Dr Amir Khan is a regular presence on British TV (file image) (Image: Ken McKay/ITV/Shutterstock)
Dr Amir Khan has become a well-known figure to TV viewers, often appearing on ITV’s Good Morning Britain and Lorraine to share practical health guidance. Away from the studio, he also uses social media to offer everyday wellbeing advice to a large audience, with more than one million followers across various platforms.
In a recent TikTok video, the GP shared five simple habits people can try at the start of the day. Introducing the clip, Dr Khan said: “Hey team, here are my top five health hacks that are completely free. No supplements, nothing to sell, no gadgets, just five things that are good for you to try first thing in the morning.”
1: Drink a big glass of water as soon as you get up.
His first piece of advice was to rehydrate after waking. “After seven or eight hours of sleep, you’re naturally a little dehydrated,” Dr Khan explained. “We all are.”
He said that having a glass of water first thing can help the body replace fluids lost overnight. According to Dr Khan, the habit supports circulation, kidney function and digestion, and may also help some people feel more alert and focused.
“I like starting the day hydrated,” he added. “It’s one of the easiest healthy habits you can build.”
2: Go outside
For his second recommendation, Dr Khan highlighted exposure to morning light, calling it “my favourite” and noting: “This is the best time of year to do it.”
He explained: “Morning light hits specialised cells in your eyes that sends a signal to your brain’s body clock, helping switch off melatonin and set your circadian rhythm for the day. People who get bright morning light often sleep better at night, have more energy during the day and even better mood.”
“Now, you don’t need lots of time outside. If you don’t have lots of time, just 10 or 20 minutes with a cup of coffee is good enough.”
3: Walk barefoot on some grass
Dr Khan clarified: “I’m not talking about electromagnetic fields here. What I’m talking about is the stimulation of thousands of nerve endings in your feet, challenging your balance, strengthening the small muscles in your feet and ankle, and helping you slow down a little bit and just connect with nature first thing.”
4. Listen to the bird song
“Research has found that listening to bird song and natural sounds can reduce stress, improve mood, and even reduce feelings of anxiety and paranoia,” Dr Khan continued. “Scientists think our brains evolved in natural environments, so hearing birds and flowing water tells our nervous system that we’re somewhere safe. And it just feels good, right?”
5: Take five slow breaths
“Just five slow, deep breaths,” he said. “Breathing in for four seconds, and out for six.
“It activates your parasympathetic nervous system, your body’s rest and digest mode. It lowers your heart rate, reduces stress hormones, and tells your brain that you’re chilled and safe. It takes less than a minute to do, but it’s one of the quickest ways to calm both your body and your mind.”
Concluding, Dr Khan said: “None of these things cost a penny. I’m not selling anything. I haven’t got any biohacking gadgets to give you.
“Because sometimes the most powerful medicine isn’t something you buy, it’s just something we should remember to do, that our bodies have been designed to do, that our ancestors have been doing for ages. Let’s get back to it.”
