Sabah Şu 3 Şeyi Yapma

Summary

This video explains the crucial importance of how we begin our mornings for overall health. It highlights common morning mistakes, such as eating immediately after waking up, which can lead to blood sugar spikes and crashes. The speaker recommends delaying breakfast for the first hour, hydrating with mineral-rich water instead. Additionally, it advises avoiding stimulants like coffee or tea in the morning to prevent stress hormone spikes. Finally, exposure to sunlight in the first hour helps reset the body’s internal clock. By following these simple changes, you can achieve more stable energy and better health throughout the day.

Takeaways

• 😀 The first hour of the day is crucial for setting the tone of the rest of your day, influencing your energy, mood, and health.
• 😀 Cortisol, a stress hormone, increases naturally in the morning, helping you prepare for the day by boosting blood sugar levels.
• 😀 Eating immediately after waking up can disrupt the natural rise of cortisol and lead to a rapid drop in blood sugar, making you feel tired and hungry soon after breakfast.
• 😀 Skipping breakfast during the first hour allows your blood sugar levels to remain balanced throughout the day, leading to less hunger and a healthier metabolism.
• 😀 Hydration is vital in the morning. After 6-8 hours of sleep, your body loses fluids and minerals, which can affect your energy and mental clarity if not replenished.
• 😀 Drinking mineral water or adding a small amount of salt to your water in the morning can help restore lost minerals and regulate blood pressure.
• 😀 For individuals with hypertension, it's okay to consume salt in the morning, as long as the total salt intake for the day is adjusted accordingly.
• 😀 Avoiding stimulants like coffee and tea in the first hour is important, as they can spike cortisol levels, leading to anxiety and an energy crash later in the day.
• 😀 Opt for herbal teas, such as ginger and lemon, or engage in calming activities like meditation or prayer during the first hour to help balance your body and mind.
• 😀 Exposure to natural sunlight in the morning is essential for signaling to your body that the day has begun, helping to regulate your circadian rhythm and improve sleep quality.
• 😀 Even if you're busy, getting outside for just five minutes of sunlight exposure can significantly improve your mood, energy, and mental clarity throughout the day.

Q & A

Why is the first hour after waking up so important for our health?

The first hour after waking up is critical because your body is setting up for the day's activities. If this time is used improperly, it can affect your energy, blood sugar, and overall health throughout the day. This is the time when your body prepares for the tasks ahead, and how you spend it can impact your energy levels and well-being.

What is the primary problem with eating immediately after waking up?

Eating immediately after waking up can cause your blood sugar to rise too quickly. This is because the stress hormone cortisol is released upon waking, which naturally increases blood sugar. If you eat during this time, you add to the spike, which leads to a rapid drop in blood sugar later, causing hunger soon after eating.

How does cortisol affect blood sugar levels in the morning?

Cortisol is a stress hormone released in the morning to prepare your body for the day. It raises your blood sugar to provide energy for your activities. However, if you eat immediately after waking up, the additional food can cause your blood sugar to rise too much, triggering a sharp drop afterward, which can lead to fatigue and hunger.

Why do people often feel hungry soon after having breakfast, even if they eat a lot?

This happens because eating breakfast right after waking up increases your blood sugar too quickly. As your body tries to regulate this spike, it produces insulin, which lowers your blood sugar, often leading to a rapid drop. This drop can trigger hunger shortly after eating.

What should we do in the first hour after waking up instead of eating breakfast?

In the first hour after waking up, it's better to hydrate with water and minerals. The best option is to drink mineral water or water with a pinch of salt to replenish the minerals lost during sleep. This helps regulate blood pressure, maintain energy, and prevent feelings of fatigue and mental fog.

Can people with high blood pressure consume salt in the morning?

Yes, people with high blood pressure can consume salt in the morning, but they should reduce their salt intake throughout the rest of the day to maintain balance. A small amount of salt in the morning can help replenish minerals lost during sleep and aid in regulating blood pressure.

How does caffeine, such as coffee, affect our body in the morning?

Caffeine increases the release of cortisol, which is already elevated in the morning. This can lead to an excessive rise in cortisol, making you feel energetic temporarily but also causing a crash later in the day. This fluctuation in cortisol levels can contribute to feelings of anxiety and fatigue.

What are better alternatives to caffeine in the morning?

Instead of coffee or other stimulants, you can drink herbal teas, such as ginger and lemon tea, which provide energy without triggering a sharp rise in cortisol. Alternatively, engaging in calming activities like meditation or prayer can help balance your body's energy levels.

How does wearing sunglasses in the morning impact your body's natural rhythm?

Wearing sunglasses in the morning can prevent your eyes from receiving the natural light that signals to your brain that it's daytime. This disrupts your circadian rhythm and can make you feel like it's still night, which may lead to difficulty waking up and feeling groggy throughout the day.

What should we do in the first hour after waking up to avoid disrupting our circadian rhythm?

To avoid disrupting your circadian rhythm, it's important to get exposure to natural sunlight within the first hour of waking up. Even a few minutes of sunlight can help reset your internal clock, signaling to your body that it's time to start the day.