Do you drink coffee right after waking up? Oxford-certified nutritionist shares 6 healthier morning habits to try instead

Only coffee lovers know the joy of taking that first sip of a freshly-brewed cup of coffee after waking up. For many, coffee is the perfect way to kick-start the morning, and it is not uncommon to reach for 2 or even 3 cups throughout the day to stay refreshed and energised. However, health experts have often suggested that this morning habit might not be as beneficial as you may think. Over time, they can affect energy levels, digestion, hydration, stress hormones, sleep quality and overall well-being. But Oxford-trained celebrity nutritionist Suman Agarwal has a solution.

According to Suman Agarwal, small habits that we incorporate into our daily routine ensure good health. So, instead of unregulated coffee intakes, she recommends following these 6 healthier morning habits instead for overall well-being.

Warm water first

Suman Agarwal recommends beginning the day with a glass of warm water before reaching for tea, coffee or even a smartphone. According to her, this simple habit can make a significant difference to overall health. Drinking warm water after waking up helps activate the digestive system, supports the body’s natural detoxification process by flushing out waste accumulated overnight, and may help boost metabolism before the first meal of the day. She considers this a non-negotiable part of a healthy morning routine.

10-minute sunlight

The nutritionist also stresses the importance of getting natural sunlight within the first few minutes of waking up. Exposure to morning sunlight helps regulate the body’s circadian rhythm, which plays a key role in maintaining energy levels during the day and promoting better sleep at night. She notes that sunlight can also stimulate the production of serotonin, a hormone associated with improved mood and mental well-being. Spending just 10 minutes outdoors can offer noticeable benefits.

Protein-rich breakfast

When it comes to breakfast, Agarwal advises prioritising protein over a carbohydrate-heavy meal. While carbohydrates may provide a quick burst of energy, protein helps sustain energy levels for longer periods and reduces the chances of experiencing a mid-morning slump or unhealthy cravings. She suggests including foods such as eggs, paneer or dahi in breakfast to improve focus, support muscle health and maintain mental sharpness throughout the morning.

No-phone for first 30 mins

Another habit she strongly advocates is avoiding mobile phones for the first 30 minutes after waking up. According to Agarwal, the brain is at its freshest during this period and should not be overwhelmed with notifications, emails or social media updates. Limiting screen exposure early in the day can help reduce stress and anxiety, encourage a calmer start to the morning and improve creativity, productivity and focus for the rest of the day.

5-minute movement

Agarwal also recommends incorporating at least five minutes of physical movement into the first half-hour of the day. Whether it is stretching, walking, light exercise or even dancing, movement helps improve blood circulation and delivers oxygen more efficiently to the brain. This can quickly reduce morning grogginess and increase alertness naturally, without relying on caffeine for an energy boost.

Intention setting

Finally, the nutritionist suggests spending a couple of minutes setting an intention for the day. This could be as simple as writing down a goal, a positive affirmation or a single word that reflects the day’s focus. She explains that intention setting can reduce decision fatigue, provide mental clarity and help channel energy towards meaningful tasks. Even a brief moment of reflection can contribute to a more productive and balanced day.