Whether you wake up feeling like a bear coming out of hibernation or your eyes get ready to tackle the day, adding healthy habits Your morning routine has been proven to reduce stress, improve sleep, aid with time management skills, and provide overall better physical and mental health.
a healthy lifestyle It’s more than just eating your vegetables and doing some cardio, but learning to stay healthy in a society that prioritizes a hurry-up-rush attitude and exercising only to try to meet external and subjective beauty standards can be a challenge.
People who have been healthy for a long time—who seem to naturally glow from within—know that staying healthy means sticking to a routine, even when times get tough. Following these health tips every day and doing these things before 10 am can help you more than you might have thought.
People who stay healthy for a long time almost always do these 10 things before 10 a.m.:
1. They drink a glass of water as soon as they wake up
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Drinking water as soon as you wake up rehydrates your body after sleep, activates your digestive system, and generally makes things run smoother. If you really want to amp up the effect, add fresh lemon juice or apple cider vinegar.
According to health and wellness expert Ingrid DeHartTaking apple cider vinegar regularly can help with everything from cholesterol to balancing blood sugar. In addition to your morning glass, she suggests consuming one tablespoon of unpasteurized apple cider in a glass of water before lunch and dinner.
2. They wait to check their phone
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Reading all your emails, watching the news, and all your social media first thing in the morning will clutter your mind. If you really want to be healthy, wait at least an hour before spending any time on screens to allow your brain to adapt. This will make you clearer and more focused and help reduce stress.
Research shows that Even having your phone nearby keeps your brain in a state of low-level alertness, quietly draining your mental resources before your day even starts. Keeping yourself screen-free for the first hour is the easiest way to protect your focus and your stress levels, because you get to choose what gets your attention instead of allowing information to decide for you.
3. They find something they’re grateful for
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Focusing on gratitude creates an environment of positivity throughout the day. Spend 10 breaths thinking about all the good things in your life, and it will be much harder for negative thoughts to creep in and take over.
Anya Surnitsky, a clinical social worker, References Research shows that gratitude practice reduced depressive symptoms and eliminated the negative impact of low baseline happiness on future well-being, and noted that it expands what you focus on.
4. Move their body or exercise
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Whether it’s stretching, dancing or doing a vigorous workout to keep your body active in the morning, a major key to living a healthy life is activity – in whatever form it makes you happy and works for your body and abilities.
Regular activity is one of the most powerful things you can do for your long-term health, and studies are linked Physical activity has been shown to significantly reduce the risk of heart disease, type 2 diabetes, and some cancers. Because exercise also improves mood and cognitive function, doing it in the morning means you’re setting yourself up to feel better and think more clearly for the rest of the day.
Engaging in regular physical activity can help reduce depression, help you maintain a healthy weight, reduce your risk of chronic disease, and much more. Doing this first thing in the morning also helps you feel like you’ve really accomplished something – setting a healthy, happy precedent for your day.
5. They choose a meaningful thing to do that day
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tim ferrissauthor of the new York Times best selling book, 4-hour workweekIt says decide on the single most important thing you want to accomplish during the day, and, preferably, make sure you tackle that first. Jeff Siegel, a holistic wellness coachAgree and recommend asking yourself each morning what you can contribute that day and what experiences you want to create while shifting from a reactive to an intentional mindset.
6. They eat a healthy breakfast
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A healthy breakfast will speed up your metabolism and give you the right energy to dominate the day. review of studies Eating breakfast was found to give your brain a measurable boost, especially for memory and recall, as your brain depends on glucose replenishment after going without fuel all night.
Skipping on it not only makes you hungrier, but can also make you slower, less focused and more likely to make bad decisions about food later in the day.
7. They scratch their tongue
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Yes, you read that right. Scratching your tongue upon waking helps relieve morning breath and is in line with the rejuvenation process your body needs to transition from sleep to wakefulness. According to dental hygienist Tenika PattersonYour tongue may contain bacteria that are harmful to your oral health. So, in addition to brushing and flossing, scrape that tongue. In my own experience, it also removes the film on your tongue, allowing you to taste your healthy breakfast better.
8. They listen to their favorite music or audiobook
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Listening to your favorite music or an uplifting, inspirational audiobook is another great way to set your day up for success. Adjust the type and speed of your songs or audiobooks depending on the type of day you want to spend. Listening to music does more than make you feel good in the moment as it actively affects your physiology by mood regulation, reducing stress hormones, and even stimulating immune function. Choosing music that matches the energy you want to bring to your day A science-backed strategy.
9. They dry-brush their bodies
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As Cleveland Clinic Dermatologist Dr. Shilpi Khetarpal Explains, dry brushing your body in the morning opens up the pores in the exfoliation process and helps increase blood circulation and promote lymph flow and drainage. It is a great contribution to a healthy lifestyle. And not least, the invigorating massage will leave your skin feeling amazing afterward.
10. They smile at themselves in the mirror for 30 seconds
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This practice inspires a positive mental outlook and is an excellent self-esteem booster. See your happiness reflected in the mirror with the determination that you will get through your day and accomplish all of your goals.
The wonderful chemical your brain experiences when you smile is important. According to some experts, pretending to smile Or smiling at yourself in the mirror can trigger your brain to feel authentically happy. And it’s a big part of feeling happy and being healthy.
brain randall is a freelance writer covering family, parenting, and health. Her work has been featured on Babble, Modern Mom, She Knows, XO Jane, and others.
