Every morning we keep the same routines: in most cases, we tend to get up after having woken up after a long night's sleep, we wash our face and / or shower, we dress, we prepare a coffee and we take it with some toast and we left to work or study.
As some recently published statistics show, it is about the drawing of very common habits, so common that they are repeated every morning in hundreds of thousands of Spanish houses.
However, we tend to make some mistakes that more or less directly tend to influence our own physical and intellectual performance later in the morning. And, believe it or not, one of the most common has to do with your breakfast, even if it costs you to think about it: the cup of coffee that you drink every morning. But let's go in parts.
When we wake up ...
Those who practice meditation daily already know its incredible benefits not only for physical but mental health. It is ideal for keep calm, reduce stress and anxiety and see things and problems more evenly . And how could it be less, it is the best activity we could carry out as we woke up in the morning .
A very interesting ideal option is to wake up between half an hour to an hour before every morning, choose a quiet place, stretch a little arms and legs, sit in a comfortable place and meditate between 15 to 30 minutes.
Go for a walk or a run
The The practice of physical exercise is fundamental when it comes to taking care of our health , and it is also an ideal activity to practice in the morning before getting down to work and going to work or to the University.
Then a cold shower
Cold water acts as an excellent energizing tonic for our skin and for ourselves , besides being ideal to improve our circulation.
It is interesting especially for those who find it difficult to get going every morning, since the cold water awakens us both physically and mentally.
Some basic tips about your breakfast
On an empty stomach opt for warm water with lemon
He water with lemon It is one of the best remedies that exist to take as we get up, since it is an excellent option when we take it especially in fasting for its detoxifying and depurative action . It is a very rich drink in vitamin C and natural antioxidants, hence it is a wonderful option to neutralize the action of free radicals and prevent or delay premature cell aging.
The best option is to take the freshly squeezed lemon juice and combine it mixing it with half a glass of warm water. The purer the water, the better.
Avoid coffee: it is not appropriate to take it as soon
We often hear many people say they can not start the morning without their dose of coffee, sometimes loaded and alone, and at other times accompanied by milk. Of course, in most cases the sugar can not miss as a sweetener.
Nevertheless, We make a huge mistake when we drink coffee immediately after getting up . Why? Very easy. The answer is found in the presence of a hormone known by the name of cortisol . In the mornings, especially between 8 and 9 in the morning, this hormone is found in the highest peaks, so that when we get up we already have enough stimulation thanks to the action of this natural hormone.
The result is more than evident: no matter how heavy we drink coffee, we will not feel its stimulating effects. Moreover, we could feel digestive discomfort as a result of the irritating action of caffeine.
The most appropriate would be replace coffee with a vegetable drink such as oat milk or almond milk , excellent for its high content of essential nutrients and its adequate energy supply. You can also choose to take them hot or cold depending on the season of the year you are in (in summer it is ideal as a refreshing drink and in winter can help warm us when it is very cold).
The perfect breakfast
For a breakfast to be balanced and nutritious from a dietary and nutritional point of view, it is essential that it be varied and that certain beverages and foods are not lacking. For example:
- Vegetable drinks : a glass of almond milk, oatmeal or rice is ideal for its incredible nutritional richness. They are very rich in vitamins and minerals and their energy contribution make it a delicious option to start the morning with energy.
- Whole grains : they are ideal as breakfast because they are extremely rich in complex carbohydrates, it means that they are absorbed slowly throughout the morning, so in addition to providing satiety they contribute energy little by little.
- Fresh fruit : it can be a bowl of strawberries or grapes. Also a banana or an apple. All the options are extremely rich in vitamins, minerals and natural antioxidants.
- Natural yogurt : It is delicious if you sweeten it with honey and combine it with pieces of fruit or nuts. It is rich in healthy bacteria, useful for regenerating and improving the intestinal flora.
With all this we can establish a perfect breakfast. For example, a glass of vegetable drink with a handful of whole grains, a piece of fruit and a natural yogurt sweetened with honey.
This is it the best time of day to have a coffee , especially if you take it between 11 and 12:30 , times when you will notice the stimulating effects of coffee because the hormone cortisol is at its lowest levels and then increase again at lunchtime.
If you want even more energy you can accompany the coffee with a piece of homemade wholemeal sponge cake or a handful of nuts . Or a small vegetable sandwich. Remember that it is just a snack before you eat.
However, if you do not like coffee or you can not tolerate it so much, you can replace it with a cup of Green Tea or of mate , both two natural drinks very rich in natural antioxidants.