A Good Morning Routine: Optimising your health starts with a great morning routine

As I approach my 50s, I've come to realise the importance of taking care of my health. It's no secret that as we age, our bodies require extra attention and care to maintain overall wellness. One aspect that I have found to be particularly beneficial is establishing a good morning routine. As a health tip, I would like to discuss the various benefits of having a morning routine. So, what exactly is a good morning routine and why is it important? A good morning routine consists of healthy habits and activities that are done consistently each morning to kickstart your day on a positive note. It sets the tone for the rest of the day and can have a profound impact on your overall well-being.

Kickstart at sunrise, plan your day and optimise your health!
Kickstart at sunrise, plan your day and optimise your health!
Essential Habits

One of the first habits to include in your morning routine is drinking a glass or two of water. Not only does this help to hydrate your body after a night of sleep, but it can also boost your metabolism and aid in burning calories. Research has shown that drinking water can increase your metabolic rate by 24-30% for about an hour after consumption (1). To further enhance the weight loss benefits, consider adding a slice of lemon or a splash of apple cider vinegar to your water.

Another essential component of a good morning routine is eating a high-protein breakfast. Starting your day with a breakfast that is rich in protein has been shown to reduce cravings and promote feelings of fullness throughout the day (2). This can be particularly beneficial for weight management and can prevent overeating later in the day. Consider incorporating foods like eggs, Greek yogurt, or protein smoothies into your morning meal.

In addition to proper hydration and a healthy breakfast, engaging in a morning workout routine can do wonders for your overall health. Whether it's a cardio session or weightlifting, exercising in the morning can jumpstart your metabolism and help you burn calories throughout the day. Research has shown that morning exercise can have a positive impact on weight loss and can improve overall cardiovascular health (3).

clear drinking glass on gray surface
clear drinking glass on gray surface
Eggs on wholemeal toast,  high protein and perfect. Add in some fruit salad too!
Eggs on wholemeal toast,  high protein and perfect. Add in some fruit salad too!
Morning Run kick starts your day, a brisk walk is just as good
Morning Run kick starts your day, a brisk walk is just as good

While establishing a good morning routine, it's important not to overlook the significance of sleep. Getting enough sleep and maintaining a consistent sleep schedule can greatly support healthy weight loss and overall well-being. Research has shown that inadequate sleep can lead to increased appetite, weight gain, and even a higher risk of developing obesity (4). Therefore, it's crucial to prioritize sleep and aim for the recommended 7-8 hours per night.

Lastly, a healthy breakfast that includes fiber-rich foods should be a staple in your morning routine. Foods high in fiber, such as whole grains, fruits, nuts and vegetables, can aid in weight loss by promoting feelings of satiety and regulating blood sugar levels (5). Incorporating these foods into your morning meal can help prevent overeating and maintain stable energy levels throughout the day.

Summary

Establishing a good morning routine can have numerous benefits for your overall health. From boosting your metabolism and burning calories to reducing cravings and promoting feelings of fullness, incorporating healthy habits into your morning routine is essential. Remember to drink water, eat a high-protein breakfast, engage in exercise, prioritize sleep, and consume a nutritious breakfast. By following these steps, you can set yourself up for a successful day and improve your overall well-being

Key Takeaways:

- Drinking water in the morning can boost metabolism and aid in weight loss.

- Eating a high-protein breakfast can reduce cravings and promote feelings of fullness.

- Engaging in morning exercise can jumpstart your metabolism and burn calories.

- Prioritizing sleep and maintaining a consistent sleep schedule supports healthy weight loss.

- Consuming a healthy breakfast that includes fiber-rich foods aids in weight loss and regulates blood sugar levels.

Believe you can and you're halfway there - Theodore Roosevelt

References:

1.Smith, A. P., Robertson, I. T., & Atkinson, M. (2013). Water supplementation improves visual attention and fine motor skills in schoolchildren. Education and Health, 31(1), 17-20.Gillen, J. B., & Gibala, M. J. (2014).

2.Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness? Applied Physiology, Nutrition, and Metabolism, 39(3), 409-412.

3.Leidy, H. J., Ortinau, L. C., Douglas, S. M., & Hoertel, H. A. (2013). Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls.

4.The American Journal of Clinical Nutrition, 97(4), 677-688.Taheri, S., Lin, L., Austin, D., Young, T., & Mignot, E. (2004).

5.Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Medicine, 1(3), e62.,Slavin J. L. (2005). Dietary fiber and body weight. Nutrition, 21(3), 411-418.