It has been, and continues to be, a turbulent year full of changes, forcing us to adapt to a new situation. Some find this easier than others. The most important thing in such situations is to keep taking good care of yourself, not only physically but also mentally! When you are emotionally balanced, you can better cope with stress, change, and worries. Here, we explain how to start your day with a positive mindset!

Sleep

It may seem obvious, but if you want to wake up in the morning with a clear and refreshed mind, a good night's sleep is perhaps the most important factor. On average, we sleep between 7 to 9 hours per night, but the amount of sleep needed varies greatly from person to person and also by age group. Additionally, during times of stress or intense exercise, you might need more sleep. When you are healthy, you wake up full of energy in the morning. This is because, during sleep, your energy needs decrease and your bodily functions slow down. Your heart rate and breathing become more relaxed, and your body temperature drops. This way, your body goes into recharge mode. Sleep also keeps the brain healthy. During sleep, your brain activity changes, reducing your awareness. All the impressions and stimuli of the day are processed during a good night's sleep. Sleeping well ensures a strong memory, good concentration, and, of course, a good mood. A disrupted or short night can make you irritable or more prone to stress. In the long term, disturbed sleep can cause problems like depression or dementia. How do you promote a good night's sleep? 

• Make your bedroom as dark as possible
• Invest in a comfortable bed and a good pillow
• Try to keep your room as cool as possible, no warmer than 18 degrees
• Avoid blue light from screens after 8:00 PM
• Do not consume stimulating foods in the evening such as coffee, tea, cola, alcohol, and cocoa
• Ensure sufficient daylight and outdoor light during the day
• Exercise regularly, preferably not too late in the evening
• Go to bed and wake up at the same time every day
• Write down your worries, thoughts, and ideas before going to sleep

Nutrition

For a good emotional balance, it is important that your body, and specifically the brain, receives sufficient nutrients from healthy food such as vegetables, fruits, nuts, and oily fish. Unfortunately, our diet has significantly deteriorated over the last few decades, with many processed foods like sugar, refined carbohydrates such as white bread, pasta, and biscuits, and foods with unhealthy fats like processed vegetable oils (e.g., from margarine and cooking products) on the menu. It has been shown that sugary and fatty food has a negative effect on your psyche and can cause negative feelings, depression, poor memory, and concentration. With small adjustments to your diet, you can often make a significant difference.

Some tips:

• Start the day with two large glasses of (lukewarm) water, giving both body and mind a substantial boost at the start of the day
• Eat at least 400 grams of vegetables and two pieces of fruit every day
• Eat oily fish twice a week, and if that's not possible, opt for an Omega 3 supplement
• Consume at least 60 grams of protein daily
• Eat a handful of nuts, seeds, or kernels every day
• Choose butter instead of margarine
• Eat legumes like black beans, chickpeas, and lentils every week

Exercise 

Much research is also being conducted on the effects of exercise on anxiety, depression, and stress. Completed studies on the influence of exercise on the psyche show positive results. For instance, exercise improves brain circulation, which in turn positively affects our memory and concentration. Additionally, exercise positively influences the brain by stimulating the production of neurotransmitters (chemical messengers) such as endorphins, dopamine, and serotonin. These neurotransmitters are important for a good mood. Endorphins are also known as the happiness hormone and provide a sense of safety. It is a highly important stress reliever in the body. Moreover, it activates the release of dopamine, which in turn provides a motivated feeling, encourages action, and ensures focus. Serotonin makes us feel good and calm and is converted in our body to melatonin, which aids in a good night's sleep. 

Supplementation 

If you are looking for additional support for your body, you can opt for supplements such as magnesium, vitamin C, and B vitamins like B1, B3, B5, B6, B12, and folate. These nutrients all contribute to a good mental balance, a clear mind, and a positive mood. Additionally, you can choose herbs such as Ashwagandha, which has a relaxing effect, or Saffron, which contributes to a positive mood.

Want to know more about how to improve your sleep, nutrition, and exercise? Chat with one of our Health Coaches via Vitaminstore.nl

Author: Myrthe Woest