Dr Amir Khan, a familiar face on ITV's Good Morning Britain and Lorraine, has shared five free and easy morning habits that he says can significantly improve health. In a recent TikTok video, the GP told his followers: "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 Upon Waking
Dr Khan emphasised the importance of rehydrating after a night's sleep. "After seven or eight hours of sleep, you're naturally a little dehydrated," he explained. "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." He described it as "one of the easiest healthy habits you can build."
2. Go Outside for Morning Light
Describing this as his "favourite" tip, Dr Khan urged people to step outside in the morning. "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." He added that even 10 to 20 minutes with a cup of coffee is sufficient.
3. Walk Barefoot on Grass
Dr Khan clarified that this is not about electromagnetic fields but about sensory stimulation. "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," he said.
4. Listen to Birdsong
Research supports the benefits of natural sounds, Dr Khan noted. "Research has found that listening to bird song and natural sounds can reduce stress, improve mood, and even reduce feelings of anxiety and paranoia," he said. "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
Dr Khan recommended a simple breathing exercise: "Just five slow, deep breaths. 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 his video, 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."
