Seven science-backed morning habits that boost your health

The start of the day largely determines our physical and mental well-being for the hours that follow. Recent studies have shown that implementing specific habits first thing in the morning helps improve immunity, gut health, brain function, and sleep quality.

A study published in Nature Scientific Reports found that drinking tea or coffee upon waking can increase enthusiasm and happiness, as well as reduce sadness during the first few hours.

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Professor Anu Realo of the University of Warwick told The Times that “even people with moderate caffeine intake can experience mild withdrawal symptoms that subside with the first cup of coffee or tea in the morning,” showing that small morning habits have a direct impact on mood.

Meanwhile, an analysis of more than 40,000 adults published in the European Heart Journal indicated that those who concentrate their routines in the morning, including certain eating and activity habits, have a lower risk of mortality from cardiovascular disease.

According to researcher Alex Ruani of University College London, “How we start our day can set the tone for everything that follows and can affect mood, gut health, cognition, and sleep quality that night.”

Hygiene habits and exposure to natural light

Morning shower to reduce allergens. Morning hygiene removes sweat, microbes, and residue accumulated overnight, and also reduces the proliferation of dust mites that feed on dead skin cells.

Professor Primrose Freestone stated that “a morning shower is the best and most effective way to maintain a pleasant smell for longer,” referring to the importance of this habit for daily freshness.

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Exposure to natural light for immunity . Natural light early in the day strengthens the immune response, which is regulated by the body's biological clock. Researchers from the University of Auckland and RCSI Dublin identified that macrophages, white blood cells essential for defense against pathogens, are most active in the morning.

Professor Annie Curtis explained that “the immune response is heightened during the first hours of the day, when we are awake and most likely to face environmental challenges.”

Immunologist Jenna Macciochi of the University of Sussex, meanwhile, highlighted the importance of synchronizing internal clocks: “Getting natural light upon waking and maintaining regular sleep and eating schedules helps synchronize internal clocks, including those of immune cells.”

Nutrition, supplements and intestinal balance

Probiotics in the morning to boost gut health. Gastric acidity is lower upon waking, which facilitates the survival of beneficial bacteria. According to Ruani, taking them at night significantly reduces their effectiveness, while combining them with hot drinks can impair their viability. Incorporating probiotics into your morning routine promotes digestion and a balanced gut microbiota.

Vitamin B supplements to boost the brain

B vitamins are essential for energy production, cellular metabolism, and nervous system function. Taking them with breakfast allows for their beneficial effects on mental alertness.

Ruani warned that “vitamin B12 acts as a brain stimulant and can increase evening alertness if taken at night,” supporting the recommendation to take it in the morning.

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Lemon Water for Vitamin C Vitamin C strengthens the immune system and protects against free radical damage. Drinking a glass of water with lemon or orange juice at the start of the day provides the recommended daily amount and helps reduce glucose spikes after meals. However, nutritionist Linia Patel of the University of Milan cautioned: “I loved lemon and water, but I noticed my teeth were becoming sensitive, a side effect of enamel erosion, and my dentist recommended I stop drinking it.”

Iron supplements with fruit

Iron is essential for hemoglobin production and the prevention of anemia. Its absorption is optimized if taken on an empty stomach and accompanied by fruits rich in vitamin C, such as kiwi, orange, strawberry, grapefruit, or mango.

Patel indicated that this combination allows the body to absorb the mineral "more efficiently and sustainably." However, she cautioned that beverages such as tea and coffee, due to their tannin and calcium content, limit iron absorption.

Some people may experience nausea when consuming iron on an empty stomach. In these cases, it's recommended to accompany it with fruit to improve tolerance.

Physical activity and nighttime rest

Morning Exercise for Better Sleep Engaging in early physical activity offers multiple benefits. Researchers at Franklin Pierce University showed that running for 30 minutes in the morning for three weeks significantly improves sleep patterns. A study published in Obesity, which included more than 5,000 participants, found that those who exercised early in the morning had a lower body mass index and waist circumference than those who exercised at midday or in the evening, reinforcing the importance of timing physical activity.

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