How to start the day well? MORNING RITUALS for a better mood
If you manage to start the day well, it is very likely (if nothing happens along the way) that you will be able to reach the evening in a good mood. See which morning rituals improve the mood, even if you get up with your left foot.
A few simple ways to quickly work 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
Fruits and juices, preferably freshly squeezed, are an ideal source of simple carbohydrates. The body quickly eats them, so they put them on their feet immediately. Therefore, they can not be missing in a well-composed breakfast. The citrus season is on. Aromatic, full of sun fruits will give energy and improve the mood. They have a lot of vitamin C, which is a powerful antioxidant and strengthens immunity (one orange or two mandarins cover the daily requirement for this vitamin).
Citruses are a good source of beta-carotene (provitamin A), vitamin E and vitamins from group B, which defend us against free radicals and act anti-depressant. Americans eat grapefruit for good morning (the pulp of one fruit provides more vitamin C than the recommended daily requirement and 1/3 of the dose of beta-carotene).
You should not drink lemon with hot tea, because at high temperature vitamin C is lost.
Citrus fruits have cooling properties, so it's best to start with an orange or grapefruit (juice) breakfast, and warm up with tea (coffee) before leaving the house. It is worth starting the day with a glass of water with a slice of lemon (stimulates digestion, accelerating the cleansing of the body).
For refreshing: a warm-cold shower
To temper and improve circulation, take a cold, hot and cold shower in the morning. Start with warm water, then gradually cool it, repeat several times, ending with a cold stream. In this way, the body gets used to changing the temperature and the blood vessels become less sensitive to coldness. They do not shrink and do not inhibit the immune response. And then it's easier to defend against germs. The treatment stimulates the transport of immune cells to the tissues, improving immunity. Refreshes and adds energy.
Read also: The 7 biggest advantages of a shower
To stimulate: 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, you do not have diabetes or excess weight. Honey consists mainly of sugar (34% is glucose, 39% - sucrose), and its nutritional value depends on how much sugar in it (least calories have acacia, most - rapeseed). It quickly adds energy, it is a treasury of valuable organic acids, enzymes, micronutrients (potassium, chlorine, phosphorus, magnesium, calcium, iron, manganese, cobalt) 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 spoonful of honey and half lemon juice. Dissolve honey in the evening in lukewarm water (hot will deprive it of valuable ingredients).
Read also: Nutritional values of honey
For the feeling of lightness: natural yogurt
It is not only a portion of calcium and vitamins, but also a wealth of beneficial lactobacilli, which regulate the bacterial flora in the gut, support the 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 group B. The fat contained in yogurt allows proper absorption of vitamins A, E, D and K (choose low-fat products). Some yoghurts and fermented milk drinks are enriched with probiotics (special strains of lactic acid bacteria with proven health effects in clinical trials). They can do a lot. They protect intestinal bacterial flora, improve immunity. They are effective, provided they are eaten systematically, preferably every day. It is better to buy natural yogurt (without artificial colors, preservatives,
Read also: Which yoghurts are the healthiest?
[REPORT]For de-stressing: bath with lavender oil
The scent of cinnamon, orange and grapefruit floating in the air will make you get the whole distance, even when you got out of bed with your left foot. You can spray around your favorite fragrance. In the morning, when you can not wake up, or after work, when you wake up on your feet, help a warm bath with the addition of energizing oil (from citrus, cinnamon, cloves, cardamom, cedar). After bathing, rinse the body with cold water. If you are nervous, add lavender, eucalyptus, lemon balm, pine oil to the water - they will calm down and soothe the nerves. A warm bath is a proven way to fight stress.
Read also: How to make a bath for warming up, strengthening, relaxing
For concentration: porridge or muesli
During sleep, the body draws on supplies, so the first meal should be eaten within an hour of getting out of bed to make up for the deficiencies. The best source of energy are cereal products with coarse milling rich in complex carbohydrates. The body slows down it slowly, gradually releasing glucose into the blood and ensuring satiety. Whole grain cereal products, in addition to carbohydrates, provide vitamins B and magnesium, which have an effect on memory, concentration, proper conduction of nerve impulses and a good mood. You can choose from wheat, corn, barley, muesli, cereal, dark bread. If for breakfast you eat porridge on milk or muesli with milk (yogurt), you will avoid snacking on fattening bars and cakes during the day. Oat flakes contain more minerals, fiber and B vitamins than others.
Read also: Three creative ways for porridge
To improve the mood: a brisk walk
During physical exertion, the number and activity of white blood cells and substances destroying viruses and purifying the body of toxins increases. Serotonin is also secreted, so the morning portion of the movement provides a good mood for the day. Movement in the open air additionally oxygenates the body and supports hardening.
Morning gymnastics help to wake up, shatter the bones, brighten the mind. When you overcome laziness, after a few days you will feel that movement makes you happy.
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 - regulates circulation, strengthens the muscles, mobilizes the brain to work and adds energy. On sunny days, you will provide yourself valuable vitamin D, which is produced in the skin under the influence of sunlight. Walk energetically, breathing deeply. If you do not like to walk, exercise in the morning for 10-15 minutes with the window open (in a vented room).