After winter, the body feels tired and exhausted. The joy of spring and the sun will begin to appear when you become energetic again. Simple but effective changes will help to tone up. You need to pay attention to nutrition, vitamins, physical activity and good mood.
After a long winter, vitamin deficiency, loss of strength, withered skin and a bad mood become our constant spring companions. Doctors say that with a long deficit of sunlight in the clinics, queues grow - people just get sick. There are several simple but very effective ways to raise your vitality in the spring.
Spring has come, but for some reason there is not much joy from this? This is primarily due to fatigue, vitamin deficiency and deficiency of the sun after winter. To return to an active state, you need to increase tone. But before that, it is worth remembering what led to spring apathy.
While it was cold, you walked a little in the fresh air, ate less wholesome and fresh food, and you had to artificially raise your mood with sweets. Fast carbohydrates, along with sweets, jam and chocolate, turned into excess weight. And now with such baggage you will now have to meet spring warmth. To increase tone, you will need to put yourself in order after “hibernation” and a sedentary lifestyle.
Proper nutrition is the first step
Proper nutrition is not a diet, and you should not confuse these concepts. Diet means food restrictions, due to which less nutrients (proteins, fats, carbohydrates) enter the body. In this way, it will not work to increase tone, but there will only be harm.
Proper nutrition involves the rejection of harmful foods and the choice in favor of healthy food. It is worth giving up flour, sweet and fatty dishes. It is enough to hold out a little, and the body itself will feel that without junk food it became easier for him.
Nutrition experts recommend keeping diaries and writing down everything that was eaten during the day. This will allow you to follow the trend in the selection of products. You may not have noticed before how often you did not eat the most wholesome food.
Give preference to foods that have the most nutrients.. Remember that fish and seafood rich in polyunsaturated fatty acids must be present on your table; vegetables and fruits (they contain fiber), cereals.But “fast food” is fast food, it’s better not to eat: it quickly satisfies hunger, but in large quantities it will contribute to the accumulation of body fat.
Energizing Tone Diet Foods
There are a number of products that especially help recover from a long winter. It is easier to activate the nervous system after hibernation if you drink teas with lemon balm. It combines a pungent and invigorating lemon scent with soothing notes of soothing mint. Morning tea with lemon balm will charge your brain and tune in to positive. The broth of rose hips is also invigorating in the morning. At lunch, you can drink a glass of carrot juice - without harm to the figure, and before going to bed - infusion of chamomile.
To start the metabolism and the process of burning fat, pay attention to celery. But caution must be exercised with this product: if you have a stomach ulcer, then there may be contraindications. In general, all products with an acidic taste are suitable for enhancing digestion and the endocrine system. Celery can be replaced with a green apple or lettuce.
To remove oxidation products from the body after winter, selenium sources must be introduced into the diet. This substance is rich in oatmeal, nuts, asparagus beans, zucchini or unmarinated mushrooms.
Vitamins and Minerals
Vitamin deficiency is a common thing in early spring. Fruits and vegetables have not yet ripened, so the most convenient way is to go to the pharmacy and buy a jar of vitamins and minerals in order to replenish the balance of nutrients.
Those who suffer from low blood pressure can take supplements that increase their tone (these are eleutherococcus, ginseng, etc.). A pharmacist will help you choose the best vitamin complex. Most in spring, the body needs vitamins of groups A, B and C.
You can prepare a vitamin dish yourself - from dried fruits and nuts. For cooking, you will need prunes, nuts, honey, dried apricots, raisins and lemon. Each ingredient is taken in equal proportions, washed and added to a single container. Then the mixture is poured with boiling water, allowed to infuse and passed through a meat grinder - to form a homogeneous mass.
After mixing, you need to place it in a jar and eat 1-2 teaspoons every day before breakfast (store the mass in the refrigerator). It is also allowed to add this home-made vitamin-mineral complex to porridge or granola.
Morning Charge
Have you ever wondered how the morning contrast shower works? This is the best way to wake up and gain strength before a working day. Cold water:
- stimulates the immune system and the production of hormones - antidepressants;
- accelerates metabolism and tightens the skin;
- clarifies the mind and increases alertness.
Hot water:
- relieves night edema;
- relaxes muscles;
- relieves headaches;
- frees the airways.
After a contrasting shower, anxiety disappears and the mood improves. Fix the result with a glass of clean water with lemon juice. If possible, cook breakfast with music. Move to the beat - the dance will completely replace the small morning workout.
Movement is the key to a healthy life
Even if it seems that there is no strength to get out of bed, get ready and start moving. Thanks to the movement, blood flow is accelerated, oxygen saturates the brain and internal organs faster. Besides physical activity contributes to the surge of hormones of happiness - endorphins.
Where to begin? For example, with a well-known morning workout. You can do several stretching exercises (it’s easy to find video lessons from different trainers on the Internet). At lunch or in the evening, after work, walk at least half an hour. Perhaps you have long wanted to go to the pool or dance? Spring is a time to fulfill old desires.
Healthy sleep - good health
Fresh air is very important for a healthy sleep, so remember to ventilate the room before going to bed. Pay attention to the time when you begin to prepare to fall asleep. It is believed that the best time to sleep is from 22:00 to 6:00. Two hours before midnight allows you to sleep as if you were in a dream for four hours.
If you cannot go to bed early due to unfinished business, try to solve them in the morning. Perhaps it will be much easier for you to cope with tasks after a full night's rest.
Mode
If you feel that a breakdown and depression affect your work, set yourself a diet and rest regimen. Eat less, but more often. It is good for digestion and will help get rid of winter fat "reserves". A full night's rest does not depend on the duration of sleep, but on its quality. The most healing dream continues, as they said above, from 10 p.m. to 6 a.m. The hormone melatonin, scientists call the hormone of youth. It is produced during sound sleep precisely in the period.
Energy from nature
Replace synthetic vitamins and energy with natural remedies, especially since they are most often at hand. A mixture of dried apricots, raisins, nuts, lemon and honey is no worse than replenish the supply of vitamins. Tincture of Eleutherococcus or Schisandra (15 - 20 drops in the morning on an empty stomach) is much more useful than a carbonated energy drink. Attention! Tincture is contraindicated in hypertensive patients!
A rosehip broth will give strength, thanks to vitamin C. A cold infusion of celery will increase working capacity, activate mental activity and improve the general condition. Finely chopped root (1 tbsp.spoon) pour a glass of cold water and leave for 2 hours. You need to drink it during the day in three doses.
Eat on an empty stomach in the morning 1 teaspoon of honey. This is not only a natural energetic, but also a remedy for the digestive system. Replace your morning cup of coffee with tea from the tonic herbs - St. John's wort, yarrow, knotweed, mountain ash flowers and black currant leaves.
All the power of nature is concentrated in new sprouts, making their way to life. That is why sprouted wheat, rye or green buckwheat is a real storehouse of vitamins, according to which our body was hungry during the winter. Sprout the grains so that the young shoots are no more than 2 - 3 mm, dry them and grind in a blender. Powder can be taken as a dietary supplement.
Aromatherapy to help
Do not neglect such an effective remedy as essential oils. They are able to correct the emotional background, relieve stress and increase efficiency:
- calamus ether is suitable for relieving depression, chronic fatigue, apathy, especially during the off-season;
- anise makes consciousness clear, helps to cope with stress, gives a sense of stability;
- an orange gives a feeling of joy, eliminates gloomy thoughts and sets up for a working mood;
- bergamot relieves anxiety, encourages creativity, promotes concentration and stimulates mental activity;
- clove restores after heavy loads, relieves nervousness and irritability, improves memory.
Oil of lemon, grapefruit, cinnamon, thyme and eucalyptus will also remove winter negativity. Ethers can be used in the aroma lamp, spray the aqueous solution in the room, fill them with aroma medallion or simply keep on the desktop in a special flavor.
Relaxation is important.
Between rest and relaxation one cannot equate. The sofa and the TV will not be able to fully relieve nervous tension. This requires silence, peace and the absence of external stimuli. One of the best ways is meditation in the bosom of nature. Choose a time on a warm spring day, grab a tourist rug and ride into the forest. Loneliness, the calming sounds of nature, the spring sun are your helpers.
Those who do not have this opportunity can find ways to relax at home. One of them is a bath with aromatic oils and sea salt. Isolate yourself from everyday sounds with music for relaxation.Take a bath with salt for no more than 20 minutes.
Another great way is mental relaxation. Arrange your space - close the door, dim the lights, light incense sticks or use an aroma lamp.Sit back and play special music or nature sounds. Mentally relax each muscle of your body, starting from the shoulder girdle. Half an hour of such relaxation after work will relieve fatigue - mental and physical.
Breathe the spring air
“It smells like spring!” - These joyful sensations in anticipation of near heat can give vigor and uplift. Open the windows, let in the morning sunlight and smell. A few breathing exercises within 2 to 3 minutes will give a good boost of energy.
Towards the sun
Lack of sunlight causes physiological reactions in the body - drowsiness, apathy occurs, and excess weight is gained. Doctors call this condition a seasonal affective disorder. The spring sun is the best medicine. Do not miss the opportunity to take a walk in the afternoon. Spread the curtains wider and let the sun into the room. Better yet, wash the windows. The world will become brighter, filled with colors and clean air. If possible, forget about transport for a while, go to work on foot.
Add positive emotions
Treat yourself and others with a new stylish hairstyle. Buying a new thing - a bag or a scarf, preferably spring sunny shades, makes your mood great. Do not forget that acid tones are more annoying. But the colors of awakening nature will be most welcome.
Take care of yourself. Satisfaction from dumped to the beach season 2 - 3 kilograms of excess weight perfectly increases vitality.
Awaken with nature
Spring is the right time to make plans. A person who has set a goal will never mope, he simply does not have enough time for this. Life acquires new meanings, is filled with new deeds, and you feel a surge of strength and energy.
How to raise vitality and increase energy in the spring?
I always drink in the spring. I take a vitamin course and switch to proper nutrition, as well as buy a subscription to the gym, sometimes I go to the pool, the result is excellent in the complex, my health improves significantly, and the main thing is not to be lazy! I also teach my children to do this, because the right habits learned in childhood are more likely to be fulfilled throughout life.
For me at this time, the main thing is the right spiritual attitude. Do not lose heart, do not become limp. I have long refused multivitamins. And in the spring on sale there are lemons, garlic, green apples of the Semerenko variety, carrots, fresh parsley - all these are sources of vitamins. Get enough sleep, do morning exercises, often walk in the sun and fresh air. And just enjoy every day.