Does your morning move anything similar to this?
Being in bed feels so good you can not get up, and that means that you hit snooze — three or four occasions.
As soon as you open your mind, you understand you’ve got a 9 o’clock meeting, in order to check your email while still in bed to get in front of the workday.
Now you’re running late. You can’t locate your keys or your shoe and run around your house until you’ve found it equally.
Finally, in the car, you grab the largest coffee you are able to order and two glazed donuts at the drive-thru, and visitors have you fuming until you get to work.
All that rushing around can specify a negative tone for the whole day, which makes you feel stressed, irritable, and lethargic — and, maybe, affecting your ability to concentrate on tasks or calmly cope with work-related crises.
To help get your day off to a much better, and healthier, start, follow these tips from Maria C. Reyes, MD, an internist in Rush University Medical Center.
1. Slow down.
Get into a relaxed manner by meditating. “Meditation in the morning — for 10 minutes — is quite helpful in dealing with stress,” Reyes says.
What is not relaxing? Assessing your telephone for texts, emails or Facebook remains in bed. “You might feel like you need that head start, but leaping into work that early may actually delay you from getting to the workplace, increasing your anxiety levels,” she adds.
If your phone is overly tempting, think about moving it from the bedroom and using a digital alarm clock instead.
“First thing each morning, before drinking coffee, drink at least 8 ounces of water,” Reyes suggests. “Overnight we tend to get dried, and drinking the water on waking will replenish what you’ve lost, flush out toxins and potentially kick-start your metabolism”
Then, have the 1 or two cups of coffee you’re craving. Numerous studies link moderate coffee consumption with decreased risk of diabetes, cardiovascular disease, stroke and even cancer because of coffee’s antioxidant properties.
3. Breakfast on proteins, not carbs.
“If you would like to start day well, but good food in your body first thing”
While pancakes, bagels, donuts and cereal are traditional breakfast foods, protein-packed foods like Greek yogurt or an egg white omelet with lowfat cheese provide healthy nutrients and help you avoid the mid-morning sugar-carbohydrate crash (add some fresh veggies such as spinach, broccoli or berries into your omelet for extra flavor and nutrition).
And if you are juicing your fruits, consider again.
“Entire fruit supplies both soluble and insoluble fiber,” Reyes says. “With exfoliating, although you’re consuming the same quantity of sugar just like whole fruit, then you lose the insoluble fiber, which is great for digestion and can help you feel full.”
Since they contain vitamins, fiber and antioxidants, blueberries (frozen or fresh ) are probably the best sort of fruit to eat.
4. Get going.
Movement wakes up the brain by increasing blood flow, which helps to keep your eye focused, decrease inflammation and manage anxiety.
“If you can, have a 30-minute walk, do some yoga in your home or schedule in an early-morning bike ride,” Reyes says. “If that’s not possible, do at least 7 minutes combining stretches, plank exercises along with jumping rope.”
In fact, even a few stretches before you escape bed can be helpful.
5. Have a good night.
Feeling good in the morning really starts the night before.
- Have a bath to relax and soothe fatigued muscles
- Put away all displays (in fact, do not keep any electronics to the sack, if possible)
- Organize exactly what you need for the following day, including picking out your garments, understanding where your keys are packing your briefcase or work bag.
- Set up healthful foods for breakfast. It is pretty simple,” Reyes said.
Then, once you’re prepared to go to sleep, then make sure that your bedroom is dark and quiet to prevent disruptions in the middle of the night. And adjust the warmth before you lie down to ensure that you won’t wake up because you’re too cold or hot.
“These things seem simple, but everyone has a hectic lifestyle,” Reyes said. “Everybody is always hurrying. Making time for yourself and creating a healthy routine in the morning can help you start your day off right.”