Wellness Tips For A Healthy Morning Routine

Here’s a morning routine that promotes your skin, gut and mental health! 

Shauna Del is an Integrative Nutrition Health Coach, she will take us through her routine on how she maintains the best skin, gut, and brain health.  

Let’s break it down: The skin and the gut both have nerves that communicate with the brain. This is called the gut-brain-skin axis, aka the trifecta of your new morning routine! This is the ideology that stress leads to an imbalance in the organisms that live in your gut, which can lead to inflammation in your body, sensitivities to food, and irritations to your skin (acne, psoriasis, eczema). 

So, how can you achieve the skin of your favorite instagram blogger-- that ‘I woke up like this’ look? Well, it's probably a filter or facetune BUT to achieve a filter-free, stress-free, makeup-free and gut-loving face... keep on reading.

Gut health affects your energy level (no more hitting that snooze button!), mental health (the blissful moment when you're tanning on a beach), mood, physical well-being (hello beautiful body), immune response (no more using your sick days when you're actually sick) and skin #glowup! 

Inside the gut, lies billions of organisms that help digest, metabolize and deliver nutrients to your cells for energy! These organisms, called the gut microbiome, or gut flora, include billions of bacteria, viruses, and fungi. Don't be alarmed… this what makes our digestive system so spectacular! By the way, you have these microbes all over your skin too! Your insides are reflected by your outsides.

Have you ever heard the saying: “you are what you eat”? Well, your diet is the foundation of what makes you, you. The nutrients from your food feed the organisms living in your intestines - these are called prebiotics. Healthier foods feed the good bacteria so that they can outnumber the bad. You can also eat probiotics which are the good bacteria themselves (see below for examples).

The skin is the body’s largest organ! You can see it and feel it. And when your skin is not happy, you can see and feel it too! It’s the first responder to pathogens and the environment. For example; for my people living in large cities surrounded by debris and pollution - your skin actually shields your insides from large particles getting into your body. It is also the primary informant if there is ever an imbalance inside; like when the bad bacteria outnumber the good. 

So, is this all a filtered myth or is it achievable? Here are the internal and external ways I take care of my skin, gut, and brain: 


1. Wake up, Drink!

I always start my morning with H2O. My #1 recommendation, good ol’ water! Other ‘beverages’ to experiment with in the morning include: hot water with lemon and apple cider vinegar, celery juice, herbal teas, or hot water with fresh ginger, turmeric root and a little bit of cracked black pepper (very anti-inflammatory). Water in the morning wakes up your digestive system. Not only will this get your bowels moving, it helps detoxify your skin as well!

2. Movement

This is not exactly skin care. Stretch for 5-10 minutes or take a walk, preferably outdoors. This will get the blood circulating, wake up digestion and your sweat will eliminate the toxins that don't belong in your body. #detox

3. Feed your soul and your skin

Food should make you feel happy! Simplify your meals to include foods that are in their most natural state. Your meals should include a colorful range of fruits and vegetables, and don’t forget protein and healthy fats. Eliminate refined sugars, dairy, gluten, wine, processed foods and food additives if at all possible. If you can't pronounce it, it shouldn’t be going in your body. Avoid the labels “Natural Flavor” too. That's just a way for food processors to get extra junk into their products. Prebiotics are the food you eat that will feed the good bacteria in your microbiome so they can thrive and out number the bad bacteria. Examples include jerusalem artichokes, onions, and quinoa. Probiotics are the actual good bacteria that you consume adding to the gut flora. Examples include fermented foods, yogurt, and kimchi. Sugary breakfast options will cause spikes in the glucose in your blood. Then the glucose will bind to the collagen in your body, making skin less elastic causing wrinkles and sagging skin. Not an ideal situation...

4. Meditation and breathing exercises

Stress impacts the way your food is digested. An increased level of cortisol (a stress hormone) in the body actually decreases the ability to digest your food properly. This can lead to things like bloat and stomach pain. Take 10 minutes in your morning (or any time of the day!) to sit without electronics and focus on your breathing. I like to use the apps Headspace and Insight Timer. Sometimes I sit in a comfortable chair and do box breathing

5. Holistic Skin Regimen

Create a kick-ass natural skin care routine that is personal to you. Use a cleanser daily that will get out the dirt trapped in your pores. If untreated, this dirt can cause inflammation in the face. Avoid “Fragrances” in your products and other ingredients you cannot pronounce. The products you use on your skin gets absorbed into your bloodstream and delivered to your cells just like anything else you eat. This is why I am on a journey to switch all of my products to ones that are non toxic with clean ingredients.


These are some of my current faves: 

Morning Mojo Body Soap

Rosehip Cleanser by Indie Lee

Three Sixty Five SPF 28 by Kari Gran

Vitamin C Serum by Ursa Major

You can now shop this routine for 15% OFF at Follain- with code: GBS

Your morning routine should ground you and make you feel excited to start your day! I would love to hear what you enjoy to add to your morning routine and new things you have tried in the comments below! 

Special thanks to Shauna! Follow Her @blankcanvashealth_
All thoughts and opinions are always 100% her own.

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