Expert Advice: 6 Must-Do Things to Wake Up Healthy and Live Longer

Experts believe that these actions can help individuals maintain abundant health, vitality, and longevity.


Feeling sluggish is something many people have to deal with every morning when they wake up. If you consistently experience this and feel tired even though you have had enough sleep, there are some steps you can take to improve this condition and boost your energy for the new day. Here are 6 things you can try:

Stretch your muscles after waking up

After sleep, the muscles start in a stiff state and blood circulation is slow. If we start moving right away without giving the body time to adjust, blood flow may be slow, leading to dizziness. This is particularly dangerous for the elderly and can cause cardiovascular and cerebral vascular accidents.

Therefore, when you wake up, you should perform slow stretching movements, you can use your hands to stroke your face, then massage your temples, head, and neck. You can also perform some stretching exercises to improve flexibility and promote blood circulation.

Drink warm water in the morning

When you wake up in the morning, your stomach is empty and drinking warm water helps regulate the digestive function. Note to avoid drinks rich in sugar and limit cold water or concentrated tea, as they can stimulate the intestines too strongly.

Have a nutritious breakfast

Breakfast is an important starting point for the body’s metabolism. Those who skip breakfast may have blood sugar problems and decreased health. Skipping breakfast can also lead to overeating at lunch, intensify feelings of hunger, and lead to rapid weight gain.

Take care of your teeth after breakfast

Although you brushed your teeth before going to bed, after a long night, bacteria in the mouth can develop, causing bad breath and affecting gum and tooth health. Take 2 minutes to brush your teeth after breakfast.

A common habit is for many people to brush their teeth right after waking up. However, according to expert recommendations, brushing your teeth about 20-30 minutes after breakfast will help toothpaste protect the oral cavity and effectively eliminate harmful bacteria in the oral cavity.

Moderate morning bowel habits

Forming the habit of having a bowel movement in the morning brings many health benefits, including eliminating waste from the body, reducing pressure on the stomach and intestines, and preventing constipation.

This also helps avoid the reabsorption of harmful toxins by the body, reducing the risk of many diseases. This habit is not only beneficial for health but can also support the weight loss process and reduce fat.

Engage in physical activity in the morning

Exercising in the morning helps the body maintain its metabolism from early morning and is not affected by any factors throughout the day.

Many health experts have proven that exercising helps improve mood, increase alertness and concentration, promote metabolism, and burn calories effectively.

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Frequently asked questions

Waking up early has numerous benefits for your health and productivity. It allows you to start your day calmly and with a sense of control, which can reduce stress levels. Additionally, early risers often have more time to engage in healthy habits such as exercising, meditating, or preparing a nutritious breakfast, which can improve both your physical and mental well-being.

Drinking a glass or two of water first thing in the morning helps to hydrate your body after a long night of sleep. It aids in flushing out toxins, boosting your metabolism, and improving your digestive system. Proper hydration also helps your body absorb nutrients more efficiently, leading to improved overall health.

Exercising in the morning has several advantages. It kick-starts your metabolism, helping you burn more calories throughout the day. Morning workouts also increase your energy levels and can improve your mood and focus, making you more productive. Additionally, morning exercise helps regulate your sleep schedule, making it easier to fall asleep at a reasonable hour and wake up feeling rested.

A healthy breakfast provides your body with the fuel it needs to function optimally throughout the day. It boosts your energy levels and improves your concentration and cognitive function. Eating a balanced breakfast can also help regulate your blood sugar levels and reduce cravings for unhealthy snacks later in the day, contributing to better overall health and weight management.

Preparing a healthy breakfast doesn’t have to be time-consuming. The night before, you can plan and prepare the ingredients to save time in the morning. Alternatively, opt for quick and easy options such as oatmeal with fruit, smoothies, or whole-grain toast with nut butter. Making time for a healthy breakfast sets a positive tone for the day and is definitely worth the effort.

Start your day with a few minutes of meditation or positive affirmations to set a calm and positive tone. Surround yourself with inspiring and motivational content, whether it’s a book, podcast, or video. Also, try to maintain a sense of gratitude by reflecting on the things you’re thankful for. All of these practices can help foster a positive mindset and improve your overall well-being.