Mornings set the tone for our day. A healthy morning routine can lead to increased productivity, increased energy, and a more positive mindset. But if you’re suffering from post-lunch crashes, troublesome gut issues, or a general lack of motivation, your morning routine could be to blame.
At Biotiful, we’re on a campaign to teach people that a healthy morning routine doesn’t have to cost the world, nor does it require a huge commitment in terms of time and energy. In our latest blog, we’re going to share some super simple tips around nutrition, hydration and mindfulness that could form the backbone of your new healthy morning routine.
Nutrition
Breakfast is often called the most important meal of the day, yet studies indicate 38% of adults skip breakfast, citing reasons such as lack of time or no appetite first thing in the morning.
The reality is that a nutritious breakfast doesn’t need to require hours of prep, nor does it need to leave you feeling like you're about to burst! Here are some light, healthy breakfast options that won’t take up too much of your morning and will become a key part of your healthy morning routine.
Kefir yogurts
Yogurt-based breakfasts are a great option. They’re quick, healthy, filling, and best of all, they can be tweaked and tailored to your taste buds. A simple swap you can make to benefit your health and set you up right for the day is to change your usual yogurt for Kefir yogurt, an alternative packed full of live cultures that fuel your gut and support your overall health.
High in protein and available in many different flavours, Biotiful Kefir is a real winner. Combine with fresh fruit, nuts, honey, granola or chia seeds for a quick, easy, nutritious breakfast and the perfect start to a healthy morning routine.
Overnight oats
If you’re looking for a healthy breakfast option that can be prepared the night before, overnight oats are the perfect solution. Simply combine oats with our Kefir drink and leave overnight. Then, in the morning, add your choice of toppings; popular overnight oats ingredients include fruit, cinnamon, honey, peanut butter and dark chocolate. Oats are a great breakfast food because they keep you full all morning and help to balance blood sugar, so you will have consistent energy right through to lunch time.
Hydration
Alongside a nutritious breakfast, you should kickstart your body’s rehydration as part of your healthy morning routine. The easiest way to do so is to have a glass of water with your breakfast, or even before you sit down to eat. Many studies show that drinking water as soon as you wake up can boost metabolism, increase alertness and support the digestive system.
Gentle movement
Getting your body moving in a morning can help to wake you up both physically and mentally, but this doesn’t have to mean a gruelling gym session. There are various ways you can incorporate morning movement in your new healthy morning routine that don’t take up too much of your time.
For example, going for a morning stroll after breakfast is a great way to aid digestion while simultaneously waking up your joints and stimulating the brain. If you’re looking for something that can be done in the comfort of your own home, yoga, pilates or any form of gentle stretching can easily be scaled depending on how much time you have on your hands.
Mindfulness
A healthy morning isn’t all about your body, the final piece of your healthy morning routine puzzle comes in the form of your mental health. While fueling, hydrating and moving your body is important, there are a number of simple ways you can introduce mindfulness into your morning.
Journaling
Journaling can be a great tool to help you set yourself up for the day and go out into the world feeling positive and prepared. This can be as simple as taking ten minutes to plan out your day, so if you’re new to journaling, make a to-do list of all the things you have on that day whether work or life related. This can bring structure to your day and help you feel organised. Similarly, journaling could involve writing down things you achieved the previous day or making a note of anything you're grateful for in life at the moment to help bring a wave of positivity to your morning.
Meditation
Another way to bring a touch of mindfulness to your morning is by introducing meditation. Mornings can easily become hectic, especially if you have to deal with getting kids ready for school or making breakfast for your household. If you do find your morning routine becoming somewhat chaotic, finding a quiet corner of your home and taking ten minutes to simply breathe can ensure the chaos doesn’t spread to your mind.
Phone ban
Many of us are guilty of reaching for our phones the moment we wake up. However, studies have shown that screen time in the first hour of the day can negatively impact our mental health as well as our brain functioning, which can disrupt your new healthy morning routine. Instead, try to establish a new routine that involves getting your news from other sources and checking your messages later on in the morning.
Final thoughts
A healthy morning routine doesn’t have to be complex or costly, and most people should be able to work the simple steps mentioned above into their mornings. Doing so should see you benefit from a more energised body and a more focused mind. So why not join us by levelling up your morning routine and trying out some of the things mentioned above?