A.M. hacks for a happy fall

Setting yourself up for a wonderful day can be as easy as tweaking your morning routine. These A.M. add-ons are proven to foster healthy days and a worry-free season!

To boost focus: Add happy to your stretch

Before leaping out of bed, take two minutes to stretch out while visualizing a positive day— you’ll increase concentration, recall and mental energy by 42% for four hours. University of Pennsylvania researchers say stretching boosts the flow of oxygen-rich blood to your brain, while positive imagery encourages the release of focusenhancing dopamine, which is in short supply in the morning.

To prevent pain: Add caffeine to your walk

Sip a mug of coffee or tea before lacing up your sneakers, and you’ll be able to go 25% longer without feeling weary, plus cut stiffness, achy muscles and joint pain by 48%, report scientists at Vanderbilt University in Nashville. Turns out caffeine boosts muscle strength and flexibility and raises the pain threshold, often within 20 minutes.

To end anxiety:

Add C to your first sip

Downing a glass of water to rehydrate after sleep is smart; adding 500 mg. of vitamin C will help you feel 35% calmer and more relaxed all day, say researchers at New York City’s Mount Sinai Hospital. Explains psychologist Stuart Brody, PH.D., vitamin C relaxes muscles and arteries, plus calms your adrenals, reducing stress hormone release. Note: Check with your doctor before supplementing.

To stay perky: Add avocado to a smoothie

A morning avocado can increase your energy level by 57% and cut your diabetes risk by 35%, suggests research in The Journal of Nutrition. Says nutritionist Tom Sanders, PH.D., avocado compounds prod your liver to burn stored fatty acids for fuel, plus heighten blood-sugar control.