With over six years of experience, nutritionist Clarissa Lenherr talks us through morning routines to improve energy, including hydration, mindfulness and movement. 

Morning routines to improve energy can help ensure you make a better start to each day

A healthy summer morning routine can significantly help improve your energy levels throughout the day, support overall gut health and increase serotonin levels, helping to boost mood and productivity. Here’s a sample routine to help you start your day on a positive note this summer season.

Wake up consistently 

Aim to wake simultaneously each morning to help regulate your circadian rhythm. Our bodies have an internal clock known as the circadian rhythm, which regulates various biological processes, including sleep-wake cycles.

Waking up simultaneously helps maintain a consistent sleep schedule, allowing your body to establish a rhythm and optimise the quality of your sleep.

It can help you fall asleep more easily at night and wake up refreshed in the morning. Aim to wake up at the same time each morning and at weekends to set you up for a good morning routine.

Natural light

We recommend getting natural light into your eyes first after you wake up. This could be a morning walk, sipping on a hot drink whilst sitting outside or meditating in your garden/nearest park.

Morning sunlight helps suppress the production of the sleep hormone melatonin, making you feel more awake and alert during the day, and sunlight triggers the release of serotonin. This neurotransmitter contributes to feelings of happiness and contentment.

So get as much natural light as possible, and keep your sunglasses at home so the natural light can enter your eyes.

Hydrate first thing 

Have a bottle or glass of water next to your bed or waiting for you in the bathroom so you can hydrate as soon as you wake up. This will rehydrate your body after a night’s sleep and help to kickstart your digestive system.

Aim for a minimum of two litres of filtered water daily. Clients should invest in a good quality glass water bottle to track their intake.

Get moving 

Spend a few minutes stretching your body to wake up your muscles and increase blood circulation; this is a good thing to do whilst brushing your teeth or while your cup of coffee is brewing to habit stack and save time in the morning.

If you have time for a longer movement session, try to get outside first by walking, light jogging, or heading to a gym or workout class.

Mindfulness

Dedicate some time to quieting your mind through meditation or mindfulness practices. This can help reduce stress, enhance focus, and improve overall well-being. Find a quiet spot, focus on your breath, or use guided meditation apps if you’re new to meditation.

Nourishing breakfast 

Prepare a nutritious breakfast that is high in protein and includes a balance of complex carbohydrates, healthy fats and plenty of fibre!

Add two tbsp of Linwoods shelled hemp seeds to my breakfast as they boost any meal with 7g of plant-based protein to keep me full and 33% of the recommended daily intake for magnesium which can contribute to the reduction of fatigue and tiredness through the busy summer months.

Seeds pack a punch of fibre, and just two tbsp (20g) of Linwoods flaxseed, pumpkin and sunflower mix can provide 3g of fibre to keep you full, energised and regular!

Breakfast options

• High protein avocado toast: Whole-grain high fibre toast topped with half an avocado, two poached eggs, one tbsp of kimchi to support my gut health and two tbsp of Linwoods shelled hemp seeds.
• Hemp seed veggie omelette: Beat two large eggs and two tbsp of Linwoods Shelled Hemp Seeds. Pan-fry any veggies in the fridge, pour over the egg batter and wait until the omelette is cooked through. Pair this with rye bread for a good hit of fibre and micro greens or broccoli sprouts for a nutritious start to the day.
• When on the go, prepare a low-sugar but high-protein and fibre smoothie made from one cup of frozen berries, one tbsp almond butter, one handful of spinach, one tbsp chia seeds, two tbsp of Linwoods flaxseed, pumpkin and sunflower seed mix, one scoop of protein powder, and all whizzed together with unsweetened almond milk.

Get organised

After breakfast take a few minutes to review your daily goals, prioritise tasks, and plan your schedule for the day. A clear plan can help reduce stress and help you stay focused and productive throughout the day.