Wellness + Nutrition

5 ways to revitalize your morning routine

The first two hours of each morning can get you on the right path for a productive day.1 Making use of this time with a set routine can energize you, reduce stress and lead to better health. Here are five ideas to make this happen.


 1. Kick your morning off with movement.


Stretching your back, arms and legs in the morning can get your blood flowing, warm up your muscles and relieve tension. Stretching can help you maintain good posture, which may decrease headaches and pain in your back, neck and jaw. Not into 5 a.m. workouts? That’s OK! Any kind of exercise — even a quick walk or two-minute plank — can start your day off right and help you stay healthy. Have some fun by doing this together as a family!


2. Start your day with self-care. 


Taking a little time for yourself — by meditating for five minutes, reading, listening to something uplifting or writing in a journal — can reduce stress and help your mental and physical health. Your morning self-care should also include brushing your teeth mindfully for two minutes to prevent tooth decay and bad breath. Read our article for tips on how to make brushing fun for your kids. And don’t forget to make your bed. This simple task declutters your space and mind. It also starts your day with a feeling of accomplishment.


3. Prep for success the night before. 


Doing some tasks ahead of time will allow you to hit the ground running in the morning and squeeze in extra time for yourself. This can help reduce stress and related problems such as gum disease, canker sores and teeth grinding. Your nightly tasks could include filling up your water bottle, preparing a healthy lunch and snacks, choosing the next day’s outfit and creating a to-do list. And be sure to get to bed on time. School-age children should get nine to 12 hours of sleep, while adults should get at least seven hours.2


4. Hydrate, and then hydrate some more! 


Starting your day with a big glass of water will help get you closer to your daily goal of eight, 8-ounce glasses of water each day.3 Drinking water (preferably fluoridated!) is one of the best things you can do for your oral and overall health. It washes away food stuck in your teeth, replenishes saliva and helps prevent cavities. It can also improve your mood!


5. Fuel your body with a healthy breakfast.


Eating healthy foods in the morning can give you energy, kick-start your metabolism and nourish your brain. Foods such as oats, milk, eggs, cheese, yogurt and spinach are packed with nutrients, including calcium and manganese — making them great choices for your oral and overall health. Prepping for a busy week ahead? Our recipe for the broccoli and red pepper frittata can be made in advance and warmed up for a convenient meal the whole family will love!