Studies say Morning People Are Healthy.Whether you’re a morning person or a night owl, there’s a good chance that your body’s internal clock is in sync with the natural cycle of sleep and wake up times. This internal clock is based on light/dark cues from the environment. And it’s what
helps your body regulate hunger, brain waves, mood and, of course, your sleep/wake cycle.
According to a research study published in Frontiers in Physiology, exercise done early in the day is associated with better energy levels, lower blood pressure and reduced belly fat. In addition, morning exercise has been shown to improve mood and enhance mental function in older adults.
Exercising early in the day also helps your body prepare for sleep. Aerobic activity stimulates a release of melatonin, which shifts your circadian rhythm forward to the right time for sleep. In fact, studies have shown that people who get an early workout – even just one a week – sleep more deeply and experience fewer nighttime
This is especially true if you exercise outside. Exposure to sunlight can help increase melatonin levels, which helps you fall asleep more easily and stay asleep longer. Morning exercise can also be beneficial for those with pre-existing health conditions, such as diabetes. It can reduce stress, increase energy levels and strengthen the immune system.
In addition, it can boost the body’s metabolism. Researchers have found that morning exercise causes your muscle cells to begin a new, specialized gene program that makes them more efficient at metabolizing sugar and fat. This can reduce the risk of developing heart disease and obesity.
For those who are prone to hypoglycemia, which is low blood glucose, morning exercise is a good idea because it increases the amount of insulin produced in the body. However, it’s important to keep your blood sugar steady beforehand by eating a light meal rich in carbohydrates and protein.
Moreover, since your body is more energetic in the morning, it will be easier to complete a workout that’s longer than you’d normally do at night. This can be particularly helpful for those who struggle to maintain a consistent fitness routine.
The best time to exercise, of course, depends on your personal goals. If you’re aiming to lose weight, it might be more beneficial for you to exercise in the morning, while those who are aiming to increase their stamina might benefit from evening workouts.
- Eat a Healthy Breakfast
Eating a breakfast that provides the body with a combination of energy, nutrients and staying power is important. It can also help you stay focused on your goals for the day, and make smart food choices throughout the rest of the day.
Research shows that children who eat a healthy breakfast are more likely to have a healthier diet overall. This includes eating more fruits, vegetables and whole grains.
They are also more likely to get the recommended daily amount of protein, iron and calcium. This helps them stay active all day, which can lead to lower rates of obesity and type 2 diabetes.
Those who skip breakfast tend to have a higher calorie intake for the day and are at a greater risk of developing weight problems, heart disease and type 2 diabetes. For those looking to cut down on calories in the morning, opt for low-sugar, high- fiber cereal. Look for varieties that contain at least 5 grams of fiber and no more than 8 grams of sugar per serving. Another easy option is an egg on a slice of whole wheat toast with veggies. Add your favorite fruits and nut butter for a balanced breakfast that will leave you feeling full longer. Cereal and milk with a piece of fruit is another simple, healthy breakfast. Choose cereals with whole grains and low in sugar, and opt for a milk variety with less than 1 gram of sugar per cup.
This will help stabilize blood sugar levels throughout the day and keep you feeling
satisfied all morning long. The fiber in fruit may also help prevent you from overeating later on in the day.
If you’re not a fan of oatmeal, try making a Greek yogurt parfait with low-sugar cereal and granola for an easy, healthy breakfast that will give you plenty of energy for the day.
A breakfast sandwich made with two slices of whole wheat bread, low-fat cheese, lettuce and tomato is another great way to pack in protein and vitamins. For an added boost of protein, add a spoonful of nut butter to the sandwich for extra health benefits.
Sunbathing can be a relaxing and enjoyable activity that can boost your mood, help you sleep better, and improve your overall health. Moreover, it can even help you lose weight. However, it is crucial to limit your exposure to the sun and wear sunscreen with an SPF of at least 30. Unprotected sunbathing can lead to skin rashes, blisters, and a greater chance of melanoma later in life.
It can also make you more prone to heat rash, which is an itchy red rash that appears on the skin’s surface and causes pain and discomfort. You may also experience symptoms of heat exhaustion, including muscle cramps, weakness, headache, dizziness and more.
If you are pregnant, avoid taking a sunbath and stay in the shade as much as possible. You should also consider using sunscreen as you don’t want to get burnt while being pregnant, Dr Munn says.
When you are in the sunlight, your body makes vitamin D. This vitamin is essential for a number of health benefits, including reducing your risk of developing osteoporosis and protecting against some types of cancer.
Alternatively, it can also lower your stress level by regulating melatonin levels in your body. In addition, it can improve your sleep and reduce anxiety by boosting serotonin levels in your brain.
Another benefit of taking a sunbath is that it can boost your immune system, according to researchers. It’s also been shown to reduce the risk of autoimmune diseases such as psoriasis and rheumatoid arthritis.
Finally, sunbathing can help you lose weight, especially if you’re on holiday. Research has found that people who were exposed to early morning sun rays had a significantly lower body mass index than those who opted for the afternoon sun.
If you’re looking for a healthy way to kickstart your day, try a 15-minute sunbath. It will give you a healthy dose of vitamin D, improve your mood, and help you lose weight in the process. In addition, it can lower your stress levels, boost your immune system, and strengthen your bones.
- Sleep Well
Sleep is one of the most important aspects of healthy living. It improves your brain performance and mood, lowers your risk for mental health issues, boosts your immune system, increases energy, reduces inflammation, and helps you maintain a healthy weight.
It also keeps your heart and vascular system healthy. Studies show that when you
get the right amount of sleep, your heart rate slows down and blood pressure decreases.
But too little or too much sleep can have a serious impact on your health. If you’re
sleeping less than seven hours a night, for instance, that can lead to chronic health
conditions like obesity and diabetes.
If you’re experiencing problems falling asleep or waking up throughout the night, talk to your doctor about it. They can recommend a sleep study to help diagnose and treat any underlying causes of your symptoms.
You can also make some simple changes in your daily routine to promote good sleep. For example, try to go to bed and wake up at the same time every day —even on weekends if possible — so that your body has a consistent internal clock.
Similarly, set aside a few minutes each day to relax and unwind before bedtime. This can include stretching, visualization, meditation, or breathing exercises. Another way to help your body prepare for sleep is by avoiding caffeine and alcohol,
which can suppress your natural sleep hormones. Getting enough exercise can also
help promote good sleep.When you’re tired, your body releases melatonin — a naturally occurring chemical that promotes a feeling of drowsiness. Taking melatonin supplements before you go to bed can make it easier to fall asleep and stay asleep.
A healthy diet and regular physical activity are also essential for a healthy night’s sleep. In fact, according to the Centers for Disease Control and Prevention, adults need at least seven hours of sleep each night to be at their best.
Those who aren’t sleeping well should consult with their doctors to help identify any potential underlying causes. If there’s a sleep disorder, such as insomnia or sleep a pnea, doctors may recommend medication or therapy to resolve the problem.