Spring is coming, but to the generally accepted joy on this occasion there are no forces left?
We offer 10 proven ways to bring yourself back to life with the end of the thermal underwear season and sadness.
Variety of sports loads
Over time our body gets used to a certain type of physical activity, so it’s not a hindrance to try a new sport: you will not only work out previously unused muscle groups, but also provide yourself with an emotional boost with a new hobby.
For example, stretching improves blood circulation and increases the flow of oxygen to the muscles, which in turn improves the processes of tissue regeneration.
Kickboxing due to the active work of the limbs leads to a frantic release of endorphins. However, a burst of endorphins occurs at any load of sufficient intensity – from running to volleyball.
By the way, with the advent of spring it becomes more comfortable to play sports in the fresh air. Have a warm-up in the park, take part in a fitness flash mob or go for a run.
Even a 10-minute walk with a quick step is enough – blood circulation will improve, energy will significantly increase.
It’s no secret that healthy sleep is the main way to replenish energy reserves.
Our circadian rhythm, the biological process that drives the sleep and wake cycles, requires well-coordinated work, which we often disrupt, going to bed and waking up when necessary.
Try to wake up at the same time – and your body will tell you when to go to bed in order to get the optimal dose of rest.
If you are used to going to bed deep after midnight and in the morning you can’t get your eyes out, try to wake up every day five minutes earlier – this will be easy, as daylight hours gradually increase.
Avoid caffeine and intense workouts before bedtime, ventilate the room in the evening. Doctors do not recommend the use of gadgets: the display light makes the brain think it’s day.
Programs like F.lux adjust the warmth and color balance of the computer display to suit the lighting in the room according to the time of day.
Do not forget to relax from work
Neglecting rest, we run the risk of unexpectedly burning out at work for ourselves and exhausting all the resources of the body. To avoid this, regardless of your workload, find one day off per week and do anything other than direct professional duties.
During intensive work, it is important to take breaks – at least for ten minutes every hour. It is advisable to spend these ten minutes actively – to do a warm-up or exercise for the eyes, walk around the room, but it will be enough to just sit and relax.
And so that in the evening you still want to live, in the middle of the day try to find time for a half-hour walk.
Forget about strict diets
Forever and especially in the offseason. To deplete the body with a diet of 700 kcal in the face of constant changes in temperature and atmospheric pressure is not a very wise undertaking.
But there is a reason to finally switch to a balanced healthy diet. Beware of fast food – processed trans fats not only leave a feeling of heaviness, but also increase the level of “bad” cholesterol in the blood, which entails the risk of cardiovascular disease.
Instead of french fries and barbecue wings, lean on foods that contain healthy fats, namely omega-3 – unsaturated fatty acids: fish, walnuts and peanuts, beans, chia and flax seeds.
We recommend eating more seasonal vegetables, now they are broccoli, celery, beets, asparagus, artichokes, legumes, radishes.
Make Protein Breakfasts
Fitness bloggers vividly advise starting the day with complex carbohydrates, mainly found in cereals, but not all nutritionists share the excitement about carbohydrate breakfasts.
We will not question the benefits of oatmeal and toast with avocados, but for a change, we recommend trying protein breakfasts.
The protein eaten from the morning starts the active production of dopamine, a neurotransmitter, which serves as an important part of the brain’s “reward system”, as it causes a feeling of satisfaction that affects the processes of motivation and learning.
Feel free to include high protein foods in your morning diet: lean meat or poultry, seafood, beans, eggs, soy products, nuts and seeds.
An invigorating breakfast should be nutritious, but not too hearty.
Think about vitamins
Seasonal hypovitaminosis not only makes us lethargic, but also affects mental activity. The concentration of attention is disturbed: in order to remember a couple of lines read, titanic efforts are required.
For example, a lack of magnesium in the off-season often exacerbates chronic fatigue, and a lack of B vitamins, especially B2 – riboflavin, can result in fragility of hair and nails, problems with skin regeneration and impaired thyroid function.
Nevertheless, it is important to remember that the need for each of us in a particular microelement is purely individual.
To begin with, it is better not to get carried away with the purchase of complex dietary supplements, but to stop on monovitamins – ideally after consulting a doctor, since vitamins also have contraindications, and the dosage you need may differ from the recommended one in the instructions.
Take care of the thyroid gland
The thyroid gland is an internal energy generator. It produces hormones T3 and T4, which regulate metabolism, heat transfer, and also increase our physical and mental potential.
In winter the thyroid gland works more intensively than in the summer, because it throws all its forces to protect us from the cold, and with the advent of spring surrenders, as a result of which we feel tired and exhausted.
To support the thyroid gland, consume foods rich in iodine: tuna, cod, seaweed, as well as persimmons and buckwheat, and if you suspect that the thyroid gland failed, do not be lazy to go to the doctor.
Moisturize your body inside and out
All have long since learned that water starts metabolism in the morning and is needed during the day in sufficient quantities to maintain vitality.
It is not necessary to rape yourself by drinking three liters daily: the norm for each is different, it depends on weight, level of physical activity and other individual characteristics, and if you believe the statements of the British National Health Service, water consumed in excess can cause swelling, digestive problems and kidneys.
Be that as it may, 1.2 liters of pure water per day is a minimum that certainly will not harm anyone.
Do not forget about moisturizing the body from the outside: get an air humidifier and regularly use intensive skin moisturizers, periodically resorting to soft peeling – this will increase the absorption of the cream.
Go for a massage or take a bath
The miraculous effect of the bath on the body and spirit is made up of legends and scientific facts. To maintain tone, there are plenty to choose from: a Russian bath, a Finnish sauna, a Turkish hammam or even a Japanese ofuro water bath.
The general massage course will also help to increase strength during the off-season: the procedure will not only allow you to relax, but also will start blood circulation and establish lymph flow.
Deep Thai massage and lymphatic drainage massage with pressure therapy – exposure to certain parts of the body with compressed air using a special suit, cope with the task perfectly.
We note that both techniques are quite intense and contraindicated in people with cardiovascular diseases and problems with the nervous system.
Work on mental health
If everything is dull and sad there is no limit, for starters, try to gather strength and stop wrapping yourself up.
Positive thinking will not hurt anyone: concentrating on pleasant thoughts and things that give pleasure, in the end you will find that you forgot to give people on duty a portion of complaints.
Stop reproaching yourself for nothing, change your playlist to a new podcast, meditate. If this does not help and you do not succeed in invigorating yourself, consult a psychotherapist: depression often manifests itself in the off-season.
Remember, part of the matter is the time of year – very soon everything will again become a little greener and a little more fun.