How to Start Your Day Like a Nutritionist
If you didn’t quite manage to stick to a morning routine in the winter months - we don’t blame you, winter can be tough! Now is the time to revitalise your mornings and kickstart your day feeling refreshed.
Registered Nutritional Therapist, Marilia Chamon, shares her science-backed steps that help her start her day feeling energised and balanced. Say goodbye to sluggish mornings, and start embracing small habits that will help you have a more organised and fulfilling start to your day.
I'm excited to share a peek into my morning routine - a blend of science-backed practices and personal touches that help me greet each day with vitality and balance. As a nutritional therapist and gut health expert, I understand the profound impact that a thoughtful morning routine can have on our wellness, especially for women.
1. The Foundation: A Good Night's Sleep
Believe it or not, my day begins the night before. Prioritising 8 hours of restful sleep is crucial for hormonal balance, cognitive function, and overall health. I make it a point to wind down with a relaxing night time routine - dimming the lights, disconnecting from electronic devices, and sometimes, a soothing cup of herbal tea. This preparation helps signal to my body that it's time to rest, supporting the natural circadian rhythms that govern our sleep-wake cycle.
2. Morning Rituals: Hydration and Cleansing
Upon waking, the first thing I do is rinse my mouth and engage in tongue scraping - a traditional Ayurvedic practice that removes bacteria and toxins accumulated overnight. Following this, I drink a glass of water with electrolytes to rehydrate my body after hours of fasting during sleep. Hydration upon waking is vital, ensuring your cells are primed to function optimally throughout the day.
3. Nutritional Support: L-Glutamine Supplement
Next, I take a glutamine supplement. L-Glutamine, an amino acid that plays a key role in gut health by supporting the integrity of the gut lining, acting as a critical fuel source for enterocytes, the cells that line the gut.
4. Coffee Ritual: More Than a Caffeine Fix
My morning coffee is much more than a caffeine fix - it's a cherished ritual that I eagerly look forward to each day. It signifies a moment of pause, where the act of making and savouring my coffee becomes a meditative practice. I enhance my coffee with collagen, a protein essential for healthy skin, hair, nails, and joints. Studies show that collagen levels naturally start to decline from the age of 30 and for that reason collagen supplements are part of my routine.
5. Embracing the Outdoors: Morning Light
Whenever possible, I step outside for a walk to expose myself to natural morning light. This exposure helps regulate our body's internal clock, boosting mood and alertness. On days when the weather doesn't cooperate, a walk at the gym still helps me achieve a sense of grounding and readiness for the day ahead. The benefits of natural light cannot be overstated, particularly for its role in vitamin D synthesis and supporting our natural sleep-wake cycle.
6. Nourishing Start: A Well-Balanced Breakfast
Returning home, I make sure to eat a well-balanced breakfast. This meal is key for setting the tone for the day - providing consistent energy and stabilising blood sugar levels. A balanced breakfast includes a mix of high-quality protein, healthy fats, and complex carbohydrates. This combination ensures sustained energy and focus, preventing the mid-morning crash often experienced with more refined, sugar-heavy breakfast options. Free Soul's Vegan Protein Blend is a great addition to my morning breakfast oats or smoothie bowl.
7. Embracing Your Morning
Starting your day with intention and mindfulness can transform your health and well-being. Each step of my morning routine is designed to nourish and prepare my body and mind for the day ahead.
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