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How to start the day right?
We do not know how our day will turn out: whether it will be fruitful and positive, or, on the contrary, gloomy and inhospitable. However, we can help this – after all, much, according to doctors and psychologists, depends on what and how we will do in the morning. Do you want your day to be a success, and you would feel cheerful and look your best? Then heed our advice and find out how to start your day right.
33 872 15August 18 2020
Let more light into the room!
Did you know that natural light affects a person’s body weight? This unexpected conclusion was reached by scientists from the Feinberg School of Medicine at Northwestern University in Chicago. Why this happens, doctors do not yet know for sure, but they assume that light synchronizes a person’s biological clock.
The best time to sunbathe, according to researchers, is from 8 am to 12 noon. If there is no sun in the morning or there is very little of it, a malfunction occurs in the body, which, alas, can negatively affect the metabolism and provoke the appearance of excess weight.
In order for your biological clock to be set correctly, expose your face and body to the rays of light for at least 20 minutes in the morning. Experts advise to drink your morning cup of coffee on the street. If you do not have such an opportunity, try to at least have breakfast in front of the window. And do not forget to ventilate the room before that – let the fresh air penetrate into all corners of your apartment!
If the sun is sorely lacking in the morning (and this happens often in our country), vitamin D will help regulate the biochemical processes in the body.
In its “natural” form, it forms in the skin when exposed to sunlight. When they are not enough, doctors advise taking vitamin D in capsules (there are other forms: drops, solutions, tablets) or increasing the consumption of foods that contain it, such as eggs, dairy products, fish oil. Frequent use of drugs with vitamin D can lead to overdose, so it is better to consult a specialist before taking them.
Don’t forget a glass of water in the morning on an empty stomach!
At night, when our body is resting, and its systems and organs are working with a minimum energy load, digestive waste, in other words, toxins and toxins, settle on the walls of the gastrointestinal tract. In order to wash them off and prepare the gastrointestinal tract for new daily loads, you need to drink a glass of water. In addition, simple, clean water on an empty stomach in the morning gives a person vigor and gives strength for an active work day, according to Leslie Bonzi, director of the sports nutrition department at the Sports Medicine Treatment Center at the University of Pittsburgh.
If the body lacks fluids, it causes fatigue, increases sweating, and even contributes to headaches.
Drink at least one glass of plain clean water in the morning. Ideally, after that, your breakfast starts in 20-30 minutes. Raw water with honey on an empty stomach will strengthen the body’s defenses and calm the nervous system. And also, if you do not suffer from stomach diseases, you can add lemon to the water – such water will energize for the whole day and, in addition, will help cleanse blood vessels and arteries.
Exercise on an empty stomach is of little benefit
How to start the day right? Of course, with charging! But this should not be done on an empty stomach. First, you simply cannot, being hungry, do well those exercises that require maximum dedication in the morning. Secondly, at this time, fat reserves are not consumed, but the muscles are subjected to destructive stress. This can lead to a lack of energy and a feeling of chronic fatigue.
Before starting a workout (or better 15–20 minutes before you start exercising) “supply” your body with simple carbohydrates, which will give it strength and energy.
Simple carbohydrates are easily absorbed by the body, and you will not feel heavy in the stomach during exercise. So you can easily eat half an avocado or banana with a cracker before charging.
The right breakfast is the key to a successful day
In the morning, the human body must receive the necessary portion of calories. And if you already had a little snack before playing sports, after them (preferably after 30 minutes, if, of course, you are not in a hurry to work), you need to eat more thoroughly. If morning exercises are not about you, start not with a snack, but immediately with the right breakfast.
It is desirable that the amount of protein (protein) in breakfast was at least 30 grams, according to scientists from the University of Texas at Austin. This will give you the opportunity for a long time not to feel hungry, which is especially important for those who want to lose weight.
However, it is undesirable to consume more than 30 g – at once, in one sitting, protein in large quantities is absorbed by the body worse. According to other studies, the metabolism in those people who get enough protein at breakfast (but not more than what we have named) occurs on average 4% more intensively than the average, which also has a good effect on well-being and on weight.
Want to know if you’ve eaten enough food for breakfast? The best way to do this is to make your own oatmeal. Why is oatmeal good for breakfast? Oatmeal is rich in protein, so eating it in the morning is one of the healthiest and most satisfying meals out there. You can add cinnamon, honey, apples or walnuts to oatmeal (half a cup of oatmeal is enough).
Eggs for breakfast are also a great idea. Previously, it was believed that chicken eggs are a harmful product, since they contribute to the accumulation of “bad” cholesterol in the body, but modern research shows that this is not so – on the contrary, with moderate consumption, eggs are very useful (they contain about twelve essential vitamins and a huge amount microelements). In addition, according to the latest research, they reduce the risk of obesity. Doctors recommend eating no more than 2-3 eggs in the morning.
Psychologists advise you to start your day with a smile. And even if you got up on the wrong foot, try to squeeze a smile out of yourself – after that, according to experts, you will feel better and, perhaps, your mood will improve.
Start by simply smiling at your reflection, then pick out the brightest, rainbow-colored crockery at breakfast to set you up for an optimistic mood.
If nothing pleases you, remember something pleasant, turn on your favorite music and think that everything will turn out great for you today, and the new day will give you many interesting meetings and events.