Cart

Your cart is empty

Continue shopping now

The Importance of a Morning Routine

 

 

By: Gabrielle Yoo

 

Our bodies and minds love consistency— a solid routine and a set of morning rituals can brighten one’s day and kickstart it on a perfect tune. Having a morning routine is key to improving your overall quality of life and how you feel on a day to day basis, and the best part? It's free. Here are some AM routine basics that I recommend for anyone and everyone. 

 1.Routinely wake up with sunlight

We all follow a 24-hour cycle called circadian rhythm that dictates our wakefulness and sleepiness. The internal “clock” that resides in our body likes to respect this rhythm so we know when to wake up. Therefore, you are to follow this instruction and aim to get out of bed at the same time every morning. To help set this routine, go to bed at least 8 hours before waking up and set an alarm. Once you wake up, draw up your curtain and let your eyes detect the blue light from the sun. 

 

2. Morning hydration

One disadvantage of having a sufficient duration of sleep is not being able to drink water which can lead to dehydration. Imagine how much your body would be in need of water after that long 8 hours! So, the very first activity of the day is to drink a glass full (300ml) of water before anything else.

 

3. Move your body

During sleep, you are in a static position for a long period. Now that you are up and about to face the day, you should perform some dynamic stretches for all muscle groups and mobility exercises to increase the range of motion using these moves:

-Sun salutation

-Cat and cow

-Kneeling hip flexor stretch to half split

-World’s greatest stretch

-Side lying reach

-Table top pose one legged hip rotation


If you have a little more time and want to work on your cardiovascular health, improve blood circulation or increase strength, add 30-45 minutes of appropriate workout. 

 

4. Fuel your body with a balanced breakfast


It’s the most optimal time for your body to boost food absorption and digestion. A good breakfast can definitely set your diet on the right track. A balanced breakfast consists of a good source of carbohydrate, some healthy fat and protein along with essential micronutrients. Here are some of my recommendations:

-Organic rolled oats with nut milk, sliced banana, nut butter and chia seeds

-Smashed avocado on wholemeal sourdough bread with a handful of mixed berries

-Scrambled organic eggs with rye sourdough bread with a handful of spinach


The most important aspect of morning routine is to make it a routine. Be consistent and follow the same pattern with discipline, and you will witness the amazing variations from one day to another. May you wake up every morning with hopefulness and meet the better version of yourself. 




Previous
Next

The Wellness Club

Reducing Inflammation Through Exercise

Reducing Inflammation Through Exercise

Translation missing: ko.blogs.article.by Taylor Davis

By @coreflexpilates founder @chrisbardawil Joint pain after exercise, headaches or brain fog after a bad night's sleep, and digestive distress after eating are all symptoms of systemic inflammation. While there are many articles and discussions about various foods and diets to reduce inflammation, little attention is paid to reducing inflammation through exercise. Inflammation in itself isn't a bad thing....

Read more
Stomach Acid: the Key to Digestion and Glowing Skin

Stomach Acid: the Key to Digestion and Glowing Skin

Translation missing: ko.blogs.article.by Taylor Davis

By: @drmelissa.co The purpose of the human digestive system is to break down foods, absorb nutrients, and excrete waste; without this, humans would not be able to function. Stomach acid plays a key role in this process, allowing the body not only to survive but to thrive. After chewing, the food we eat travels to the stomach. The stomach churns and combines broken...

Read more
A Naturopathic Approach to Skin Health

A Naturopathic Approach to Skin Health

Translation missing: ko.blogs.article.by Taylor Davis

Q&A with Dr. Laura Belus 1) Tell us a bit about yourself    I am a practising naturopathic doctor in Mississauga Canada. My focus is on hormonal health, specifically when it comes to acne, PMS and fertility. My own journey...

Read more
Creating a Self-Care Routine for Busy Professionals

Creating a Self-Care Routine for Busy Professionals

Translation missing: ko.blogs.article.by Taylor Davis

By: @ericabassotherapy If you’re a high-achieving woman, you likely relate to juggling multiple responsibilities, from demanding careers to personal commitments. When we are overwhelmed, it’s easy to believe the limiting stories we tell ourselves about not having enough time. We must willingly embrace a different narrative: that self-care is not a luxury but a necessity. Incorporating self-care into your daily routine is...

Read more
Restrictive Diets: The Hidden Costs on your Gut, Mind, and Immune System

Restrictive Diets: The Hidden Costs on your Gut, Mind, and Immune System

Translation missing: ko.blogs.article.by Taylor Davis

By: @drmelissa.co ‘Restrictive diet’ is an umbrella term that encompasses changes to how, when and what one eats. To some, avoiding junk food is considered restrictive; to others, a restrictive diet may be as extreme as consuming food from only one food group or strictly avoiding others. Regardless, the ultimate question is, when do restrictive diets help and when do they harm?

Read more
Vitamin Sea: 5 Mind, Body, and Beauty Benefits of Ocean Water

Vitamin Sea: 5 Mind, Body, and Beauty Benefits of Ocean Water

Translation missing: ko.blogs.article.by Taylor Davis

By: @emma.walsh Author Isak Dinesen famously said, "The cure for anything is salt water: sweat, tears, or the sea." We all know that staying active and releasing emotions is vital for our health—and as someone who grew up on the coast going to the beach year round, I also believe...

Read more
Intermittent Fasting: Is It Right for You?

Intermittent Fasting: Is It Right for You?

Translation missing: ko.blogs.article.by Taylor Davis

By @coreflexpilates founder Chris Bardawil Over the past few years intermittent fasting has become the golden child of the wellness community all due to the miraculous effects it can have on your health.   Intermittent fasting is avoiding eating or drinking...

Read more
Skinimalism: A New Trend in Dermatology?

Skinimalism: A New Trend in Dermatology?

Translation missing: ko.blogs.article.by Taylor Davis

A Note from a Dermatologist: @dermahealthnutrition The world of aesthetic dermatology is experiencing a refreshing shift towards a trend known as "skinimalism" (Skin + Minimalism). This movement is a response to the overwhelming abundance of skincare products and complex routines that have dominated the beauty industry in recent years. At its core, skinimalism advocates a minimalist approach...

Read more
Burnt out? Here Are the Signs and Road to Recovery

Burnt out? Here Are the Signs and Road to Recovery

Translation missing: ko.blogs.article.by Taylor Davis

By: @ericabassotherapy  Many of us are busier than ever before. We juggle demanding careers, personal responsibilities, and social obligations to name a few, and if you’re a high-achiever this list may never seem to end. Burnout is a growing concern today due...

Read more
How Alcohol Effects Your Gut

How Alcohol Effects Your Gut

Translation missing: ko.blogs.article.by Taylor Davis

By: Megan Tomlin @gooodmoodfoood By now, almost everyone knows that alcohol is not the healthiest thing for our minds and bodies. But what do we know about the effect that alcohol has on our gut microbiome health? Before I answer this, there are a few terms I want to define for...

Read more
The Unseen Mental Health Challenges High Achievers Face

The Unseen Mental Health Challenges High Achievers Face

Translation missing: ko.blogs.article.by Taylor Davis

 By: @ericabassotherapy It's hopeful to see how much society has progressed in embracing mental health discussions. But as a mental health provider, I still notice gaps in our understanding of accurate mental health information. We can all get better at recognizing signs of mental health struggles and feeling empowered to seek support when needed. As a licensed...

Read more
The Importance of Skin pH for a Clear, Healthy Complexion

The Importance of Skin pH for a Clear, Healthy Complexion

Translation missing: ko.blogs.article.by Taylor Davis

By: @drmelissa.co The concept of the skin barrier has become a part of many skincare aficionado’s vocabulary, but what does it really mean?  It is important to remember...

Read more