Dr. Rose Bricker
The first five minutes in the morning is an opportunity to ground yourself, lower your stress, and improve the quality of your day. The following information can dramatically impact your health, longevity, peace, and joy. There are six simple habits that you can do in the first five (or fifteen) minutes that can set the tone for the rest of the day. These science based activities are taken from a posting on Lifenews, which is a site that shares practical tips for seniors.
Six Simple Healthy Activities
Deep breathe: Intentional, gentle and conscious deep breathing for just one to two minutes calms and resets your nervous system. It tells your brain that you are safe. As we age, our nervous system becomes more sensitive to stress. Inhale slowly through your nose for four counts, hold for two counts, then exhale gently through your mouth for six to eight counts. Do this ten times while still sitting up in bed.
Rehydrate your body: Drink a glass of water, not coffee, first thing after rising. We are dehydrated from the hours we have spent in bed. Our body needs water (fuel) to move, think, and heal. One glass of water flushes out toxins that build up over night. Water aids in digestion and lubricates our joints. Our brains are over 70% water, even a small drop in hydration can lead to foggy thinking. Room temperature water is more gentle on the stomach.
Do gentle stretching: Sit up slowly, roll your shoulders back and down, tilt your head gently side to side, reach your arms overhead like you’re greeting the sky. Let your legs stretch out, point and flex your toes to wake up your feet, and circle your wrists and ankles. The more consistently you do the stretches, the more you will notice less stiffness in the morning.
Express gratitude: Gratitude can be expressed for small things, such as sunlight, a memory of a loved one, the comfort of a warm blanket, and simply the breeze when you sit outside. When you start your day acknowledging the good things, you are rewiring your brain toward optimism, resilience, and peace. It’s easy to focus on what we’ve lost. Gratitude shifts what we focus on. Gratitude can fight loneliness and fear.
Set your intention for the day: Before you pick up your phone, answer the emails, or watch the news, this is the time to set an intention for your day. Your intention might be to stay calm today or to move slower throughout the day. It might be to rest without guilt or connect with a person you’ve been meaning to reach out to, or to be more friendly to others. This can lower stress and increase satisfaction with life.
Practice smiling: The first thing in the morning, even before you get out of bed, smiling has a powerful impact on your body, your brain, and your entire body. It shifts your internal chemistry. When you smile, even just a little, your brain releases chemicals like dopamine and serotonin, your heart rate lowers, and your immune system gets a boost. Don’t wait for a reason! It’s a way of saying “I choose joy today.”
Please call me if you would like more information on how to find more peace, joy and happiness. I offer a thirty minute complimentary meet–and-greet appointment at 520-820-4079. I’m conveniently located just north of Oro Valley.