Experts reveal key morning rituals for physical, mental health

In its article, Real Simple highlights that morning routine can have a profound impact on overall well-being, setting the tone for a productive and balanced day. 

The things we do each morning have more impact than we may realize, according to Dr. Jeffrey Egler, MD. 

Almost everyone is aware of the importance of hydration, yet it's common to go an entire day without drinking enough water. “Drinking a glass of water first thing in the morning aids digestion, supports metabolism, and helps eliminate toxins,” says Dr. Egler. 

Water can also enhance emotional balance by 26 per cent. Many people don’t realize that overnight dehydration is a primary cause of morning brain fog and impaired focus. 

Breakfast is often called the most important meal of the day, and for good reason. “Eating a nutrient-dense, fiber-rich, and plant protein-focused breakfast is key,” says Dr. Federica Amati, a nutritionist and medical scientist. 

Daily physical movement doesn’t have to involve a trip to the gym every morning. “Starting your day with some form of movement, whether it’s stretching, yoga, or a brisk walk, is key for boosting circulation, increasing flexibility, and setting your circadian rhythm if you can get outside in natural light,” says Dr. Amati. 

Activating your nervous system requires more than just waking up. Doing a quick three-minute somatic exercise, like body tapping with balled fists. This practice wakes up your nervous system to start the day and promotes healthy vagal tone, which enhances stress resilience and cellular health.

After completing a physical scan of your body, it’s time to focus on your emotional state. Dr. Amati recommends incorporating mindfulness and gratitude practices—such as journaling, deep breathing, and meditation—early in the day, ideally as part of your morning routine. 

Even when you're clear on what needs to be done during the day, setting intentions can help you become more mindful of how you approach those tasks. Taking a few moments to outline your goals and priorities for the day can increase focus and productivity, contributing to a sense of purpose.

Coffee is more than just a morning pick-me-up—it also offers benefits for gut health, according to Dr. Amati, who references a recent study. “The study revealed that coffee drinkers have a unique signature in their gut microbiome, specifically a ‘coffee-loving’ microbe called Lawsonibacter, which thrives on coffee,” she explains. 

By Naila Huseynova