In this episode, the Nurse Doza talks about the importance of having a morning routine and shares some tips to incorporate a healthy routine into your life. Stress is also discussed and the host emphasizes the importance of having a morning routine to promote better health.
TimeStamps:
00:00 START
02:23 Importance of morning routine.
03:45 Morning routines for better health.
07:30 Morning Routine Empowerment.
11:01 Morning phone usage.
14:21 Phone can wait in morning.
18:38 Belly breathing and health.
21:36 Heart rate variability and stress.
26:22 Morning routine for health.
29:52 Infrared light therapy.
33:33 Morning vitamin routine.
37:10 Morning routine and self-care.
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Show Notes:
Segment 1: The Importance of a Morning Routine
- Starting your day with a routine can significantly impact your energy levels and productivity.
Segment 2: 1st Thing in Your Morning Routine: Schedule 10 Minutes for Yourself
- Allocating a dedicated time slot for personal activities fosters self-care and sets a positive tone for the day.
Segment 3: 2nd Thing in Your Morning Routine: Avoid Checking Your Phone First Thing in the Morning
- Research suggests that excessive screen media use, especially in children, can lead to ADHD-related behaviors and hinder attentional skills.
- Source 1: "Screen media use and ADHD-related behaviors: Four decades of research" (PubMed)
- Link: [1] (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6176582/)
- Source 2: "Brain health consequences of digital technology use" (PubMed)
- Link: [2] (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7366948/)
- Source 3: "The 'online brain': how the Internet may be changing our cognition" (PubMed)
- Link: [3] (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6502424/)
Segment 4: 3rd Thing in Your Morning Routine: Practice Belly Breathing
- Diaphragmatic breathing, also known as belly breathing, offers various benefits such as increasing heart rate variability, reducing hot flashes, improving sleep, alleviating pain, and reducing oxidative stress.
- Source 1: "Diaphragmatic breathing" (VA.gov)
- Link: [1] (https://www.va.gov/WHOLEHEALTHLIBRARY/tools/diaphragmatic-breathing.asp)
Segment 5: 4th Thing in Your Morning Routine: Get Sunlight
- Exposure to sunlight triggers the production of serotonin, a neurotransmitter that influences mood, emotions, appetite, digestion, and sleep.
- Source 1: "Ocular and systemic melatonin and the influence of light exposure" (Wiley Online Library)
- Link: [1] (https://onlinelibrary.wiley.com/doi/10.1111/cxo.12824)
Segment 6: 5th Thing in Your Morning Routine: Take Your Vitamins
- Combining light therapy with melatonin supplements can help regulate circadian rhythms, especially for shift workers and those experiencing jet lag.
- Source 1: "Ocular and systemic melatonin and the influence of light exposure" (Wiley Online Library)
- Link: [1] (https://onlinelibrary.wiley.com/doi/10.1111/cxo.12824)
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