The time and energy we invest in our morning rituals is sacred, often setting the tone for our entire day. From eating a healthy breakfast tosqueezing in a workout, the more diligent we are at maintaining these rituals, the more likely they are to pay off in the form of long-term health perks, like improved energy and cheerier moods.
With so many health-boosting morning rituals to choose from, sometimes it’s helpful to know how others start their day, in order to figure out how best to start your own—and who better to get the inside scoop from than health experts?
We touched base with several physicians, neuroscientists and dietitians to find out the first thing they do for their health every morning. Here’s how you can get in on the action too.
1. “I avoid using an alarm clock.”
On the other hand, allowing the sunlight to wake you is the most natural and peaceful way to wake up, as it allows your body to ease into the day. “If you must use an alarm, I suggest using one that slowly awakens you through the use of less ‘alarming’ sounds over an extended period of time,” suggests Damas. (Think: Philips Wake-Up Light Alarm Clock.)
2. “My morning ritual begins with meditation.”
Science suggests meditation helps with autonomic function,calming the nervous systemand helping you live your life in a more fluid, less reactionary way.
“I sit in my bed with a pillow behind me in lotus position, and meditate for 20 minutes,” says Miami-based board-certified cardiologist Adam Splaver. His go-to meditations include vipassana (also known as insight or mindfulness meditation) and pranayama (box breathing—four-second breath in, four-second hold, four-second breath out, four-second hold).
3. “I drink a full glass of water.”
No need for fancy fluid concoctions in the a.m.—plain H20 is all you need for adequate morning hydration (though we do love to infuse our water with fruit or herbs for extra flavor!) “I drink a full, 12-ounce glass of water before I eat anything in the morning,” says Monica Auslander Moreno, M.S., RDN, nutrition consultant forRSP Nutrition. “That rehydrates me from a night of breathing and sweating (fluid loss), ensures my hunger signals are appropriate for breakfast (you don’t want to confuse thirst and hunger) and already sets me a good 15-20% into my daily fluid goal.”
4. “I set my intention for the day.”
“Every morning generally starts with a cup of coffee and 15 minutes alone to set my intention for the day,” says Brooklyn-based registered dietitian-nutritionistMaya Feller, M.S., RD, CDN. “I’m not interacting with a screen or doing anything other than sitting with my thoughts and coffee.” In Feller’s experience, having the time and space to ground yourself before a busy day can help you enter the bustle of city life feeling less stressed and more prepared for the day ahead.
5. “I get brushing.”
One of the first things California-based registered dietitian Martha Lawder, RD, does in the a.m. is brush her teeth. “The mouth is the entrance to our digestive system, and I want to make sure I take care of mine with good dental care,” she says. “It doesn’t just keep my dentist happy—it puts me at lower risk for developing health concerns, likeheart disease.“Brush for two minuteswith some fluoride toothpaste, and you’re good to go.
6. “I add ground flax to my breakfast.”
Recipe pictured above:Low-Carb Seeded Quick Bread
“I make it a daily habit to add ground flax to my breakfast,” says New York City-based registered dietitianRachel Fine, RD. Ground flax (fromflaxseed) contains the highest percentage of omega-3 fatty acids per serving, which convert in the body to EPA and DHA, two super-important omegas that are best known for the roles they play in heart and brain health.
It’s also a rich source of lignans, Fine adds, a powerful phytochemical with anti-oxidative characteristics (meaning it may protect your cells against free radicals). Just sprinkle ground flax into your oatmeal, yogurt or smoothie, and mosey on with your day.
7. “Starting the day with my favorite beverage is everything.”
For Montana-based registered dietitianHeidi Moretti, RD, there’s no better way to start the morning than with a cup of freshly brewed coffee—and not just because it boosts her mood and antioxidant intake. “When you love a food or beverage, it provides the brain with positive energy,” she says. “The olfactory gland in the nose directly interacts with the limbic system in the brain, which exerts feelings of calm and focus almost immediately.” Bottoms up!
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8. “I start with a 10-minute stretch.”
Post-sleep, your body’s been relatively still for roughly 7 to 8 hours, which is why it’s so important to get some form of movement within the first 30 minutes of waking up. “This stillness can lead to having tight muscles and joints, as well as pain in specific areas, such as your lower back,” says Wickham. Bygetting your stretch on, this primes your muscles and nervous system for your day, decreasing your risk of injury in the process.
9. “I go for a walk first thing.”
“I go for a walk first thing, no matter what the weather is—get up, throw on clothes and go out the door,” says Krista Scott-Dixon, Ph.D., director of curriculum for Precision Nutrition. Her go-to stop is usually the coffee shop, but if it’s too early, she’ll go for a stroll around the neighborhood and sometimes turn the outing into awalking meditation.
“Anecdotally, I’ve found that a 15- to 20-minute walk in the morning significantly improves my mood, concentration, focus, productivity and overall energy levels,” she says. Besides improving yourcardiovascular healthandstrengthening your bones and muscles, studies suggest that walking canimprove memory, while walking meditation, specifically, may be helpful in combattingsymptoms of depression.
The best part about walking first thing is that it’s simple and doesn’t require any specific guidance or exercise gear. “Even a five-minute morning walk will likely show some effect,” says Scott-Dixon. “If you like, turn it into a basic walking meditation—don’t overthink it, just experience walking.”
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10. “My day starts with cuddles and cardio.”
Making exercise a priority in the a.m.—and not setting any other goal outside of making it happen—is a great way to make sure it actually gets done. “I used to focus on improving my time and upping miles, but I found that it made me feel bad if I didn’t hit a specific time or distance goal,” says Avena. “The purpose should be to feel good about being physically active, so now I just set the goal and do it.”
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