Healthy morning routines can make the start of your day awesome! And if the start of the day is good, then the rest of the day is bound to be good as well, right?
In their "Happy as a Lark" study, researchers Biss and Hasher found positive emotional and general health benefits among both younger and older people who were considered as morning people. On the other hand, night-type people who are forced to wake up early in the morning experienced emotional struggles and loss of sleep.
Biss and Hasher suggested that by shifting your sleeping and waking times back by hours could actually improve your emotions. So, start out by going to bed early so you can wake up early. Then, incorporate these healthy morning habits to make sure every morning is a good one, and increase your chances of enjoying more good days.
Below I present the best healthy morning routine. Check it out!!
1. Eat Breakfast
Eating breakfast is one of the healthiest morning routines you can have. It will help you jump start your metabolism, and give the appropriate energy you need to get on with the day. Additionally, a study conducted by Kamada et al. determined that the type of food consumed for breakfast was important. They found that breakfast foods specifically lower in the glycemic index and higher in protein were associated with higher energy levels. Their study concluded that long-term effects of this healthy habit could result in better health status and metabolic disease prevention.
2. Meditate in Appreciation
Woke up in a bad mood? Just spend 10 breaths pondering about the good stuff in your life. You may feel grateful about your body - just think how many cells do their job right, right now, just to keep you living, the people you love - your family, husband or wife, best friends, etc, last but not least the work you do, or your hobbies.
Even if meditation still isn't your thing, you can start a journla to gain similar benefits. Every morning, list at least one thing (or several) that you are grateful for. Researchers Emmons and McCullough found that people that journaled about things they were grateful for, rather than hassles, experienced better well-being.
3. Get Moving
A study by Bond et al. found that morning exercise could be a successful way to promote a physical activity habit in inactive people. This means that you're more likely to stick to a routine in the morning than any other time of the day. Additionally, Alizadeh et al. concluded that women that exercised in the morning experienced greater levels of satiety after eating over the course of 24 hours, compared to women that exercised in the afternoon. So, you're more likely to feel full after eating if you workout in the morning.
4. Family Life
Healthy morning routines aren't solely based on diet and exercised habits. Of course, this category is subjective to your own family and will adapts as your life changes. Your family may include a spouse, children, parents, and/or a pet. The great news is you can combine this facet of your healthy morning routine with the other mentioned here to maximize your day. If and when your family grows, you can model healthy habits for the little eyes that watch and learn from your behavior.
In addition, have a parting routine with your loved ones as well to help set the rest of the tone for their day and yours. Don't just drop your kid off and speed out of the school drop-off line, or send your spouse off with a reminder to stop by the grocery store on the way home. Make your goodbye meaningful. Tell them you love them. Give hug and kisses. A simple 'I love you' goes a long way, even if you didn't follow a healthy morning before you sent them off.
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