Morning routines to improve energy can help ensure you make a better start to each day
With over 6 years of experience, Nutritionist Clarissa Lenherr talks us through morning routines to improve energy including hydration, mindfulness & movement. See below for the full list of morning routines to improve energy
A healthy summer morning routine can significantly help to improve your energy levels throughout the day, support overall gut health and increase levels of serotonin, helping to boost mood and productivity. Here’s a sample routine to help you start your day on a positive note this summer season…
1. WAKE UP CONSISTENTLY
Aim to wake at the same time each morning to help regulate your circadian rhythm. Our bodies have an internal clock known as the circadian rhythm, which regulates various biological processes, including our sleep-wake cycles. Waking up at the same time helps maintain a consistent sleep schedule, which allows your body to establish a rhythm and optimise the quality of your sleep.
It can help you fall asleep more easily at night and wake up feeling refreshed in the morning. Aim to wake up at the same time each morning and at weekends too, to set you up for a good morning routine!
2. NATURAL LIGHT
I always recommend getting natural light into your eyes first thing after you’ve woken up. This could be a morning walk, sipping on a hot drink whilst sitting outside or doing a meditation in your garden/nearest park.
Morning sunlight helps suppress the production of the sleep hormone melatonin, making you feel more awake and alert during the day and sunlight triggers the release of serotonin, a neurotransmitter that contributes to feelings of happiness and contentment. So get as much natural light as you can, and keep your sunglasses at home so the natural light can enter your eyes.
3. HYDRATE FIRST THING
Have a bottle or glass of water next to your bed, or waiting for you in the bathroom so you can hydrate as soon as you wake up. This will rehydrate your body after a night’s sleep and help to kickstart your digestive system.
Aim for a minimum of 2 litres of filtered water daily. I advise clients to invest in a good quality glass water bottle so they can track their intake.
4. GET MOVING
Spend a few minutes stretching your body to wake up your muscles and increase blood circulation, this is a good thing to do whilst brushing your teeth or whilst your cup of coffee is brewing to habit stack and save time in the morning. If you have time for a longer movement session try to get outside first thing, by going for a walk, light jog or heading to a gym or workout class.
Dedicate some time to quieting your mind through meditation or mindfulness practices. This can help reduce stress, enhance focus, and improve your overall well-being. Find a quiet spot and focus on your breath or use guided meditation apps if you’re new to meditation.
6. NOURISHING BREAKFAST
Prepare a nutritious breakfast that is high in protein and includes a balance of complex carbohydrates, healthy fats and plenty of fibre!
I always add 2 tbsp of Linwoods shelled hemp seeds to my breakfast as they boost any meal with 7g of plant-based protein to keep me full and 33% of the recommended daily intake for magnesium which can contribute to the reduction of fatigue and tiredness through the busy summer months.
Seeds pack a punch of fibre and just 2 tbsp (20g) of Linwoods flaxseed, pumpkin and sunflower mix can provide 3g of fibre to keep you full, energised and regular!
My go to breakfast options…
- High protein avocado toast: Whole-grain high fibre toast topped with half an avocado, 2 poached eggs, 1 tbsp of kimchi to support my gut health and 2 tbsp of Linwoods shelled hemp seeds.
- Hemp seed veggie omelette: I beat together 2 large eggs and 2 tbsp of Linwoods Shelled Hemp Seeds. Pan fry any veggies I have in the fridge, pour over the egg batter and wait until the omelette is cooked through. I pair this with rye bread for a good hit of fibre and microgreens or broccoli sprouts for a nutritious start to the day.
- When I’m on the go, I love to prepare a low sugar but high protein and fibre smoothie made from 1 cup of frozen berries, 1 tbsp almond butter, 1 handful of spinach, 1 tbsp chia seeds, 2 tbsp of Linwoods flaxseed, pumpkin and sunflower seed mix, 1 scoop of protein powder, all whizzed together with unsweetened almond milk.
7. GET ORGANISED
After breakfast take a few minutes to review your daily goals, prioritise tasks, and plan your schedule for the day. Having a clear plan can help to reduce stress and help you stay focused and productive throughout the day.
About The Author
With over six years of experience, Clarissa Lenherr has established herself as one of the UK’s leading nutritionists, and is the founder of her own private nutrition clinic on prestigious Harley Street in London. She has helped thousands of clients achieve optimal health through her passion for personalised health and here she recommends 7 morning routines to improve energy
Clarissa’s personal experience with IBS and SIBO has played a significant role in shaping her expertise as a nutritionist. Her journey to find relief from her own gut health issues fuelled her passion for understanding the complexities of the digestive system and developing effective strategies to address them. Clarissa’s personal struggle lasted over 10 years, and after seeing nine different specialists (including doctors, gastroenterologists, psychiatrists, nutritionists, dieticans – across the globe!) with no relief, she took her health into her own hands and managed to find long-term, sustainable relief. This experience, like so many of her clients, has helped her gain a unique perspective and empathy towards her clients who may be struggling with similar issues.
When not in her practice, Clarissa spends her time delivering keynotes and workshops for the world’s leading companies, empowering their employees with the skills, techniques and knowledge to transform and optimise their health, happiness and productivity. Clarissa has worked with over 200 companies globally including Ebay, Starbucks, Amazon, Facebook, Google, Lloyds Bank, Coca Cola, Investec, Deloitte and more.
Clarissa is committed to staying up-to-date with the latest research and developments in the field of nutrition. She regularly undertakes CPD training courses and attends conferences to enhance her expertise and keep her knowledge current. Clarissa is frequently featured in the press, sharing her insights and expertise with leading publications such as The Telegraph, The Daily Mail, The Metro, Women’s Health and The Evening Standard. Her contributions to the media further demonstrate her standing as a respected authority in the field of nutrition.
If you enjoyed this article about morning routines to improve energy you can find articles from Clarissa & other leading Nutritionists in our blog. We cover multiple morning routines to improve energy as well as other key topics to help with your lifestyle, diet & fitness, beauty & menopause.
In this article Clarissa goes through 7 morning routines to improve energy, some of which include a nourishing breakfast including some of our Linwoods products. Each product has their own taste profile as well as different benefits which we go into further in the description of each product. Morning routines to improve energy are extremely important to start your day day off on the right foot and set up the tone for the rest of the day.
What are your morning routines to improve energy? Let us know in the comments below!