Three Easy Steps to Upgrade Your Morning

These days, it seems as though more and more people are talking about the importance of having some sort of morning routine. Opinions vary when it comes to what makes the “perfect” morning routine. I truly believe that each person is different, and no one else can tell us exactly what we need better than we can tell ourselves.

However, there are some actions that will benefit all of us, and they can be incredibly simple to incorporate even when you don’t leave much time in the morning for a full overhaul. Let’s get to it…

  1. Drink Water

I know what you’re all thinking… yes, we get it. Water is important.

But seriously, it’s SO important, especially first thing in the morning! When we wake up, we have spent at least 8 hours (hopefully) without anything to drink. Our bodies are working hard while we sleep, repairing and rebuilding, and we need to re-hydrate as soon as possible. Not only that, but our detoxification organs are also working away while we’re sleeping, and those toxins need to be released from our body somehow! Drinking water right away helps to ensure that we are flushing those toxins out. Proper hydration can increase energy levels, improve skin health and reduce headaches. The best time to start hydrating is right when we wake up!

Step it up by adding some fresh lemon juice or raw apple cider vinegar to your water. This will help to stimulate digestive juices and will therefore improve your digestive power for your first meal of the day.

Both of these should be diluted in water, and be sure to rinse your mouth with water afterwards to avoid any damage to the enamel of your teeth!

  1. Stimulate your lymphatic system

Our lymphatic system is not often thought about, but it is such an important part of supporting our immune system and flushing toxins out of the body. It is a network of tissues and organs and one of its functions is to transport lymph throughout the body, which contains white blood cells that are instrumental in destroying pathogens. However, unlike our circulatory system, the lymphatic system does not have a pump to help this process. We have to physically MOVE in order to get our lymph flowing! There are a few simple things that we can incorporate in the morning to stimulate this system, like dry brushing, exercise, and hydrotherapy showers. Incorporating a few minutes of stretching or movement when you wake up, followed by gently brushing your skin with a dry coarse bristled brush (always towards your heart), and then finishing off your shower with a blast of cold water, will do wonders in stimulating and supporting this system all day.

As an extra bonus, lymph is made up of about 95% water, so staying hydrated (see tip #1) is absolutely essential in keeping this fluid flowing!

  1. Drink coffee away from your breakfast

When it comes to breakfast and coffee, one size does not fit all. No matter what your breakfast typically consists of, removing your coffee from meal time can do wonders. Caffeine inhibits the absorption of some nutrients, especially minerals, therefore you’re losing out on some of those nutrients from your healthy breakfast when you pair it with a cup of coffee. On top of that, caffeine is a stimulant, and we all know how we feel when we consume a stimulant. The feeling of increased energy that we experience is from the release of hormones like adrenaline, which switches the body into a “fight or flight” state. This increases heart rate, blood flow to the extremities, and conversion and release of stored glucose. It also decreases blood flow and energy to the digestive system. This means that your breakfast is no longer being digested as efficiently. This can lead to further impaired nutrient absorption, as well as digestive symptoms like gas and bloating.

Coffee is not the enemy, but we need to be calculated in the way that we consume it. Water should always be consumed first, followed by breakfast, followed by coffee a couple of hours later.

If you’re thinking that you NEED a cup of coffee first thing in order to get going, I have a challenge for you. Try to incorporate all 3 of these steps for a week and see how your energy levels shift. It doesn’t take long to form new habits, and these three simple switches will set you up for success for the rest of your day, which will inevitably lead to better habits and decisions as time goes on.


Now tell me, what other habits do you incorporate into your morning routine that you couldn’t live without?


  Jen Ruel, C.H.N.C.
Jen loves to motivate and encourage others in their own health journey, and she believes that each person should navigate their path in a way that is as unique as they are. As part of the Naturmend team, she welcomes the opportunity to share knowledge and support with others within the community.

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