Here are just a few simple and general tips you can begin to incorporate into your morning which can greatly help to support mental and emotional health on a daily basis. Of course there are many things that you can do but keeping it simple is the key to creating new and healthy life lasting habits. With anything it’s a practice and it takes persistence. Be patient with yourself and if you intuitively know you need to apply a bit of tough love to get these habits going DO IT – You’ve got your back!
Get up and get going at a regular time preferably before 8am (don’t lie in bed overthinking and getting stressed). We are cyclical beings – we operate best when we have a daily routine (just the same as little kids cope better when they have a set routine). Having a regular wake up & get out of bed time helps our body clock, hormonal balance and mental & emotional health. If you need to trick yourself into this new habit – make appointments early, commit to an earlier yoga/gym class to get you going.
Hydrate yourself – Start the day with 2 or 3 glasses of filtered water first thing to flush out toxins, encourage your bowels to move and give you energy to operate at your best. Have your water warm if you prefer and add lemon juice to aid absorption.
Do some exercise – even a 15-20 minute walk around the block – this will get you breathing deeply, reduce your cortisol, stimulate your metabolism and release endophins. If the weather’s not great get creative & exercise inside – Dance to some happy, cheesy tunes, find a yoga youtube channel or dust off the old cross trainer. Just get your heart rate up and move for 10 to 30 minutes.
Balance your mood and blood sugar by having a good breakfast within the first couple of hours of rising. When we wait longer than this to eat the body releases extra cortisol (one of our stress hormones) as it thinks you’re in starvation mode. Make sure this meal includes protein, good fats and healthy carbs such as eggs/ sardines/ tuna/ turkey/ chicken/ feta with a piece of organic Sourdough or a healthy Gluten free bread plus veggies like tomato, spinach, broccoli, mushrooms etc. Or enjoy a low sugar nut & seed based muesli mix with natural dairy or coconut yogurt, berries & cinnamon. If you are time poor make a dairy-free protein super food smoothie. Give yourself time to sit down, eat, chew properly and enjoy your breakky. I have clients come back and tell me all the time that they can’t believe how much better they feel when they have a proper breakfast in the morning.
And if you are prone to feeling anxious, irritable, jumpy or on edge BE YOUR OWN BEST FRIEND and avoid or greatly reduce your caffeine intake including coffee and regular tea – especially first thing on an empty stomach. This will give your nervous system, adrenal glands and blood sugar spiking (which triggers anxiety) a break. I know it can be a tough habit to break but the rewards are huge when you can experience a smooth and gentle day coping better with stress and feeling more calm, focused and grounded. Try it for a couple of weeks and see how you feel. Find some delicious caffeine alternatives that you enjoy and stick with it.
Love and Healing
Remember to always consult with a health care professional before taking herbs and supplements especially if you are unsure, taking medications, have an illness or if you are pregnant or breastfeeding. Always take into consideration your individual lifestyle and food requirements before following general health advice. Contact Me to make an appointment to discuss your individual and specific health care needs.