Morning Routine to Tackle Chronic Inflammation
If you’ve been diagnosed with diabetes, arthritis, or a health condition that increases inflammation, you can implement lifestyle and wellness changes that support your body’s anti- inflammatory response. Add the healthy habits below to your morning routine to minimize chronic inflammation and start your day off right in every way.
Hydrate
After 8 hours or more without fluids, you’ll need to rehydrate your body. Hydration plays a role in a range of bodily processes, including decreased inflammation. Water helps your body to maintain proper joint lubrication. It also keeps your blood volume high. When paired with adequate movement, proper hydration circulates healing antioxidants throughout your body.
Drink 8 to 16 ounces of water in the morning. Drinking more than this amount at once is difficult for your body to absorb.
Water is a top choice, but you can also drink herbal tea and up to 8 ounces of juice, being mindful of sugar content.
Milk also contributes to hydration, but drink at least 8 ounces of water in the mornings.
Coffee is a diuretic. So, if you drink more than 8 ounces, spread your coffee out so that your body has time to absorb water and other fluids.
Sweetened coffee and beverages don’t count toward hydration, unless it’s a serving of an electrolyte beverage. Be mindful of the grams of sugar in electrolyte beverages. They can contain more than a day’s worth of sugar, and sugar is inflammatory.
Heat, Stretch, and Move
You’re likely to be a bit stiff when you wake up in the morning. So, invest in sleep aids that minimize morning pain and stiffness. This includes specialty pillows for your head and body, and a mattress that adjusts in firmness and head or foot height.
Mornings are busy, but if you have time, heat your whole body, or the areas most prone to inflammation. You can heat with a heating pad, bath, steam, LED therapy, or a warm shower. You can also complete gentle morning stretches to minimize tension and get your circulation flowing. Even better if you have time for a brisk walk or a full workout.
Movement improves circulation and hydration
Within minutes of applying heat, gently stretching, or working out (or walking), your circulation increases. This aids in the absorption of oxygen and healing and hydrating nutrients. It’s why you quickly feel reduced pain.
Nourish
Breakfast isn’t necessarily the most important meal of the day, but it’s an essential part of your morning routine. Just as you haven’t hydrated in at least 8 hours, you haven’t provided your body with nutrients for 10 or more hours. So, you need to refuel with a tailored balance of protein, carbs, and fat.
Be sure to include:
Antioxidants: Antioxidants are nature’s anti-inflammatories. Citrus, berries, and herbal tea are top choices for breakfast.
Omega fatty acids: Omega-rich foods increase the antioxidant enzymes that reduce inflammation. Walnuts, chia seeds, and avocado are top choices for breakfast.
Let’s Discuss How to Tailor Your Morning Routine With Anti-Inflammatory Nutrition
As a dietitian, I build meal plans to address your needs beyond caloric consumption. If you struggle with inflammation, your meals will include anti-inflammatory herbs, spices, fruits, veggies, and ingredients. This includes foods that curb your sweet tooth, without increasing sugar or inflammation.