(BlackDoctor.org) -- When the sun comes up and you begin to stir, what runs through your mind? When your eyes open and your mind and body begin to awaken from a night of sleep, what happens? What does your mind do? What does your body want?

How we begin our day has an overwhelming impact on all the hours that follow, whether you groan out loud and bury your face under the pillows, resenting having to wake up at all, or your mind immediately begins to race before your feet even hit the floor. Now, many of you may say there is no alternate formula for the morning routine – the start of the day has and forever will consist of getting up, supervising the children, running for the coffee-maker and heading out the door in a mad rush for the office. Many will argue that they’re just simply not “morning people.”

Like you, mornings aren’t necessarily my favorite time of the day either. But last year, I began working with a health and wellness coach, and this investment in my health inspired me to follow his prescription for a healthy morning routine as often as possible. I learned to make the shift towards better morning self care. Yes, it certainly seemed like a stretch to me, but the benefits have far outweighed the challenges and inconveniences.

The following four insights explore how to begin your day in as healthy a way as possible.

Mindset

Recent studies have revealed that attitude and thoughts have a direct impact on health. Scientific observation has also shown that the simple act of smiling or laughing---even “fake” laughter or smiling---increases the levels of beneficial hormones circulating in the bloodstream. When you wake up, it’s important to consider making an effort to begin your day with a smile. If you have a partner willing to play along, make a pact to begin the day by turning towards one another and beginning the day with a smile or a laugh. When you do, endorphins and other “feel good” hormones will immediately be released and lift your mood as your brain awakens.

Also, try to make a habit of keeping your mind from immediately going into overdrive when you first wake up. Turn off the to-do lists, turn your mind away from what has to be done, and give your mind the chance to awaken gently. To-do lists are indeed important, but launching into them when you first wake up will cause stress hormones like cortisol to be released, a physiological process it is best to avoid first thing in the morning. (One suggestion is to keep a pad of paper near the bed and write down your to-do list before going to sleep).

Another way to keep your mind from going directly into logical left-brain mode upon awakening is to linger in a dreamy state, maybe writing down your dreams or sharing them with your partner.

Meditation

There are many forms of meditation, and it is not the purpose of this article to explain them in any detail. However, beginning the day with even three minutes of conscious breathing with your eyes closed and your mind relaxed can invoke “the relaxation response” and help you to begin the day with focus and mental clarity. Whether you just close your eyes and breathe, recite a favorite prayer, or simply allow your mind a few minutes of rest, taking those moments for the mind to “reboot,” can have far reaching benefits throughout the day.

One easy meditative technique is to sit up with your spine straight and your head up (even in bed), gently close your eyes and just breathe. As for your thoughts, a famous Zen teacher once said that you can just allow your thoughts to pass across the screen of your mind like clouds across a clear blue sky. There is no effort to stop your thoughts or to latch onto them. Rather, they roll by and you acknowledge their presence without attachment. The same Zen teacher also said that you can invite your thoughts through the front door of your mind and allow them to leave through the back door of your mind---just don’t invite them for tea!

Movement

Getting your body moving in the morning is another technique for starting the day right. Whether you do yoga, Tai Chi, jumping jacks, push-ups, or go for a walk, getting your blood circulating is crucial to feeling good. A simple way to do this is to stand still and begin gently tapping and slapping your body from your feet to your head. Use your open palm, slapping the soles of your feet, lower legs, upper legs, belly, low back, chest, arms, back of your shoulders and neck, even your head and face (gently!).
When I’m pressed for time in the morning, I simply do 100 jumping jacks and a few simple stretches, waking up my muscles and getting my blood going quickly and efficiently. It doesn’t really matter what you do, but it’s crucial that you do it.

Morning Nutrition

Without delving too deeply into nutrition, the negative effects of large amounts of caffeine and sugar on the body have been scientifically demonstrated. While Americans are quick to fill their morning bellies with sugary cereal, “high octane” coffee or greasy eggs and breakfast meat, there are many more beneficial choices.

Many nutritionists feel that the optimal morning foods are fresh fruit and nuts, and others will add that high-quality protein (like whey protein) is another good choice. Whey protein (especially those brands without cane juice, fructose or other added sugars) is an excellent morning food. Here’s a recipe for a nutritious morning smoothie:

1 scoop of high-quality whey protein (sweetened only with xylitol or stevia)
½ a cup of frozen fruit (with no added sugar)                                                                     
½ cup of unsweetened fruit juice                                                                                        
½ cup of unsweetened soy milk, hemp milk, oat milk, almond milk, etc.

Enjoy this recipe with a small handful of nuts (walnuts are very heart healthy)!

Conclusion

A morning routine is something that takes time, discipline, planning and a serious desire to make positive changes to your routine. If you have small children and/or a partner, try to slowly develop a schedule that helps each of you follow individualized morning routine. Remember that practicing disciplined self-care sets an incredibly positive example for children.

Making the choice to put your health first by integrating a morning routine into your day may seem overwhelming at first, but as you begin to experience the benefits, you will realize how the quality of your day - and your life - will increase exponentially. Even choosing just one of the above-mentioned insights will deliver benefits almost immediately, and perhaps inspire you to add another at a later time.

We would love to hear about your successes as you give these techniques a try!

By Keith Carlson, RN, BSN, BDO Contributing Writer