7 morning habits that help extend lifespan.

Activities performed in the first hour after waking up can profoundly impact physical and mental health, as well as the long-term risk of chronic diseases.

Nutrition, neurology, and longevity experts suggest that establishing some simple morning habits can help the body function more efficiently and contribute to a longer lifespan. - Photo: AI

Many people start their day in a rush, overwhelmed with tasks and pressures to tackle. However, scientists believe that the early part of the day plays a crucial role in establishing the physiological and mental state for the entire following 24 hours.

According to Dr. Jeffrey Egler, Medical Director of Next Health (USA), morning habits are directly related to regulating the body's circadian rhythm. This system controls many important functions such as hormone production, energy metabolism, sleep quality, and the body's ability to recover.

When healthy activities are regularly repeated every morning, the body maintains better balance, thereby reducing the risk of many age-related chronic diseases.

Drink water immediately after waking up.

After several hours of sleep, the body often experiences mild dehydration. Experts recommend drinking a glass of water upon waking to support metabolism and help organs function more efficiently.

According to Dr. Jeffrey Egler, drinking water early in the day can aid digestion, stimulate metabolism, and help eliminate metabolic waste products from the body.

Beyond its physical benefits, water plays a crucial role in brain function. Several studies have shown that even mild dehydration can impair concentration, cause fatigue, and affect mood.

Eat a nutritious breakfast.

Nutrition experts continue to emphasize the role of breakfast in providing the body with energy and nutrients.

Dr. Federica Amati, a nutritionist at ZOE, a UK-based company specializing in nutritional science and gut health, suggests that an ideal breakfast should be rich in fiber, protein, and plant-based foods.

Choices like oatmeal, plain yogurt, nuts, berries, or fresh fruit not only help you feel full for longer but also support blood sugar control and cardiovascular health.

According to experts, breakfast is also an opportunity to improve the quality of your daily diet by incorporating more foods rich in micronutrients.

Do some light exercise at the beginning of the day.

High-intensity workouts aren't necessary every morning. Just a few minutes of light exercise can offer numerous health benefits.

Simple activities like stretching, yoga, walking, or warm-up exercises help promote blood circulation, increase body flexibility, and improve alertness.

If you can exercise outdoors in the natural sunlight in the morning, your body will be able to regulate its circadian rhythm more effectively, contributing to improved sleep quality at night.

Awaken the nervous system

According to Andrew Hogue, co-CEO of NEUROFIT, a US-based company researching mental health and stress management, the nervous system also needs to be "warmed up" in a similar way to muscles.

Simple activities like gently patting the body, performing short stretches, or focusing on body sensations for a few minutes can help increase resilience to stress.

Experts suggest that paying attention to areas of the body that are tense or uncomfortable helps people identify psychological stress earlier, allowing them to proactively adjust rather than letting stress accumulate and persist.

Practice mindfulness and gratitude.

There is growing scientific evidence showing that chronic stress is a risk factor for many diseases such as cardiovascular disease, diabetes, immune disorders, and depression.

Therefore, experts recommend dedicating a few minutes each morning to practicing mindfulness through meditation, deep breathing, or writing in a gratitude journal.

These activities help improve concentration, stabilize emotions, and reduce the body's stress response. According to experts, even a few minutes of practice each day can make a significant difference if maintained over the long term.

Define your goals for the day.

Taking a few minutes to plan and prioritize your day is a habit recommended by many health experts.

According to Dr. Jeffrey Egler, setting goals helps increase focus, improve work performance, and create a greater sense of control over one's life.

The person performing the task can quickly jot down important tasks to complete, or simply identify a few priority goals in their mind before starting the day.

Enjoy coffee in moderation.

For many people, coffee is an indispensable part of their morning routine. Recent studies suggest that this beverage not only helps increase alertness but may also benefit the gut microbiome.

According to Dr. Federica Amati, people who regularly drink coffee tend to possess certain groups of gut bacteria that thrive thanks to the bioactive compounds found in coffee.

It is noteworthy that this benefit has also been observed in people who drink decaffeinated coffee, suggesting that the positive effects come not only from the stimulant caffeine, but also from many other plant compounds found in coffee beans.

There's no need to change too much at once.

Experts emphasize that longevity is not determined by a single action, but rather by the result of small habits maintained over a long period of time.

Drinking water upon waking, eating a full breakfast, engaging in light exercise, reducing stress, and setting goals for the day are all simple changes that can significantly benefit both physical and mental health.

Instead of trying to change your entire lifestyle in one day, starting with one or two small habits each morning can be a more effective step on your journey toward a healthy and long life.

LE LE

Source: https://tuoitre.vn/7-thoi-quen-buoi-sang-giup-keo-dai-tuoi-tho-20260522230228618.htm