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5 steps that raise energy levels in the morning
Are your energies also relatively low?
Well, chances are it totally depends on how you spend the first hour of your morning.
So what should you eat and what should you do to make your day much more energetic?
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Morning
Breakfast
energy
Exercise
omelet
Walla!
health
Wednesday, 03 March 2021, 08:55
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Good morning, we started.
Sleeping woman with blindfold (Photo: ShutterStock)
The past year has been challenging in so many ways, and it has led to quite a few changes in our agenda and also in our priorities.
Now with a certain return to routine, we are required to mobilize all our forces anew, and we should start from the beginning - from the way our morning looks.
Here are five simple steps that can raise energy levels in the morning, and maintain them even during the day:
1. Breathe in
stress There are many effects on the body, one of which is a drop in energy.
This is why experts suggest starting the day with deep breaths, even in bed.
All it takes is a quarter of an hour where you can stretch and sort out your thoughts before you start the day.
And for this breath it is worth lingering for a moment: long, deep breaths reduce anxiety and help calm thoughts.
If you feel the pressure begin to take command, try to focus on your breathing for a while.
Contrary to what many people think of meditation, at this time it is not worth trying to "think of nothing" because it usually leads to the opposite result.
Just let the thoughts flow through your head, without struggling with them and let yourself enjoy the moment.
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2. Drink something
no, we do not mean coffee, although it's probably the first thing you put in your mouth in the morning.
Drinking water in the morning moisturizes the body which helps oxygen move in the body and reach our muscles and organs more efficiently - which puts more energy into the body.
In addition, we all have a biological clock that controls our waking and sleeping hours according to sunlight, but it also controls other processes in the body, including the release of the hormone cortisol, also known as the stress hormone, and is linked to our alertness.
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Between 8 and 9 in the morning, the cortisol levels in the body rise, which basically means that the body wakes up slowly naturally.
If you drink your coffee during these hours, caffeine basically has no effect on your alertness, and in the long run it even eliminates its stimulating effect on the body.
Precisely for this reason, drinking coffee after 9 in the morning is much more effective.
Want to get a boost of energy sooner?
Drink tea or water, and only then coffee.
Start Moving Early
Exercise has all sorts of benefits for boosting energy, from raising endorphins to improving concentration, so be prepared to better deal with your to-do list in the morning.
Studies also show that people who exercise in the morning, especially outdoors, tend to be more active throughout the day.
By the way, even a walk with the dog can do the job.
And if raising energy does not satisfy you, know that morning workouts on an empty stomach are also the most effective method for burning fat.
(Photo: Giphy)
4. Eat well, and true
"intermittent fasting" diets have become a dietary hit in the last year, but the best way to maintain a healthy weight and be good to yourself along the way, is to simply listen to your body.
Though, that does not mean that chocolate is a legitimate breakfast.
It is recommended to eat in the morning a meal that consists of fat and protein to maintain satiety and energy levels over time, and it is recommended to eat it within an hour and a half of waking time.
If you need an immediate energy boost you can always eat a banana, because it is rich in fiber, vitamin B6 and potassium - an essential mineral that helps maintain body fluids, a feature that also contributes to improving alertness throughout the day.
5. Release the phone
Rehabilitation Those who have not entered the smartphone during the morning get-together several times.
So we may be the last ones who can preach to you about this but not only is it a blatant waste of time, but also a great energy pump that will just keep pumping throughout the day.
Probably in days of turbulent news like last year.
When you reach for the phone first thing in the morning, you are actually letting someone - or something else - dictate your first thoughts and feelings, whether because you are browsing social media or checking the latest headlines.
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