{"id":7479,"date":"2023-09-17T19:16:10","date_gmt":"2023-09-17T12:16:10","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=7479"},"modified":"2023-09-17T19:16:10","modified_gmt":"2023-09-17T12:16:10","slug":"easy-4-step-longevity-boosting-morning-routine","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=7479","title":{"rendered":"Easy 4-Step Longevity-Boosting Morning Routine"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">F<\/span>ellow non-morning folks, it\u2019s our time to listen up. According to <a href=\"https:\/\/www.linkedin.com\/in\/reuben-chen-0596233a\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.linkedin.com\/in\/reuben-chen-0596233a\">Reuben Chen, MD<\/a>, board-certified sports medicine physician, pain management expert, and the chief medical advisor at <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D104860X1561639%26xs%3D1%26xcust%3DSTMSFD-1109110%26url%3Dhttps%253A%252F%252Fhome.sunrider.com%252F&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Flongevity-boosting-morning-routine%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/home.sunrider.com\/\">Sunrider International<\/a>, putting in a little extra effort first thing in the day can go a long way when it comes to healthy aging.<\/div>\n<p><em>So\u2026 you mean, rolling out of bed, brushing my teeth, and sprinting out the door isn&#8217;t the key to establishing a <a href=\"https:\/\/www.wellandgood.com\/blue-zones-morning-habits-for-longevity\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/blue-zones-morning-habits-for-longevity\/\">longevity-boosting morning routine<\/a>?<\/em> *She resists blurting out loud mid-interview.* Spoiler: The healthy aging expert suggests that, respectfully, no. Ahead, his top four science-backed tips for setting your day up for success.<\/p>\n<hr\/>\n<div class=\"experts-in-article noskim py-[24px] px-[40px]\">\n<p>Experts In This Article<\/p>\n<ul class=\"!ml-[18px]\">\n<li> <a href=\"https:\/\/www.linkedin.com\/in\/reuben-chen-0596233a\/\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.linkedin.com\/in\/reuben-chen-0596233a\/\">Reuben Chen, MD<\/a>, board-certified physician specializing in sports medicine and pain management <\/li>\n<\/ul><\/div>\n<hr\/>\n<h2><strong>The ideal morning routine for boosting longevity, according to a doctor <\/strong><\/h2>\n<h3>1. Prep your body\u2014both physically and mentally\u2014before tackling your to-do list<\/h3>\n<p>Rather than hopping on your phone before you\u2019ve even had a chance to wipe away the gunk in your eyelashes, Dr. Chen says you should focus on <a href=\"https:\/\/www.wellandgood.com\/morning-routine-checklist-samsung\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/morning-routine-checklist-samsung\/\">prepping your body for the day<\/a>. \u201cA good morning routine should have some mental and physical aspects to it, with a focus on getting your mind and body ready for the day. Yes, instead of answering emails and getting swamped by your inbox,\u201d Dr. Chen says.<\/p>\n<blockquote>\n<p>\u201cToo many people wake up everyday with a barrage of chores and responsibilities that end up dictating the flow of their mornings. It\u2019s better to ease into your day and take a little time for yourself.&#8221;<br \/>\u2014Reuben Chen, MD, board-certified sports medicine physician and pain management expert<\/p>\n<\/blockquote>\n<p>For him, this means <a href=\"https:\/\/www.wellandgood.com\/start-your-day-on-a-positive-note\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/start-your-day-on-a-positive-note\/\">meditating in the morning<\/a> for about 10 to 15 minutes, which the doctor says helps give him a sense of calmness, lessens his anxiety, and helps him focus more easily throughout the day.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/longevity-boosting-morning-routine\/\" current-title=\"4 Easy Steps for Establishing a Morning Routine That Centers Healthy Aging, According to a Longevity Doctor\" current-image=\"longevity-morning-routine-peanut-butter-toast-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-03-17\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/longevity-boosting-morning-routine\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/longevity-boosting-morning-routine\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/longevity-boosting-morning-routine\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>After meditating, Dr. Chen takes on what he refers to as &#8220;some form of personal study&#8221;\u2014time to self-reflect. To that end, he strongly encourages making time for tackling a self-improvement task. \u201cWhether it\u2019s self-help, learning a new language, or some kind of ritual to improve your mind. Here, I follow up with <a href=\"https:\/\/www.wellandgood.com\/journaling-in-morning\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/journaling-in-morning\/\">journal writing<\/a>,\u201d Dr. Chen suggests.<\/p>\n<p>After he\u2019s prepped and primed his mind, Dr. Chen aims to incorporate at least 30 minutes of exercise. \u201cEither cardio or weightlifting with a <a href=\"https:\/\/www.wellandgood.com\/morning-mobility-workout\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/morning-mobility-workout\/\">few minutes of stretching<\/a>. Some of these ideas were inspired by <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fwww.amazon.com%2FMiracle-Morning-Not-So-Obvious-Guaranteed-Transform%2Fdp%2F0979019710%3Ftag%3Dwgtrx9230-20%26asc_refurl%3Dhttps%253A%252F%252Fwww.wellandgood.com%252Flongevity-boosting-morning-routine%252F%26asc_source%3Ddirect%26asc_campaign%3Dno-campaign&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Flongevity-boosting-morning-routine%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.amazon.com\/Miracle-Morning-Not-So-Obvious-Guaranteed-Transform\/dp\/0979019710\"><em>The Miracle Morning<\/em><\/a>, which is an interesting book I recommend to anyone interested in creating a good start for their day,&#8221; he notes.<\/p>\n<h3>2. Don\u2019t forget to have a hearty breakfast<\/h3>\n<p>Finding time to make, let alone <em>savor<\/em>, a <a href=\"https:\/\/www.wellandgood.com\/protein-for-breakfast\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/protein-for-breakfast\/\">hearty breakfast<\/a> can be challenging. However, Dr. Chen says it\u2019s imperative for healthy aging. \u201cI tend to get fired up in the mornings by consuming <a href=\"https:\/\/www.wellandgood.com\/protein-cheat-sheet\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/protein-cheat-sheet\/\">foods that are high in protein<\/a> and unsaturated fats, such as eggs, avocado, and peanut butter, because they provide a good source of nutrition and steady energy throughout the day. I also try to avoid foods that are high in sugar and simple carbohydrates because they can cause a blood sugar spike,\u201d he says.<\/p>\n<p>Dr. Chen&#8217;s <a href=\"https:\/\/www.wellandgood.com\/healthy-breakfast-recipes\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/healthy-breakfast-recipes\/\">go-to breakfast recipe<\/a> is deliciously simple: Eggs cooked in olive oil and salsa alongside whole wheat toast with a peanut butter shmear. \u201cI also like to drink non-dairy milk or an electrolyte beverage with that meal to stay hydrated.\u201d<\/p>\n<h3>3. Addressing hydration <em>before<\/em> downing coffee is critical<\/h3>\n<p>We love a good ol\u2019 cup of joe, but <a href=\"https:\/\/www.wellandgood.com\/coffee-first-thing-morning\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/coffee-first-thing-morning\/\">drinking coffee first thing in the morning<\/a> <em>isn&#8217;t<\/em> always the best for your health. Instead, Dr. Chen says folks should focus on <a href=\"https:\/\/www.wellandgood.com\/sweating-at-night-hydration\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/sweating-at-night-hydration\/\">rehydrating with water first thing in the day<\/a>. \u201cHydration is very important and reigns supreme when it comes to healthy aging. In fact, When we\u2019re born, our bodies are about 80 percent water. We lose that precious hydration as we get older, dropping down to around 55 percent by adulthood.&#8221; The cause? &#8220;A combination of <a href=\"https:\/\/www.wellandgood.com\/causes-of-dehydration\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/causes-of-dehydration\/\">dehydrating effects<\/a> of our diets and various lifestyles,&#8221; he says.<\/p>\n<p>In order to ensure he stays well-hydrated, Dr. Chen drinks water mixed with <a href=\"https:\/\/www.wellandgood.com\/signs-of-electrolyte-imbalance\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/signs-of-electrolyte-imbalance\/\">electrolytes<\/a> to get added hydration throughout the day\u2014and not just in the morning. This is especially important in hotter climates, he says. Aside from downing enough fluids, eating <a href=\"https:\/\/www.wellandgood.com\/hydrating-foods\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/hydrating-foods\/\">water-rich foods<\/a> can help you beyond the recommended eight glasses of water daily. \u201cLuscious produce like berries, cucumbers, tomatoes, radishes, melons, and cauliflower can hydrate and heal the trillions of cells in your body,\u201d Dr. Chen says.<\/p>\n<h3>4. Establish a sense of routine to help reduce stress<\/h3>\n<p>According to Dr. Chen, consistency is key\u2014which is why his morning routine doesn\u2019t differ much on the weekdays versus the weekends. \u201cWhen it comes to my morning routine, I try to go about as <a href=\"https:\/\/www.wellandgood.com\/i-love-my-daily-routine\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/i-love-my-daily-routine\/\">regular a schedule<\/a> as possible. This helps my mind and body know what to expect first thing in the morning.&#8221;<\/p>\n<blockquote>\n<p>&#8220;When it comes to my morning routine, I try to go about as regular a schedule as possible. This helps my mind and body know what to expect first thing in the morning.&#8221;<\/p>\n<\/blockquote>\n<p>Instead, Dr. Chen likes to take things nice and slow and believes a little predictability regarding how your day will definitely isn\u2019t a bad thing. \u201cToo many people wake up everyday with a barrage of chores and responsibilities that end up dictating the flow of their mornings. So, it\u2019s better to ease into your day and take a little time for yourself,\u201d he says. Not to mention, having a morning routine is one of the key <a href=\"https:\/\/www.wellandgood.com\/longevity-promoting-habits\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/longevity-promoting-habits\/\">longevity-promoting habits<\/a> in the Blue Zones, where folks consistently live well into their 100s.<\/p>\n<p><em>A simple eight-minute &#8220;good morning&#8221; pilates stretch:<\/em><\/p>\n<p><iframe loading=\"lazy\" title=\"8 Minute &#039;Good Morning&#039; Pilates Stretch | Good Moves | Well+Good\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/DvJa9tiMivw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/p>\n<div class=\"disclaimers__after_content mb-[18px] mt-[16px] pt-[16px]\">\n<div class=\"outline-earmark relative mt-[8px] pt-[10px] pl-[20px]\">\n<p>\n            Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission.          <\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Fellow non-morning folks, it\u2019s our time to listen up. According to Reuben Chen, MD, board-certified sports medicine physician, pain management expert, and the chief medical advisor at Sunrider International, putting in a little extra effort first thing in the day can go a long way when it comes to healthy aging. So\u2026 you mean, rolling &hellip;<\/p>\n","protected":false},"author":3,"featured_media":7481,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-7479","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/7479","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=7479"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/7479\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/7481"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7479"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7479"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7479"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}