RISE AND SHINE

Try these habits first thing to start your day right.

FEEL THE FREEZE

Turning your shower to cold could make a big impact on your day, and beyond*. ‘The icy cold water against your body wakes you up, but it also gives you a rush of adrenaline and norepinephrine, which increase energy and focus,’ says Maryruth Ghiyam, author of Everyday Wellness. ‘Cold water improves blood circulation; this reduces muscle soreness, and constricts blood vessels, which improves your immune system.’ The largest study into cold showers found participants who turned the water cold for 30-90 seconds (following a warm shower) for one month took nearly 30% fewer sick days than those who only had warm showers.

BE SUN SMART

Yes, even in colder months. According to Dr Adam Friedmann, consultant dermatologist at Stratum Dermatology Clinics (stratumclinics.com), you should aim to apply around half a teaspoon of SPF to your face, neck and ears in the morning. ‘Even short-term episodes in the sun on a cloudy day can increase the risk of skin cancer,’ he says. ‘Continue using a high-spf sun cream on exposed skin right up until November in the UK.’

TAKE A PROBIOTIC

Water-based probiotic Symprove (from £39.99 a month; symprove.com) is clinically proven to increase the good bacteria in your microbiome, which can have a knock-on effect on everything from immune function to sleep. Take it first thing in the morning, at least 10 minutes before eating or drinking anything else; this ensures the dose can transition from the stomach into the small intestine without interference, thus delivering billions of live and active bacteria that will do good in your gut.

BUILD STRENGTH

A recent study found that women who exercised for an hour before 8.30am reduced fat around the middle and blood pressure more than women who did the same activities from 6-8pm. Monique Eastwood, trainer and founder of the Eastwood Movement Method (eastwoodfit.com) recommends doing squats, lunges and planks (30 reps of each) with a 10-second rest between moves. These exercises build stronger muscle mass and bone density, while getting your heart rate up and challenging the cardiovascular system.