Many people are looking for easy ways to start their day energetically and improve their health, but achieving this does not always require major changes or complicated habits.
Dr. Amir Khan, known for his appearances on ITV's "Good Morning Britain" and "Lorraine," explains that some simple steps that can be taken immediately upon waking can help improve concentration, support overall health, and promote a sense of well-being throughout the day.
He said there are five morning habits that do not require nutritional supplements or special devices, but rather rely on natural practices that everyone can easily follow.
Khan shared these tips in a video he posted on TikTok, explaining that they are free habits that can make a healthy start to the day.
Dr. Khan recommends drinking a large glass of water after waking up, explaining that the body loses some fluids during sleep, so water helps to compensate for this loss.
He added that drinking water in the morning supports blood circulation, kidney function and digestion, and may help improve alertness and concentration, noting that it is one of the easiest healthy habits to add to the daily routine.
Khan considers going outdoors after waking up to be one of his favorite habits, explaining that morning light helps regulate the brain's biological clock.
He pointed out that exposure to natural light contributes to regulating the sleep-wake cycle, and may be associated with better sleep at night, increased energy, and improved mood during the day.
He pointed out that spending 10 to 20 minutes outside may be enough to benefit from this habit, even while drinking coffee or doing a simple activity.
Dr. Khan believes that walking barefoot on the grass in the morning can be a simple way to stimulate the nerves in the feet, which may help improve balance and strengthen the muscles of the feet and ankles.
He also pointed out that this habit gives a feeling of calm and helps to connect with nature at the beginning of the day.
Khan asserted that listening to sounds such as birdsong and babbling brooks can help reduce stress and improve mood.
He explained that the human brain evolved in natural environments, so these sounds can give the nervous system a sense of comfort and security.
The doctor recommends taking five deep, slow breaths at the beginning of the day, with each inhalation taking about four seconds and each exhalation about six seconds.
He explained that this simple exercise helps to activate the nervous system responsible for relaxation and digestion, and may also contribute to lowering the heart rate and reducing stress levels.
