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Post Disclaimer
The information on this website is designed to offer self-care tips and recommendations based on evidence-based research and literature from professionals in each field. It is not intended to diagnose or treat any specific medical condition. Please consult with your healthcare provider before making any health-related decisions.
The human body, consisting of multiple systems and biological clocks, operates throughout the day to achieve homeostasis. Homeostasis is the process where the body monitors and maintains these various systems. Many times our own choices make it difficult for the body to maintain homeostasis. We can choose to help or hinder this process in the way we eat, sleep and react to the environmental variables surrounding us.
Here are four simple daily tips to reboot your body, assist in homeostasis, increase energy, mood, cognition, and decrease brain fog. Just like warming up your vehicle on a wintery day or rebooting your computer to increase the operating system’s efficiency, you can reboot your mind and body and have a more efficient day full of improved health and well-being.
Reboot Your Circadian Rhythm
The circadian rhythm is your internal timekeeper that controls the timing of various activities such as hormone release, digestion, and sleep. Light exposure plays a crucial role in stimulating the circadian rhythm, and you can reboot a healthy sleep pattern by choosing the type of light you expose your eyes to upon waking up. Immediately upon waking up, you should absorb natural light for 10 minutes. Do not look at your phone or any screen. Artificial light can impact the circadian rhythm and impact your ability to feel tired at night preventing you from falling asleep.
Exposing your eyes to 10 minutes of natural light will reboot your circadian rhythm, ensuring you feel fatigued when you need to and ready to sleep in the evening. When I wake up, I roll out of bed, go in the back yard and hang out with our dog for 10 minutes of sunshine exposure before grabbing my phone. If it’s cloudy or the sun hasn’t quite peaked, there are still photons from the sun radiating from the sky. Mobile apps such as Light Meter can show you the direction to face when exposing your eyes to the morning sunlight.
Reboot Your Focus toward Priorities and What Brings You Joy
First thing in the morning, you must choose to expose your five senses to information that aligns with your priorities and purpose in life and avoid stimuli that create a negative impact. Take A few minutes to be mindful and focus on what is essential in your life, focus on your meaning in life, your purpose and goals, and only focus on these variables. If any noise of the world or worries about the day’s planned daily tasks pop in your head, asked them to leave and focus on what brings you joy. The goal here is to make the brain feel safe.
Spending a few minutes first thing in the morning reflecting and being mindful of your priorities in life reboots your focus toward priorities. It provides a coat of armor to protect your mind from the influence of the negativity of this world. Do not grab your phone first thing in the morning to check out the news or various social media platforms. As you reboot your mind when you expose yourself to the world’s negativity and variables, they contradict your priorities; these stimuli begin to influence your perception in a negative way that hinders your ability to accomplish your priorities. You are letting others influence your priorities when you expose yourself to this negative influence first thing in the morning. Protect your mind from the agenda-setting opinions on social and mainstream media and set the conditions so that the variables exposed to your senses first thing in the morning influence positivity and goal accomplishment.
Reboot Your Metabolism
On your way out the door to absorb the natural light of the sun, grab a light snack to stimulate your metabolism. Grab something lite and healthy such as a banana, an apple, walnuts, or almonds. Consume something that you know will not irritate your stomach. The digestive system is at its peak operating capability around noon and slowly starts to activate upon waking up. It would help if you found a delicate balance of eating lite first thing in the morning, avoiding a large breakfast, and consume a larger meal at noon when your digestion is at its peak performance. Eating a light snack first thing in the morning can calm the stomach and prevent nausea or stomach pain. An irritated stomach will activate the sympathetic nervous system resulting in a less relaxed state and decreased digestion and metabolism.
Conduct A Few Repetitions of a Movement That Works The Legs and Back
While you are out side soaking in the sun. Do some air squats and hip hinges. Movements that stimulate the vagal nerve and the lymphatic system first thing in the morning will help reboot various bodily operating systems. The vagal nerve runs from the brain down to the stomach. This is the brain-gut connection and helps regulate heart rate, blood pressure, sweating, and digestion. The vagal nerve has trillions of interconnections on its way from the stomach to the brain. Stimulating the vagal nerve will serve as a stress management technique and posture the mind to work more efficiently throughout your day.
The lymphatic system is made up of vessels and spreads throughout the entire body. The lymphatic system carries a clear liquid through its vessels carrying the immune system’s waste by-products and delivering nutrients to all the cells in the body. Stimulating the lymphatic system first thing in the morning helps remove any remaining toxins that were not removed during sleep. This will improve energy, ensuring more efficient delivery of nutrients to the body. One of the most effective ways to reboot various operating systems of the human body is through exercise incorporating the legs and hips. Air squats, lunges, and air deadlift hip hinges without weight are excellent exercises to stimulate these key areas and reboot your system in the morning.
These techniques may not work for everyone. I challenge you to try them out and modify them. Some improvements occur immediately, but others will be noticeable after a few weeks of dedication. Some may not need a snack first thing in the morning and some of you may. The key is to keep the stomach happy to prevent a minor fight or flight response to the stomach pain. The body’s biological clock requires punctuality, and you must stick to your sleep schedule and conduct these activities every day. Begin to analyze your overall health and wellbeing, note the changes you feel, and improve overall health and wellbeing by choosing to work with your body and not against it.
