Doctor’s biggest morning routine no-no may surprise

If you want to improve your health, creating a perfect morning routine – and sticking to it – is a gamechanger.

Welcome to Ask Doctor Zac, a weekly column from news.com.au. This week Dr Zac Turner shares the ingredients for a “perfect morning routine”.

QUESTION: “Hi Dr Zac, In your opinion as a doctor, what is the perfect morning routine? What do I need to do when I wake up to prepare for my day, and to kick goals?” – Maia, 32, Victoria

ANSWER: Let me start by saying that for a perfect morning you need a great night’s sleep, so if you haven’t seen my article on that subject, read it here and follow up these steps in order for a positive health impact that will last throughout your day.

While there isn’t a universally agreed-upon ‘perfect’ routine, there are several recommendations from doctors, specialists and researchers on how to have an effective and healthy start to the day.

While you are planning your day, I recommend you set the menu for breakfast and keep it the same. Picture: iStock

Be consistent

For your perfect morning routine, you should be starting the night before. You need to pick a time to wake up – and remain consistent. This includes on the weekends! This helps to regulate your body’s internal clock, and improves your quality of sleep. Those weekend sleep-ins actually do more harm than good.

While you are planning your day, I recommend you set the menu for breakfast and keep it the same. It helps to always know what’s next in your routine and for there to be no surprises. Any stress early in the day can set you on the wrong path.

Having an extra 10 minutes of sleep does more harm than good. Picture: iStock

No snooze button!

Do not hit the snooze button! We should be asking our politicians to ban snooze buttons on all devices. Having an extra 10 minutes sleep does more harm than good. The small amount of extra sleep is actually low quality sleep. It’s like finishing off a one-hour yoga session with a half-smoked cigarette you found on the floor. Ewwww.

You’ve had no water for eight hours, so of course you’re dehydrated. Picture: iStock

Hydration

It’s imperative that in the morning you hydrate with a glass of water. You’ve had no water for eight hours, so of course you’re dehydrated. It helps to jump-start your metabolism too, as your body relies on water to keep your digestive system running.

Exercise

You should also be moving your body! Light exercise, stretching or yoga in the morning can increase blood flow, improve flexibility, boost energy levels and enhance mental focus. Exercise releases endorphins, which are chemicals produced in the brain that help minimise pain and discomfort – and increase wellbeing. You are literally starting the day on the right foot!

Move your body and, if possible, spend some time in the sun. Picture: iStock

Healthy breakfast

Make sure to eat a balanced, nutritious breakfast that includes protein, whole grains and fruits or vegetables. These foods provide essential nutrients and energy for the day. Avoiding sugary or processed foods is recommended.

Vitamin D

Spend some moments in the sun as well, as it helps regulate your body’s internal clock, boosts mood, and enhances vitamin D production.

Beauty routine

And lastly, don’t forget that self-care is key to happiness within! Take the time to brush your teeth, wash your face and anything else you need to do to make yourself feel beautiful.

Your ‘perfect’ morning routine should be perfect to you, so I recommend you experiment with a few variations before you settle on one – and stick to it.

Got a question? Email [e-mail]

Dr Zac Turner has a Bachelor of Medicine and Bachelor of Surgery from the University of Sydney. He is both a medical practitioner and a co-owner of telehealth service, Concierge Doctors. He was also a registered nurse and is a qualified and experienced biomedical scientist along with being a PhD Candidate in Biomedical Engineering.

Originally published as Doctor’s biggest morning routine no-no may surprise