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caption38 gm0813morp38 - 38 2013-06-17T12:27:45+10:00

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caption39 goodhealth. We know, we know – you’re probably thinking more about getting out of the door on time than improving your health in the morning hours. But if you just tweak your normal routine ever so slightly you can improve your health and boost your chances of enjoying your day. We’ve come up with nine simple ways to make your morning a walk in the park. By Helen Foster If you normally: Wake up by app... go back to your alarm clock Apps and gizmos that claim to wake you at the perfect point in your sleep cycle sound like the ideal way to wake up less groggy. “But I know of no research that has actually verified this – and if they tend to wake you earlier than normal they may result in you getting less sleep over the long term, which leaves you tired,” says Professor Leon Lack from Flinders University. Lack does admit that you’ll feel a bit more groggy when woken by an alarm than if you wake naturally. This sensation, called sleep inertia, can last up to 40 minutes in some people. “But it doesn’t mean you haven’t slept well,” he says. Problems occur, though, when people think it does. Lack explains this belief can actually see some folk talking themselves into low mood and energy that lasts all day. Just accept that the grogginess is temporary and go about your morning tasks until it passes. If you normally: See a white wall first thing... buy some art for the bedroom According to the Indian practice of vastu shastra, seeing something beautiful first thing in the morning is the key to all-day energy. “Hang a painting on the wall so it’s the first thing you see when you open your eyes,” says Ayurvedic expert Sunita Passi. Or, to give the whole family a boost, put some flowers in the kitchen. According to researchers at Harvard University, in the US, people feel happier and more energised if they get a glimpse of flowers as part of their morning routine, and that energy tends t

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caption40 “Dentists now recommend that after brushing you spit, not rinse, as this leaves some residual toothpaste in your mouth,” says Dr Peter Alldritt, chairman of the Australian Dental Association’s Oral Health Committee. “The fluoride then provides protection for tooth enamel, making it more resistant to acid attack and tooth decay. It’s like giving your teeth a mini fluoride treatment every day,” he adds. JUST SPIT THE PASTE OUT If you normally: rinse your teeth clean aFter Brushing... iF you normally: GET STRAIGHT OUT OF BED AND GET DRESSED... If you normally: Just give your partner a Quick kiss... try gettINg seXy, too “Morning sex can strengthen your immune system for the day by enhancing your levels of IgA, an antibody that protects against infection,” says Dr Debby Herbenick in her book Because It Feels Good (Rodale Press, $30). On top of that, making love in the morning can also leave you and your partner feeling more bonded for the day. If you leap out of bed and bend forward to put your clothes on, you’re putting yourself at risk of a serious back pain attack. “During the night the discs in your back rejuvenate and, therefore, in the morning they are a bit fatter than when you went to bed,” says Queensland physiotherapist Petro Kuiper. “Bending forward compresses the front parts of the discs and it is easier to squish the nucleus (centre part) of the disc backwards, which can result in a disc prolapse and pain.” Kuiper suggests getting up and stretching for the ceiling, then doing a few morning tasks before you get dressed. “Oh, and the best way to put on your tights, shoes or socks is to sit on the edge of your bed, cross one leg on top of the other and then put things on. It puts far less stress on the back,” she adds. PHOTOGRAPHY CAROLINE MARTIN/ STOCKFOOD/ PICTURE MEDIA / COLIENA RENTMEESTER/ TRUNKARCHIVE. COM/ SNAPPER MEDIA / GETTY IMAGES / STEPHANIE R

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caption41 If you normally: have cereal anD toast For BreakFast... add some ProteIN Whether you add an egg to your toast, mix your cereal with some Greek yoghurt or choose a protein-enriched cereal, increasing the protein content of your breakfast will help keep you fuller – and not just for the morning either. New research from Professor Heather Leidy, from the University of Missouri, has found it stops women snacking at night, too. When she looked at brain scans she found the part of the brain that triggers food cravings was actually less active in protein eaters. “We don’t know exactly why it happens, but it could be as simple as the fact that most people aren’t used to feeling so full early in the day and the sensation just carries over to the evening,” she says. If you normally: have one Big cup oF coFFee First thing sWaP to a feW smaller oNes durINg the morNINg Drinking too much coffee in one go can trigger fatigue as it causes your blood sugar to rise, then fall. But if you drink a small cup (about 50ml) every two to three hours, not only do you avoid the crash, the caffeine counteracts the natural dip in energy that occurs as the day goes on, says research by Dr James Wyatt at Chicago’s Rush University Medical Center. Just make sure you stop the caffeine by mid-afternoon so you won’t disturb your sleep. If you normally:sit DoWn on puBlic transport... staNd for your JourNey Your waistline will thank you. According to research from the UK’s University of Chester, standing for an extra three hours a day could increase your energy consumption by 605kJ. If you find it less than comfortable to stand on public transport, Sydney-based personal trainer Victoria Morrison suggests keeping your knees slightly bent for better balance as the train/bus moves. “Put more weight on one leg, then the other,” she says. “Clench and relax your buttocks. Pull your lower abdominal area in and stand tall. Draw your sh