Stretch in Bed
The quality of your bed and how you sleep can affect your ligaments, joints and discs. Stretching before you even get up brings blood back into muscles and loosens joints, which helps prevent injury and keep you limber throughout the day. Don’t force morning stretches; take these three moves slow and gentle.
- Low-Back Release
Lie on your back. Bring one knee to chest and hold it there, then bring up the other. Grasp both knees; pull them down to the chest. Relax.
- Soft Side Stretch
Sit in the middle of your bed with your legs crossed. Interlace fingers with palms facing out and extend arms above head. Keeping your bottom planted on the bed, arch to your left. Hold for a few seconds then return to center. Repeat on the right side then return to center.
- Forward Crawl
Sit in the center of your bed with legs crossed. Keeping your bottom on the bed, crawl your hands out in front of you as far as they can go. Rest on your forearms for support and lean toward the left. Hold for a few seconds, then come back to center. Now lean to your right, then return to center. Repeat a few times.
Drink a Glass of Warm Lemon Water
Typically, when you wake in the morning, you haven’t had anything to drink in nearly eight hours. Giving your body a full glass of water, especially if it’s warm, will help rehydrate the body, allow the liver to remove toxins it processed overnight, and will flush the digestive system. There is also some evidence that lemon juice can help stimulate stomach acid and bile production.
If you Google “when to take a probiotic” you might get differing opinions, but consider this: from an ancestral perspective, humans were not eating probiotics on their own; they were eating food that had been fermented or vegetables and fruits with dirt on them. For the most part, research has shown taking probiotics either 30 minutes before a meal or with food is the most effective. If that food contains resistant starch like that in oatmeal or sweet potatoes, all the better.
Meditate for 5 Minutes
Simply sitting still and clearing your mind for a few minutes each morning can have a profound effect on your life. There is no right way to do it; just find what works for you. Maybe that’s sitting in silence; maybe it’s lying down listening to music or a guided meditation. Whatever allows you to center yourself and be in the moment is all it takes.