Health

How Liz creates a healthy morning routine in 5 easy steps

Starting our day with a solid morning routine is key to making healthier choices later in the day. And it’s something our founder, Liz Earle, is passionate about.

“Even though I’m not naturally a morning person, I’ve come to realise that getting the day off to a good start is not just helpful, it’s absolutely fundamental,” she says. “If you are a morning person, lucky you – the morning really is the best time. Some talk about ‘the power hour’, but if I’m honest, I don’t often have a full hour to spare (except perhaps on a Sunday morning or when on holiday) and I like my sleep far too much to get up before dawn.

“But I can grab 30 minutes, even on those days when the school run or an early train get me out of bed while it’s still dark.”

Here, Liz reveals her top tips for creating an easy – but supportive – morning routine.

Create a morning routine in 5 simple steps

Make gratitude your first thought

Upon waking, Liz says she always makes a positive thought of gratitude.

“Whatever I am facing that day, good or bad, I always thank God/the Universe for waking up safe and well,” she explains.

Practising gratitude can teach us a lot about how we feel about life, says Liz. Whatever our circumstances, we all have something to feel grateful for, no matter how big or small.

And there’s science to back it up, too. Studies show that feeling thankful improves quality of sleep, boosts our mood, decreases our risk of depression and anxiety and can even help ease physical pain and risk of disease.

It can be helpful to write down a thought of gratitude in a journal, or simply say it out loud.

Movement

Exercise is a non-negotiable for Liz’s morning routine.

“Even when time is tight, I will always (without fail and wherever I am) do a simple fitness regime, usually in my bedroom, often still in my pyjamas,” she says. “This involves 100 deep squats, some hamstring and calf stretches, 60 fast push-ups (yes, these are a challenge but I tell myself it’s just 60 seconds of your life, get over it), followed by 50 tricep dips and a few spine twists and shoulder rolls.

“No equipment required, so absolutely no excuses. Having a quick stretch first thing can help to loosen up our muscles for the day ahead.”

Use a tongue scraper

An ancient Ayurvedic technique, a tongue scraper helps to remove the layer or white fuzz that builds up on our tongues overnight.

Scraping away this build-up can help to keep our mouths feeling fresher. It’s also a good indicator of what’s going on inside the body. We may notice more of a build-up when we’re feeling unwell, for example.

“I notice that when I fast my tongue is often covered with white fuzz as my body unloads its internal debris and waste cell matter (aka toxins),” says Liz. “If you’re run-down or have been drinking too much alcohol, you’ll also notice this early warning sign on your tongue.”

We don’t need a fancy tool here, either. Simple metal tongue scrapers are available online and cost just a few pounds.

Rehydrate with electrolytes

The morning is an especially good time to replace our electrolytes as we dehydrate as we sleep.

Drinking an electrolyte drink is also more hydrating and reviving than plain water alone, as water dilutes our internal mineral balance without replenishing it.

“It’s something I’ve found to be a fast, cheap and easy way to give me a quick pick-me-up first thing, especially before exercise,” admits Liz. “It makes me feel instantly brighter and more alert. It’s a simple early-morning health habit that works.”

Electrolyte supplements can be a quick and easy way to add more wellness to our water. Alternatively, we can make our own electrolyte drink by adding a pinch of rock, Celtic or pink Himalayan salt, and a squeeze of lemon or lime to a large glass of water.