Dr Amir Khan is a familiar face on our screens (file image) (Image: Ken McKay/ITV/Shutterstock)
Dr Amir Khan is a familiar face on our TV screens, regularly appearing on ITV’s Good Morning Britain and Lorraine to dispense essential health advice. He also regularly issues valuable tips on ways you can keep yourself fit and healthy on social media, with more than one million followers across a range of platforms.
He recently posted a clip on TikTok, where he outlined five easy things you can do every morning. Opening his video, Dr Khan said: “Hey team, here are my top five health hacks that are completely free. No supplements, nothing to sell, no gadgets, just five things that are good for you to try first thing in the morning.”
1: Drink a big glass of water as soon as you get up.
“After seven or eight hours of sleep, you’re naturally a little dehydrated,” Dr Khan said. “We all are.
“Drinking a glass of water first thing helps replace that fluid you’ve lost during the night. It supports your circulation, your kidneys, your digestion, and for some people can even improve alertness and concentration.
“I like starting the day hydrated. It’s one of the easiest healthy habits you can build.”
2: Go outside
Dr Khan described his second tip as “my favourite”, and added: “This is the best time of year to do it”.
“Morning light hits specialised cells in your eyes that sends a signal to your brain’s body clock, helping switch off melatonin and set your circadian rhythm for the day,” he said. “People who get bright morning light often sleep better at night, have more energy during the day and even better mood.
“Now, you don’t need lots of time outside. If you don’t have lots of time, just 10 or 20 minutes with a cup of coffee is good enough.”
3: Walk barefoot on some grass
Dr Khan clarified: “I’m not talking about electromagnetic fields here. What I’m talking about is the stimulation of thousands of nerve endings in your feet, challenging your balance, strengthening the small muscles in your feet and ankle, and helping you slow down a little bit and just connect with nature first thing.”
4. Listen to the bird song
“Research has found that listening to bird song and natural sounds can reduce stress, improve mood, and even reduce feelings of anxiety and paranoia,” Dr Khan continued. “Scientists think our brains evolved in natural environments, so hearing birds and flowing water tells our nervous system that we’re somewhere safe. And it just feels good, right?”
5: Take five slow breaths
“Just five slow, deep breaths,” he said. “Breathing in for four seconds, and out for six.
“It activates your parasympathetic nervous system, your body’s rest and digest mode. It lowers your heart rate, reduces stress hormones, and tells your brain that you’re chilled and safe. It takes less than a minute to do, but it’s one of the quickest ways to calm both your body and your mind.”
Concluding, Dr Khan said: “None of these things cost a penny. I’m not selling anything. I haven’t got any biohacking gadgets to give you.
“Because sometimes the most powerful medicine isn’t something you buy, it’s just something we should remember to do, that our bodies have been designed to do, that our ancestors have been doing for ages. Let’s get back to it.”
This story originally appeared on Express.co.uk
