Each day we wake up with the gift of a clean slate and a chance to start fresh. How we begin our day can have a huge impact on our mental and physical wellbeing, and even the simplest habits can accumulate into huge health benefits over time.

Here are four things healthy people do each morning to start their day on a full tank!

1. They hydrate.

One of the best things you can do for your health first thing in the morning is drink a big glass of water. This helps to gently hydrate your cells and wake up your body and digestive system. Keep your water at room temperature to avoid shocking your body with ice cold water and aim to drink half your body weight in ounces throughout the day. NOTE: If you want to take things a step further, you can kickstart your digestion and metabolism with warm lemon water or an apple cider vinegar elixir.

2. They eat a healthy breakfast.

What you eat first thing in the morning sets the tone for the rest of your day. By eating a low glycemic breakfast full of fiber, protein and good fats, you’re setting your body up with the fuel it needs to take on the day without spiking your blood sugar. My favorite breakfast is a healthy protein smoothie. High glycemic foods (low in fiber, high in simple sugars) can cause you to crash shortly after breakfast, and leave you craving sweet, sugary food to counteract the dip in blood sugar. This cycle, known as the glycemic roller coaster, then repeats itself throughout the day and can wreak havoc on your health and your waistline.

3. They take a high-quality supplement.

Supplements should never be seen as a replacement to healthy, whole foods diet, but they’re essential to fill in the gaps where we may not be meeting our nutritional requirements from food alone. The government standards for daly recommended allowances (RDAs) were designed to prevent nutritional deficiencies and diseases such as scurvy, but are not enough to meet optimal levels of nutrition. The best way to make sure you’re meeting optimal nutritional levels is to supplement your diet with a pharmaceutical-grade multivitamin at the very least. As a Health Care Professional, I have chosen the best line of supplements to use with my clients, so please check in with me so that we can discuss the best protocol for you.

4. They get moving.

Getting your blood flowing first thing in the morning, even if it’s just with some gentle stretches, can be a great way to boost your mood, ignite your creativity and start your day on a positive note. Even if you can’t squeeze in a formal morning workout, finding ways to incorporate movement into your day can have a huge impact. Try taking the stairs, going for a walk during lunch or taking stretch breaks at your desk. Consistency is key when it comes to any lifestyle improvement, but be gentle on yourself. One “bad” day isn’t a reason to throw in the towel, just pick up with your healthy habits the next day and keep moving forward.