With circadian rhythm in mind, mornings and evenings can be wonderful places to begin in your health journey. Adding one practice at a time onto an already existing routine can help it feel easier and more sustainable for the long haul.
These are not hard and fast rules, but researched concepts that I have implemented into my mornings over the years, and encourage you to try out. See what serves you, and what doesn’t. You may find yourself with more energy throughout the rest of your day!
Expose your eyes to the early morning sun.
This is something I have mentioned before, and will continue to do so based on both tradition and research. In early human life, we did not have alarm clocks or lights to keep on at night. We closed our eyes and opened them with the sun. This is our natural circadian rhythm at work. If we can wake up, open the windows (or even better, get outside) as soon as possible, our body will halt melatonin production. This will allow us to feel awake faster, and actually provide better quality sleep in the following nights. It will also boost serotonin, and support our immune system when done on a consistent basis.
Water, water, water before coffee.
Sleep is a naturally dehydrating activity, so make it a point for water to be the first thing you consume each morning. Try to drink one full glass of water while you’re making my coffee. Even implementing a smoothie or breakfast before the coffee will avoid altered cortisol levels in the morning. This will help avoid that jittery feeling and headaches. You may even find that the effects of your coffee last longer because you’re not digesting it on an empty stomach. When it takes longer to break down, the energy will be more sustainable.
Move in an intentional way.
Morning movement is incredibly important for hormonal balance and sustainable energy throughout the day. Morning walks benefit blood sugar regulation and a little bit of mindfulness – leave your phone tucked away. Another favorite method of movement is Kara Duval Pilates. She brings together mindfulness, breath work, rib cage alignment, and functional movements into enjoyable and interesting classes. She prompts the body to move throughout the day and full of energy. Her motto is “a human approach to movement designed for the long haul”.
Eating within 1-2 hours of waking.
There are so many methods and recommendations for the timing of eating and what is best. The main takeaway to remember is that not one thing is best for every person. So if you see someone making ultimate and extreme claims that there is only one way to do something, you may want to consume your information elsewhere. We are all bio-individual beings and deserve to be treated as such. But if you are particularly a body with female sex organs and hormone levels, you may want to try eating sooner in the morning. If you find low energy levels, brain fog, and fatigue being a part of your normal routine, you might not be eating enough and/or soon enough in the day. This goes along with the hydration and coffee talk above. And when it comes to what to eat, I try to make sure I am providing myself with at least healthy fats, fiber, and protein. This can look so different every morning, but if you are new to these concepts and looking for a simple option, I say smoothies and protein bites together. My favorite smoothies for nutrient density tend to follow the nutritionist, Kelly Leveque’s, Fab 5 concept on smoothie building. I also have a post of my own on my instagram page @pinnaclehillchiro.rachel for more information on nutrient dense smoothies.
These are not hard and fast rules, but rather concepts my patients have found helpful for more energy and hormone balance. If you’re finding yourself feeling low energy, try one of my tips to improve your morning routine for a bit and let me know how it went! And if you feel like you need more guidance, feel free to schedule a complimentary consultation with me.
