I don’t know about you, but my noggin is foggy, so whatever I do in the morning to prepare for the day doesn’t work (read: excessive amounts of coffee, very little water, and breakfast tacos). To find out what to do instead, I chose the brain of Patrick K. Porter, PhD, a neuroscientist and creator of the meditation app. BrainTap, and Kristen Willeumier, PhD, a neuroscientist whose research focuses on neurobiology and neuroimaging.

Read on to find out what these two brain health experts do each morning to make sure their minds are ready for the day.

Both neuroscientists wake up intently (and Dr. Porter does not set an alarm clock)

Technically, the first thing that happens to Dr. To support his brain health in the morning, Porter actually does in the evening: he does it Not Set up an alarm. “One of the worst things you can do to your nervous system is wake up to a blazing alarm,” he says. If you can’t wake up without it, he recommends going for a relaxing tone.

If you want to get rid of your alarm clock altogether, Dr. Porter suggested investing in a chilli pad that he would use to make sure his body woke up on time. “It changes the temperature of my bed so I sleep around 60 degrees Fahrenheit and wake up at 70 degrees,” he explains. In other words, it helps raise his body temperature so that he will naturally wake up without an alarm.

Both he and Dr. Willeumier also find time for a few minutes of meditation in the morning. “Meditation relieves stress and anxiety by reducing cortisol and epinephrine, which helps regulate blood pressure, heart rate, and breathing patterns,” says Dr. Willeumier. “It also serves to create a synchronization throughout the brain that encourages creativity, learning, focus, and attention.” Consistent practice, she adds, has been shown to increase the gray matter of the brain in areas related to learning and memory.

You’re reaching for water instead of caffeine

Dr. Willeumier never starts her day with caffeine. Instead, keep them hydrated with two 8-ounce glasses of the good ol ‘H20. “Given that the body has just fasted 8 hours or more during the night, we want to start our mornings with hydrating fluids,” she says. To do this, she starts with two 8-ounce glasses: the first is pure, filtered water and the second glass contains fresh lemon.

Dr. Porter also prioritizes hydration. Before he worked out in the morning, he drank three 20-ounce glasses of water. Whether you reach for a glass of water or several, hydration helps cognitive function. A study conducted by exercise physiologists at the Georgia Institute of Technology showed increased neural activity in dehydrated individuals who did activities that stressed their brains, which essentially means their minds had to work harder than usual.

None of them have breakfast right away

When Dr. Willeumier eats her breakfast (which doesn’t happen first thing in the morning), she accesses foods that support her gut microbiome as the gut affects brain health. “The microorganisms in our intestines release neurotransmitters (ie serotonin, dopamine and GABA among others), vitamins, hormones and other signaling molecules that can influence our mood, behavior and cognitive function,” says Dr. Willeumier. For example, 95 percent of serotonin – a neurotransmitter essential for regulating appetite, digestion, sleep, and general wellbeing – is made in the gut.

With this in mind, Dr. Willeumier that her favorite foods are plant-based: fruits, vegetables, legumes, whole grains, nuts and seeds. “My favorite breakfasts are oatmeal with oat milk and organic blueberries, Ezekiel bread with avocado, a tofu scrambled egg with kale and red pepper or a smoothie with half a banana, a third of oat milk, a third of a cup of water, half a teaspoon of cocoa powder, one half a teaspoon of nut butter (almonds, coconut, Brazil nuts, pecans, macadamia nuts, flax seeds, chia seeds) and a tablespoon of mushrooms to strengthen the immune system and support cognitive function (chaga, cordyceps, lion’s mane, maitake), “she says.

You take time for a morning workout

Dr. Willeumier moves for at least an hour in the morning. “I start my day with running, Pilates, and rowing, in addition to strength training three days a week,” she says. Dr. Porter agrees that exercise is one of the best ways to keep your brain healthy, and so he prioritizes it accordingly. At the beginning he takes a 15 to 20 minute walk. This serves to get him moving, at the same time to supply him with mood-enhancing vitamin D and to connect him with nature.

Exercise has many overall brain health benefits, explains Dr. Willeumier. It can help you sleep better and be more competent with stress and anxiety, both of which are beneficial for your cognitive wellbeing. And cardio workouts, in particular, increase the flow of oxygen to the brain, improve your ability to make new connections, reduce the risk of memory loss, and increase your ability to be mindful. This is because exercise increases blood flow and encourages the release of proteins and hormones that are responsible for nerve development and plasticity in the brain, says Dr. Willeumier.

Of course, everyone’s body is different, so it’s important to speak to a doctor to see what brain-healthy habits might be effective (and doable) for you. (Some of us never will Not need an alarm clock to wake up, sorry!) “[People should] Embrace the lifestyle changes that work for you, “says Dr. Willeumier.” It’s about becoming more aware of daily habits and wondering if those habits are serving your long-term cognitive health. Even a new habit practiced consistently over time can make a measurable difference in the health and longevity of your brain. “

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