An NHS GP has identified five common morning habits that doctors wish people would abandon, warning that these routines can lead to headaches, anxiety, and poor dietary choices. Dr David Weinstein, a GP based in Brighton, suggests that adopting healthier alternatives could reduce the number of patients needing medical attention.
Drinking Coffee First Thing on an Empty Stomach
Dr Weinstein cautions against reaching for a cup of coffee immediately after waking. He explains that this can cause headaches and dehydration throughout the day. Instead, he recommends drinking a pint of water first to rehydrate after the overnight fast, before consuming any caffeinated drinks. "Fewer people would come to see me as a GP with headaches - it's a simple, but very positive thing you can do," he said.
Starting the Day with Sugary Cereal
Another habit Dr Weinstein criticises is eating cereal for breakfast, which he says is often marketed as healthy but delivers a sugar hit that leaves people hungry within two hours. He would "heavily tax breakfast cereals" and "put cigarette packet-style warnings" on cereal boxes to highlight their unhealthiness. "When something is considered to be part of a normal morning routine, and makes health claims like being 'high fibre', I think it's criminal," he added.
Instead, he suggests a bowl of Greek yoghurt with berries and nuts, which provides protein and healthy fats. Porridge is a better option than regular cereal, but options with more protein are still preferable. "Yoghurt, fruit, a few nuts - it's still just chucking stuff in a bowl. It'll take the same amount of time to put together as cereal and milk," he noted.
Skipping Breakfast Entirely
Rushing out without breakfast can lead to intense hunger by mid-morning, often resulting in unhealthy snack choices. Dr Weinstein warns: "When you're hungry you make unwise decisions. Fasting for the morning only works if you've got a well-planned healthy lunch or breakfast, rather than rushing to the bakery for, maybe, a big sweet pastry."
Scrolling Your Phone Before Getting Out of Bed
Grabbing a phone immediately upon waking triggers a cortisol spike related to stress and anxiety, according to Dr Weinstein. He admits being guilty of this himself. "It's terrible - starting the day with stress and anxiety checking emails and scrolling social media and the news." He recommends buying an old-fashioned alarm clock and leaving the phone outside the bedroom overnight. In the morning, avoid touching the phone for the first 15 minutes; instead, do gentle stretches and think of things to be grateful for. "That instant hit of anxiety, instant bad news - it hits you straight away and it's not how we're designed to start the day. We need a gentle introduction - otherwise it's a cortisol hit much too early," he said.
Going Straight from Bed to Chair or Car
Finally, Dr Weinstein advises against going directly from bed to a seated position for work. Instead, aim for 15 minutes of gentle movement, such as stretches or a short walk, ideally outdoors, to improve mood and energy. "Doing 15 minutes of movement clears your head, helps your mood and energy, and prepares you for the day. Bed to chair is a toxic thing that has become normal," he concluded.
