New Delhi: The way a person begins the day can influence energy levels, digestion, mood and overall well-being. While there is no universal morning routine suitable for everyone, health experts say adopting simple habits after waking up can help the body transition into an active state and support long-term wellness.
In a recent Instagram post, nutritionist Deepsikha Jain shared four morning practices that she recommends to promote hydration, gut health, energy levels and balanced blood sugar. Experts note that while such habits may benefit many people, individual needs vary, and medical advice should be sought before making significant dietary changes.
Begin the day with water
The first recommendation is to drink a large glass of water soon after waking up.
According to Jain, the body goes several hours without fluid intake during sleep, making morning hydration important for replenishing lost fluids. Drinking water after waking may also support normal digestive function and help maintain hydration throughout the day.
Health professionals generally advise adequate hydration as part of a healthy lifestyle, particularly in hot weather or after physical activity.
Black coffee with healthy fat
Jain also suggests consuming black coffee with a spoonful of healthy fat as part of the morning routine.
She says the combination may support gut health and help reduce inflammation while potentially easing constipation in some individuals.
However, healthcare experts caution that evidence supporting the addition of fats to coffee for these specific benefits remains limited. They recommend that people with digestive disorders, heart conditions or caffeine sensitivity consult a healthcare professional before making such changes.
Moderation in caffeine intake also remains important.
Get morning sunlight
Another habit highlighted by the nutritionist is spending around 10 minutes in the morning sunlight.
Exposure to natural light shortly after waking may help regulate the body’s internal biological clock, also known as the circadian rhythm.
Morning sunlight can support normal cortisol patterns, helping people feel more alert and awake during the day. Regular sunlight exposure also contributes to the body’s natural production of vitamin D, although the amount produced varies depending on skin type, location, season and duration of exposure.
Experts advise avoiding prolonged exposure during periods of intense heat and following sun safety practices where necessary.
Eat a protein-rich breakfast
Instead of beginning the day with sugary foods, Jain recommends choosing a high-protein, savoury breakfast containing healthy fats.
Protein-rich meals may help improve satiety, support muscle maintenance and reduce fluctuations in blood sugar levels after eating.
Balanced breakfast options can include eggs, sprouts, paneer, curd, pulses, nuts or whole grains, depending on individual dietary preferences and nutritional requirements.
Doctors and dietitians generally agree that a nutritious breakfast can contribute to sustained energy and better dietary habits throughout the day.
Small habits, lasting benefits
Health experts emphasise that no single morning routine guarantees better health. Instead, long-term wellness depends on a combination of balanced nutrition, regular physical activity, adequate sleep, stress management and consistent healthy habits.
Simple practices such as staying hydrated, getting some morning sunlight and eating a balanced breakfast can form part of a healthy lifestyle when combined with evidence-based medical advice.
Individuals with existing health conditions or specific dietary requirements should consult qualified healthcare professionals before adopting new nutrition or wellness routines.
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