Dr Amir Khan, a familiar face on ITV's Good Morning Britain and Lorraine, has shared five free morning health and wellbeing tips that anyone can try. In a TikTok video, he emphasized that these tips require no supplements, gadgets, or money—just simple actions to start the day right.
1. Drink a Large Glass of Water
"After seven or eight hours of sleep, you're naturally a little dehydrated," Dr Khan said. Drinking water first thing helps replace fluids lost overnight, supporting circulation, kidneys, digestion, and even alertness. He called it "one of the easiest healthy habits you can build."
2. Step Outside
Describing this as his favorite tip, Dr Khan explained that morning light hits specialized cells in the eyes, signaling the brain's body clock to switch off melatonin and set the circadian rhythm. "People who get bright morning light often sleep better at night, have more energy during the day, and even better mood," he noted. Just 10 to 20 minutes with a cup of coffee is sufficient.
3. Walk on Grass Barefoot
Dr Khan clarified this is not about electromagnetic fields but about stimulating nerve endings in the feet, challenging balance, strengthening foot and ankle muscles, and connecting with nature. "It helps you slow down a little bit," he added.
4. Listen to the Sounds of the Morning
"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 said. He explained that human brains evolved in natural environments, so hearing birds and flowing water signals safety to the nervous system.
5. Take Five Slow Breaths
"Just five slow, deep breaths—breathing in for four seconds, and out for six," he advised. This activates the parasympathetic nervous system, lowering heart rate and stress hormones. "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. 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."
