For many people, the morning time is sacred, full of quiet moments that set the stage for an amazing and productive day. These mornings are typically filled with routines that are good for the body, mind, and soul and impart a sense of calm before stepping outside into the busy world. But what about the individuals who have a difficult time getting things going in the early morning hours? How can these people start each weekday off on the right foot? USHEALTH Group offers some strategies on their health blog.
Believe it or not, healthy habits don’t have to be complicated, and you can often implement them with minimal effort. Certain activities will have lingering effects throughout the course of the day, helping to improve productivity, boost energy, and in some cases, even aid in weight loss or other health and wellness goals. In fact, many leaders of Fortune 500 companies note that their achievements, in part, come from their ability to jumpstart their morning and set their mindset for success.
While everyone doesn’t necessarily have a high-powered job or the need to accomplish a monumental task list, there are still amazing benefits to incorporating these habits. Before giving up on the idea that mornings can be a time of rejuvenation instead of a frenzied period of activity, keep reading to see how these five healthy routines can make a huge impact.
Drink to Your Health
More often than not, coffee or some other caffeinated beverage is the first thing you consume after waking up. This habit typically continues into the late morning, and it’s not unusual for the break room coffee machine to get a full workout each and every day. When you consume this much coffee, it means that there’s another liquid that’s not being integrated into your diet nearly as much as it should: water.
Considered by many to be one of the building blocks of life, water is an essential part of a balanced diet. While many people may not like the taste of plain water, there’s an easy alternative that can help make it more palatable and even desirable first thing in the morning. Health experts recommend consuming a glass of cold water with lemon as a great way to wake up, as it brings the following benefits:
- It helps with bad breath. Waking up with morning breath isn’t unusual, but those who want to banish bad breath quickly can rely on lemon water to do so. This citrus fruit helps prevent a dry mouth by stimulating saliva production and can aid in reducing the bacteria found in your mouth after being closed all night.
- It gets things moving. Ayurvedic medicine points to lemon as an item that stimulates “agni,” a concept that’s responsible for a healthy digestive system. Many believe that drinking water with lemon in the morning can help you avoid constipation. It is also thought to promote regular digestion and reduce the buildup of toxins.
- It boosts beauty. In 2016, a study of hairless mice showed an interesting conclusion: those that ingested a citrus drink had fewer wrinkles. As being well-hydrated naturally plumps and softens the skin, there’s no reason why lemon water can’t be viewed as a natural beauty aid.
- It helps you lose weight. Lemons contain polyphenol antioxidants, which are responsible for reducing weight gain in a high-calorie diet. It’s still unclear if it’s the feeling of being full from water or the lemon itself that truly contributes to the benefits, but for those who are looking to drop a few pounds, early morning water consumption could help.
- It keeps you hydrated. People talk about this time and time again, but you can’t ignore the importance of drinking enough water each day. Recommendations can vary, but in general, women should drink a minimum of 91 ounces per day, and men should consume at least 125 ounces. A glass of lemon water in the morning will set you on the path to achieving this goal with ease.
Let There Be Light
In today’s modern society, the amount of time individuals spend outdoors is far less than it was a century ago. People spend more waking hours at work than ever before, and between commuting to and from a day job and spending time indoors at home with friends and family, it’s no wonder that humans don’t get exposed to as much natural light as is recommended.
One of the best ways to jumpstart the morning and get on board with a healthy routine is to open the curtains and let some light in, even if it’s for a short period of time. The benefits of natural light exposure are immense and can help in the following ways:
- A study in 2014 showed that those who worked in an office that allowed exposure to more natural light, either through a window or actually being outside, experienced better sleep each night. Some might point to this having to do with the body’s sleep/wake cycle, as natural light can play a role in regulation.
- Vitamin D, which some call the “sunshine vitamin,” is an important part of maintaining one’s health and wellness and comes directly from the sun. Adequate Vitamin D levels in the body can help prevent heart disease, bone loss, weight gain, and more, so it’s important to open up the curtains each morning and spend some time in the sunshine.
- Nearly 14 percent of individuals experience some level of depression during the fall and winter months, but regular exposure to natural light can help offset these effects.
- Many of today’s modern office buildings use fluorescent lighting, which can bring about their own set of surprising health concerns including eye strain and migraines. The more time you spend in natural light, the less chance you have of exposure to artificial lighting.
Getting enough natural light throughout the day doesn’t mean reworking regular routines, but instead can be achieved through small changes. Aside from opening the curtains or blinds after waking, you can utilize mirrors around the house to help increase the amount of light in any given room. Even the color of your walls can have an effect on how light and bright things seem, so take the time to consider home decor and how it can help.
Those who find it difficult to get enough natural light may find that outdoor workouts can help, and spending small amounts of time outside during lunch breaks or before walking through the front door after work can make a huge impact. However, individuals who are looking to perk up in the morning hours and fuel their day with energy will find that there’s nothing better than sunshine.
Making Things Minty
Although it’s not often talked about when it comes to nutrition or balanced diets, certain herbs can bring a wide range of health benefits to the table. Since waking up in the morning can be quite a challenge for some, what better way to perk up than to utilize a plant with amazing properties? Mint, a general term for more than 15 plants within a specific species, contains a host of antioxidants and can be a great addition to a healthy lifestyle.
How exactly can mint benefit one’s well-being? The ways it can promote positive changes within the body are quite amazing and include:
- helping to fight off the common cold.
- relieving seasonal allergies.
- soothing the discomfort associated with irritable bowel syndrome.
- aiding in pain relief associated tender nipples while breastfeeding, particularly for new mothers.
- calming the stomach to prevent gas and indigestion.
- acting as a natural breath freshener and anti-microbial agent.
- cooling rashes or insect bites when applied topically.
- offering general pain relief when ingested.
- protecting the sensitive lining of the stomach and preventing gastric ulcers.
- working to boost mental alertness and fight drowsiness and fatigue.
This last point is key when it comes to morning routines, as incorporating mint into one’s habits can make a world of difference in the early hours of the day. Mint doesn’t always have to be ingested for individuals to receive its benefits, and something as simple as using a mint toothpaste or chewing mint gum while making breakfast can be incredibly effective.
Others turn to essential oils or even the raw plant itself, as rubbing a bit of either under the nose can provide an instant mental boost. Even items like Altoids can offer similar benefits, although if candies or other breath mints are used, it’s wise to check the nutrition facts to ensure that there isn’t a lot of added sugar or artificial ingredients that may offset the benefits.
Lastly, mint can easily be incorporated into a wide range of dishes that are perfect for morning time. Smoothies have become quite popular when time is short before work, and blending a few sprigs of mint into the mix can provide extra antioxidant power for a busy day ahead. Mint can even be chopped up into small pieces and stirred in with bite-sized chunks of fruit for a salad that pairs perfectly with eggs. Try mint in a glass of water for an extra dose of refreshment just after getting out of bed, and see how much brighter the day instantly looks.
Working It Out
If there’s room for only one new item in your morning routine, this may be the most important of the five healthy options we’ve presented. While sunlight and mint certainly bring about their fair share of benefits, there’s nothing like a morning workout to start the day off on the right foot. Even for those who don’t necessarily enjoy spending time being active, there’s something about exercise that wakes up the body like nothing else.
Believe it or not, exercising in the morning hours can be far more beneficial than any other time of day, as it’s been linked to the following positive improvements:
- Studies have shown that working out in the morning can reduce your desire to eat throughout the day. While you won’t necessarily skip meals because of an early sweat session, the cravings for unnecessary calories will likely diminish.
- Those who work out in the morning tend to be more active throughout the day. Researchers aren’t quite sure what contributes to this trend, but those who are looking for a natural energy boost may want to consider exercise instead of caffeine.
- If part of your morning routine includes breakfast and exercise, it’s important to consider the order they go in. A 2013 British study noted that up to 20 percent more fat can be burned during a morning workout on an empty stomach than if exercise takes place after a meal.
- As many heart attacks occur in the morning, it’s believed that an early exercise program can help lower blood pressure and even act as a preventative measure against heart disease.
- Looking to get more sleep at night? Those who work out first thing in the morning tend to sleep deeply and wake up feeling more refreshed. Although exercise can feel physically tiring, it does have a tendency to keep your mind alert for a while after, making evening workouts an enemy of restful sleep.
- Lastly, experts have found that testosterone levels in both men and women are at their highest in the morning, so workout routines that aim to build muscle will be far more effective during this portion of the day.
Exercising in the morning doesn’t have to be a huge chore, as something as easy as taking a brisk walk around the block a few times can bring about some amazing health benefits. When thinking about integrating new routines into your morning, starting the day off with physical activity is an ideal way to go.
Indulge in a Smoothie
Depending on the situation, smoothies can often get a bad rap, as some people don’t think they offer enough nutritional value compared to other breakfast foods like eggs or whole grains. However, when time is short in the morning and spending a long time in the kitchen cooking a full meal isn’t in the cards, it’s still critical to provide your body with nutrients.
Here’s a great smoothie recipe to try that will help everyone in the family stay full until lunchtime and start the day off with tons of energy:
- 2 tablespoons of milled flax
- 4 ounces plain, nonfat Greek yogurt
- 1 cup of frozen berry mix (higher antioxidant counts are found in raspberries, cherries, strawberries, pomegranate, and blueberries)
- 1 cup almond milk
Simply put these ingredients into a blender and add water until the smoothie has reached the desired thickness. More liquid can make the perfect consistency to pour into a container and take to work, while thicker options can be the base for a smoothie bowl. Putting fresh fruit, shredded coconut, and other nutritious items on top can feel like a true morning treat when there’s extra time in the day.
Keep in mind that while an antioxidant fruit smoothie is a great way to save time in the morning and can certainly be a new healthy routine to try, these types of drinks should not replace actual meals on a regular basis. Believe it or not, the simple act of chewing helps the body register feelings of fullness, so simply drinking a smoothie all of the time instead of munching on solid food may lead to an excess in calorie consumption at some point throughout the day.
Making the Change
It may be daunting to consider incorporating so many new elements into your morning routine, so think about making these changes one step at a time. Perhaps combining several of them together makes the most sense until they become second nature. Imagine waking up in the morning and sitting by an open window while drinking lemon water; two of the five routines are already accomplished for the day.
Next, brushing with mint toothpaste or chewing a piece of mint gum while putting on workout clothes is an easy enough step, and after exercising, whipping up a quick smoothie takes little to no time at all. Just like that, all of these healthy routines have been incorporated without taking too much time or energy. For some, getting up earlier may not even be required, depending on what your current morning routine looks like.
When it comes to health and wellness, there is always a plethora of ways to focus on the well-being and livelihood of your body. Instead of trying to adhere to a strict diet or purchasing products that promise to deliver results, sometimes it’s going back to the simple things that can really benefit your body. Whether the success of a Fortune 500 company is on the line or being a stay-at-home parent is on the agenda every day, the health benefits that come from these five routines simply can’t be beat.
About USHEALTH Group
Based in Fort Worth, Texas, USHEALTH Group operates through its subsidiaries of Freedom Life Insurance Company of America and National Foundation Life Insurance Company. Which is why USHEALTH Group and its family of companies are dedicated to providing innovative insurance solutions for self-employed individuals, families, business owners and their employees. Through its health coverage companies, USHEALTH Group has served more than 15 million customers in the United States with individually tailored plans for more than 50 collective years.
USHEALTH Group has developed a reputation for giving back to the community as well, through their HOPE program. “Helping Other People Everyday” was initiated back in 2010 by CEO Troy McQuagge as a way to motivate USHEALTH Advisors agents to be more involved in the communities that they serve. The program has been extremely successful at helping communities raise money for a variety of different causes, including aid for The Crisis Nursery, and assistance to aid restoration efforts to ensure safe and sound housing for residents of the lower Mid-City area of New Orleans.
For more information on USHEALTH Group, visit their Crunchbase page or follow them on Twitter.
For more of USHEALTH Group’s healthy living articles, be sure to visit their Living Good Health blog.
