Healthy Ways to Start Your Day
Dr. Rose Bricker, Blue Lemon Therapy
The first five minutes in the morning is an opportunity to ground yourself, lower your stress, and improve the quality of your day. The following information can dramatically impact your health, longevity, peace, and joy. There are six simple habits that you can do in the first five (or 15) minutes that can set the tone for the rest of the day. These science–based activities are taken from a posting on Lifenews, which is a site that shares practical tips for seniors.
Six Simple Healthy Activities
Deep breathe: Intentional, gentle, and conscious deep breathing for just one to two minutes calms and resets your nervous system. It tells your brain that you are safe. As we age, our nervous system becomes more sensitive to stress. Inhale slowly through your nose for four counts, hold for two counts, then exhale gently through your mouth for six to eight counts. Do this 10 times while still sitting up in bed.
Rehydrate your body: Drink a glass of water, not coffee, first thing after rising. We are dehydrated from the hours we have spent in bed. Our body needs water (fuel) to move, think, and heal. One glass of water flushes out toxins that build up over night. Water aids in digestion and lubricates our joints. Our brains are over 70% water, even a small drop in hydration can lead to foggy thinking. Room temperature water is more gentle on the stomach.
Do gentle stretching: Sit up slowly, roll your shoulders back and down, tilt your head gently side to side, reach your arms overhead like you’re greeting the sky. Let your legs stretch out, point and flex your toes to wake up your feet, and circle your wrists and ankles. The more consistently you do the stretches, the more you will notice less stiffness in the morning.
Express gratitude: Gratitude can be expressed for small things, such as sunlight, a memory of a loved one, the comfort of a warm blanket, and simply the breeze when you sit outside. When you start your day acknowledging the good things, you are rewiring your brain toward optimism, resilience, and peace. It’s easy to focus on what we’ve lost. Gratitude shifts what we focus on. Gratitude can fight loneliness and fear.
Set your intention for the day: Before you pick up your phone, answer the emails, or watch the news, this is the time to set an intention for your day. Your intention might be to stay calm today or to move slower throughout the day. It might be to rest without guilt or connect with a person you’ve been meaning to reach out to, or to be more friendly to others. This can lower stress and increase satisfaction with life.
Practice smiling: The first thing in the morning, even before you get out of bed, smiling has a powerful impact on your body, your brain, and your entire body. It shifts your internal chemistry. When you smile, even just a little, your brain releases chemicals like dopamine and serotonin, your heart rate lowers, and your immune system gets a boost. Don’t wait for a reason! It’s a way of saying “I choose joy today.”
Please call me if you would like more information on how to find more peace, joy, and happiness. I offer a 30-minute complimentary meet and greet appointment at 520-820-4079. I’m conveniently located just north of Oro Valley.
May Is Arthritis Awareness Month
Heidi Overman, LMT, Integrative Health and Wellness Coach
One of the most common questions I hear from clients is: “Is this arthritis, or is it just muscle pain?”
A shoulder begins to ache, a hip starts nagging, or knees feel stiff without warning. These subtle changes can be confusing. When we slow down and pay attention to how pain feels, when it appears, and what relieves it, we begin to uncover valuable clues about what’s really happening.
Muscle-related pain typically feels achy, tight, or sore. It often worsens with activity and improves with stretching, massage, or heat. It tends to be localized and sensitive to touch. Arthritis, on the other hand, is usually felt deeper within the joint. It often presents as stiffness, especially in the morning or after periods of inactivity and may include swelling, warmth, and reduced range of motion.
The challenge is that many people experience both at the same time. Tight muscles can pull on joints, increasing stress, while joint pain can cause surrounding muscles to tighten in response. This creates a cycle of discomfort that can feel difficult to break.
Arthritis simply means inflammation of the joints, but there are many forms. The most common is osteoarthritis, often described as “wear and tear,” where cartilage gradually breaks down over time. Rheumatoid arthritis is an autoimmune condition in which the body mistakenly attacks its own joints, leading to inflammation, fatigue, and flare-ups.
Therapeutic massage plays an important role in managing both types. While massage does not “fix” arthritis, it can significantly improve how the body feels and functions. By reducing muscle tension, improving circulation, calming the nervous system, and enhancing mobility, massage helps relieve the secondary effects that often worsen joint pain.
However, long-term relief comes from a more comprehensive approach.
Consistent movement helps lubricate joints and reduce stiffness. Strength training supports and protects the joints by improving stability. Stretching and mobility work reduces the tension that places additional stress on already sensitive areas. Nutrition also plays a powerful role. Whole, unprocessed foods and healthy fats can help reduce inflammation, while sugar and highly processed foods may increase it.
Equally important is stress management. Chronic stress can heighten pain and inflammation, making symptoms feel worse. Practices such as breathwork, time in nature, and relaxation-based therapies support both the body and the nervous system.
Arthritis is not just about the joints; it’s about how the entire body works together.
As a Therapeutic Massage Therapist and Integrative Health and Wellness Coach, my goal is to help clients look beyond the pain and understand the patterns contributing to it. Small, consistent changes combined with hands-on care can make a significant difference.
Arthritis does not have to mean giving up the activities you love. With the right support and awareness, it is possible to move more freely, reduce discomfort, and continue living an active, fulfilling life.
If you are interested in a Therapeutic Massage, Integrative Health Coaching or Acupuncture please call me at Empty Cup Wellness for an appointment: 520-639-6987. Visit emptycupwellness.com to learn more. I’m located at 10132 N Oracle Rd., Ste. 180, Tucson, AZ 85704 in the business park just behind the Fairfield Inn.