5 Best Morning Routine To Set Up Your Day For Success
We know that mornings are crazy. You might wake up to work or school emails, a to-do list mile long, crying kids or maybe a screaming crow right across your apartment. We get it. Unless you’re one of those wellness-world wizards who has fully mastered the art of the a.m. routine, getting out of the door to do your daily responsibilities in the morning can be hectic. If you love the snooze button as we do, you’re likely left with a few minutes from the time you hop out of your bed and hit the road. This means it's a major crunch to get everything done in such limited time.
The good news? You don't need a whole lot of time to get out of door looking and feeling—as Beyonce would say it—flawless. To simplify your morning routine, we asked our team of nutritionists to put together a go-to routine that won't run you more than 3 to 5 minutes which will even spare you a minute for you to admire your handiwork in the mirror.
1. Hydrate Yourself Bottoms up! When it comes to drinking you have many alternatives, from a cup of plain water to a bowl of yummy foods such as fruits and vegetables. Aside from helping you stay hydrated, the health benefits of drinking water can also help you meet some of your daily nutritional needs. Mineral water for example, can be a healthy way to get some of these vital nutrients other than through food. For example, we need calcium for bone and heart health, and mineral water contains this beneficial mineral. Our nutritionist recommends about 8 cups of water or 2 to 3 litre of water daily, for example, a cup of water after you wake up and a cup after your breakfast or before you leave the house. You can also try to include hydrating foods in your diet such as consuming watermelon, cucumber and tomatoes.
2. Eat breakfast There’s a reason why breakfast earned a rep as the most important meal of the day. Eating breakfast that works in your favour by keeping your hormones levels even will help you to start your day feeling and looking energised. Various studies have shown many benefits eating in the a.m including lower risk obesity with, higher absorption of nutrients, higher cognitive performance and generally better quality of life. Some simple, versatile and sustainable breakfast includes omelette, toast, and flatbreads such as chapati. 3. Consume prebiotic & probiotics Prebiotic are types of dietary fibre that feed the friendly bacteria in your gut. This helps the gut bacteria produce nutrients for your colon cells and leads to a healthier digestive system. This can be achieved by consuming breakfast. Probiotics are good bacteria functioned to boost the health quality of your gut microbiome through achieving balance among bacteria that lives in your intestine. Prebiotic and probiotics are one of the biggest wellness trends of the moment. Not only can you find supplement versions, but everything from bottled water, juiced, coffee to tortilla chips, sandwiches, kimchi and yogurt are being laced with the friendly microbes. Not only that, these friendly bacteria have been shown to help treat a handful of specific conditions, like digestive disorders such as diarrhoea, constipation, and acid reflux. If your probiotic is enteric-coated or uses delayed-release capsules, it is more likely to survive stomach acid and so the exact timing is less important. If you’re taking a live strain probiotic supplement, ideally you want to take them 20 minutes after you eat, first thing in the morning or right before bedtime. This allows more of the probiotics to get into the large intestines where they will have the most benefits. If you are taking a soil-based probiotic, you can take them with food for most impact. If you really want to, you can even split up your probiotics dose to rev up its impact on your gut. If you’re splitting up your dose, it might make sense to take one half in the morning and one half in the evening to maximise the beneficial effect on your gut flora. 4. Move your body If running and hitting the gym in the morning is not your cup of tea, you can try joining classes that are available near your area such as pilates, boxing or spinning class. Alternatively, you can do some stretches or a little dance-out session at home before you hit the shower as part of your rise-and-grind regimen. Aside from working every muscle in your body as you move around to the beat of music, it also improves brain function, helps with coordination and balance, and elevates your mood. 5. Plan it out It helps to plan something in advance for the morning so that there is a reason to wake up and get out of bed, even if you are no longer required to get to work. You can plan to listen to a webinar or podcast at a particular time in the morning, so that it can help you get yourself up. Beside that, having a to-do list or reminder can help you keep motivated and keep track of your daily task and productivity progress. This can help you to worry less and avoid any panicking or excessive unwanted stress. References: https://www.ejpmr.com/home/abstract_id/220#:~:text=Cleanses%20Digestion%3A%20A%20very%20warm,making%20them%20easier%20for%20digestion. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6121474/ https://pubmed.ncbi.nlm.nih.gov/22146689/