It is difficult to wake up in the morning, do not want to go out again, in the evenings there is no strength ... Syndromes of the winter spleen are familiar and quite scientifically explainable: lack of sun and vitamins, short light day and peculiarity of seasonal biorhythms. In winter nature sleeps. And we also want. However, there are ways to cope with this condition.
MAKE SPORTS Any physical activity stimulates the release of endorphins - hormones of happiness, which we so lack in the cold season. Unfortunately, in the cold season, the usual sports - running, biking, walking - become less accessible and comfortable. But this is not a reason to lie on the couch. It's enough to overcome yourself a couple of times, and you'll notice how doing sports improves the tone of the body and makes you more cheerful.
You can go to the pool or gym, practice yoga or pilates. But even better - choose activity in the fresh air. This can be Scandinavian walking or curling, which is suitable for any age and level of preparation. And you can learn figure skating or smooth skis. Fans of the same extreme sensations directly show mountain skiing or snowboarding. In general, there are options for every taste.
Everybody knows this state: he slept for 12 hours, and you feel completely broken. The fact is that you do not need to sleep for a long time, but correctly. Normally, an adult needs 7-8 hours of night sleep. But to feel rested, it is important to follow certain rules. Go to bed properly not later than 23:00. Our biological clock is set up so that one hour of sleep before midnight in terms of recovery of the body is equal to two hours after.
Go to bed, but can not fall asleep? "A sweet dream is a dish that is better cooked on a slow fire," explains Professor Damien Leger, a sleep specialist. - Gradually reduce your activity, reduce the noise level, light and temperature in the room where you are. All this will serve as a signal to your brain that it's time to go to sleep ". In other words, you do not need to include a bright light at home (it slows the production of melanin - a sleep hormone), listen to loud music and watch dynamic movies.
Fitness trainer Craig Ballantyne offers the following formula for healthy sleep: "10 - 3 - 2 - 1 - 0". It reads as follows: 10 hours before going to bed, no caffeine; 3 hours before bedtime no food or alcohol; 2 hours before going to bed no work; 1 hour before going to bed no screens; 0 - the number of clicks on the "Delay" button on the alarm in the morning. And one more tip: you need to sleep in a comfortable bed, in a well-ventilated dark room at a temperature of about 19-21 degrees. In uncomfortable conditions, you will wake up and drive a smooth transition from one phase of sleep to another.
ACCEPT VITAMINS Another well-known axiom - in winter, we lack vitamins. It is because of their deficiency that we feel constant fatigue, suffer from a bad mood and often get sick. Therefore, experts unanimously advise to additionally nourish the body's resources, even if at other times of the year you do not need it.
The optimal solution will be a vitamin complex containing various vitamins and minerals.
Thus, vitamins A and C increase resistance to pathogens of various types of infections and protect the body from oxidative stress. Solar vitamin D, which is produced in the body under the influence of UV rays and which we so lack in the winter, improves mood and strengthens bones. Take a note if you are going to actively engage in mountain skiing or figure skating. Vitamin E, zinc and iron improve the performance of the immune system. Vitamins B1, B2 and B6 optimize the metabolism. Chromium neutralizes fluctuations in blood sugar, iodine contributes to the production of thyroid hormones, and magnesium helps to withstand stress and strengthens the heart.
Warm up with boiling drinks It's not about coffee and not about alcohol. Alcohol expands blood vessels, which causes our body to lose heat much faster. And caffeine drains the nervous system. Yes, at first you feel vivacity, but then as quickly fall into the abyss of fatigue. It is much more useful to drink green tea with ginger, cinnamon, honey and lemon. Such a drink in the morning helps to wake up no worse than coffee. You can pour it into a thermos and take it with you to work or a walk.
Another warming recipe - Ayurvedic tea masala with milk. To cook it, rub in a mortar 3 cloves, a pinch of nutmeg, a teaspoon of cinnamon and 3 peas of sweet pepper. Mix two glasses of milk and one water, heat on the stove, but do not let it boil. Add spices and simmer for 2-3 minutes at minimum heat. Add 15 grams of black leaf tea and sugar. Allow to infuse for 4-5 minutes and strain. Such a drink, according to Ayurveda, tones up the body, strengthens immunity, purifies blood, sanitizes the nervous system and improves digestion.
And you can cook hot berry punch. To make it simple is simple: heat the cherry juice, but do not bring it to a boil again - it can adversely affect the taste. Add 30 ml of orange syrup, 40 ml of peach juice and a mint leaf.
FREQUENT ON THE FRESH AIR Negative temperature is not an excuse to give up walking. Fresh air saturates the blood, and hence, the brain cells, oxygen. In the end, we feel the positive and pleasant lightness of thoughts. And do not be afraid of frosts. Remember the main motto of our northern neighbors - Finns and Norwegians: "There is no bad weather, there are wrong clothes".
Many do not go for walks in winter, so as not to catch cold. But this is fundamentally wrong. In fact, the less we move and the less we travel in the air, the higher the risk of getting sick. Movement supports the optimal metabolism, and regular winter walks temper the body. On the street, the risk of catching a cold or flu is just less than in a closed room - crowded shopping centers, warm apartments and offices, cinemas.
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