As we age, it becomes increasingly important to prioritize our physical and mental health. One of the best ways to do that is by starting our day with healthy habits that set the tone for the rest of your day—and, ultimately, the rest of your life. For people over 40, it can be especially crucial to implement morning habits that nourish both the brain and body. While there is a plethora of healthy habits to choose from, some rise above the rest in terms of their positive impact on overall health.
Whether you’re looking to improve your mental clarity, increase your energy levels, or simply feel better overall, we spoke to experts Lisa Richards, nutritionist and creator of The Candida Diet, Trista Best, dietitian for Balance One Supplements, and Krista Elkins, registered nurse from HealthCanal, to discover some of the best morning habits to keep your body and brain healthy over 40. They told us that eating a balanced breakfast, drinking water, and exercising in the morning are all fantastic options. Find all of their expert insight below!
1. Eat a balanced breakfast
You know what they say: Breakfast is the most important meal of the day. Richards says eating a balanced breakfast each morning should especially become a priority as we age. "A balanced breakfast that includes protein, fiber, and healthy fats can provide numerous health benefits for the body and brain," she tells us, emphasizing that this can "lead to improved concentration, mood, and cognitive function."
"Eating a balanced breakfast can also support weight management by reducing cravings and preventing overeating later in the day," she goes on.
Luckily, there are plenty of delicious ways to pack nutrients into your breakfast. "Examples of balanced breakfasts include oatmeal with nuts and berries, avocado toast with eggs, or a smoothie with protein powder and spinach," Richards suggests. Yum!
Here are some more healthy breakfast ingredients to choose from.
2. Drink water
In addition to a nutrient-rich breakfast, it's important to hydrate your body first thing in the morning. According to Best, "drinking a glass of water in the morning has been suggested to have several health benefits, including reducing cortisol levels and improving brain function."
Reducing cortisol levels is one great way to promote a healthier body and brain, because, as Best notes, high levels of this stress hormone can lead to issues like weight gain, fatigue, and anxiety. Luckily, drinking a large glass of water when you break up is one way to combat this (along with these other habits).
Additionally, she points out that "staying hydrated can improve cognitive function and alertness, helping you start your day on the right foot," and can even help regulate your digestive system promote healthier skin, and support your immune system.
"Overall, making a habit of drinking a glass of water in the morning can be a simple and effective way to improve your health and well-being," Best concludes.
3. Exercise
It's no secret that getting exercise each day is one of the best things you can do for your overall health. For people over 40 especially, Elkins says that finding a way to fit that exercise into your morning routine is typically the best way to go in order to live your healthiest, happiest life.
"It's easy to let the day get away from us, and we end up finding ourselves tired, full, and ready for bed without having done any exercise," she notes. "If you adopt a morning exercise routine, you ensure getting it done."
Ultimately, implementing a great morning workout routine will introduce numerous health benefits. "Exercise is not only good for the mind, but is essential for good health including weight management, heart health, brain health, bone health, and blood sugar management," Elkins lists.
Check out some of the best trainer-approved, full-body workouts here.
The bottom line
At the end of the day, the best morning routine for you will depend on your lifestyle, as well as your personal health goals and needs. However, when it comes to healthy habits that everyone can benefit from (especially over 40), you can't go wrong with a healthy breakfast, ample hydration, and a daily workout.
READ MORE: 3 Foods For Heart Health Nutritionists Say Women Over 40 Should Prioritize
