The way you start the day can radically change the rest of the day. With the aim of establishing new habits that give us a healthier and more balanced life for the next course, I have created a morning routine very simple and effective.

I encourage you to start putting these tips into practice, do it little by little. Each week you can include a new one , up to five. I’m sure you won’t regret having to set the alarm a little earlier

Why before 9 in the morning?

There are routines that are great to do at any time of the day, but if you do them as soon as you get up, their effects are enhanced . This is the case of these habits, all of them focused on energizing us, eliminating toxins accumulated during the night and calming and focusing the mind for the challenges of the new day .

Dawn is the time to do all this, it is a moment full of potential and energy, which can make the day that begins better.

Step 1: Tongue cleaning

This hygiene practice has been used for thousands of years in Ayurvedic medicine (a science that is more than 5,000 years old and treats human beings from a point of holistic view, that is, not only physical but also metal, emotional …)

It involves scraping the tongue from the base to the tip several times with a tongue cleaner (you can also do it with a teaspoon). Among the benefits provided by this cleaning are the elimination of toxins, strengthening the immune system and prevention of infections in teeth and gums .

It is important that you do this cleaning before having ingested anything , since if you drink something, you will also be swallowing all the toxins accumulated during the night in the upper layer of the tongue.

Step 2: A cold shower

Many studies have endorsed the power of cold water. Improves blood circulation, reduces inflammation, reduces muscle pain, improves mood, prevents fluid retention, provides body energy, improves sleep, increases the resistance of the immune system … So don’t think about it and get to it.

If you want, you can go slowly, starting with warm water for a few seconds, until you feel up to the courage to turn the tap all the way  It’s not as hard as it sounds, believe me!

Step 3: Drink water

As soon as we get up, the body is more prepared to carry out all the detox processes . Therefore, it is an ideal time to drink one or two glasses of warm water with a little salt (if this is unpleasant you can add a little lemon juice) and thus help the body to purify itself and feel lighter.

In addition to cleaning and eliminating toxins , this simple ritual helps us hydrate the body .

Step 4: Exercise and meditation

The first hour of the day is excellent for playing sports. I love to go running, but you can take advantage of it to go to the gym, ride a bike, or whatever motivates you the most. Doing sports first thing in the day helps us awaken the body, charge it with energy, promote a healthy intestinal flora and also has an immediate effect on the mind, improving mood, and keeping cortisol levels stable (the stress hormone).

If you want, you can end with a few minutes of meditation. Sitting in silence and stillness can be of great help to feel more balanced, calm and serene , qualities that are especially useful in this society full of stimuli, rush and stress in which we live.

Step 5: A good breakfast

Some days I practice intermittent fasting, so I don’t eat anything for breakfast. But the days that I do it, I take great care that my breakfast is healthy, energetic and complete. In my opinion, fresh seasonal fruit is a staple , since it is a food full of vitamins, nutrients and antioxidants.

In addition, we should always include some fat in breakfast because it is our source of energy and also keeps us satiated : avocado, butter or Ghee, oil coconut, nut creams … Another of my breakfast staples is egg, a food with a large amount of nutrients : proteins, healthy fats, vitamins, minerals and various antioxidants. Eggs are an especially good source of selenium, vitamin D, and riboflavin.

Do you want to know what are my favorite breakfasts?

Banana, cocoa and peanut butter smoothie

Bowl of almond milk with granola and fruit

Avocado, Iberian ham and asparagus omelette.