How you start your day can make all the difference in years inflammationa condition that contributes to pain, fatigue and aging. From the first minutes after waking up to the first hour of the day, there are simple habits that can help the body effectively curb it.
To keep it under control, just follow the simple steps below every morning.
Get out in the sun
If you want to sleep faster and better, you should immediately open the shutters or go out for a morning walk. Direct exposure to the sun after waking up regulates the sleep hormone melatonin, helping you feel better in the morning. The deprivation sleepon the other hand, increases inflammatory markers in the body, according to Harvard Health Publishing.
Leave the cell phone out of the bedroom
Stress doesn’t just take a toll on your mental health healthbut it also damages the immune system, increasing the risk of excessive inflammation. The way in which anxiety is affected by the use of screens was also explored more extensively by a study published in npj Mental Health Research and concluded that participants who reduced the time they spent on digital media by three hours per week showed reduced markers of the stress hormone (cortisol), while reporting greater well-being.
It is therefore preferable to start your day with a more relaxed activity, such as reading a few pages or taking a walk. After all, a walk is considered one of the known anti-inflammatory agents and offers eight more benefits if done in the morning.
Drink a cup of coffee with milk
In addition to stimulating the body and mood, moderate coffee consumption also offers anti-inflammatory effects. If you even add some milk, according to a study published in the Journal of Agricultural and Food Chemistry, milk proteins seem to act against inflammation.
Another way to start your day is with green tea, which contains equally powerful anti-inflammatory agents, as a study published in Anti-Inflammatory & Anti-Allergy Agents in Medicinal Chemistry.
Prepare an anti-inflammatory smoothie
Along with coffee, you could also include a nutritious smoothie with dark fruits and vegetables—such as cucumber, beets, or leafy greens—which are rich in anti-inflammatory phytochemicals. For more anti-inflammatory action, you could also add turmeric or ginger.
By the same token, avoid too much sugar both at breakfast and throughout the day, as it raises markers of inflammation, contributing to pain, higher inflammation, and even a higher risk of diabetes.
Plan to meet a friend
Obligations may never end, but you’d be wise not to neglect your friendships. Strong social ties ease loneliness and reduce stress, and this double action also reduces inflammation.
