Start your day the healthy way

Set yourself up for the day with a glass of warm water and some stretches. Picture / Getty Images

"Having a relaxed morning routine is really important for me. I believe that the first feeling you have when you wake up can linger through the day," says Auckland counsellor Anju Pal.

She says she does not spring out of bed and rush around before work. "I sit for about five minutes and drink a glass of warm water. This is time for me to reflect. I then do some yoga stretches and mindfulness breathing. This helps me start the day with energy, clarity and focus. When I don't do this, I feel the difference - my day is not as productive or enjoyable. I feel weighed down."

Pal says this is important for her as she works with people who have experienced a lot of trauma. "It's a way for me to be with them fully, with clarity of mind and of heart."

There is a lot of research that backs Pal up in showing that a healthy morning routine can help improve mood in the morning, and that can help focus for the rest of the day.

I often ask my clients to give me a rundown of their average day. In this age of busyness, many tell me they get up and straight away check social media or emails, rush around getting the family ready and then rush to work.

Does that help them feel focused at work or connected to family? The answer is a resounding "no".

Once they start the day in a more healthy way, they report feeling less anxious and rushed throughout the day.

Health-wise, stretching in the morning has been shown to improve circulation and increase energy levels. It helps manage pain - particularly back pain - and helps to sharpen concentration in the morning.

Many people start their day with a cup of coffee but according to the Academy of Nutrition and Dietetics that's not a good idea. Far better is a glass of water as it's important after sleep to ensure your body is properly hydrated. This helps with energy levels and focus.

This isn't about giving up coffee, it's just about having your first cup a bit later.

The idea that breakfast is the most important meal of the day is a myth. What's important is to know your body and what works for you. Some people don't like to eat until a bit later, and that's okay. For those who think having breakfast is good for weight control, there's no real evidence.

For people who have difficulty sleeping or who tend to feel down during the winter months, a 30-minute walk outside in the morning can be helpful.

In winter, many office workers do not get much sunshine - something that helps regulate our circadian rhythms (so our body knows when it's time to sleep) and gives us much-needed vitamin D.

The morning walk can also help prepare you for your day - you can use it to think clearly and reflect on how things are in your life.

If you have levels of anxiety or depression, exercise is known to be one of the things that can be helpful.

According to Eric Barker, who has a blog entitled Barking Up the Wrong Tree, a good morning ritual needs to comprise purpose, control and optimism. It's good to consider what purpose your work life has. Your meaning could be to connect and be there for colleagues, or to make enough income for your family to be secure.

It's good to have an awareness of what your values are and how you are living by them day by day - living by your values helps you have purpose. If you're wondering what your values are, you can find a good exercise here

Having a good morning routine helps you feel in control. Giving yourself the time to reflect and focus in the morning can help you not feel like you're on a treadmill going nowhere - it can help you live fully rather than just exist to deal with busyness.

During that time you can consider your goals and what you need to do that day to move towards them. Having goals helps you feel in control.

If you are living with a partner or in a family, connecting with them is important. Hugs are known to reduce stress, and experiencing feelings of connection and belonging have been shown to be vital for a healthy and happy life.

Also consider how you connect with colleagues when you arrive at work. Do you greet them in a friendly manner? It will be easier to do that if you've had a good start to your day.

Morning Tips

Your morning routine can have an effect on your whole day. Here are some tips

*Avoid checking emails and social media first thing in the morning.
*Have a glass of water when you wake up - before that first cup of coffee.
*Include stretching in your morning routine - it helps with pain management, circulation and energy levels.

Val Leveson is an Auckland-based counsellor