Cheerful morning: how to make the beginning of the day positive and energetic

For most people, every day starts out as a routine, which makes our life a routine. Sometimes we feel like the main character in the movie Groundhog Day, repeating the same actions day after day. Fortunately, we are able to break the chain of ordinary events. According to doctors and psychologists, how our day goes depends on what and how we do in the morning.

Cheerful morning begins with your smile and positive attitude. A few simple steps will help you wake up easily in the morning and start your day in a new way.

Read on estet-portal.com about how to make your morning cheerful and prolong your positive mood for the whole day.

Let there be light: let more sunshine into your room

Sunlight synchronizes the human biological clock. “The brain provides central control of circadian rhythms,” says George Brainard, professor of neuroscience at Thomas Jefferson University. As soon as light enters the eye, it stimulates the retina and signals are transmitted to the hypothalamus. There are two nuclei in the hypothalamus, which are our internal clock: they send information about biological rhythms to the nervous system and throughout the body. This process allows us to be alert and active during the day and fall asleep at night.”

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An important role in circadian rhythms is played by the pineal gland, which secretes the hormone of sleep with the advent of darkness – melatonin.

Therefore, do not cover the bedroom windows with heavy curtains or blinds. Let your body follow its natural biorhythms.

Glass of water with lemon in the morning – natural alarm clock for the body

Cheerful morning is best to start with a glass of lemon water. First, warm water helps the body wake up the digestive system after sleep. Lemon, in turn, stimulates the production of bile, which helps the digestion process.

Lemon water should be drunk 30 minutes before breakfast to give the body time to wake up.

After regular drinking of water with lemon, you will notice a significant improvement in your well-being in the morning.
Lemon water also helps to cleanse and eliminate toxins, has an immunostimulating effect, perfectly quenches thirst and has a beneficial effect on skin condition.

Interval nutrition: what is the point

No Charge No Charge: Morning Exercise Rules

Everyone knows the benefits of daily exercise, whether it's a morning jog or yoga. However, morning exercises should be treated rationally. It is not recommended to exercise on an empty stomach: firstly, you will not be able to effectively perform the exercises when you are hungry, and secondly – in the morning, fat reserves are not consumed, but the muscles are subjected to a destructive load.

Also, doctors do not advise people with cardiovascular diseases or problems with the musculoskeletal system (knee injuries, herniated discs, osteochondrosis) to exercise themselves in the morning. A brisk morning should start with light exercise, so don't overwork yourself.
Proper breakfast – our energy reserve for the whole day
In order to have a cheerful morning, it is recommended to include complex carbohydrates, proteins and fiber in your breakfast. It is desirable that the amount of protein in breakfast was not less than 30 g, according to scientists from the University of Texas at Austin.

This will give you the opportunity to not feel hungry for a long time, which is especially important for those who want to lose weight. Carbohydrates should make up 40-50g of your morning meal and fats 10-15g.

The calorie range for an ideal breakfast is 350-400 calories.

Before exercising, it is advisable to eat some carbohydrates: a toast with a slice of avocado or a banana with a cracker.

And for a full breakfast, oat bran with nuts and fruits, smoothies, a boiled egg or cottage cheese are suitable.

It's great to sing loudly: the benefits of a contrast shower and morning singing

Many are embarrassed to allow themselves to sing in the shower, but in vain. A cheerful morning must begin with a smile, a contrast shower and your favorite song. There are reasons for that:

•    during singing, active facial gymnastics takes place;

•    contrast shower improves blood circulation and awakens the body;

•    singing in the shower allows you to feel more confident and go out into the world with a smile on your face;

•    contrast shower accelerates metabolic processes and promotes weight loss;

•    prevention of headaches: massage from a jet of water and vibration from the voice relaxes the muscles of the neck and head, improves blood flow, reduces vasospasm.

If you have not tried all the above tips – it's time to do this and turn your morning into a holiday of soul and body, and not hard labor. Happy morning!

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