Every morning can be a challenge – whether you’re sitting in the rush-hour traffic or running to catch the train – in a torrential downpour. With all the problems and hassles we have to face before it’s even time for a coffee break, mornings can be the hardest part of our entire day.
What’s more, the first few hours after you wake up really do set the tone for the rest of the day. So it’s important to begin with a calming ritual (or two, or three!) to help you better manage stress and give you that zen-like poise you’ll need to make it through the next eight to ten hours. Here are a few suggestions you may want to consider incorporating into your morning routine.
Start with a soothing serenade
As you’re making coffee and ironing your shirt, switch on the stereo or power up the computer speakers. But unless you find traffic reports, weather forecasts and shouting disc jockeys relaxing, avoid the morning radio shows.
Instead, opt for calming classical music – it’s been scientifically proven to reduce stress (and it’s even claimed that it helps plants grow faster). Or, if you enjoy talk radio, listen to a podcast on a topic you enjoy (unlike traditional radio, you don’t have to hear those loud, annoying, nerve-jangling commercials!).
Strike a (yoga) pose
Even if “downward-facing dog” doesn’t sound particularly relaxing, a recent study by Ohio State University found that women who routinely practised yoga had lower amounts of the cytokine interleukin-6 (IL-6) in their blood, a stress marker associated with ageing.
Yoga is also believed to improve circulation, boost serotonin (a neurotransmitter that at low levels can adversely affect your mood), and enhance flexibility. So it’s worth considering a morning yoga class or even at-home session – there are plenty of yoga DVDs and online classes available for you to do in the privacy of your bedroom or living room.
Fuel up with a healthy breakfast
Given the proliferation of fast-food breakfast options (cinnamon rolls! buttery croissants!) and our busy schedules, it’s tempting to start the day with a quick calorie-laden binge. However, before you reach for that mega-mocha-chocolate-latte, consider the impact – and the alternatives.
While there is some disagreement in the nutrition community as to whether an unhealthy breakfast is any worse than no breakfast at all, it’s clear that a healthy option should always be your first choice. For instance, try switching coffee for an invigorating green tea, which has been shown to potentially fight cancer, heart disease and diabetes, among other serious health disorders.
Walk your way to a better morning
If you don’t normally fit exercise into your morning routine, it may sound like a daunting prospect. But even if you’re not the type to finish a 10K run before 6 am, a moderate walk will help boost your energy levels and combat stress for the rest of the day. Consider asking for more flexible work hours, or stagger your commuting times; go to work later or come home earlier to beat the peak-hour crowds, or even walk or cycle to the office instead. Or if that isn’t an option, just park your car, or get out of the bus or train a bit further away from the office than usual and enjoy the stroll, or walk to a nearby café to meet a friend for that cup of green tea.
What’s more, the first few hours after you wake up really do set the tone for the rest of the day. So it’s important to begin with a calming ritual (or two, or three!) to help you better manage stress and give you that zen-like poise you’ll need to make it through the next eight to ten hours. Here are a few suggestions you may want to consider incorporating into your morning routine.
Start with a soothing serenade
As you’re making coffee and ironing your shirt, switch on the stereo or power up the computer speakers. But unless you find traffic reports, weather forecasts and shouting disc jockeys relaxing, avoid the morning radio shows.
Instead, opt for calming classical music – it’s been scientifically proven to reduce stress (and it’s even claimed that it helps plants grow faster). Or, if you enjoy talk radio, listen to a podcast on a topic you enjoy (unlike traditional radio, you don’t have to hear those loud, annoying, nerve-jangling commercials!).
Strike a (yoga) pose
Even if “downward-facing dog” doesn’t sound particularly relaxing, a recent study by Ohio State University found that women who routinely practised yoga had lower amounts of the cytokine interleukin-6 (IL-6) in their blood, a stress marker associated with ageing.
Yoga is also believed to improve circulation, boost serotonin (a neurotransmitter that at low levels can adversely affect your mood), and enhance flexibility. So it’s worth considering a morning yoga class or even at-home session – there are plenty of yoga DVDs and online classes available for you to do in the privacy of your bedroom or living room.
Fuel up with a healthy breakfast
Given the proliferation of fast-food breakfast options (cinnamon rolls! buttery croissants!) and our busy schedules, it’s tempting to start the day with a quick calorie-laden binge. However, before you reach for that mega-mocha-chocolate-latte, consider the impact – and the alternatives.
While there is some disagreement in the nutrition community as to whether an unhealthy breakfast is any worse than no breakfast at all, it’s clear that a healthy option should always be your first choice. For instance, try switching coffee for an invigorating green tea, which has been shown to potentially fight cancer, heart disease and diabetes, among other serious health disorders.
Walk your way to a better morning
If you don’t normally fit exercise into your morning routine, it may sound like a daunting prospect. But even if you’re not the type to finish a 10K run before 6 am, a moderate walk will help boost your energy levels and combat stress for the rest of the day. Consider asking for more flexible work hours, or stagger your commuting times; go to work later or come home earlier to beat the peak-hour crowds, or even walk or cycle to the office instead. Or if that isn’t an option, just park your car, or get out of the bus or train a bit further away from the office than usual and enjoy the stroll, or walk to a nearby café to meet a friend for that cup of green tea.
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