There’s no “one” morning routine that’s perfect for everybody. Our schedules, preferences, and DNA all differ. One person enjoys a buzz from their early morning run, while another savors their morning meditation and tea. While our genetic makeup, lifestyle, and preferences differ, we can all agree starting the morning right is the first step to joyful well-being.
Whether you run, practice yoga, or sip your coffee in bed is entirely up to you. However, there are three crucial elements our health coaches recommend in the morning to set your body up for health and happiness. (Good news: there’s a convenient way to accomplish all three at once.)
1. Balance cortisol first thing in the morning.
You might have heard cortisol being referred to as the “stress hormone.” When the body experiences a stressful situation, cortisol is released to regulate your energy, mood, and behavior. Cortisol levels are generally high in the morning as we wake, with an increase of up to fifty percent in the 20-30 minutes after waking. This is known as the ‘cortisol awakening response.’ It’s basically how your body transitions from a sleeping to waking state.
As your day progresses, your cortisol levels naturally begin to level out, dropping near the end of the day, only to be replenished the following morning. These subtle shifts are a healthy cortisol response. However, too many fluctuations can result in mood, energy, and blood sugar imbalances - this is especially true for those who break their overnight fast with caffeine or sugary beverages. Instead, simply start your day with green juice. green juice contains a clinical dose of ashwagandha to help balance cortisol levels.
2. Flush those toxins out of your body.
Hydrating first thing in the morning is a great way to support your lymphatic system as it cleanses toxins from your body. It’s important to start each day with a clean slate. One way to improve your body’s hydration and detoxification process is by adding lemon juice. Lemon stimulates your HCL and liver, thanks to its citric acid. You can squeeze half an organic lemon into warm water in the morning to enjoy the cleansing benefits. You can also start your day with green juice, which contains organic lemon and 10 other adaptogenic superfoods.
3. Start your day with a dose of micronutrients.
Have you heard of micro and macronutrients? Macronutrients are your fat, protein, and carbohydrate sources. Micronutrients are the vitamins and minerals the body needs for all the necessary processes in the body. You can think of micronutrients as the building blocks for energy production, immune function, bone health, fluid balance, and harmony within all systems of the body. Both macro and micro nutrients are necessary, but it is micronutrients that are often neglected. Nourishing your cells with sufficient vitamins and minerals is critical for your body to function and thrive throughout the day. Starting your morning with a glass of green juice is an easy way to nourish your cells.
Beyond enjoying a fresh glass of green juice, you can start your day right by adding organic fruits, vegetables, and herbs to your breakfast.
There are many ways to elevate your morning ritual. At the very least, these three elements provide a holistic foundation for energy, balance, and joyful well-being.
About the Author: Nia Carrillo is a Mind-Body Nutritionist and Energy Healer specializing in helping individuals heal cycles with food, their body, and emotions. Nia believes in a whole-being approach, bridging the gap between science and the metaphysical for physical and spiritual transformation. She received her Master's in Nutrition in 2018 and is also trained in many modalities such as Hypnotherapy, MBSR (mind-body-spirit release) Technique, Emotional Clearing (MER), NLP, Reiki, and Breathwork. Nia is currently based in San Diego, with her husband and two dogs, Boots and Douglas.