bodily functions. If that’s not enough, a hot lemon start to your day will also boost your immunity with a healthy shot of vitamin C. It will also help to keep you hydrated, your skin clear and help you balance your weight. Goodbye morning latte!
3
Move
Stretching is what most people do quite naturally on waking, it’s a very instinctual response to waking up as it stimulates blood flow, creating a natural energy boost that also stimulates the brain. A good stretch helps to warm up and lubricate the joints and keeps your muscles flexible, thereby improving your range of motion, mobilising the spine and minimizing the risk of lower back pain and injury. It’s worth taking 5 or 10 minutes out of your morning to go beyond the standard sleepy cat stretch and take yourself through a more extensive full body stretching session. Doing so will not only protect your body but lead to a clearer mind and increased energy levels throughout the day. If you’re the kind of person who thrives on an early morning exercise session then try to fit your work-out in before your day begins. A positive, energetic start to the day will boost your endorphins, making you feel as happy as Larry and the extra uptake of oxygen to the brain will keep your head clear and focused. You’ll also be inspired to make healthier choices throughout the day. If you’re a morning exerciser then make sure you have a light breakfast before you train. One of the biggest exercise myths is that exercise before breakfast will help you get leaner. It’s actually more likely to deprive your brain of fuel, which will cause fatigue and compromise the effort you put into the work-out. Early morning work-outs certainly have their benefits, but they’re not necessarily any better than any other time, it’s largely dependent on the individual and at what time your hormones are most balanced and your energy levels are high.
4
Breathe
Don’t discount the idea of stepping into the spiritual realm of meditation – it’s been improving lives for more than 2400 years! There are some amazing benefits to be had from deep breathing and silencing the mind, even just for a few moments. If it was good enough for Buddha, then surely there are some benefits for us ungodly lot! Science would be inclined to agree, since the men in white coats have started to document the many benefits of meditation on our health and wellbeing… so it must be true then! The brain activity of Tibetan Buddhist monks makes for some interesting findings and there is strong evidence that regular meditation will not only offer a greater sense of wellbeing and encourage a more compassionate mind but through alleviating stress, it can slow down the ageing process, help to overcome depression and anxiety, reduce obesity and prevent heart disease. Amazing! Aside from all that, an essential aspect of meditation is to focus on breathing and this in itself will provide a host of beneficial outcomes that will improve concentration, alleviate fatigue and combat tension.
5
Eat
In the words of Joss Stone ‘you’ve heard it all before, but it bears repeating’, breakfast really is the most important meal of the day. Skipping breakfast has been linked to obesity, diabetes and cardiovascular disease. Eating a breakfast loaded with sugar is nutritionally depleting and will cause a mid morning crash in energy levels followed by cravings for more sugar. A healthy, balanced breakfast within an hour of waking is optimal in stabilizing blood sugar levels and kick-starting the metabolism. You’ll avoid the mid morning cravings and feel more in control of your appetite throughout the day. A good breakfast can also improve mental performance, giving you greater powers of concentration and alertness. It will also help to increase your energy levels, making you more physically active throughout the day – and less likely to skip that gym class. The ideal breakfast contains a good balance of all the macronutrients – fat, carbohydrate and protein. To make sure you’re getting the best quality macronutrients in your diet choose your fats, carbohydrates and proteins wisely and always try to get maximum nutrition from your calories. A nutritionally empty calorie will only stimulate your appetite for more. Nourishing fats include avocado, eggs, coconut oil, nuts, nut butters and seeds. Healthier carbohydrates are found in whole-foods such as fruits, vegetables, legumes, pulses, and whole grains. These foods are high in fibre and rich in vitamins and minerals. Healthy protein options include eggs, lean organic and free-range meats and poultry, fish, natural yoghurt and tempeh. Try to avoid over-processed carbohydrates like sugary cereals, white bread, pastries and muffins. If your plate is full of white and beige foods, it’s a bad sign. Make your breakfast colourful, whole and fresh and you’ll naturally avoid many refined sugars, processed food and unhealthy fats. For some healthy breakfast ideas and recipes, download my free ebook ‘7 days of Superfood on a Budget’ from
6
Laugh
I’ve borrowed this one from my husband. Every day, whilst eating his breakfast he switches off the depressing news and watches a few minutes of something that is sure to make him laugh. It’s a great way to start the day on the right foot. Laughing is great for positivity and they do say it’s the best medicine.
mind & body
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