Laurann O'Reilly: The benefits of establishing routine in our everyday lives

Whilst it can often be hard to avoid some of the challenges that life throws at us, as well as finding the time to manage them all, it can be really beneficial to establish routines so when we’re hit with those curve balls our body has familiar systems in place to deal with them. Here, nutritionist Laurann O’Reilly and owner of Nutrition By Laurann, brings us through her top benefits of having a routine as well as the advantages to our mind, body and overall health.

1 The Morning Routine:
We can often underestimate the importance of this one, however how we start the day can have a huge impact on how the rest of our day flows. I’m sure that we can all agree that there’s something lovely about waking up and having a few minutes to ourselves before the day begins.
Tip 1. Technology Free Moments: The bigger challenge, but also one that is great for our health is to avoid technology first thing after waking up, this not only allows us to connect with our body and mind but also keeps out distraction from the outside world for those few precious moments.
Tip 2. Waking Up Before The World: Why not try set the alarm a little earlier, whether it’s meditation, a positive mantra to start your day, exercise, a good stretch or savouring your morning tea or coffee it can all make a difference.

2 The Eating Routine:
Your body and your tummy absolutely love a routine and eating at the same time everyday can have huge benefits such as:
- Only Eating When Hungry: Our body will start telling us when we’re hungry (such as a little belly rumble) as opposed to eating at staggered times or out of boredom
- Improved Digestion: it can also start making those digestive juices in preparation for the food you are about to eat, helping us to break down our foods more efficiently.
- Feeling Full For Longer: It helps to improve your satiety/fullness feeling after eating a good meal
- Better Energy Levels: if we eat the right foods when we need it gives us the energy to complete our tasks throughout the day, and avoid that dreaded energy slump
- Improved Concentration: Along with better energy, eating the right foods at the right time also helps to improve our concentration by providing fuel to the body and the brain, whilst also helping to stabilise blood sugar levels.
Tip. Meal Preparation Is Key: It’s all about meal preparation here, once you have your meals and snacks prepared in advance, it really makes your week more seamless and those healthy pre-made meals accessible for you and your family throughout your working week. Feel free to download my FREE Meal Planner Guide here: https://nutritionby laurann.ie/your-meal-planning- guide/

3 The Workout Routine:
Naturally if our lives are busy and our time is limited, some things need to be sacrificed, however working out or getting some basic physical activity should never be part of the compromise. The benefits of a workout routine are endless but here are a some of them:
- Improved Circulation: Regular physical activity, whatever your level may be, is so important for maintaining a healthy heart and body circulation and helps to get oxygen flowing to all of the organs in your body.
- Weight Maintenance: Remember as long as you are moving you are burning energy. Regular physical activity is essential for both losing and maintaining a healthy weight along with a healthy and balanced diet.
- Mood Boosting Chemicals: One of my favourite benefits from exercising are those incredible mood boosting chemicals, otherwise known as ‘endorphins’, that the body releases, such as dopamine (the reward chemical) and it’s where the term a ‘runner’s high’ comes from.
- A Healthy Brain: Exercise not alone promotes the growth of new blood vessels to nourish the brain but it may also produce new brain cells. It’s also been shown to improve learning, memory and concentration.
Tip. Put It In the Diary: Whether it’s a brisk walk, dancing, going for a run, walk, cycle or a swim, put it in the diary. If you struggle to stick to going to the gym, scheduled exercise classes or sports group meet ups are a great way of sticking to a routine.

4 The Selfcare Routine:
If you’re managing to fit in some physical activity into your lives then you’re selfcare routine is off to a flying start. finding time for self-care is crucial to maintaining our own health. Remember we can’t fill from an empty cup. The benefits include:
- Stress Reduction: A certain amount of stress in our lives is inevitable, however it’s important to take time to check in on ourselves and find a healthy stress reduction strategy such as exercise (mentioned above), cooking a healthy meal, reading a book, art, music, getting out in nature or even taking a 5-minute breather (literally).
Tip. Try This Breathing Technique: 1. Breath normally and notice how quickly your heart is beating and the pace of your breath, 2. Close your Eyes, 3. Inhale deeply for 7 seconds, Hold your breath for 7 seconds and Exhale for 7 seconds, 4. Repeat approximately 5 times and 5. Return to normal breathing and see if you notice any changes in your body, (The Happiness Clinic, Upside Down Equilateral Triangle Breath)

5 The Wind Down Routine
I’m sure we all have those days (for some even every day) where we’re all go and we haven’t had a moment to stop. We could be totally exhausted, yet when it comes to bedtime, we just can’t get our brains to switch off. This is where our winddown routine plays an important role. In order to prepare our body for sleep it’s essential to do some calming tasks and allow our body and mind to rest.
Tip. Have A Technological Sundown: Avoiding the use of technology close to sleep not only removes stimulation but it also helps the sleep hormone melatonin to naturally increase closer to bedtime. Perhaps try listening to soft music or reading a book instead.

6 Sleep Routine:
It’s not only beneficial to get a good night sleep (aiming for between 6-8 hours), but also going to bed and waking up at the same time every day (or most days), can have your body working like clockwork.
You may end up even waking up just before your alarm clock (that’s a true sign that your body is in sync).
- Feeling Rested: There is literally no better feeling than having had a proper night sleep and feeling ready to take on the day.

- Energy: Most of the clients say that having more energy is one of their biggest goals. I say it all the time: food is our fuel and sleep is our battery.
The combination of a good night sleep along with a healthy balanced diet and some exercise is the key to unlocking this goal for many.