If you get a good start to your day, it's very likely (if nothing else happens along the way) that you'll be in a good mood until the evening. See which morning rituals cheer you up, even if you stand up with your left foot.

A few simple ways to act quickly in the morning and relax after work. How to deal with morning problems with getting up and staying active during the day?

Good morning: a glass of easily digestible juice

Fruit and juices, preferably freshly squeezed, are an ideal source of simple carbohydrates. The body digests them quickly, so they immediately get back on their feet. Therefore, they cannot be missing from a well-composed breakfast. It's the citrus season. Aromatic, sun-filled fruits will give you energy and improve your mood. They have a lot of vitamin C, which is a strong antioxidant and strengthens immunity (one orange or two mandarins cover the daily requirement for this vitamin).

Citrus fruits are a good source of beta-carotene (provitamin A), vitamin E and B vitamins, which protect us against free radicals and have anti-depressant properties. As a good morning American women eat grapefruit (the flesh of one fruit provides more vitamin C than the recommended daily requirement and 1/3 of the dose of beta-carotene).

You shouldn't drink lemon with hot tea, because vitamin C will die in high temperatures.

Citrus fruits have cooling properties, so it's best to start your breakfast with an orange or grapefruit (juice), and warm up with tea (coffee) before leaving the house. It is worth starting the day with a glass of water with a lemon slice (it stimulates digestion, accelerating cleansing the body).

For refreshment: warm and cold shower

Take an alternating warm-cold shower in the morning to help harden yourself and improve your circulation. Start by pouring warm water over yourself, then gradually cool it, repeat several times, ending with a cold stream. In this way, the body gets used to the temperature change and the blood vessels become less sensitive to the cold. They do not shrink and do not suppress the immune response. And then it's easier to protect yourself from germs. The treatment stimulates the transport of immune cells to tissues, improving immunity. Refreshes and energizes.

For stimulation: wholemeal bread with honey

A slice of wholemeal bread with honey for breakfast is the best thing in the world. Provided you are not allergic, diabetic or overweight. Honey consists mainly of sugar (34% is glucose, 39% - sucrose), and its nutritional value depends on how much sugar in it (acacia has the least calories, rapeseed has the most). Quickly adds energy, is a treasury of valuable organic acids, enzymes, microelements (potassium, chlorine, phosphorus, magnesium, calcium, iron, manganese, cob alt) and B vitamins. It stimulates the production of red blood cells and hemoglobin, has antibacterial and anti-inflammatory properties. Drink a glass of water in the morning with a tablespoon of honey and the juice of half a lemon. Dissolve the honey in lukewarm water in the evening (the heat would deprive it of valuable ingredients).

For a feeling of lightness: natural yoghurt

It is not only a portion of calcium and vitamins, but also a we alth of beneficial lactobacilli, which regulate the bacterial flora in the intestines, support digestion and absorption of metabolic products, protect against diseases. Lactic acid bacteria play an important role in the synthesis of vitamin K and some of the B group. The fat contained in yoghurts enables the proper absorption of vitamins A, E, D and K (choose low-fat foods). Some yoghurts and fermented milk drinks are enriched with probiotics (special strains of lactobacilli with clinically proven he alth-promoting properties). They can do a lot. They protect the intestinal bacterial flora and improve immunity. They are effective as long as you eat them regularly, preferably every day. Better to buy natural yoghurt (no artificial colors, preservatives, sugar) and add grains, fruit (fresh or frozen), honey, homemade jam, nuts or make a cocktail yourself.

For de-stressing: bath with lavender oil

The airborne aroma of cinnamon, orange, grapefruit will keep you at a distance to everything, even when you got out of bed with your left foot. You can spray your favorite fragrance around. In the morning, when you cannot wake up, or after work, when you are staggering on your feet, a warm bath with the addition of energizing oil (citrus, cinnamon, cloves, cardamom, cedar) will help. After bathing, rinse the body with cold water. If you are nervous, add lavender oil, eucalyptus, lemon balm and pine to the water - they will calm down and soothe the nerves. A warm bath is a proven way to fight stress.

For concentration: porridge or muesli

During sleep, the body uses its reserves, so the first meal should be eaten within an hour of getting out of bed to replenish the deficiencies. The best source of energy is thick grain productsmilling rich in complex carbohydrates. The body digests them more slowly, gradually releasing glucose into the blood and ensuring satiety. In addition to carbohydrates, whole grain cereal products provide B vitamins and magnesium, which have an impact on memory, concentration, proper conduction of nerve impulses and a good mood. You can choose from wheat, corn, barley, muesli, groats and dark bread. If you eat porridge with milk or muesli with milk (yoghurt) for breakfast, you will avoid eating fattening bars and cookies during the day. Oatmeal contains more minerals, fiber and B vitamins than the rest. Due to the higher fat content, however, they are more caloric.

To improve your mood: a brisk walk

During exercise, the amount and activity of white blood cells and substances that destroy viruses and cleanse the body of toxins increases. Serotonin is also released, which is why morning exercise ensures a good mood for the whole day. Movement in the fresh air additionally oxygenates the body and supports hardening.

Morning gymnastics helps to wake up, makes bones move, brightens the mind. When you overcome laziness, after a few days you will feel that you are enjoying the movement.

Take every opportunity to go outside. Walk, even on the way to work (get off the bus 2 stops earlier), because it improves the condition of the body - it regulates blood circulation, strengthens muscles, mobilizes the brain to work and gives energy. On sunny days, you will provide yourself with valuable vitamin D, which is produced in the skin under the influence of sunlight. Walk with a brisk stride, breathing deeply. If you don't like walking, exercise for 10-15 minutes in the morning with the window open (in a ventilated room).

"Zdrowie" monthly

Category:

Psychology