Wake Up Well: Establishing a Morning Routine 

Eating a healthy breakfast:

One of the most important steps to starting your day off right is to eat a healthy breakfast. A good breakfast ensures that your body is supplied with plenty of protein, complex carbohydrates, and healthy fats. Starting your day with healthy foods energizes the body and ensures that you can start your day without being distracted by hunger. Protein should be the focus of your first meal, as it provides amino acids that help the body produce hormones, generate energy, build and repair muscle, support the immune system, and maintain healthy hair, skin, and nails. One breakfast food that is rich in protein is eggs. Both egg whites and egg yolks contain vitamins A, D and B as well as nutrients such as zeaxanthin, choline and selenium, and a healthy fatty acid called linoleic acid. Something to keep in mind is that people without a history of high cholesterol can safely eat one or two eggs daily. For those with high cholesterol, it’s advised to limit consumption to one whole egg plus two egg whites a few times per week. Consider also adding fruits and vegetables, healthy fats, and whole grains to your breakfast to create a balanced meal that provides essential vitamins, minerals, and sustained energy throughout the morning (1). 

Benefits of both water and coffee in the morning:

Before taking that first sip of coffee, make sure to drink at least 8 ounces of water. Overnight, your body tends to become dehydrated, so drinking water when you wake up will replenish the fluids you’ve lost (2). After drinking your water, feel free to enjoy that morning cup of coffee. Studies have shown that when consumed in the right amount, coffee can provide several health benefits thanks to its caffeine, antioxidants, and anti-inflammatory compounds. Some of these benefits include lowering your risk of heart disease, improving blood sugar processing, helping to maintain healthy liver enzymes, 26% lower risk of colon cancer, and cutting stroke risk. It is important to keep in mind that the recommended caffeine intake for healthy adults is 400mg, which equates to about 3-5 cups of coffee. Too much coffee can cause jitters, anxiety, insomnia, high heart rate, or blood pressure issues (3). 

Get Moving:

If time allows, another way you could start the day would be to take a short walk outside, do some yoga, or participate in another form of exercise. Completing a workout before your day begins can give you a sense of accomplishment and a boost of endorphins, helping to set a positive tone for the rest of the day. If you can fit in a morning workout, you won’t have to worry about squeezing in exercise later when your day gets busy with work, family, or social plans. Getting your exercise in early can reduce stress and make it easier to stick to a routine. Also, starting the day off with a breakfast containing proteins, carbohydrates, and healthy fats can provide the boost of energy needed to power through a morning workout (4). 

Reducing morning stress: 

If you wake up feeling anxious, you’re not alone. Morning anxiety is a common experience that can impact your mood and productivity throughout the day. An important part of starting the day is ensuring you wake up stress free and feeling good. One way to calm your anxiety even before you wake up is to add calming rituals before bedtime, like sleep meditation, guided imagery exercises, yoga and light exercise, and breathwork. It is also important to ensure you are getting about eight hours a sleep a night. Another suggestion is to avoid screens before going to bed. The brain absorbs everything like a sponge, and when it's overwhelmed with too much information, your thoughts can keep racing late into the night and into the next day. If you’re still waking up feeling stressed and anxious, even after trying these techniques, positive affirmations and breathing exercises can help ground you in the present rather than letting your anxiety race ahead into the future. Some examples of breathwork exercises include box breathing, five-finger breathing, 4-7-8 breathing, and alternative nostril breathing (5).

UNC Health Appalachian Services: 

Establishing a morning routine through nutritious meals, hydration, exercise and stress management can greatly improve your overall well-being. However, if you continue to struggle with fatigue, anxiety or other health concerns, it may be best to reach out to one of our primary care providers. Primary care services offer support in managing physical and mental health, providing personalized guidance, preventative care, and early intervention for underlying issues. Partnering with a healthcare professional ensures that you’re taking a complete approach to your long tern health. 

Sources

1. Johns Hopkins Medicine. Healthy Breakfast. N.d. https://www.hopkinsmedicine.org/health/wellness-and-prevention/healthy-breakfasts

2. Mayo Clinic. Water: How much should you drink every day. 2022 https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

3. Johns Hopkins Medicine. 9 Reasons Why (the Right Amount of) Coffee Is Good for You. N.d https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-reasons-why-the-right-amount-of-coffee-is-good-for-you

4. Mayo Clinic Health System. Exercise conundrum: When's the best time to work out. 2024 https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/best-time-of-day-for-your-workout

5. Cleveland Clinic. 6 Ways To Feel Less Anxious in the Mornings. 2023 https://health.clevelandclinic.org/morning-anxiety