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7 Habits You Can Practice Each Morning To Keep You Healthy

7 Habits You Can Practice Each Morning To Keep You Healthy

Waking up each morning with a smile and a positive attitude is something really healthy, and worthwhile. However, most people rarely wake up with the best attitude, and others wake powerless, tired, and with a negative mind-set to take on the challenges of the day.

These are 7 key habits, that you must take into account each morning to help you start the day perfectly.

1. Drinking Water

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    Drinking water, is one of the best we must habits we engage on a daily basis. Research has proven that drinking water in the morning, will help us to hydrate better during the day, accelerate the digestive system and metabolism as well as promote skin health.

    It is recommended to drink a glass of water on an empty stomach, preferably with a little lemon juice.

    2. Avoid Social Media

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      Sleeping with your cell phone next to you and getting up early to check the social media, read emails, and messages among others is something not recommended. This kind of habit can affect your productivity pending on what you stumble across on those platforms.

      Therefore, avoid using your mobile devices for at least an hour after getting up, practicing such will make you feel happier, more focused, and with a clearer mentality.

      3. Be Positive

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        Preparing a positive scenario for the day is key to being happy and motivated. For example, you can think and plan to do something special in your free time, and always work to fulfill it as you have planned.

        Going out for a moment to the garden or to the street, should be a good habit to start the day better.

        4. Exercise Lightly

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          It is not necessary to comply with a strict training routine every morning, but moving the body a little and exercising is a good habit that helps improve blood circulation, speeds up the metabolism and awakens our body for the rest of the day’s activities.

          You can walk, run or do some cycling or better still, you can dance to your favorite music but keep in mind that the music should be positive, cheerful and not with negative messages.

          5. Take A Bath

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            It is important bathe on a daily basis to appear fresh and reduce unpleasant body odors.

            Bathing daily after an exercise provides psychological and physical benefits; it drastically inhibit the spread of  bacteria and improves  confidence .

            6.  Eat A Healthy Breakfast

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              Many people skip breakfast because they are very busy, or because they are trying to lose weight. The truth is that breakfast is more important than it seems because, besides giving us energy for the day, it also favors the metabolism and helps us to feel very good for the rest of our daily activities.

              To start the day there is nothing more important than a good breakfast that includes protein, antioxidants, a small portion of fat and cereals. For example, you can eat eggs, fruits, yogurt, and oats among others.

              7. Affirm Positive Phrases

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                Having a positive mindset, is the key to stand out in all the activities we do. One of the best exercises we can do each morning is to stand in front of the mirror and say phrases like:

                “I am a winner and not a loser’’

                “I radiate confidence and beauty”

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                “I have the skills and the attitude to take on all the challenges of the day”

                “I will not allow negative people to influence me”

                “No matter the circumstance I will remain positive”

                Taking into account all these healthy habits every day, will make you feel alive, full of energy and with the best disposition to start the day. Apply each of these tips and start to notice how your day changes for the better because our reaction is something we transmit to others.

                Featured photo credit: Pixabay via pixabay.com

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                Victor Emmanuel

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                Last Updated on September 10, 2018

                Overcoming The Pain Of A Breakup: 3 Suggestions Based On Science

                Overcoming The Pain Of A Breakup: 3 Suggestions Based On Science

                We thought that the expression ‘broken heart’ was just a metaphor, but science is telling us that it is not: breakups and rejections do cause physical pain. When a group of psychologists asked research participants to look at images of their ex-partners who broke up with them, researchers found that the same brain areas that are activated by physical pain are also activated by looking at images of ex-partners. Looking at images of our ex is a painful experience, literally.[1].

                Given that the effect of rejections and breakups is the same as the effect of physical pain, scientists have speculated on whether the practices that reduce physical pain could be used to reduce the emotional pain that follows from breakups and rejections. In a study on whether painkillers reduce the emotional pain caused by a breakup, researchers found that painkillers did help. Individuals who took painkillers were better able to deal with their breakup. Tamar Cohen wrote that “A simple dose of paracetamol could help ease the pain of a broken heart.”[2]

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                Just like painkillers can be used to ease the pain of a broken heart, other practices that ease physical pain can also be used to ease the pain of rejections and breakups. Three of these scientifically validated practices are presented in this article.

                Looking at images of loved ones

                While images of ex-partners stimulate the pain neuro-circuitry in our brain, images of loved ones activate a different circuitry. Looking at images of people who care about us increases the release of oxytocin in our body. Oxytocin, or the “cuddle hormone,” is the hormone that our body relies on to induce in us a soothing feeling of tranquility, even when we are under high stress and pain.

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                In fact, oxytocin was found to have a crucial role as a mother is giving birth to her baby. Despite the extreme pain that a mother has to endure during delivery, the high level of oxytocin secreted by her body transforms pain into pleasure. Mariem Melainine notes that, “Oxytocin levels are usually at their peak during delivery, which promotes a sense of euphoria in the mother and helps her develop a stronger bond with her baby.”[3]

                Whenever you feel tempted to look at images of your ex-partner, log into your Facebook page and start browsing images of your loved ones. As Eva Ritvo, M.D. notes, “Facebook fools our brain into believing that loved ones surround us, which historically was essential to our survival. The human brain, because it evolved thousands of years before photography, fails on many levels to recognize the difference between pictures and people”[4]

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                Exercise

                Endorphins are neurotransmitters that reduce our perception of pain. When our body is high on endorphins, painful sensations are kept outside of conscious awareness. It was found that exercise causes endorphins to be secreted in the brain and as a result produce a feeling of power, as psychologist Alex Korb noted in his book: “Exercise causes your brain to release endorphins, neurotransmitters that act on your neurons like opiates (such as morphine or Vicodin) by sending a neural signal to reduce pain and provide anxiety relief.”[5] By inhibiting pain from being transmitted to our brain, exercise acts as a powerful antidote to the pain caused by rejections and breakups.

                Meditation

                Jon Kabat Zinn, a doctor who pioneered the use of mindfulness meditation therapy for patients with chronic pain, has argued that it is not pain itself that is harmful to our mental health, rather, it is the way we react to pain. When we react to pain with irritation, frustration, and self-pity, more pain is generated, and we enter a never ending spiral of painful thoughts and sensations.

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                In order to disrupt the domino effect caused by reacting to pain with pain, Kabat Zinn and other proponents of mindfulness meditation therapy have suggested reacting to pain through nonjudgmental contemplation and acceptance. By practicing meditation on a daily basis and getting used to the habit of paying attention to the sensations generated by our body (including the painful ones and by observing these sensations nonjudgmentally and with compassion) our brain develops the habit of reacting to pain with grace and patience.

                When you find yourself thinking about a recent breakup or a recent rejection, close your eyes and pay attention to the sensations produced by your body. Take deep breaths and as you are feeling the sensations produced by your body, distance yourself from them, and observe them without judgment and with compassion. If your brain starts wandering and gets distracted, gently bring back your compassionate nonjudgmental attention to your body. Try to do this exercise for one minute and gradually increase its duration.

                With consistent practice, nonjudgmental acceptance will become our default reaction to breakups, rejections, and other disappointments that we experience in life. Every rejection and every breakup teaches us great lessons about relationships and about ourselves.

                Featured photo credit: condesign via pixabay.com

                Reference

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