The time and energy you invest in your morning rituals can often set the tone for your entire day. With so many health-supporting morning habits to choose from, sometimes it’s helpful to know how others start their day to figure out how best to start your own—and who better to get the inside scoop from than health experts?
From adding flax to your breakfast to squeezing in a workout, the more constant you are at maintaining these habits, the more likely they are to pay off in the form of long-term health perks, like improved energy and cheerier moods.
We reached out to several physicians, neuroscientists and dietitians to find out the first thing they do for their health every morning. Here’s how you can get in on the action, too.
“Every morning generally starts with a cup of coffee and 15 minutes alone to set my intention for the day,” says Brooklyn-based registered dietitian-nutritionist Maya Feller, M.S., RD, CDN. “I’m not interacting with a screen or doing anything other than sitting with my thoughts and coffee.” In Feller’s experience, having the time and space to ground yourself before a busy day can help you enter the bustle of city life feeling less stressed and more prepared for the day ahead.
It’s hard to start your morning off right when you’re startled awake by a blaring alarm. “It immediately causes an increase in heart rate and blood pressure by release of neurotransmitters, like adrenaline,” says Miami-based physician Hervé Damas, M.D. “This can contribute to feelings of anxiety and stress that can last throughout the day.”
On the other hand, allowing the sunlight to enter is the most natural and peaceful way to wake up, as it helps your body to ease into the day. “If you must use an alarm, I suggest using one that slowly awakens you through the use of less ‘alarming’ sounds over an extended period of time,” suggests Damas.
Science suggests meditation helps with autonomic function, calming the nervous system and helping you live your life in a more fluid, less reactionary way. “I sit in my bed with a pillow behind me in the lotus position and meditate for 20 minutes,” says Miami-based board-certified cardiologist ADAM RAVER, MD, Facc, FacP, FASE, RPVI.
Splaver recommends practicing daily and working your way up to 20 minutes each morning for maximum effectiveness. “Practice in a quiet place, and don’t wait to be in crisis mode when initiating,” he adds. “Be prepared for a stressful situation by being proactive and practicing consistently before the crisis hits.”
No need for fancy fluid concoctions in the a.m.—plain H20 is all you need for adequate morning hydration. “I drink a full, 12-ounce glass of water before I eat anything in the morning,” says Monica Auslander Moreno, M.S., RDNnutrition consultant. “That rehydrates me from a night of breathing and sweating (fluid loss) and already sets me a good 15 to 20% into my daily fluid goal.” According to the Institute of Medicine, consuming around 3.7 liters (15 to 16 cups) of water per day for males and 2.7 liters (11 to 12 cups) for females ensures proper hydration. If you’re not a plain water fan, infuse it with fruit or herbs for extra flavor!
One of the first things California-based registered dietitian Martha Lawder, RDdoes in the a.m. is brush her teeth. “The mouth is the entrance to our digestive system, and I want to make sure I take care of mine with good dental care,” she says. “It doesn’t just keep my dentist happy—it puts me at lower risk for developing health concerns, like heart disease.” Brush your teeth for two minutes with some fluoride toothpaste, and you’re good to go.
“I make it a daily habit to add ground flax to my breakfast,” says New York City-based registered dietitian Rachel Fine, RD. Ground flax (from flaxseed) is packed with omega-3 fatty acids, which convert in the body to EPA and DHA, two super fats best known for the roles they play in heart and brain health.
It’s also a rich source of lignans, adds Fine. Lignans are a powerful phytochemical with antioxidative characteristics (meaning they may protect your cells against free radicals). Just sprinkle ground flax into your oatmeal, yogurt or smoothie, and mosey on with your day.
For Montana-based registered dietitian Heidi Moretti, RDthere’s no better way to start the morning than with a cup of freshly brewed coffee—and not just because it boosts her mood and antioxidant intake. “When you love a food or beverage, it provides the brain with positive energy,” she says. “The olfactory gland in the nose directly interacts with the limbic system in the brain, which exerts feelings of calm and focus almost immediately.” Bottoms up!
“To get myself primed and ready for the day, I perform a 10-minute flexibility, mobility and movement routine,” says Grayson Wickham, PT, DPT, CSCSa physical therapist. “The routine varies every day, as movement variety is key.”
Post-sleep, your body’s been relatively still for roughly 7 to 8 hours, which is why getting some form of movement within the first 30 minutes of waking up is important. “This stillness can lead to having tight muscles and joints, as well as pain in specific areas, such as your lower back,” says Wickham. Getting your stretch on primes your muscles and nervous system for your day, decreasing your risk of injury in the process.
“I go for a walk first thing, no matter what the weather is—get up, throw on clothes and go out the door,” says Krista Scott-Dixon, Ph.D. Her go-to stop is usually the coffee shop, but if it’s too early, she’ll go for a stroll around the neighborhood and sometimes turn the outing into a walking meditation.
“Anecdotally, I’ve found that a 15- to 20-minute walk in the morning significantly improves my mood, concentration, focus, productivity and overall energy levels,” she says. Besides improving your cardiovascular health and strengthening your bones and muscles, studies suggest that walking can improve memory, while walking meditation, specifically, may be helpful in combatting symptoms of depression.
The best part about walking first thing is that it’s simple and doesn’t require any specific guidance or exercise gear. “Even a five-minute morning walk will likely show some effect,” says Scott-Dixon. “If you like, turn it into a basic walking meditation—don’t overthink it, just experience walking.”
Following a few minutes of cuddles with her 4-year-old daughter, “the first thing I do for my physical health is hit the treadmill,” says Nicole Avena, Ph.D.assistant professor of neuroscience at Mount Sinai School of Medicine. “I get the kids off to school and get right to it before checking emails or anything work-.”
Making exercise a priority in the a.m.—and not setting any other goal outside of making it happen—is a great way to make sure it actually gets done. “I used to focus on improving my time and upping miles, but I found that it made me feel bad if I didn’t hit a specific time or distance goal,” says Avena. “The purpose should be to feel good about being physically active, so now I just set the goal and do it.”
Kickstarting your day with a morning routine can help improve your energy levels, mood and overall health. Health experts recommend incorporating healthy habits into your morning routine, such as hydration, meditation and enjoying your favorite beverage. However, there’s no one-size-fits-all approach to morning routines, so take inspiration from these experts and find a routine that works best for you. Ultimately, taking small, consistent actions every morning can lead to long-term health benefits.
