So…does that mean getting out of bed, brushing your teeth, and sprinting out the door isn’t the key to establishing a morning routine that promotes longevity? *She resisted blurting out loud during the interview. * Spoiler: Healthy aging experts respectfully suggest no. Here are his four science-backed tips to help you have a successful day.
Experts in this article
- Reuben Chen, MD, board-certified physician specializing in sports medicine and pain management
Doctors say the ideal morning routine to promote longevity
1. Prepare yourself physically and mentally before tackling your to-do list
Rather than jumping on your phone before wiping your eyelashes, Dr. Chen says you should focus on preparing your body for the day. “A good morning routine should include mental and physical aspects, with an emphasis on getting your mind and body ready for the day. Yes, you should avoid answering emails and getting lost in your inbox. There’s no need to put it away,” says Dr. Chen.
“Too many of us wake up every day to a barrage of chores and responsibilities that dictate the flow of our mornings. Relax into your day and take some time for yourself. It would be better.”
—Reuben Chen, M.D., Board Certified Sports Medicine Physician and Pain Management Specialist
For him, this means meditating for about 10 to 15 minutes in the morning, which doctors say calms his mind, reduces anxiety, and helps him focus throughout the day.
After meditation, Dr. Chen engages in what he calls “a kind of personal study,” or time for self-reflection. To that end, he highly recommends making time to work on self-improvement tasks. “Whether it’s self-help, learning a new language, or something like a ritual to improve your mind. Here, continue writing in his diary,” Dr. Chen suggests.
Once you’ve prepared and cleared your mind, Dr. Chen aims to incorporate at least 30 minutes of exercise. “Either cardio or weightlifting with a few minutes of stretching. Some of these ideas were inspired by: miraculous morning“This is an interesting book that I can recommend to anyone looking to get their day off to a good start,” he says.
2. Don’t forget a hearty breakfast
Of course, find the time and make it. taste, A hearty breakfast can be difficult. But Dr. Chen says it’s essential for healthy aging. “Foods that are high in protein and unsaturated fats, such as eggs, avocados, and peanut butter, tend to give you energy in the morning. These foods provide good nutrition and a steady source of energy throughout the day. “I also try to avoid sugary foods and simple carbohydrates, as they can cause a spike in blood sugar levels,” he says.
Dr. Chen’s classic breakfast recipe is so simple and delicious. Eggs cooked in olive oil and salsa, served with whole wheat toast spread with peanut butter. “I also like to drink non-dairy milk or an electrolyte drink with my meals to stay hydrated.”
3. Initiatives for hydration in front It’s important to swallow your coffee
We love a good old cup of Joe, but we drink coffee first thing in the morning it’s not Always best for your health. Instead, people should focus on hydrating with water first thing of the day, Dr. Chen says. “Hydration is extremely important and is paramount to healthy aging. In fact, when we are born, our bodies are about 80% water. “It’s a combination of diet and the dehydrating effects of different lifestyles,” he says.
To ensure adequate hydration, Dr. Chen drinks water mixed with electrolytes to boost hydration throughout the day, not just in the morning. This is especially important in hot climates, he says. In addition to drinking enough water, eating water-rich foods can help you get more than the recommended eight glasses of water per day. “Delicious produce like berries, cucumbers, tomatoes, radishes, melons, and cauliflower hydrate and heal the trillions of cells in your body,” says Dr. Chen.
4. Establish a sense of routine to reduce stress
According to Dr. Chen, consistency is key, which is why his morning routine doesn’t change much between weekdays and weekends. “When it comes to my morning routine, I try to stay on as regular a schedule as possible. This allows my mind and body to know what’s going to happen first thing in the morning.”
“When it comes to my morning routine, I try to stick to as regular a schedule as possible so my mind and body know what’s going to happen first thing in the morning.”
Instead, Dr. Chen prefers to take things slowly and believes that a little predictability about how your day will go is definitely not a bad thing. “Too many of us wake up every day with a barrage of chores and responsibilities that dictate the flow of our mornings. It’s better to take it,” he says. Needless to say, in the Blue Zones, where people consistently live to be 100 years old, morning habits are one of the key habits that promote longevity.
A simple 8-minute “good morning” Pilates stretch:
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