Health:: how make Healthy morning

Health::how make healthy morning

5 Tips for a Healthier Morning

• Give your morning routine a makeover. Does your morning go anything like this? ...
• Slow down. Get into a relaxed mode by meditating. ...
• Hydrate. "First thing each morning, even before drinking coffee, drink at least 8 ounces of water," Reyes suggests. ...
• Breakfast on proteins, not carbs. ...
• Get moving. ...
• Have a good night.

Wake Up Early . 

Early risers reap many benefits. Some of these benefits include the following:

Being able to go through your morning routine in a calmHaving time for introspection and getting yourself in the right frame of mind.

The quiet morning hours are a great time to get things done.

You can get an early start on your goals, such as getting daily exercise or tackling a 30-day challenge.

Waking up early will also allow you to practice the eight habits explained below, which will help you to start your day in high spirits, ready to tackle anything that life throws at you throughout the day.

Smile and Think Something Positive

As soon as you wake up, smile.When you smile your body releases the feel-good neurotransmitters dopamine and endorphins. This means that by smiling first thing when you wake up you’ll be starting your day in a better mood.

In addition, when you smile your mood is further lifted by the release of serotonin.

Smiling strengthens the immune system, so by smiling first thing in the morning and remembering to do it throughout the day you’ll be warding off disease, specially during flu season.

If you have trouble getting yourself to smile in the morning, force your

Make Your Bed. Get up and make your bed. Gretchen Rubin, author of “The Happiness Project”, indicates that a simple way to be happier is to

make your bed every morning

By taking this small step to create outer order, you create inner calm. It’s something small and doable which gets your day started off right.

In addition, Naval Adm. William McRaven, ninth commander of U.S. Special Operations Command, said the following about making your bed 

Drink Warm Water With Lemon. After brushing your teeth drink a tall glass of lukewarm water with half a lemon –or one whole lemon–squeezed in it. This is an easy health tip which will do all of the following for you

Lemon water cleanses and stimulates the liver and kidneys.

Lemons have lots of Vitamin C, which helps to protect you from catching a cold.

Drinking lemon water alkalizes the body — when the body does not have sufficient alkalizing substances and is overly acidic, it takes these substances from the bones or vital tissues.

The antioxidant properties of lemons help combat free radical damage, which keeps your skin looking young and healthy.

Meditate . 

Start your day with stillness by meditating in the morning. Meditating does everything from improving your focus to reducing stress, improving emotional stability, and preventing common health ailments. You can start simply by focusing on your breath for three minutes each morning, and build from there.

Do the following:

Sit in a comfortable position.

Close your eyes and focus on your breath.

Inhale for 4 counts, retain for 4 counts, and exhale for 8.

Every time you feel your mind wandering, bring it back to your breath.

Do this for three minutes.

Eat a Healthy Breakfast.

 You’ve already heard this a thousand times, but I’m going to say it again: breakfast in the most important meal of the day. A healthy breakfast consists of lean protein, whole grains, and healthy fats. You’ll gain all of the following benefits from eating a healthy breakfast:

You’ll be less hungry throughout the day.

You’ll have better focus and concentration.

Skipping breakfast is tied to being overweight.

You’ll have more energy.

You’ve already heard this a thousand times, but I’m going to say it again: breakfast in the most important meal of the day. A healthy breakfast consists of lean protein, whole grains, and healthy fats. You’ll gain all of the following benefits from eating a healthy breakfast:

You’ll be less hungry throughout the day.

You’ll have better focus and concentration.

Skipping breakfast is tied to being overweight.

You’ll have more energy.

Important exercise

Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. 

Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. 

Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.

Do about 10 to 15 raises for each side

Leg Squats

Not just legs are involved but also hips and knees.

Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners...