Eating a sugary breakfast
Doughuts, muffins, and other coffee shop treats may tickle our taste buds, but they also do a number on our stomachs. According to an article written by Tehrene Firman, these sugary foods can spike your blood sugar and set you up for a crash later on. Opt instead for wholegrain bread, oatmeal, or protein and fibre-rich foods. A balanced breakfast will keep you full longer and help improve concentration throughout your day.
Avoiding morning workouts
Nothing beats an early morning workout to start your day off right. Heading to the gym in the morning will boost your endorphins, the hormone responsible for good moods and energy, for hours. Plus, by lacing up those runners early you won’t risk messing with a good night’s sleep. In fact, your sleep may be even better!
Waking up at the last minute
It can be hard to leave the comfort of your cozy bed in the morning. Many of us have the horrible habit of repeatedly pressing snooze when the alarm goes off, but waking at the last minute increases stress and can throw your morning routine out the window. Try waking earlier to prevent a frantic race against the clock. Studies show that early risers are more productive, less stressed, and less prone to mental health issues.
Checking email and social media first thing
We all know that email and social media are true time suckers, but that doesn’t stop us from checking them as soon as we open our eyes. Reading work emails can increase stress levels on waking. The same goes for social media, which is often used as a news source. Instead of starting the day staring at a screen, give your brain a chance to wake up before forcing it to confront daily worries.
Drinking coffee on an empty stomach
There’s nothing better than a good cup of coffee to start your day ... as long as you eat first. Drinking coffee on an empty stomach can mess with your blood sugar, and hypoglycemia can increase the risk of diabetes and heart disease.
Taking a shower that’s too hot
Nobody enjoys stepping under a stream of lukewarm or cold water, especially on winter mornings, but taking a cool shower has many benefits for those who dare. Cool showers help stimulate our immune systems and wake us right up after a long night’s sleep. Even our skin and hair can benefit from a cold shower's restorative effects. Tomorrow morning, set your water temperature to between 25 and 30 degrees Celsius.
Brushing your teeth right after you eat
Brushing your teeth right after breakfast is not a great idea. You should wait at least 30 minutes after eating to take care of dental hygiene. Acidic foods can weaken the enamel on your teeth, and brushing too soon can actually work the acid further into your enamel. If you want, rinse out your mouth with water right after a meal while waiting to brush.
Making your bed right away
Apparently making your bed as soon as you wake up actually creates an ideal environment for mites. To avoid this pesky problem, it’s best to leave your sheets in a pile to get rid of any moisture that may have accumulated at night. Dust mites thrive in warm and damp environments, so an unmade bed will eventually dehydrate and kill the little beasts. Now you’ve got a good reason for crossing this task off your morning to-do list!
Not getting any sunshine
Feeling the warm sun on our face as we wake helps regulate our biological clocks. Getting some UV rays in the morning improves the secretion of melatonin at night, which promotes better sleep. Easily get your morning dose of vitamin D by eating breakfast on the patio in the summer or going for a walk shortly after you wake.
Skipping breakfast
Many of us skip breakfast because we just don’t have the time, but missing the most important meal of the day can have serious consequences, such as headaches or impaired concentration during the day. This prolonged fast can also make us crave sweets like doughnuts and pastries. If you regularly miss out on breakfast, think about grabbing a banana or some kind of dairy as you head out the door; they’re easy to eat on the fly.
Not rehydrating
After a long night’s sleep, our body is dehydrated. Experts recommend starting the day off with a big glass of water. You’ll feel more alert and energetic all day long. Hydrating when you wake up also helps keep your skin looking youthful and can prevent wrinkles.
Not smiling into the mirror
Did you know that your thoughts stimulate chemical reactions in your body? Fear brings on a surge of adrenaline, while smiling releases endorphins. To activate these happy little hormones, all you need to do is smile in front of a mirror for 30 seconds each morning. For an added boost, think positive thoughts while smiling in the mirror; your day will be full of joy and pleasure.
Putting off difficult tasks
Our ideas and thoughts are often clearest in the morning. It’s also the time of day when productivity is high, so it’s best to tackle difficult or stressful tasks before noon. Save the less trying professional tasks, like answering emails, for after lunch.
Not having a morning routine
Everything in life is about balance, even when we first open our eyes. By establishing a morning routine, you’ll be more likely to create and maintain healthy habits. It will also help you get going and keep going throughout the day. Each person’s routine is unique. Set some personal goals and trust yourself to determine its duration.
Forgetting to prepare the night before
A good morning routine actually starts the night before! Try packing your gym bag for the next day, prepping your breakfast, or even choosing your outfit. These small gestures will help reduce your level of stress by keeping that hamster from spinning in your mind all night long. By spending 10 to 30 minutes on your evening routine, you’ll be a lot more relaxed in the morning.
Complaining
Are you barely awake and already groaning about the day to come, the weather, or your worries? Stop it right now! Complaining is terrible for your health. Continuous whining prompts your body to produce cortisol, the stress hormone. Too much cortisol weakens the immune system and can lead to heart disease, diabetes, obesity, and more.
Not stretching
Our limbs need a chance to stretch after being immobile all night. That’s why it’s important to stretch and get your body moving every morning. Morning stretches also help wake up the brain. For extra benefit, try yawning while you stretch. Apparently, yawning speeds up the flow of cerebrospinal fluid surrounding your brain.
Getting ready in the dark
When your alarm goes off before the sun is up, don’t start your morning routine in the dark. If it’s still dark outside be sure to turn on at least a few nearby lights. Humans are regulated by their circadian rhythm, an internal clock, and need light to help wake up. Light suppresses melatonin produced while sleeping and makes way for cortisol, a hormone that frees up energy. By starting your day in the dark, you risk feeling tired or groggy for hours.
Waking at different times
We’d all like to sleep a bit longer on weekends, but waking at different times each day can be harmful to your health. One study showed that the more sporadic our waking schedule, the greater the risk of obesity, high cholesterol, and insulin resistance. Ideally, you should wake up at the same time every day. If this is just too much for you on weekends, at least try to set the alarm for the same time during the work week.
Not taking time for yourself
Calm mornings are an ideal moment for a little “me time.” Set your alarm earlier and enjoy a few extra moments to do something you love: reading, meditation, an indulgent beauty routine. These precious minutes will give you a great sense of self-love that will follow you through your day.
Jennifer Blanchette, Espresso
__________
0 facebook:
Post a Comment