 09, 2024 5 min read
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Our weight-loss products all work great on their own, but they work even better together! Try our Superfood Shake in combination with our Collagen Peptides or Burner Shake to promote healthy weight loss.
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