The way your morning starts sets the tone for the day and shapes the mindset that you take into the rest of the day.
A healthy morning routine is to get the mind in the right space for a more productive, rewarding day, said Candice Sessions, Laager marketing manager.
As a result of busy lifestyles and technology, hectic mornings lead to feelings of disconnection among family members, overstimulated young minds, and anxiety for adults.
According to the London School of Economics, routines automate basic elements of daily life, and help conserve energy to dedicate towards achieving goals during the day. When a routine is disrupted, what was previously automated now requires conscious thought.
Sessions shares tips for a healthy morning routine:
Start the day before
Take whatever steps you can the night before to make the start of the day as smooth as possible. Pack your bag and set out clothes for work. For those with school-going children, packing school lunches and ensuring homework and sports kit are ready for the next day.
Wake up at the same time daily
Human bodies follow a circadian rhythm, which is the physical, mental, and behavioural changes over a 24-hour day. This rhythm relies on consistency for optimum mental and physical function. Humans should be waking up at the same time every day – and ideally going to bed at the same time. Get into a routine of waking up at the same time, and not hitting that snooze button. Dr Neil Stanley, a sleep expert, explains that the alarm clock triggers a “fight or flight response”. Pressing the snooze button repeats this process, which is not a good way to start the day.
Move the body
One of the first things everyone does upon waking is stretch. The reason for this is that the body has been mostly sedentary for around eight hours and now craves some movement. This is a good time to get the body and mind active with a bit of exercise. This does not have to be a running or gym session, but just a few minutes dedicated to yoga, Pilates, or a walk around the garden.
Switch out the coffee for a cup of tea
Too often, people wake up and reach for the caffeine as an extra kickstart to the day. However, research conducted by Stephen Miller, a PhD candidate at the Uniformed Services University of the Health Sciences in Bethesda, indicated that cortisol levels peak between 08:00 and 09:00, with coffee consumption actually blunting the natural effects of this. Cortisol is a hormone which makes people feel alert and awake. Rather replace the coffee with a cup of tea and, if possible, Rooibos tea. Rooibos, a caffeine-free beverage, comes with health benefits like lowering the risk of heart disease and type 2 diabetes while boosting antioxidants, and is ideal for the whole family to drink.
Enjoy a healthy breakfast
Breakfast is the most important meal of the day for a reason. After eight hours of “fasting”, the body needs to refuel as a way to support the physical and mental requirements ahead. According to the University of Washington, eating breakfast has been associated with improved academic performance in children, and a decreased risk of obesity. Avoid sugar-laden snacks and cereals, and opt for a more nutritious breakfast that includes unprocessed foods from each of the five food groups: fruits, vegetables, grains, protein foods, and dairy.
Connect while disconnecting
Too often, the morning involves checking the cellphone first thing, followed by the TV blaring with bad news, and children lost in their tablets or cartoons. This is not a good way to start the day. A French study has found that screens before school can negatively impact a child’s language ability – and is not any better for adults either.
An NPJ Mental Health Research piece indicates that “ . . . the ubiquitous availability of digital devices and the high levels of engagement and social expectation to always be available may impact both physical and mental health”. Ditch the devices, and rather spend some time together as a family enjoying that morning cup of tea and breakfast around the table. Starting the day with family bonding time will help the whole family start the day in a positive headspace.
Laager Rooibos has a range of pure Rooibos and flavoured Rooibos for the whole family. For a range of healthy recipes, advice and tips, visit the Joekels website at joekels.co.za or @LaagerRooibosTea on Facebook and Instagram.
