They say the early bird catches the worm – and now there’s the science to back up the belief that there are health benefits to be had for those who don’t lounge in bed too long.
From the time you eat your breafast to your sex life, a number of lifestyle changes can drastically improve your health.
So what should you do first thing to maximise the benefits? Take a look at the full list below.
Work it out: Exercising first thing in the morning helps burn more fat, according to a fascinating Swedish study. The team carrying out the research found that the circadian rhythm of our cells means we metabolise fat more efficiently if we work out as soon as we wake, rather than waiting until the evening to get physical.
Set your alarm: Rising an hour earlier has been associated with a 23 per cent lower risk of depression according to a US study. And you should avoid hitting the snooze button. Research at Brigham and Women’s Hospital in Boston found that natural grogginess can last longer if you do as the body releases more sleep hormones.
Brekkie bonus: Multiple investigations have linked those who regularly eat breakfast with a reduced risk for things like stroke, diabetes, high blood pressure and obesity, while kids who skip breakfast have been found to do less well in exams.
Though the evidence is mixed, some studies suggest that having a larger breakfast than dinner may aid weight loss by reducing hunger pangs, while researchers at the University of Murcia in Spain pinpointed 7.11am as the ideal time to have breakfast for your body’s metabolism.
You might want to exercise before you eat though. Scientists publishing their findings in the Journal of Clinical Endocrinology and Metabolism revealed that a pre-breakfast workout was better at managing blood sugar levels. Tuck into porridge as oats provide slow-release energy to keep you fuller for longer, while going to work on an egg might be a good idea – their high protein content has been shown to help control appetite through the day.
See the doctor: A study by Duke University in the US showed that operations were more successful when performed before noon, while research by the University of Birmingham found that vaccines are more effective when given in the morning.
But watch out for the lurgy. A team at Cambridge University revealed that viruses tended to be more dangerous if we become infected in the morning, with mice given the flu virus in the early hours developing 10 times the viral load of those infected in the evening. So keep washing those hands after your morning commute!
Hold the coffee: Our levels of the stress hormone cortisol are highest when we wake and having caffeine in coffee keeps them that way. You’re better off having your cuppa later in the morning when cortisol naturally dips. A University of Bath study also found that getting your hit after breakfast is better for our blood sugar.
Get moving: People who walk, cycle and travel by train are at reduced risk of early death when compared with those who commute by car, a study published in the Lancet found. Commuting may also boost mental health and even help people lose weight, according to University College London scientists.
Snack attack: A morning slump could be a good excuse to have something sweet. Research from Tel Aviv University in Israel suggests that it’s better to indulge earlier in the day as you have more time to burn off the calories before bed.
Afterwards, be sure to crack on with anything you really need to get done. Between 11am and noon is the time of day when we tend to be most productive and alert.