How you start your morning sets the tone for the rest of the day. We all operate under a set of habits (whether good or bad) and these habits make up how we live from day-to-day.

And the best way to set good habits is not to break old ones - but to replace them with something better. Here are 5 simple habits that you can add to your morning today.

1. Warm water with lemon first thing in the morning

Drinking water first thing in the morning not only hydrates you (after having lost fluids over the night), it also kickstarts your digestive system. It ensures your digestive organs are hydrated and it can help dissolve foods still making their way through your system.

The lemon adds a boost of Vitamin C into your body and helps alkalize your system, fighting any acidic build-up you might have from the day before, while the warm water is gentle on your digestive tract as the first thing you ingest.

2. Move briskly for 10 mins in the morning

Whether it's jumping jacks, a morning walk, opt for 10 mins of movement under the instead of a caffeine kick.

Whether it's jumping jacks, or a morning walk, opt for 10 mins of movement under the instead of a caffeine kick.

A research study shows that for just 10 minutes with one minute of high intensity, reaps the same benefits as 45 minutes of jogging! And a 10-minute continuous moderate workout proves the same benefit as a nonstop 30-minute workout.

At the Clinic, we believe in meeting you where you are and that 10 minutes of movement - it can be just gentle walking - is better than no movement at all.

3. Don't have coffee on an empty stomach

Ahhh...the smell of caffeine in the mornings. A beautiful ritual to start your day.

But drinking coffee on an empty stomach, especially over an extended period of time can affect the stomach and gut lining. When the gut lining gets weaker, it can cause a host of symptoms and also a leaky gut.

Leaky gut happens when the gut lining is damaged and cannot optimally function as a barrier any longer. The smaller holes become larger and allow harmful substances like gluten, bad bacteria, and undigested food particles to enter your system.

For some, drinking coffee first thing in the morning also jitters, an increased heart rate, and an inability to focus.

Drinking coffee first thing in the morning can also affect your circadian rhythm. Your internal clock releases a hormone called cortisol when you wake up, making you feel alert and energized. Research has shown that consuming coffee actually decreases your cortisol levels - meaning your early morning cup of coffee may actually cause you to be sleepier. Try having coffee after 10 am if you can.

And if you're still feeling tired upon waking up from 8 hours of sleep, this may be a sign your circadian and adrenals are out of balance.

Interested to know about how we can help you personalize your nutrition and improve your health and wellbeing for the long run? Schedule a call with our care manager or viewer Schedule a callwith our care manager or learn more here.