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  • Writer's pictureZach L

Dino's 4 Ds of Wakeful Wellness: A Chiropractor's Good-Morning Guide to Health and Happiness



Making your bed sets the stage for productive day ahead. Below are 4 more suggestions, backed by science, that lead to greater health and happiness.
Making your bed sets the stage for a productive day ahead. Below are 4 more suggestions, backed by science, that lead to greater health and happiness.


As a wellness expert and chiropractor based in Singapore, I've witnessed firsthand the transformative power of morning routines. The way you start your day can significantly impact your physical and mental well-being. For example, making your bed is a small task, but it's your first opportunity to make mindful decision. It's sets the stage for a productive day. What are some other examples?


Let's dive into some simple, yet profoundly effective practices to elevate your mornings, enhance your health, and set a positive tone for the day ahead.


1. DRINK a Glass of Warm Water

A Toast to Health and Happiness: Warm Water Wonders



warm water is a catalyst for health


Starting your day with a glass of warm water isn't just a comforting ritual; it's a catalyst for health. This simple practice stimulates the digestive system, aiding in the gentle wake-up of your body's internal processes. Warm water helps to cleanse the digestive tract, flush out toxins, and prepare the stomach for the day's meals, ensuring smoother digestion. Additionally, it can improve circulation and help reduce muscle pain and stiffness, aligning perfectly with chiropractic principles of promoting overall body wellness.


2. DUNK You Face in Cold Water - The Chilling Secret to Radiant Skin and Vigor

Dive into Vitality: The Ice Bath Elixir


The thought of plunging your face into ice-cold water might send shivers down your spine, but the benefits are too compelling to ignore. This practice, rooted in the ancient tradition of hydrotherapy, invigorates the skin by constricting and then dilating blood vessels, improving circulation. This not only gives your skin a natural, radiant glow but also reduces puffiness and can even provide a temporary lift. The shock of cold water also boosts energy levels and alertness, making it an exhilarating start to the day.



ice water stimulates the vegas nerve which regulates your parasympathetic nervous system facilitates long term health and happiness


The Vagus Nerve: Your Gateway to Calm

Chill Your Way to Serenity: Activating the Vagus Nerve


The vagus nerve plays a crucial role in regulating the body's parasympathetic nervous system, which controls our rest and digest response. Activating this nerve through exposure to cold water, such as an ice bath for your face, can help reduce stress, anxiety, and inflammation. This practice stimulates the vagus nerve, promoting a state of calm and relaxation throughout the body. It's a quick and effective way to signal to your body that it's time to unwind and recover, enhancing your overall sense of well-being.


Can't Face the Ice? No Problem!

Cool Alternatives: Activating Your Parasympathetic Nervous System


Personally, I cannot remember the last time I took a hot shower in Singapore. But if the thought of an ice bath is too daunting, fear not! There are other ways to stimulate your vagus nerve and activate your parasympathetic nervous system. Simple practices such as deep, slow breathing, gentle yoga, or even humming can effectively calm your nervous system. These activities engage the vagus nerve, promoting relaxation and reducing stress without the need for ice water.


3. DRINK a Ginger Shot: The Immune-Boosting Power of Ginger


Incorporating a ginger shot into your morning routine is like giving your body a mini shield against illnesses. Ginger is renowned for its immune-boosting properties, thanks to its high levels of gingerol, a substance with powerful anti-inflammatory and antioxidant effects. A morning ginger shot can help ward off colds, flu, and other infections, keeping you feeling strong and healthy. Here's a quick recipe to make your own ginger shot in just 10 minutes: blend fresh ginger with lemon juice and a touch of honey or apple for sweetness, strain, and enjoy!



Ginger is known for its immune-boosting properties.
Ginger is known for its immune-boosting properties.


4. DAILY Gratitudes: Transforming Your Mindset with the Gratitude Attitude


Writing down daily gratitudes isn't just a feel-good exercise; it's a practice backed by science. Engaging in gratitude can significantly enhance your mental health, reducing stress, anxiety, and depression. This practice helps rewire the brain to focus on positive experiences, fostering a sense of contentment and well-being. By starting your day listing things you're thankful for, you set a positive tone for the day, improving not only your mood but also your physical health.



Total Health Chiropractic has 3 offices: Tampines, Toa Payoh, Clementi and CBD (Amoy Street)
Total Health Chiropractic has 3 offices: Tampines, Toa Payoh, Clementi and CBD (Amoy Street)


Incorporating these practices into your morning routine can have profound effects on your overall well-being. As a chiropractor and wellness expert, I've seen the benefits of these simple actions in both my patients and myself. They're not just morning rituals; they're steps towards a healthier, happier life. So, why not give them a try? Your body (and mind) will appreciate it.

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