Morning Routine Can Transform Your Health

Why is a morning routine important to your mental and physical health? 

Morning Routine Can Lower Your Pain Levels, Boost Your Immune System, and Mood. Have you been looking for a new morning routine? How is your daily self-care routine? What about combining them? Being stressed will activate your immune system to start working to help you heal. BUT if you are in chronic stress mode (higher cortisol levels) the immune system can turn on itself and therefore be detrimental to your health. Being able to start your day in a grounded and calm manner can help to reset your hormonal levels and take you out of ‘fight/flight’ for the rest of the day. This can help your nervous system to do the work that it needs to, the ‘behind the scenes’ digestion, cardiac, respiratory, etc.

This morning routine can lower your pain level, boost your immune system, and mental health. Starting each morning doing breathing exercises will help to lower your cortisol level and overall health, issues that can arise from high cortisol. See some of the health issues that may be eased:

• Anxiety

• Depression

• Digestive problems

• Headaches

• Muscle tension and pain

• Heart disease, heart attack, high blood pressure and stroke

• Sleep problems

• Weight gain

• Memory and concentration impairment

Starting your day mindful and with intent for a more present and successful day will help to boost your mental health as well. I’d been trying to find a morning routine that gets me motivated to do self-care and keep things organized. For the past few months, I’ve taken on a new routine(ish it shifts a little when needed) and it’s been the longest that I’ve stuck with a great, healthy self-care routine, so I wanted to share it with you. I get excited to wake up to a different new day; it happened by accident. I was searching for some good meditation music for my morning yoga (that has always been inconsistent). I ran across this great YouTube video from a Buddhist monk. Watch for yourself. As I listened, I could feel in my heart my purpose that I want each day. It’s what I really love about life and being alive! I’ve shifted a few things to make it my own. If you know me, you know I am always looking for ways to challenge myself and for new things that work better than others that I’ve tried. So here is what I came up with. Please, feel free to alter to have this resonate with you. There is no wrong way when you feel it in your heart. 

Here is my version…

1. Don’t get out of bed (WHAT??? YAY!!!) Breathe the first 10 minutes while in bed (postpone the coffee/tea)

2. While doing breathing techniques, I either contemplate ‘death’ as in, what can I do today to be fulfilled if it’s my last day & how can I prepare my life/family to have the best success after my death (financially, emotionally, etc) Speak to what benefits them and avoid meaningless junk convo or arguments. Plan for chores for the day and generosity 

3. Drink 8 ounces of water with chia seeds, half and lemon, and a pinch of Himalayan salt. I do my chores and plan out genosities for the day, I choose to do three-one for myself, one for a family member, and one for someone that I don’t know.

4. Meditate and do yoga (at the very least, do my yoga series each morning for full body regrouping and balancing). At the end, I list 10 things that I am grateful for that I will be thinking about or doing that day. 

5. Before bed, I have a grateful stone and I list 10 things that I am grateful for (I get pretty detailed on some) to make it more personal. Drink 8 ounces of water with chia seeds, half a lemon, and a pinch of Himalayan salt. 

It’s been so helpful to me when my schedule goes off kilter; it’s helped to keep me grounded and mostly on task (I get a lot of interruptions, as I’m sure we all do). I hope that you can create a routine from this, and this can help you get a great self-care routine that allows your health to start improving as well. This is a great addition to getting your bodywork on a regular basis, and how you can take charge at home.

Two other references that have helped me to implement this routine are the books Quench by Dr Cohen and the book The Magic by Rhonda Byrne. I highly recommend reading them. Here is a Facebook page for the book Quench that I created, which is a book club online where you can discuss your reading. 

To book with Michelle for a personalized session and to learn more about how your body can heal, click the relevant below or feel free to reach me at 240-903-0980.

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In Health and Wellness, 

Michelle S Krause LMT, CST-T, Holistic Health Specialist

Certified Teaching Assistant and Techniques Therapist Click link here:  (Mentor, UII Book Club Host and Upledger CST-T Study Prep Group Leader)

Member of the National Board of Massage Therapists and Bodyworkers and a board member with the Ethics and Standards Committee

Current member with Maryland AMTA and former New Member Committee Chair and Board Member

Offices in Severna Park Maryland and Berkeley Springs West Virginia 

A little about me:

I’m an Elite Brain Health Specialist Clinician , working as a Certified CranioSacral Therapist with Michael Morgan of Upledger Institute with Alzheimer's research and Menopause related brain health. I have 5 children, homeschooled two of them while I was a fire fighter in Baltimore City before suffering a career ending injury and meeting my husband. I was told to have a surgery or become a quadriplegic within 3 years and that was 20 years ago. I began doing major research on my own and have healed my scoliosis, herniated discs, concussions and more through the many disciplines that I bring to your sessions. My mission is to assist others through CranioSacral Therapy, Visceral Manipulation and other disciplines while educating others to become their own advocates, feel into their body and lifestyle and create health and lifestyle plans that work best for them and take them from “I’m exhausted & I’ve TRIED EVERYTHING” to living their best lives!