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10 Short Morning Rituals to Supercharge Your Mind, Body and Metabolism in 5 Minutes 

 December 23, 2015

By  Gabriela

Everyone would want to start their day right. But most of us don’t know how to build a morning schedule that will keep us healthy and happy. The fact is that it is not as difficult as you think!

All you have to do is to follow these habits and they will make your day great!

1. Always Wake Up on Time

It is always easy to press that snooze button and sleep of an extra 5 minutes. But it could mean rushing through your morning, skipping the breakfast, all the stress of dropping the kids to school and reaching work on time.

According to Make Use Of, this is a poor habit and it can increase the chances of developing mental health problems like stress and anxiety. You can also become more reckless.

You should have a reliable alarm clock. Choose a ringing tone that will wake you up on time. You can also use some of the latest apps for the job. Find something that is ideally suited to your needs.

2. Stretch your Body

Most of us think that we will feel refreshed in the morning because we had a great, relaxing sleep. That is not true! Even if you had a great night’s sleep, you must have slept in different positions.

Active.com claims that our body can become stiff when sleeping. We must stretch our body for stimulating and loosening our muscles.

A good way to stretch your back is to follow the Child’s Pose. It will help improve blood circulation and fight off tension and stress. A good strategy will be to start stretching from your upper body. Start with the neck, then the shoulders and chest and back. Then stretch the quads, hamstrings and the calves.

3. Fix your Body’s Internal Clock

Whenever traveling have you ever noticed that your body remains set to the clock that you run at your home. You feel like sleeping at the exact time even if you are in a different time zone! But if you have been leading a haphazard lifestyle, your at-home clock would be out of place.

We call that clock the circadian clock!

If your clock is out of place, it doesn’t mean you are lazy. Whatever the reason – your work or other lifestyle limitations, make sure to set this clock right.

According to Delight Ful Domestications, a study conducted in the Harvard Medical School found that more of the hormone melatonin was released at night in people who slept 9 hours than in those who slept 6 hours or less. It is recommended to check with ha doctor if you can set your clock right through melatonin-based supplements.

4. Morning Exercise

If you are physically more active in the morning, you will have more energy throughout the day. It will give you much more than a glowing skin. According to Discover Good Nutrition, when you go to the gym in the morning it will pump your heart better and improve your blood circulation. This will help you remain alert through the day.

5. Start your Day with Lemon Water

You don’t want an upset gut through the day. It will adversely affect your energy levels. Just drink a cup of warm lemon water in the morning and your digestive system will work great.

According to Chatelaine.com, drinking just a cup of lemon water in the morning offers the following health benefits:

  • It improves digestive juice flow;
  • It helps in cleansing our body;
  • It balances our body pH levels (reducing acidity, which further minimizes risk of developing diseases).

It could also reduce our food cravings.

6. Read in the Morning

Reading is a good way to start your day. This has been claimed by The Telegraph. Using your laptop or smartphone at night can be harmful to the eyes. But starting your day with the news and emails is considered good because it will help wake your mind thoroughly.

7. Start with an Iron-rich Breakfast

Most of us know that breakfast is the most crucial and essential meal of the day. Make sure that it is rich in iron. An iron-deficient breakfast could adversely affect your energy levels.

If you suffer from iron deficiency, you will become weak, tired, short-tempered and could also lose your concentration. It has a direct relation to how effectively your body receives oxygen.

So make sure that you start your day with foods rich in iron, like beans, green leafy veggies, eggs, tofu or peanut butter. Also take some orange or orange juice because according to Henry Ford, vitamin C is beneficial in the absorption of iron.

8. Relax & Meditate

Start your day with mediation and relaxation techniques. A clear mind will improve your focus, allowing you to deal with different tasks through the day. When you are able to think clearly, you will not feel like stalled.

You will need just 5 minutes to meditate in the morning. A good way to mediate and relax is to focus on your own breath. You could also do is with some soothing music. According to Active Vegetarian, meditating for even 1 minute daily will boost your spiritual health, mental clarity, and improve your day.

9. Dress Well

Dressing well in the morning will also create a positive impact that will affect you through the day. You may be working from home or doing shifts. Whatever it is, make sure to put on your work dress.

According to Forbes, when you wear comfortable clothes, it will have an impact on your motivation and mind.

10. Don’t Spend your Weekends Sleeping

Many people fix their weekends as rest day. The fact is that this will wreck havoc on the healthy schedule that you have built through the week. You should keep to your normal routine, even on weekends.

According to Spark People, you should add a little more of workout on weekends. You should be a little more productive and this will also stop you from hating Mondays.

Via The Hearty Soul

About the author 

Gabriela

A mom of two with a background in journalism, I took health into my own hands and started researching to find answers to my own health struggles. My research turned into a blog that turned into an amazing community (starring you!).When I'm not reading medical journals, creating new recipes, you can find me somewhere outside in the sun or undertaking some DIY remodeling project that inevitably takes twice as long as it was supposed to.

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