7 tips after waking up in the morning to let you have a full day

 There is no one-size-fits-all way to start a day's life correctly. Not only because we all have different things to do, but because each of us is unique and different, what works for me may not work for you.

Some of my friends are struggling to wake up before 10 am and do not start working until the afternoon. Frankly speaking, they are working hard! They have found a way to be effective for themselves, and when they are most effective, so I won't promote the benefits of getting up at 6 in the morning. Although this works for me, you can choose the most comfortable way for you.

If you want to start a new day with fresh thinking and give yourself a better chance to achieve the goals you want to achieve in the day, then you can try these "scientifically based" habits.

1. Use a little beetroot to relieve fatigue

Drinking beetroot juice has been shown to improve the performance and endurance of athletes because it contains a lot of inorganic nitrates. Beetroot increases the level of nitric oxide in the blood and promotes the expansion of blood vessels, thereby improving blood flow throughout the body and increasing the level of oxygen reaching the muscles and brain.

Sufficient oxygen in the brain is crucial to its function. In fact, the brain consumes 25% of the oxygen inhaled by the body. Therefore, intake of sufficient high-concentration oxygen has a positive effect on improving your cognitive processing ability, which may not surprise you.

So, starting your day with a glass of beetroot juice or adding it to a milkshake is a great way to replenish your brain with fresh oxygen in the early morning. It can enhance your ability to concentrate and increase your probability of working efficiently throughout the day!

2. Practice the Buteyko breathing method

Really, this method is too much underestimated-this simple method has amazing effects on improving body circulation and increasing the oxygen content of the brain. I first read about this during the spread of the new crown epidemic. At that time, I read several articles about breathing through the nose to reduce the chance of contracting diseases, but Buteyko breathing can be said to be a step further.

According to Dr. Konstantin Buteyko, in order to increase blood flow and oxygen delivery to various tissues, we need to slow down our breathing so as to reduce the amount of oxygen entering the body. When there is a lack of air in the body, we will find that our body temperature rises, which indicates that blood circulation has improved.

People who practice yoga have similar methods. The core of this method is a method of using "control pause", including holding your breath after exhaling. If you hold your breath for less than 25 seconds, then this performance is actually poor. If you hold your breath for 25-35 seconds, then you have room for improvement. The ultimate goal is to easily hold your breath for 40 seconds.

Therefore, practicing the Buteyko method can improve your overall health from the beginning, enhance blood circulation, and improve the flow of oxygen in your body.

3. Take a cold shower

The first thing in the morning is to take a cold shower. This has always been my habit. This is a great way to wake up the first thing you wake up in the morning, because it increases your heart rate, blood pressure and breathing rate. Therefore, it can improve your concentration and efficiency.

This is especially true because cold baths can invigorate emotions-they activate the sympathetic nervous system, increase the level of endorphins in your body, increase your chances of feeling happy, and thus maximize your performance.

In addition, when you take a cold shower, your body must work harder to maintain a stable temperature, which will also promote your metabolism, and research shows that taking a cold shower can improve your immunity.

4. Drink lemonade

Many people cannot get enough water in a day. Usually, the reason is simple, that is, I don't like the smell of water when I first wake up in the morning. The secret is to add a bit of lemon-adding some flavor to your water can inspire you to start your day in the right way.

In addition, many of us inexplicably feel more tired and listless than usual for some time during the year. The culprit is most likely anemia-you may not absorb enough iron from food. The human body needs iron to transport oxygen, so low iron content means that the oxygen content reaching our vital organs and brain is also low. The vitamin C in lemon helps the absorption of iron. Therefore, it is a good way to increase the level of oxygen in the brain and help you concentrate.

In addition, vitamin C is believed to reduce inflammation in the body and strengthen the immune system. It is also a powerful antioxidant that can help you eliminate body toxins and mental detoxification.

5. Practice yoga

Practicing yoga has many benefits-yoga can help correct posture, increase strength, improve physical fitness, flexibility and flexibility. Studies have even shown that yoga can reduce the secretion of cortisol, which is the main stress hormone, which in turn reduces Inflammation in the body improves your overall health.

But beyond that, a few minutes of yoga practice a day can provide energy boosts. The unique combination of body and breathing work awakens the main energy centers (chakras) of your body. For example, asanas that stretch the spine can promote blood circulation throughout the body, while asanas that open the chest cavity (such as imitating a cobra) can promote more air inhalation and deeper breathing, thereby increasing the level of oxygen reaching the brain and helping you start a full day. Improve your efficiency.

6. Go outdoors

Taking a walk as the beginning of the morning can keep you full of energy throughout the day, especially when you are walking outdoors. A study even found that a 10-minute walk on stairs can make you more energetic than a cup of coffee.

In addition, walking in the morning has other benefits-it can help you reduce stress, improve your mood, improve your self-esteem, reduce fatigue and relieve anxiety, all of which help clear your mind and give you a new perspective Welcome the new day.

The benefits of a good mood can greatly improve your ability to concentrate and come up with the best ideas. But research also shows that compared to sitting or sitting still in the morning, walking can open up the free flow of thoughts and help you solve problems better.

So, if you want to stimulate your creativity, you can consider taking an outdoor walk in the morning. For best results, you can try to walk for 20 to 30 minutes at least 5 days a week.

7. Practice mindfulness meditation

Meditation is a habitual process that trains your mind to focus and turn your mind to the present. It's like lifting weights, it can keep your concentration and help you increase concentration and endurance. Therefore, it can help you focus on a task longer and even better remember the details of the task; it can even make your brain no longer wandering, inattentive and feeling excessively anxious.

This is an easy habit to practice, because a study found that four days of meditation practice is enough to increase your attention span.

In addition, mindfulness meditation has been proven to reduce the inflammatory response caused by stress hormones in the body. It can help relieve stress and anxiety, thereby reducing fatigue and blurred thinking and other related effects.

It may be unrealistic to incorporate every habit into your daily routine. I have tried all of the above methods and tried to balance them during my week. For example, drinking beetroot juice, lemonade, taking a cold shower, practicing five minutes of Buteyko breathing and five minutes of mindfulness meditation, these are things I can accomplish quickly-if not every morning. The rest depends on what I do every day.

But, frankly, what you do every morning should not be complicated and tiring. No one wants to start a day's work in a stressful morning. Usually I just don't want to take a cold shower-there is no way, it's cold. As I mentioned before, these habits are not mandatory. They are just some suggestions, you can try each one until you find the best method for you.