Water
A sufficient amount of water should be drunk during the day - at least 1.5-2 liters. When the body experiences dehydration, we start to feel tired, so the right amount of water helps to stay energetic. It is recommended to drink a glass of water every time before a meal - it helps you feel full faster
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Full breakfast
It is worth choosing such dishes that fill the body with nutrients - for breakfast, eat oatmeal seasoned with fruit or berries, cottage cheese, eggs, Greek yogurt or whip up a thick cocktail from your favorite ingredients. It is better to avoid products that contain a lot of sugar or fat
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Sleep and nutrition regime
Try to go to bed and get up at the same time every day - regularity is one of the main rules of good sleep hygiene. In this way, our circadian clock learns to turn on all the processes necessary for falling asleep at the right time and wake up at the same time. No less attention should be paid to the diet - here it is also important to eat at a similar time and not to forget that in the first half of the day you should consume 2/3 of the daily ration, and for dinner - less than 1/3.
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Fresh air
Even a short walk outside will saturate the body with oxygen and help you relax better! Fresh air increases the level of serotonin, which makes it possible to improve mood and feel happier
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Movement and exercise breaks
Whether it's a bike ride, yoga, or a short walk, your body will thank you. It is important to understand that we do not have to spend a lot of time or money to experience the benefits of movement. If you don't have the opportunity to go to a sports club, increase your physical activity in other ways. For example, choose to take the stairs instead of the elevator, and instead of another "scrolling" on your phone, it's better to use that time for light exercise.
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Healthy habits
How can you not force yourself to do sports? Start with just 10 minutes a day. Do you dream of giving up sweets? Reduce your intake little by little. Keep forgetting to drink the right amount of water? Carry a drinking bottle with you everywhere or place a glass of water by your bed. Form new habits gradually - this way you will get used to it much easier
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"Offline" newsletters
Although you cut yourself off from social networks for several hours a day. The world certainly won't fall apart during that time, and in the meantime, you'll take a break from the constant flow of news and endless information. Taking a break from social media will help improve your emotional state and allow you to spend more time on yourself and your needs
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Fruits and vegetables
Try to eat at least 5 servings of fruits and vegetables a day. You already know that according to the recommendations of WHO specialists, one person should eat at least 400 g of them per day - this amount allows you to maintain the normal functioning of the digestive system and brain, improves the work of the heart and strengthens immunity. And if this is difficult to do, use fruttberry - a mixture of lyophilized vegetable, fruit and berry powders, one packet of which already contains half (200 g) of the daily norm. ...
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Morning rituals
Create your own personal morning rituals - drink a glass of warm water with lemon or a cup of green tea, spend a few minutes exercising or meditating, read a couple of pages of a book. Try not to pick up your phone as soon as you wake up - instead, focus your attention on rituals that will allow you to start the day well.
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Gratitude
In our fast-paced life, we often forget to be happy and thankful for what we have. Practicing gratitude is a great way to reduce stress, bring more positivity into your life, and improve your mental health. The more you value and enjoy small everyday things, the happier you will be