TV doctor Dr Amir Khan, a familiar face on ITV's Good Morning Britain and Lorraine, has shared five free and simple morning health hacks that cost nothing but may help boost energy, improve mood, and reduce stress. With over one million followers across social media, he regularly posts health advice and recently shared a TikTok video detailing these tips.
Drink a Large Glass of Water Upon Waking
Dr Khan explained that after seven to eight hours of sleep, the body is naturally dehydrated. Drinking water first thing replaces lost fluids, supporting circulation, kidneys, digestion, and potentially improving alertness and concentration. He called it "one of the easiest healthy habits you can build."
Go Outside for Morning Light
Describing this as his favorite tip, Dr Khan noted that morning light hits specialized cells in the eyes, signaling the brain's body clock to switch off melatonin and set the circadian rhythm. He stated that people who get bright morning light often sleep better at night, have more energy during the day, and experience better mood. He recommended just 10 to 20 minutes outside, perhaps with a cup of coffee.
Walk Barefoot on Grass
Dr Khan clarified he was not referring to electromagnetic fields but to stimulating nerve endings in the feet, challenging balance, strengthening small foot and ankle muscles, and helping connect with nature. He emphasized the grounding effect of this simple practice.
Listen to Bird Song
According to Dr Khan, research shows that listening to bird song and natural sounds can reduce stress, improve mood, and even reduce feelings of anxiety and paranoia. He explained that scientists believe our brains evolved in natural environments, so hearing birds and flowing water signals safety to the nervous system.
Take Five Slow Breaths
Dr Khan recommended five slow, deep breaths—inhaling for four seconds and exhaling for six. This activates the parasympathetic nervous system, lowering heart rate and reducing stress hormones. He noted it takes less than a minute but is one of the quickest ways to calm both body and 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."
