Six Steps to a Healthy Morning Routine

by Sophie Bourdon

Each day, the gift of life offers us new opportunities, discoveries, learning, and challenges. The way we begin the day sets the tone for the next 24 hours. From the moment we get out of bed, the actions and rituals we adopt have the power to produce in our body and mind either a state of stress or of calm and well-being. Because mornings are unquestionably important, it is essential to take the time to establish a healthy morning routine that fills you with energy and a sense of well-being, ready to reap positive benefits throughout the day. Incorporating new habits into your morning routine requires a little effort, but the benefits will literally transform, not only your morning, but the entire day.

First, we must make time for our morning rituals. You will have to get up a little earlier than usual to successfully integrate the proposed steps. Start by getting up 15 to 30 minutes earlier than usual and gradually increase that time as the new habits become a part of your schedule. Do not see that thirty minutes or hour as a regrettable loss sleep. Rather, these precious minutes will save you time because your body will function better, you will have more energy, your mind will be clearer and more focused, and you will be in a positive and pleasant mood to face the rest of your day.

So we offer these 6 steps to a healthy morning routine.

1. Detoxify Yourself of Technology

It is tempting to reach for the phone and check your emails or social networks as soon as you open your eyes. Obviously, starting your day staring at a screen is far from desirable. This bad habit disconnects us from our body and the present moment right off the bat and plunges us immediately into the vortex of obligations, deadlines, and emails to answer. It is like pressing a stress button. So try not to look at your emails, Facebook, Twitter, or Instagram accounts before completing each step of your morning routine. If the temptation is too strong, avoid using your cellphone as an alarm and place it instead in a drawer across the room for the night. That way, you will be taking away the temptation to look at it upon waking.

oil pulling

2. Try Oil Pulling

Oil pulling (also called “kavala” or “gundusha”) is an Ayurvedic practice that helps to detoxify and rejuvenate the body. Oil pulling has a number of benefits: it strengthens the gums, whitens the teeth, reduces plaque, prevents cavities and bad breath, relieves nasal congestion, and strengthens the immune system by purifying the body of bacteria accumulated in the mouth during the night.

The technique is simple: just take about a tablespoon of oil (coconut, sesame, or olive oil, whichever you prefer) and swish it around your teeth and gums for 5 to 20 minutes.

Meanwhile, go about your business – have a shower or do your makeup; the time passes quickly. Then spit the oil into the trashcan (do not spit into the sink; it could block the drain), and then rinse your mouth well. You will instantly feel fresh and invigorated!



3. Drink Warm Water with Lemon

You have probably heard about the many benefits of drinking lemon water in the morning. This simple habit has incredible effects on our body: it stimulates the digestive system and the production of bile, improves digestion, reduces constipation, helps eliminate toxins, clears the skin and improves the complexion, and alkalizes the body.

Outside of the body, lemon is highly acidic; however, once ingested, it has a surprisingly alkalizing effect. An acidic body is prone to diseases; it has been shown that cancer cells grow more quickly in an acidic environment. It is therefore extremely important to alkalize the body. Consuming lemons (as well as most vegetables and fruits) is a simple way to do it. Due to the extreme acidity of lemons, drinking lemon water throughout the day could damage your teeth enamel. Instead, drink one glass in the morning and brush your teeth right afterwards.

4. Move Around

Moving in the morning does not necessarily mean running 10 kilometres or spending an hour at the gym. Simply taking the time to stretch, to go for a short walk in the park, or to do a few yoga poses can be extremely beneficial.

Some light exercise in the morning brings your waking muscles to life and gets your blood flowing. It activates our body's cells and energizes you to have maximum vitality for the day ahead. Exercise reduces stress, maintains a healthy body, and contributes to a healthy weight. 




5. Have a Short Meditation Session

The notion of meditating may seem scary to many people. Yet meditation is simply a matter of training yourself to be present in the here and now. It has wonderful benefits for both the mind and the body. There are many proven benefits of meditation: it reduces insomnia and symptoms related to anxiety, depression, and stress, strengthens the immune system, improves concentration and productivity, and makes you happier.

Since our mind is empty and well-rested upon waking, the morning is the ideal time to meditate. There are many meditation techniques and it is worthwhile trying a few out to find the one that suits you best. A common technique – ideal for beginners – is to focus your attention on breathing. Sit comfortably in a quiet place, awayfrom distractions (you do not need to sit in the lotus position, choose the pose that's right for you), close your eyes and concentrate on your breathing. When you notice that your mind is wandering, simply return your attention back to your breathing. It is not necessary to meditate for an hour; start by meditating for at least 5 minutes each day and you will soon notice the incredible benefits to your well-being.

Take the opportunity to end your meditation session by setting your intentions and goals for the day or practising gratitude. You can envision a harmonious, productive, and relaxing day, or be thankful for your health, your work, for the people who love you, etc.

6. Eat a Nourishing and Balanced Breakfast

Of course, no healthy morning routine would be complete without this crucial step. Taking the time to prepare and enjoy a healthy and nutritious breakfast is essential to get the day off to a good start. Breakfast stimulates the metabolism, stabilizes the blood sugar, and nourishes the cells of the body and brain. Eating well in the morning allows you to be more productive and focused and eliminates food cravings later in the day. A balanced breakfast should include protein, complex carbohydrates, and healthy fats to sustain you for hours. Include superfoods into your breakfast, such as chia seeds, maca powder, goji berries, spirulina, and bee pollen. They are rich in vitamins, minerals, and antioxidants and it's easy to add them to oatmeal, yogourt, smoothies, and cereal. They offer an incredible amount of nutrients to your breakfast.

The most effective way to integrate a morning routine like this is not to try to do everything at once, but to go slowly and surely, integrating one new habit at a time. Wanting to do too much at once will tend to discourage you and cause you to quickly revert to our old habits.

It's up to you to make each day a healthy, positive, and happy experience and beginning with healthy morning rituals is a great way to achieve thater...

Sophie Bourdon
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Sophie Bourdon

Sophie Bourdon is a Holistic Nutritionist and Certified Nutritional Practitioner (C.N.P.) with a passion for food and photography. She is the founder of The Green Life, a website in which she shares delicious whole-food recipes, holistic living tips and wellness inspiration. Sophie’s goal is to inspire people to embrace their health and achieve their optimal potential through plant-based eating and wholehearted living.


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