The morning is where you make or break your day
Set a good foundation and flourish. Lack the fundamentals and diminish.
Your bed can be beckoning, your stomach growling and your morning breathe spewing.
We can solve that.
Here are 5 healthy morning rituals to practice if you want to build the best morning routine for health.
Wake up earlier
I know, I know waking up early when you have no obligations is difficult. The siren song emitting from your bed can be irresistible, and the snooze button can be your best friend.
Although, I promise you falling for these pitfalls no matter how enticing, are one sure way of starting your day off on the wrong foot.
By all means, get your 7-8 hours of beauty sleep
But there is no need for more. Waking up early allows for more time to be productive. There is only so much time in the day. By waking up earlier you reward yourself with more time.
Time is an invaluable asset.
Even waking up 1 hour earlier than normal gives you a big advantage. In addition to productiveness, waking up early builds your charisma and self-esteem for the day. It motivates you because you feel accomplished. You resisted your warm beds’ temptations and had the strength and willpower to overcome it. As a result of your conquest, you now get to go show the world who is boss.
Make your bed
I recently talked to someone who told me their thoughts on bed making. She told me :
“yea, I don’t see the point in making your bed. You’re just going to come back at the end of the day and sleep in it anyway, and it’s going to get messy again. So why make it?”
Honestly, I see her point.
Logically she’s right. It will become messy again, so why waste the time making it nice in the first place right?
There’s something more to making your bed. Subconsciously it proves to yourself that you accomplished something. Your conscious mind might not think much of it, but I promise you it has an impact.
Making your bed in the morning has a couple of benefits.
First, it helps you start your day with an achievement.
I know you’re probably laughing at me because I just called making your bed an “achievement”
But hear me out.
By making your bed, you accomplish a task. It’s something you don’t REALLY want to do but you do it anyways. In doing so it helps encourage you to do more tasks. Think of it as the first domino in a line.
Making your bed pushes this domino into the next task and that task into the next. Therefore setting off a sequence of events, resulting in tasks getting done, and accomplishments being made.
Drink 2 glasses of water first thing in the morning
I’ve realized a lot of people don’t drink enough water throughout their day.
Many people I talk to admit to only drinking a couple of glasses of water a day.
Water is critical to your well being. You don’t need me to tell you that. So start drinking. It doesn’t taste bad, what’s stopping you?
Jump start your metabolism
Your metabolism doesn’t stop completely when you sleep, but it does slow down. Dumping 2 glasses of water into your body immediately in the morning kick starts it. Similarly to warming up your car before a long road trip.
Flush your body of toxins
The water you drink first thing in the morning acts like a cleanse or rinse. Any residue in your system will be washed away and excreted. Simply drinking 2 glasses of water in the morning can help raise energy levels, fight disease and sickness, and flush out any malignant toxins.
Would you go for 8 hours without water?
Your answer should be no. If you were to go 8 hours without water you would probably start feeling the effects of dehydration. Dry mouth, dizziness, fatigue, and the like.
When you sleep you are essentially restricting your body of water.
A healthy adult should be getting 7-8 hours of sleep, and during this time the body isn’t getting any water. Drinking those 2 glasses of water in the morning help replenish your body with the necessary fluids it needs.
Also, this early morning hydration helps the body resist the symptoms of dehydration. Clearing your early morning fuzzies, and giving you the boost you need to start your day off on the right foot.
Brush your teeth
Morning breathe. I could stop there.
But I won’t
Brushing your teeth in the morning BEFORE breakfast is what you should be doing.
Contrary to popular belief, brushing your teeth before breakfast is actually the correct way to go about it.
My dad is 62. He drinks A LOT of coffee. He’s been drinking A LOT of coffee his whole life. He’s also been brushing his teeth AFTER he drinks his coffee in the morning. I’ve been telling him not too, but he doesn’t seem to listen. I’ll explain why he should in a second.
Essentially, toothpaste contains abrasives that help clear your teeth of food residue, as well as containing agents that protect and strengthen tooth enamel.
Tooth enamel is the protective surface layer of your tooth that helps fight tooth decay. In addition, tooth enamel is the hardest existing material (tissue) found in the human body!
So, why brush before food and drinks? Here’s why.
Ever used a toothpick?
What were you using the toothpick for?
Food residue perhaps. Or maybe just to look cool. I don’t know. I know I use a toothpick because after eating we leave food residue behind in our teeth. Whether it be big pieces or small, the food we eat gets left behind in our chompers. As well as the food itself, the food we eat leaves behind acids that can attack and damage tooth enamel.
This can happen from beverages also.
Coffee, soda, and alcohol are very bad for your teeth. Coffee is heavily acidic. After drinking coffee you leave behind its acids in your teeth. Hence why I have advised my dad to brush his teeth BEFORE drinking coffee.
Brushing your teeth before drinking coffee will reinforce the protective shield across your enamel, in turn, fighting and resisting the acids attempts at attacking your enamel. Meaning, your teeth stay protected and healthy.
Drink a fruit smoothie
Smoothies are fun because you can be so creative with them.
You can throw almost anything in there, push blend, and boom. An easily drinkable beverage full of healthy ingredients.
At least you SHOULD put healthy ingredients in there. I make a smoothie every morning. Maybe it doesn’t always taste great, although that’s not what I’m going for when I make mine. I try to pack as many healthy ingredients in my smoothie as I can.
Smoothies are easy to drink.
They don’t require the same labor that’s required when chewing solid food. In addition, they don’t require as much time. For these two reasons I like to put as much healthy stuff as I can into my smoothies and throw it back.
Start the morning off with a healthy dose of nutrients.
When you can supply your body with a good nutritious meal first thing in the morning, it gives your body a great foundation for the rest of your day.
Likewise, it allows for you to have a couple of slip ups in your diet throughout the day. That cookie you have at lunch won’t weigh down on your consciousness as much when you already drank a super nutrient dense smoothie at breakfast. Think of it as a diet buffer.
This isn’t to say you shouldn’t try to maintain a healthy, well-balanced diet throughout the day. Just because you had a healthy smoothie, it’s not okay to eat a whole cake…and ice cream…and whipped cream…moderation is key.
Smoothies can taste delicious and be super healthy
I have acquired a taste for my “throw everything in the blender and drink” smoothie. I like the way my smoothies taste. My body also reacts well to the ingredients.
Give it a try. Find some healthy fruits, veggies, or whatever it may be and throw it in your blender. You’ll be surprised how tasty a bunch of healthy ingredients can be.
Here’s a recipe for a smoothie that I think you can’t go wrong with. I think this is a good foundation, you can modify at your liking.
- 2 1/2 cup unsweetened almond milk
- 1 whole banana
- 3/4 cup frozen organic blueberries
- 1/2 cup frozen organic mangoes
- 1 TBSP chia seeds
- 1 TBSP peanut butter (with no hydrogenated vegetable oils) (optional)
- 1 scoop protein powder (optional)
Make the habit
Do these habits seem rudimentary to you?
If you answered yes, you may be right.
Although, nobody should take them lightly.
We can look at these morning rituals as fundamentals that are pivotal to your day. These basic routines if established correctly, can lead to much greater things. Knocking out these healthy exercises in the morning set you up for success and better health.
Furthermore, all of them combined take less than 20 minutes.
They give me the motivation to wake up and start my day.
I knock out my morning routine and feel propelled to tackle my next task. Whether that be going to the gym, going to class, going to work, or even running errands. This morning ritual motivates me to keep succeeding in my day. As a result, more things get done, and my health prospers.
Give it a try. If you’re able to accomplish only a couple of these habits that’s still a win. Success starts with fundamentals, nail your’s down.