We’re all looking into how we can live longer and healthier lives, whether it’s reducing screen time to cutting down on alcohol or processed foods.
But we can do more for our health than just the obvious. Longevity and lifestyle medicine physician, Dr. Alka Patel explains exactly how she starts her day every morning in order to boost her longevity — and the tips are easy (and free) so that we can all follow them…
1. Light before laptop
Before she starts work, Dr. Patel makes sure she sees the light of day.
“I get outside into natural light as soon as I can after waking, ideally within the first 30 minutes,” she explains. “Morning light helps set your circadian clock, which influences alertness, hormone timing and how well you sleep later that night.”
This can help with a healthy day and nighttime routine. Research finds that if you struggle with poor sleep, more exposure to natural light can really help boost your sleep quality. This can therefore reduce the negative health effects of poor sleep (chronic bad sleep can lead to heart problems, diabetes, decline in brain health and more).
2. Move before sitting
Dr Patel likes to get up and moving first thing which can be combined with getting out in natural sunlight with a walk.
Alternatively, combine a few exercises with your morning routine. “I build movement into things I am already doing. I might do calf stretches while brushing my teeth or a wall squat before getting into the shower,” she explains.
“These small bursts wake up the muscles, improve circulation and support glucose control. I want my body moving before I spend any length of time sitting.”
3. Water before food
Dr. Patel will start each morning with a glass of water — note, not a coffee or bagel. Water first thing can help hydrate the body after eight or so hours of not drinking at all.
“Even mild dehydration can affect attention, concentration and how clearly you think,” she says. “For me this is about cognitive performance as much as hydration. Before coffee, breakfast or emails, I want my brain properly hydrated and switched on.”
As well as supporting brain health for the day ahead, properly hydrating is really important so that your organs work at full capacity. Being dehydrated can mean your kidneys and heart have to work harder which can negatively affect them over time.
And sadly, starting the day with coffee instead is not an acceptable alternative — this can only dehydrate you further!
