Tips for a mental and physical energy boost - Give yourself a good start

When it comes to starting the day off right, many people think of sleeping in, having a leisurely breakfast, or a warm shower. But there is much more to it. With a few additional tricks, you can change your morning routine for the better and have a great start to your day. **Stretch yourself fit – Stretch yourself out.** For the first exercise, stay in bed and stretch yourself properly. You activate your body optimally. **Backswing:** Lie on your back, pull your knee to your chest and wrap your arms around it. In this "package position," gently rock back and forth ten times, then ten times from left to right. A great exercise to slowly wake up and get your circulation going. **Cuddling feels good.** Why do we love cuddling so much? This is where our brain's messenger substance oxytocin comes into play, the so-called bonding hormone. It is the antagonist of stress, calming us down and giving us security. **Light wakes you up!** Let light into your room: Pull the curtains aside or raise the blinds. Light signals to your brain that it's time to wake up. This is also supposed to stop the production of the sleep-regulating hormone melatonin. Open the window and breathe in the fresh air. Breathe consciously, deeply in and out. **SMILE** Just make a face. To loosen the muscles in your face, it helps to make a face. If it makes you laugh, even better – because laughter relaxes the entire body and relieves stress 😊 **"Happiness is not to be found in an eternally smiling heaven, but in very fine details from which we shape our lives."** **Treat yourself to 2-3 power-feel-good minutes.** A simple morning ritual during a cup of tea/coffee/freshly squeezed juice: - What am I looking forward to today? - What will I enjoy? - What challenge will I accept and master today? - What will be good, interesting, special? Happiness and the associated good mood start in the mind. Choose happiness. Choose your mood. Choose a beautiful day. Happiness is a matter of choice. Decide to get up happy and cheerful today. **Stay Offline during your morning routine:** The first thing many people do in the morning is reach for their smartphone. Many people turn on their phones in the first five minutes after waking up. Break this habit; otherwise, your stress level will shoot up immediately! It is more sensible to leave your phone, laptop, or TV aside. Stay with yourself and do something good for yourself. Don't be distracted by WhatsApp, Facebook, Instagram, and the like. It already helps to switch your phone to airplane mode in the evening or simply turn it off. Additionally, you can set a time when you check your emails, messages, and news. **Before you eat something: Brush your teeth or do "oil pulling" for oral hygiene.** Oil pulling is a straightforward method for daily detoxification. It has an extremely positive effect on dental and oral health. It helps with gum bleeding and bad breath, reduces plaque, fights cavities, and whitens teeth. And by the way: Bad teeth and bad breath are love killers! Start with 2 glasses of warm/still water for metabolism: Especially after waking up, it is essential to drink to counteract the dehydration that inevitably occurs overnight. A fluid loss of 0.5 to 1 liter is not uncommon here. A good amount of water makes your body alert and fit. **Water with added flavor (ginger/lemon)** A glass of still water right after waking up is ideal to invigorate body and mind. Give the drink a flavorful touch by adding some ginger or lemon; this also boosts your metabolism. (deacidifies 😊) Or Alkaline drink (vegetable broth without salt), especially if you've had a night out, helps rebalance the acid-base balance. Alcohol, meat consumption, lack of exercise, sugar consumption/sugary drinks, and especially stress and negative thoughts promote acid formation in the body. If you're acidic = sour! **The Cold Shower according to Sebastian Kneipp.** It takes a bit of overcoming, but you'll feel like a new person after the shower. After a warm shower, start slowly: - Start with the right leg, then the left leg, then the right arm, followed by the left arm. Then move on to the stomach, chest, face, and back. You will surely wake up and boost your circulation. 😊 **Treat yourself to a good, healthy breakfast.** Take time for a healthy, rich breakfast – its preparation can also be a conscious part of your morning routine. This could be a delicious muesli with seasonal fruit or whole grain bread or the "oil-protein diet" according to Dr. Johanna Budwig. (Quark/yogurt with flaxseed oil) Flaxseed oil is the lubricant for the brain and a natural antidepressant. Add tea, juice, or freshly ground coffee. A nutritious meal in the morning gives you energy and keeps your glucose levels stable. This way, you stay fuller longer and are less likely to reach for unhealthy snacks or sweets during the day. Dr. Ludwig always recommended her patients the so-called Quark-flaxseed oil cream for breakfast. A combination of quark with milk and oils based on flaxseed oil, some honey, fruits depending on the season, walnuts, dried fruits, and crushed and oxidation-protected flaxseeds. This energy-rich and noticeably invigorating combination preserves insulin metabolism and keeps people going through the morning without feeling hungry. **Take a winning pose. 2 minutes that will change your daily life.** Simply stand hip-width apart and stretch your arms to the sky. These "power poses" instantly change your mood to the positive. Why is that? Amy Cuddy, a professor at Harvard Business School in the USA, has researched experiments and measurements of the hormone levels of test subjects. These simulated victory or power poses can be taken in the morning or during the day alone in a room, such as a bathroom, a toilet, or an empty elevator. The hormone testosterone, which, in addition to increasing sexual desire, is generally responsible for zest for life, endurance, dominance behavior, and drive. Your mood simply becomes more positive and powerful! To ultimately get the mental boost, coordination exercises help, such as "standing on one leg" to wake up the brain and body. Or simply brush your teeth with the weaker hand. **THANK YOU for this start to the day – THANK YOU LIFE** Gratitude allows us to see our surroundings in the right light. Gratitude usually affects all aspects of life that cannot be bought with money, such as family, friends, love, health. **Move:** Another thing that should now be on your agenda: exercise. Especially when the rest of the day gets stressful. Exercise is one of the best ways to resist constant stress. "Move, and your brain will thank you," concludes neuroscientist Dr. Manuela Macedonia. Exercise increases overall well-being because the brain releases endorphins, enhances cognitive performance, and is the best remedy against anger and stress. Because "exercise slows down agitation." You feel better and can think more clearly. Starting the day with movement gives you a significant head start. To feel these positive effects, you don't have to run a marathon. 3 x 40 minutes per week are enough. Even a few simple exercises are sufficient to start the day well: Sun Salutation, Qi-Gong, Yoga, etc. **The day starts in the evening already** Make it a routine: Before falling asleep, going to bed (nice place, favorite drink, music), enjoy your evening ritual (alone, with company, or with the children). Ask yourself the following questions: - What went well today? - What brought joy? - What can I be proud of today? - What could I enjoy? If you do this consistently 5 days a week – in writing or verbally, your mood will change significantly!