{"id":116695,"date":"2026-09-30T07:58:55","date_gmt":"2026-09-30T11:58:55","guid":{"rendered":"https:\/\/graziamagazine.com\/us\/?post_type=articles&p=116695"},"modified":"2026-09-30T07:21:06","modified_gmt":"2026-09-30T11:21:06","slug":"longevity-expert-morning-health-principles","status":"publish","type":"articles","link":"https:\/\/graziamagazine.com\/us\/articles\/longevity-expert-morning-health-principles\/","title":{"rendered":"A Longevity Doctor Reveals the 3 Things She Does in the First 30 Minutes After Waking to Help Her Live Longer \u2014 and You Should Do Them Too"},"content":{"rendered":"
\"Woman
Getty Images: Universal History Archive<\/figcaption><\/figure>\n

We\u2019re all looking into how we can live longer and healthier lives, whether it\u2019s reducing screen time to cutting down on alcohol or processed foods.<\/span><\/p>\n

But we can do more for our health than just the obvious. Longevity and lifestyle medicine physician, Dr. Alka Patel<\/a> explains exactly how she starts her day every morning in order to boost her longevity \u2014 and the tips are easy (and free) so that we can all follow them…<\/span><\/p>\n

1. Light before laptop<\/span><\/p>\n

Before she starts work, Dr. Patel makes sure she sees the light of day.<\/span><\/p>\n

\u201cI get outside into natural light as soon as I can after waking, ideally within the first 30 minutes,\u201d she explains. \u201cMorning light helps set your circadian clock, which influences alertness, hormone timing and how well you sleep later that night.\u201d<\/span><\/p>\n

This can help with a healthy day and nighttime routine. <\/span>Research finds that<\/span><\/a> if you struggle with poor sleep, more exposure to natural light can really help boost your sleep quality. This can<\/a> therefore reduce the negative health effects of poor sleep (chronic bad sleep can lead to heart problems, diabetes, decline in brain health and more).<\/span><\/p>\n

\"Women
Avoid coffee first thing. Credit: Getty Images\/Universal History Archive<\/figcaption><\/figure>\n

2. Move before sitting<\/span><\/h2>\n

Dr Patel likes to get up and moving first thing which can be combined with getting out in natural sunlight with a walk.<\/span><\/p>\n

Alternatively, combine a few exercises with your morning routine. \u201cI build movement<\/a> into things I am already doing. I might do calf stretches while brushing my teeth or a wall squat before getting into the shower,\u201d she explains.<\/span><\/p>\n

\u201cThese 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<\/a>.\u201d<\/span><\/p>\n

3. Water before food<\/span><\/h2>\n

Dr. Patel will start each morning with a glass of water \u2014 note, not<\/em> a coffee or bagel. Water first thing can help hydrate the body after eight or so hours of not drinking at all.<\/span><\/p>\n

\u201cEven mild dehydration can affect attention, concentration and how clearly you think,\u201d she says. \u201cFor me this is about cognitive performance<\/a> as much as hydration. Before coffee, breakfast or emails, I want my brain properly hydrated and switched on.\u201d<\/span><\/p>\n

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.<\/span><\/p>\n

And sadly, starting the day with coffee instead is not an acceptable alternative \u2014 this can only dehydrate you further!<\/span><\/p>\n","protected":false},"author":42794,"featured_media":116696,"template":"","format":"standard","categories":[6939,16,2723],"yoast_head":"\n\u201cI\u2019m a Longevity Expert \u2014 3 Morning Principles to Boost Health\u201d<\/title>\n<meta name=\"description\" content=\"We spoke to longevity and lifestyle medicine physician, Dr. Alka Patel about the key longevity principles we can undertake each morning.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/graziamagazine.com\/us\/articles\/longevity-expert-morning-health-principles\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A Longevity Doctor Reveals the 3 Things She Does in the First 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