You haven’t even got to work and you’ve already prepared yourself a bad day because of the mistakes you do every morning. Here are 5 of the most common mistakes and the ways you can correct them.
You don’t expose yourself to daylight
Many people who live in dark apartments, keep the blinds lowered, travel by subway and work in artificially lit areas are exposing themselves too little to natural light in the first part of the day.
This situation has, over time, adverse health effects; among other things, it affects the body mass index (BMI), according to a study conducted at Northwestern University. Those who were exposed to more natural light in the afternoon had a higher BMI than those who were exposed to daylight in the morning.
At least 20-30 minutes of exposure to natural light in the morning, helps regulate the body’s internal biological clock and regulates the energy level, the appetite and the metabolism. Take advantage as much as you can of the natural light in the morning, while you’re preparing for work.
You don’t drink water in the morning
If you don’t hydrate enough in the first part of the day, this will affect the hydration level for the rest of the day, says Leslie Bonci, Director of the Center for Sports Medicine at the University of Pittsburgh. And a low level of hydration can lead to low mood, confusion, tiredness.
Drink about 650 ml of fluids in the first hour after awakening, to feel more alert, to have a better mood and enough energy for later, recommends the specialist.
You exercise on an empty stomach
A recent British study suggests that sports done in the morning on an empty stomach can cause later in the day an unpleasant state characterized by irritability and “brain fog”.
Eat a breakfast that contains both proteins and carbohydrates before exercising in the morning to give the brain enough energy.
You don’t eat protein in the morning
If you eat foods like oatmeal and bananas for breakfast, these can keep you full for an hour or two, but it’s not good to wait until noon in order to eat some protein. The lack of protein in the first part of the day has negative effects on muscle mass, according to a study conducted at the University of Texas. People who ate 30 grams of protein each of the three meals of the day had a rate of synthesis of the muscle protein 25% higher than people who ate the same amount of total protein per day, but consumed most of them at dinner. Therefore, it is preferable to eat for breakfast, besides cereal and fruits, foods rich in protein such as eggs.
You get stressed on your way to work
This doesn’t negatively affect you only that day, but for the rest of your life, say the Swedish authors of a recent study on this topic.
The emotions aroused by the way to work – positive or negative – influence the overall feeling of satisfaction in life.
While driving home from work, which is kind of a “buffer” between the personal and professional life, try, if possible, to feel better – for example, listen to your favorite music.