A solid, healthy morning routine is a key factor in your overall wellbeing. How you choose to start each morning not only sets the scene for the rest of the day; over time, these daily habits add up to how you feel in the long run. Ultimately, a consistent morning routine or lack thereof can make or break your health. This is especially true when it comes to the health of your brain, and it becomes especially important as you age and your risk of certain diseases increases. If you struggle with focus, brain fog, energy levels, and more, the key to better cognitive function could lie in the first things you do upon waking.
While there are plenty of healthy habits you can add to your regimen in order to boost your brain health each morning, there are also many common mistakes that you should kick to the curb—including several you may be making on a daily basis. To shed some lights on a few of the worst habits that could be contributing to brain fog and raising your risk of age-related diseases, we spoke to Paul Daidone, MD, FASAM. He told us that skipping breakfast, consuming too much sugar, and failing to exercise in the morning are all common culprits.
1. Skipping breakfast
Whether or not breakfast is really the most important meal of the day, it is undoubtedly important to your health, and that includes your cognitive health. Although you may skip breakfast on a regular basis, whether that's to save calories or to save time, this is a habit health experts say you should break.
As Dr. Daidone notes, "[Breakfast] jump-starts your metabolism and helps to prevent overeating later in the day. A balanced breakfast can also stabilize blood sugar levels which is crucial for brain function. Not eating breakfast can lead to low energy, brain fog, and could potentially contribute to conditions like diabetes over time."
He recommends starting your day with a nutritious breakfast "that includes proteins, healthy fats, and complex carbohydrates." Luckily, there are plenty of fantastic options out there.
This could include eggs, avocado, whole grain toast, or Greek yogurt with fresh fruit."
2. Consuming too much sugar
If you do make sure to eat breakfast every day, there are a few diet pitfalls to avoid in the morning. In addition to avoiding refined carbs like the kind found in pastries, it's also important to limit your intake of sugar each morning. Unfortunately, many popular breakfast foods are loaded with the stuff.
"Many people start their day with sugary cereals or pastries, which can cause a spike in blood sugar levels followed by a crash that leads to brain fog and fatigue," Dr. Daidone says. All that sugar can lead to serious consequences on your body, too. "Over time, high sugar intake can also contribute to inflammation, obesity, and diseases like diabetes and heart disease," he warns.
Instead of reaching for sugary foods, he says you should "opt for whole foods with low sugar content for breakfast.
3. Failing to exercise
It can be hard to fit exercise into your morning, but it's important. You don't have to hit the gym for an intense, hours-long workout every morning, but it is crucial to find some way to fit movement into your morning routine if you want to foster a healthy brain, reduce brain fog, and prevent age-related diseases.
"Regular physical activity improves blood flow and oxygenation in the brain, enhancing its function," Dr. Daidone says. "A sedentary lifestyle contributes to brain fog and increases the risk of many age-related diseases, including cardiovascular diseases and diabetes."
It's okay to keep it simple! All in all, he says you should "incorporate some form of physical activity into your morning routine. This doesn't have to be a full workout - even a brisk walk or a few stretches can make a difference." There are many morning exercises you can do right from the comfort of your own bedroom.
The bottom line
Of course, forgetting to eat breakfast every now and then, treating yourself to a pastry once in a blue moon, or having the occasional lazy morning is completely fine. However, ensuring consistent, healthy habits is the key to optimal brain function and a healthy, long life. So make an effort to eat a nutritious breakfast and work a short exercise into your morning routine; it will be worth it!
