Five Ways to Upgrade Your Morning Routine to Fight Cellular Aging
How you start your morning really can set the tone for the rest of your day, with everything from your energy levels to your emotional state and how sharp your focus is all affected by the actions you take when you first wake up.
Dr. Nichola Conlon, longevity scientist and founder of Nuchido, points out: “What is happening biologically in our bodies after waking up is why it is very important you do not overlook this part of the morning.
“To begin the day, your body will transition from repairing and restoring itself into a state where activity and performance will be key. The mitochondria, nervous system, hormonal rhythms and many other networks around your body will all play their crucial parts in completing this shift.
“You need to be giving your body the correct inputs at the right instances so that these natural processes can be supported in the best possible ways.”
As such, Dr. Nichola shares five simple ways that you can improve your morning routine so that you can feel the benefit not only across the day, but from a long-term perspective too…
Drink water as soon as you wake up
Did you know that up to a pound of water is lost from your body when you are sleeping overnight because of sweating and breathing? Dr. Conlon explains: “This means that you will wake up each morning feeling at least mildly dehydrated. Therefore, it is recommended that you should drink between 300 ml and 500 ml of water as soon as you are awake.”
Try to keep a glass of water beside your bed at the end of the night so that it is close to hand the next morning. Drinking in this way will see your metabolism and all your body’s major organs receiving a boost to start the day. It will also increase how alert you become, as the water can flush away toxins.
As an added reminder, this first glass of water should just be the start of your daily water intake. You should be aiming to have around six to eight glasses across the entire day so that you always remain hydrated.
Do some gentle movement exercises first thing
Dr. Conlon comments: “Once you have delivered your body with that initial boost of hydration, the next step will be to get it moving. After all, your circulation will have slowed down, your blood sugar levels will have become a bit dysregulated, and your lymphatic flow will have dropped after many hours of lying down in a still manner.”
This is not to suggest that you jump straight out of bed and begin a full and intense workout. Simply give your body’s blood circulation a boost and deliver more oxygen to the brain by doing some dynamic stretches and rolling out your joints and spine for a few minutes.
Embrace moderate exercise outside each morning
Once your body feels stretched and more alert, you should give yourself a bit of time to get outside and take in some moderate exercise. “Whether it is with a five-minute stroll around the backyard or up to an hour walking your dog or jogging at a gentle conversational pace with a friend, the great outdoors can do so much to your energy levels,” states Dr. Conlon.
“This is because natural light in the morning is great for regulating melatonin and giving your cortisol a boost. You are effectively pushing the reset button on your body’s internal clock in a natural way.”
Have a cold shower or wash
You may feel nervous about trying this next step, but exposure to cold water in the morning can quickly activate the alert systems around your body – and deliver it with so many benefits.
Dr. Conlon notes: “Cold water has been found to improve how your body responds to insulin, as well as triggers it to release endorphins and norepinephrine. You can expect to see your mood, energy and blood flow receive a boost as a result.”
Try out this method to begin with by finishing a shower with a few moments of being under cold water. Alternatively, splash your face with a handful of cold water once you enter the bathroom at the start of the day.
Make sure your breakfast is full of the right food
Once you make it to your home’s breakfast table, there are a few things to bear in mind here to help you enhance your morning routine. Try to eat a breakfast that is full of nutrients, fiber and quality protein, as opposed to one full of sugar, with the following ingredients on your plate or bowl:
- Beans
- Eggs
- Natural Greek yogurt
- Oatmeal complete with mixed nuts and seeds or berries
- Salmon
- Toast made with wholegrain bread and avocado
Dr. Conlon has acknowledged that the first meal of the day is the perfect time to take NAD supplements, saying: “We know from experience that it is easier to take NAD capsules with food, as many people struggle to take supplements on an empty stomach. So, we recommend taking our food supplement with your breakfast each day and feel the benefits of slowing biological aging and restoring cellular health in your body.”
With a new year upon us, now is the perfect time to switch up your morning routine. From choosing what you eat or drink once you wake up through to exercising right as you get out of bed and splashing yourself with some cold water, there are so many changes which can give your body an instant boost and allow you to start the day right.