Having a good breakfast is directly tied to improved overall health, lowered risk of contracting chronic illnesses and heart disease, and numerous other cognitive advantages. You’re less likely to develop lifestyle diseases if you start your day with a healthy, low-cholesterol breakfast. Below are some helpful tips that can help you make the perfect breakfast routine:
Getting up simultaneously every day, especially on the weekends, is crucial to a great start to the day. In the early hours of the morning, blood pressure increases, cortisol levels rise, and melatonin levels fall.
For most people, getting up in the morning is more accessible when their bodies run regularly. Sticking to a pattern is critical once you’ve gotten out of bed. Morning rituals are vital for establishing a positive tone for the day and providing a space for one’s personal needs. Consider that each person’s morning routine will be unique and that it may take some experimentation before discovering what works for you.
Don’t visit social media platforms immediately after you wake up
Connect with your body and emotions before checking your phone for updates on friends and strangers. Being connected in the morning is critical since we are disconnected for so much of the day. Without the influence of family or friends, you may create your territory. FOMO, or the “fear of missing out,” has been linked to social media use in the new research. FOMO has been associated with reduced life satisfaction, a worse mood, and emotional dissatisfaction in the long term. In the morning, stay away from these kinds of thoughts.
Mornings are an excellent opportunity to get your mind in gear for the rest of the day. YogaGlo is a fantastic app for beginners and Headspace and Calm. You may use your phone to play an uplifting song for 3-4 minutes, do heart-pumping activities, and finally meditate.
Drink a lot of water in the morning
Drink 16 fl oz of purified water instead of starting your day with a cup of coffee, which has a diuretic impact and can cause dehydration. Warm lemon water, utilized in Ayurvedic medicine as a calming and digestive-friendly choice, is a popular way to break the fast.
Studies show that protein-rich beverages may help prevent muscle injury and assist muscle recovery, which is why many individuals enjoy a protein juice before or after working out.
Ensure your Breakfast is Packed with Minerals and Vitamins
Don’t wait until the evening to take your daily vitamins; get in the habit of doing so in the morning. While magnesium is best taken at night to help you sleep, other supplements are best taken in the morning. Note where they are so you don’t forget to get them. You can also supplement your vitamins and minerals naturally by taking a protein juice daily.
Use a mobile pill organizer to keep track of your vitamins while on the go. Some of functional medicine’s most typical supplement recommendations are omega-three fatty acids, vitamin D, magnesium, and probiotics. We’ll talk more about supplements in a future post.
Adopt Time-Restricted Eating
Time-restricted eating falls under intermittent fasting. The idea is to abstain from food and caloric beverages for a designated window of time to promote your body’s ability to repair itself. Time-restricted fasting windows generally vary from 12 to 16 hours. Fasting has numerous advantages, including weight loss, inducing autophagy, improved cognitive function, and increased longevity. Enhancing insulin sensitivity is one of the most important advantages of fasting.
Insulin resistance is associated with metabolic syndrome, type 2 diabetes, heart disease, and other chronic diseases. It is mostly caused by bad lifestyle choices and is directly linked to obesity. In a recently published small randomized control study, researchers discovered that eating within six hours enhanced insulin sensitivity, reduced oxidative stress, regulated blood pressure, and reduced evening hunger. It also increases metabolism and weight reduction.
How your day starts is crucial in determining your productivity for the rest of the day. Having a good breakfast routine is the first step to ensuring you get a perfect start to your day. Follow the tips outlined in this article to make your perfect breakfast routine.