3463: Easy Morning Routine for a Healthy Body and Mind by Beth Rush with Elly McGuinness on Morning Habits

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[00:00:22] This is Optimal Health Daily. Easy Morning Routine for a Healthy Body and Mind by Beth Rush with EllyMcGinnis.com. And I'm Dr. Neal Malik, your host and narrator. Hey there, happy Sunday and welcome to Optimal Health Daily or OHD, where I read to you from some of the most popular health and fitness blogs online. All right, let's get right to today's article as we optimize your life.

[00:00:52] Easy Morning Routine for a Healthy Body and Mind by Beth Rush with EllyMcGinnis.com. Your morning might consist of frantically rushing, from hitting the snooze button and grabbing a bite, to picking out clothes and heading out the door. Many people feel behind even before the day has started. Complex and lengthy morning rituals can feel like a luxury, but add pressure to your already hectic day.

[00:01:17] However, you can still enjoy your mornings by simplifying and doing an easy morning routine. The important thing is to add small, intentional habits that can set a positive and healthy tone for your well-being and the day ahead. Why Mornings Matter More Than You Think A positive start to your day creates a compounding domino effect that can last all day.

[00:01:41] Small accomplishments in the morning can serve as a source of momentum, leading to more positive choices, ensuring productivity, and reducing stress. An established routine helps automate key decisions so you can conserve your mental energy for more important and complex tasks later in the day. A morning routine can also act as a stable anchor amid the chaos of work and personal life. It doesn't have to be complicated and long-winded.

[00:02:08] In fact, it's much better to incorporate an easy morning routine that you can do daily, rather than a complex one that you will only do once. The Evolving Nature of Wellness The wellness industry is a dynamic space, with plenty of emerging technologies, ideas, and trends cropping up. Still, the industry is young. Wellness wasn't an established concept until the 21st century, when medical establishments focused on prevention and healthcare costs soared.

[00:02:38] The evolution of wellness in the past 20 years, from fat-free diets and Thighmasters to today's red light therapy and protein-packed snacks, has shown that wellness takes many forms. Nutrition, sleep, mental health, and other factors all play a role in improving your well-being. The most important thing is that you listen to your body and address what you need.

[00:03:03] Doing so is a key part of incorporating effective wellness practices into your routine. Easy Morning Routine Tasks Here are some easy additions you can incorporate into your mornings. 1. Let Light In An easy morning routine task that only takes a second is letting light in by opening your windows. Exposure to natural light upon waking is a powerful signal to your body's internal clock, or circadian rhythm.

[00:03:32] When your internal clock is aligned, you can sleep more restfully. Low exposure to sunlight is correlated with poorer mental health, such as anxiety and depression. Make sure to open your blinds and curtains as soon as you wake up. For prolonged exposure, do some stretches or write a journal entry by your window. You can also take a short walk outside. 2. Hydrate Before You Caffeinate While you're asleep, your body becomes dehydrated due to breathing and perspiration.

[00:04:02] As such, it's important to restore fluid balance first thing in the morning. Water plays an important role in thermoregulation, blood pressure, nutrient transportation, and waste removal. As a consequence, dehydration can lead to short-term cognitive impairment, such as poor concentration, fuzzy memory, and slow reaction time. Drinking water can help reverse this state. To ensure a seamless and easy morning routine, prepare a glass of water the night before.

[00:04:32] Place the glass on your bedside stand, on the kitchen counter, or inside your refrigerator. This way, you don't have to remember to drink since it's already laid out for you. And you can add a squeeze of lemon for vitamin C. 3. Move Your Body, Shift Your Mind Morning movement doesn't have to be strenuous exercise or going to the gym right after waking up. Focus on gentle movement that shifts your body from rest to alertness. A few minutes of activity improves blood circulation,

[00:05:01] delivering oxygen and nutrients to your muscles and your brain. There are plenty of movements you can incorporate into your morning routine. Ideas for light movement include yoga sun salutations, dynamic stretches, a brisk 10-minute walk, jumping jacks, foam rolling on your major muscle groups, tidying your home, or dancing to a fun beat. Beyond light daily movements, strength training exercises twice a week can help you maintain functional health.

[00:05:31] Examples include calisthenics, free weight exercises, resistance band exercises, and machine-assisted weights. Even simply carrying your groceries is a significant strength training exercise. 4. Find Stillness in Mindfulness Mindfulness is a powerful activity that directs your attention toward the present moment. It helps you focus instead of planning and worrying for the day ahead. In fact, just 10 minutes of mindfulness per day can have significant benefits.

[00:06:01] For instance, mindfulness can help decrease stress, ease anxiety, and reduce depressive symptoms. You can practice deep breathing exercises or simply sit in silence for a few minutes. Guided meditation apps are also available if you want calming instructions over relaxing tunes. You can also be more mindful by writing your thoughts in a journal without self-editing or by drinking your morning coffee without doing anything else.

[00:06:29] 5. Start Small, Win Big An easy morning routine is all about small wins, building up to larger and more important things. If you start out with your most brain-intensive tasks, you can get overwhelmed. Instead, focus on tiny wins, such as answering an email. After checking off those tiny wins, move on to more substantive and challenging tasks. Starting small makes the barrier to entry gentler for your mind.

[00:06:59] You can even incorporate habit stacking by linking a new habit to an existing one that you do automatically. For example, after I turn off the alarm, I immediately open the curtains. Or, after I drink a glass of water, I do five deep breathing exercises. For work-related tasks, it can be as simple as as soon as I open my laptop, I review my previous day's work. And 6. Dump Tasks on Paper

[00:07:28] All too often, people find themselves distracted by the number of thoughts whirring in their minds or popping up from social media and the outside world. In order to rein in this flood of thoughts, make sure you do a brain dump by writing all your to-dos, worries, ideas, and other thoughts onto a piece of paper. Doing a brain dump helps clear your mind so these thoughts don't distract you during the day. You can also look back and reference these items when you think you missed something.

[00:07:57] Sorting these tasks and thoughts can also help you prioritize your day. Creating an easy morning routine and embrace the journey. Your goal shouldn't be to achieve a perfect morning routine. Instead, opt for an intentional one that is curated to your needs. This way, the changes you make are more sustainable and won't add to the pressure of your mornings. Remember that an easy morning routine nourishes you in small but powerful ways. Make sure to give yourself grace

[00:08:27] and self-compassion on days when you feel low on energy or stressed out, even if you can't do the routine. It's okay to miss days. It doesn't mean you failed. It just makes you human. The goal is progress and not perfection. Start tomorrow by choosing one of the actions discussed. Drink a glass of water, take five deep breaths, or pull the curtains and bathe in sunlight. See how these things magically transform your mornings.

[00:08:59] You just listened to the post titled, Easy Morning Routine for a Healthy Body and Mind by Beth Rush with elliemcginnis.com and I'll be right back with my commentary. One thing I love about summer is how easy everything feels. The days are a little more relaxed and I find myself reaching for the same comfortable go-anywhere pieces again and again. And Quince has exactly that. Quince's 100% European linen pants and shirts are lightweight, breathable, and easy to just throw on, starting at just $34.

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[00:09:59] for free shipping on your order and 365-day returns. Now available in Canada too. That's q-u-i-n-c-e dot com slash OHD for free shipping and 365-day returns. quince.com slash OHD. Hey, it's Christy from Lululemon. I'm in the office with what's new and the Breezley collection has definitely caught my eye. If you're like me and want to add some lighter, airy pieces to your wardrobe,

[00:10:28] this is a great place to start. There's a Breezley tank, shorts, and pants, all in our Swift fabric, which is super lightweight and stretchy. They're flowy staples you can mix and match for a really easy, elevated vibe, whether it's to and from the studio or just for every day. The Breezley collection is in store now or you can shop online at lululemon.com. Dr. Neal Malik here with my commentary. Today's author, Beth, said that with all of the stimuli in our environment, it can be easy for us to become distracted

[00:10:57] and we may end up forgetting important tasks. It was suggested that we make a to-do list, write down our worries, ideas, and other thoughts on a piece of paper. This allows us to clear our minds so these thoughts don't distract you during the day and they won't burden your mind either. That way you don't have to stress about trying to remember everything. Personally, I found this practice super helpful. In fact, I still remember during a job interview, I was asked this exact question. This position

[00:11:27] will require you to juggle multiple responsibilities with varying deadlines. How do you plan to manage these multiple responsibilities and deadlines? My mind scrambled a bit trying to think of some elaborate method or technology I could name drop to try and impress them. But I came up with nothing. So instead, I responded by saying I make lists. I make a list of all the tasks that need to get done. Then, I prioritize them in order of importance and deadlines.

[00:11:56] The end. They seemed to like this response. I did eventually land the position. And, more importantly, I still use this practice to this day. Keep a pen and paper on your nightstand and use it first thing in the morning to jot down what you plan on accomplishing that day. I love that it helps me relieve all of that burden on my mind because now it's on paper so I don't have to remember it. Give it a try and I promise you're going to like it. All right, that'll do it

[00:12:26] for today's episode. Thank you so much for being here. Thank you for sharing this show with someone. Thank you for listening every day. I hope you have a great rest of your weekend and of course, I'll see you back here tomorrow where your optimal life awaits. Let's do it. Let's do it. Let's do it. Let's do it. Thank you.