This Morning Routine Will Improve Your Mood
This Morning Routine Will Improve Your Mood: A Neuroscience and Naturopathic Perspective
Written by: Antonia Ghuman
As a neuroscientist and naturopath, I aim to blend the best of both worlds – the empirical and analytical rigor of neuroscience with the holistic and natural approach of naturopathy. Today, let's delve into the subject of morning routines and how they can effectively elevate your mood.
Understanding the mood-morning routine correlation requires a basic understanding of the neurochemical systems that govern mood. Dopamine, serotonin, and norepinephrine are neurotransmitters that play a key role in regulating mood, motivation, and overall well-being. They are affected by a multitude of factors, including sleep, nutrition, stress levels, and exercise.
On the other hand, naturopathy places a strong emphasis on lifestyle changes, preventative measures, and the use of natural therapies to achieve and maintain optimal health. It regards the body as an interconnected whole and focuses on its inherent healing ability.
So, how do we incorporate this knowledge into a mood-enhancing morning routine? Here are some steps that integrate neuroscience and naturopathy:
1. Early Wake Up and Hydration: Starting the day early aligns our circadian rhythm with the natural daylight cycle, positively affecting serotonin production. After a night of fasting, hydrating with a warm cup of lemon water can stimulate digestion, flush out toxins, and balance our pH levels.
2. Mindfulness Meditation: Studies suggest meditation can increase the density of grey matter in brain regions linked to learning, memory, emotion regulation, and empathy. Start with 10 minutes of mindfulness meditation, focusing on your breath, a word, or the sensations of your body to ground yourself in the present moment.
3. Exercise: Regular physical activity promotes the release of endorphins, serotonin, and dopamine, all of which are mood elevators. Consider exercises like yoga, tai chi, or a simple morning walk that combine movement with mindfulness.
4. Healthy Breakfast: Opt for a balanced breakfast rich in protein, fibre, and healthy fats. Foods such as eggs, avocados, oats, and berries can enhance neurotransmitter production and maintain blood sugar balance, which is crucial for mood stability.
5. Sunlight Exposure: Sunlight triggers the brain's release of serotonin, known as the 'feel-good' neurotransmitter. Spending a few minutes in the morning sunlight can aid in elevating your mood.
6. Gratitude Journaling: Engaging in the practice of writing down what you are grateful for helps rewire the brain towards a more positive mindset. It's a simple yet potent tool that leverages the neuroplasticity of the brain for mood enhancement.
7. Herbal Supplements: Natural supplements such as Omega-3s, probiotics, and specific herbs have been linked to improved mood and reduced anxiety. However, it's always best to consult a healthcare provider before starting any supplementation regimen.
8. Deep Breathing Exercises: Deep and slow breathing exercises can activate your parasympathetic nervous system, leading to a state of relaxation and calm.
With regularity and commitment, this morning routine can provide a strong foundation for your day, priming your brain and body for positive mood states. It's not just about adding routines but about creating an ecosystem of wellness that respects the interconnectedness of the body, mind, and environment.
Remember, change doesn't happen overnight, but a consistent morning routine can lead to significant improvements over time. As you embark on this journey towards a happier, healthier you, remember to be gentle and patient with yourself.
Happy mornings to you!
