Life moves at a relentless pace, so it can be difficult to keep your thoughts clean. Stress, fatigue or overload can consume your mind more than you think. What can potentially help in these cases? Add some healthy habits to your morning routine.
Below, find out what Patrick Porter, PhD, neuroscientist and creator of the meditation app, BrainTap, and Kristen illeillemer, PhD, neuroscientist, whose research focuses on neurobiology, do every morning.
Technically, the first thing that dr. Porter does to support his brain health in the morning happens in the evening: he does not set an alarm. "One of the worst things you can do to your nervous system is wake up to a loud alarm," he says. If you can not wake up without one, he recommends choosing a relaxing tone.
Porter also uses a pillow that changes temperature, so that he wakes up naturally and the pillow raises his body temperature. On the other hand, dr. Kristen uses an alarm.
Both doctors find a few minutes each morning to meditate . They say that "meditation relieves stress and anxiety by lowering cortisol and epinephrine, which help to regulate blood pressure, heart rate and breathing patterns. Meditation also serves to create a brain synchronization that enhances creativity, learning , concentration and attention.
Water instead of caffeine
Dr. ëilleumier never starts her day with caffeine. Instead, it is hydrated with two glasses of water: The first with plain water, and the second accompanied by fresh lemon. Even dr. Porter attaches importance to hydration. He drinks three glasses of water before leaving the house.
None of them eat breakfast right away
Breakfast is a very important meal - it can either make or break your day. The food diet of every breakfast includes fruits, vegetables, cereals, nuts, seeds, etc. One of Porter's typical breakfasts is "oatmeal combined with cranberry".
Find time to exercise every morning
Dr. ëilleumier moves for at least an hour in the morning.
"I start my day with running, pilates and walking, in addition to 'resistance training' three days a week," she says.
Of course, everyone's body is different, so it is important to talk to a doctor to see which healthy brain habits can be effective (and workable) for you. For example, some find it impossible to wake up without an alarm, others prefer to train in the evening, and so on. The key is to create healthy habits that will make a difference in your brain health and longevity!
Source: Well & Good
