Mindfullness

How to start your day off right

Science-backed tips for improving your health, starting with your morning routine:

• Do simple exercises. This is a great way to build muscle strength and improve circulation. This also boosts the production of brain-derived neurotrophic factor (BDNF), a hormone that encourages the growth of new brain cells and connections.

• Try mindfulness. Mindfulness meditation involves focusing your attention on the present moment. It has been shown to reduce stress, improve mood, and boost cognitive function.

• Take an early morning walk. An early morning walk exposes you to natural light, which helps to regulate your circadian rhythm and improve your overall health and well-being.

• Eat some bacteria. Fermented foods, such as sauerkraut and kimchi, are rich in probiotics, which are beneficial bacteria that can improve gut health. A healthy gut microbiome has been linked to a number of health benefits, including reduced stress and improved mood.

• Take deep breaths. Deep breathing is a simple and effective way to reduce stress, lower blood pressure, and improve heart health.

• Eat oily fish. Oily fish, such as salmon, tuna, and mackerel, are a good source of protein and omega-3 fatty acids. Omega-3 fatty acids have been shown to reduce chronic inflammation and improve cardiovascular health.

In addition, spending time in green spaces and learning new skills have been shown to have a number of health benefits, including reducing stress, improving mood, and boosting cognitive function.