เพิ่มพลังงาน 10 วิธีในการเพิ่มพลังงานในตอนเช้า มาดูแนวทางปฏิบัติ ด้านสุขภาพที่ดีที่สุด

เพิ่มพลังงาน

เพิ่มพลังงาน 10 วิธีในการเพิ่มพลังงานในตอนเช้า มาดูแนวทางปฏิบัติ ด้านสุขภาพที่ดีที่สุด

เพิ่มพลังงาน ในตอนเช้า จากการศึกษาของ TUC พบว่าการเดินทาง ไปทำงานโดยเฉลี่ยใช้เวลา 59 นาทีในปี 2018 จากนั้นการระบาดใหญ่ของ Covid-19 ก็กระทบเราราวกับอุกกาบาต และการเดินทางไปทำงานในแต่ละวัน ก็หยุดชะงักลง เนื่องด้วยพวกเราหลายคน ทำงานจากที่บ้าน เราจะใช้เวลาที่เหลือให้ดีที่สุดได้อย่างไร

กิจวัตรตอนเช้าของเรา เป็นตัวกำหนดช่วงเวลาที่เหลือของวัน ดังนั้นโดยปกติ เราจะเดินทางไปทำงาน โดยใช้เวลาเดินทาง และหากาแฟเข้ม ๆ ดื่ม เพื่อทำให้ร่างกายรู้สึกตื่นตัวเป็นการ เพิ่มพลังงาน และทำงานได้ตลอดทั้งวัน ไปจนถึงเวลาเลิกงาน

แต่ตอนนี้ เราไม่ต้องเดินทางไปทำงาน เนื่องจากการทำงานแบบไฮบริด หรือเรียกอีกอย่างว่า Work From Home เพื่อดูแลตัวเอง เมื่อเราตื่นนอน แทนที่จะนอนต่อ นาโอมิ บัฟฟ์ ผู้เชี่ยวชาญด้านสุขภาพ และความคิดแบบองค์รวมกล่าว อาจถึงเวลาที่จะรีเซ็ตการแจ้งเตือน แล้วใช้เวลา 59 นาทีเหล่านั้น เพื่อกระตุ้นร่างกายของคุณ

เพิ่มพลังงาน

เพิ่มพลังงานในตอนเช้า เพื่อกระตุ้นร่างกายของคุณ

Sound Baths
แทนที่จะหยิบโทรศัพท์ ขึ้นมาทันทีเมื่อคุณตื่น ให้ลองฟังเสียงซาวด์บาธ ซึ่งเป็นการทำสมาธิรูปแบบหนึ่ง โดยใช้การสั่นสะเทือนของเสียงดนตรี เพื่อให้คุณรู้สึกสบายตลอดทั้งวัน “การฟังซาวด์บาธที่บันทึกไว้ ก่อนที่คุณจะลุกจากเตียง

ช่วยลดความตึงเครียดและความเหนื่อยล้า และเพิ่มสมาธิและความชัดเจน” บัฟฟ์ผู้มีเพจ Facebook ที่อุทิศให้กับการบำบัดด้วยเสียงกล่าว “การปล่อยตัวในความสงบ และความรู้สึกในเชิงบวก สามารถช่วยให้เราบรรลุและเข้าใจตัวเองอย่างลึกซึ้งยิ่งขึ้น”

คืนความ ชุ่มชื้น
ในตอนกลางคืน เราจะสูญเสียน้ำ ผ่านการขับเหงื่อ และการหายใจเอาความชื้นออก และไตของเราผลิตปัสสาวะ ดังนั้น เมื่อเราตื่นนอนหลังจาก 8 ชั่วโมง ร่างกายของเราจะแห้ง “การดื่มน้ำแก้วใหญ่เป็นอย่างแรก ต้องใช้เวลาเพียงเล็กน้อย แต่มีความสำคัญต่อร่างกายและจิตใจของเรา” บัฟกล่าว “เมื่อเราขาดน้ำ เราจะรู้สึกเหนื่อยและเฉื่อย ดังนั้นเพื่อ เพิ่มพลังงาน การดื่มน้ำเปล่าสักแก้ว สามารถเพิ่มระดับพลังงานในทันที และกระตุ้นร่างกายของเราได้”

ทิ้งสมอง
เพิ่มพลังงาน โดยการทิ้งสมองทิ้งความคิดในตอนเช้า เป็นงานเขียนแนวคิดจาก The Artist’s Way หนังสือขายดี เรื่องความคิดสร้างสรรค์ปี 1992 ของ Julia Cameron ในหนังสือ เธออ้างว่าการเขียน “three pages of whatever crosses your mind”

เป็นอย่างแรกในตอนเช้า จะปลุกประสาทสัมผัสของคุณ และทำให้คุณมีประสิทธิผลมากขึ้น เนื่องจากการเชื่อมโยงระหว่างตัวตนภายใน และตัวตนทางกายภาพเมื่อเราเขียน

ยกของหนัก
“เพียง 10 นาทีในการยกของหนักบางส่วน ก็เพียงพอแล้ว ที่จะทำให้เลือดสูบฉีด ไปทั่วร่างกาย และทำให้คุณรู้สึกกระปรี้กระเปร่า” เทรนเนอร์ฟิตเนสและความแข็งแกร่ง Nicole Prasad กล่าว “ การยกน้ำหนักสามารถ เพิ่มพลังงาน สร้างความมั่นใจ

และช่วยจัดการกับภาวะซึมเศร้า ความวิตกกังวล และความเครียด ซึ่งเป็นความตั้งใจที่ดีสำหรับวันนี้” แผ่นน้ำหนักเพียงแผ่นเดียว (หรือดัมเบลล์หรือเคตเทิลเบลล์) สามารถเปลี่ยน squats น้ำหนักตัวธรรมดา หรือซิทอัพให้มีประสิทธิภาพมากขึ้น

เพิ่มพลังงาน

ยืดเส้นยืดสายให้ดี
เพิ่มพลังงาน โดยการ “การยืดเส้นยืดสายตอนเช้า ช่วยลดความตึงที่เกิดจากการนั่ง ลดอาการปวดเมื่อย และทำให้เราตื่นตัวมากขึ้น” Prasad กล่าว YouTube เต็มไปด้วยกิจวัตรการยืดเส้นยืดสาย ที่รวดเร็วและฟรี ซึ่งเมื่อทำเป็นประจำแล้ว จะทำให้คุณก้าวกระโดดได้มากขึ้น

ลดความร้อนในการอาบน้ำ การอาบน้ำเย็น
ทำให้ร่างกาย สามารถลดความเครียด สร้างความยืดหยุ่น เพิ่มระดับความตื่นตัว เพิ่มพลังใจ และปรับปรุง ระบบไหลเวียนโลหิต และระบบภูมิคุ้มกัน “เริ่มต้นด้วยการปรับอุณหภูมิ ให้เย็นลง เมื่อสิ้นสุดการอาบน้ำ ตามปกติเป็นเวลา 20 วินาที และเพิ่มเวลา ในแต่ละวันเล็กน้อย

การบอกตัวเองว่า ความเครียดหรือสิ่งที่ผ่านมา จะถูกชะล้าง หรือถูกรีเซ็ตออกไปจากร่างกายของคุณ ด้วยน้ำที่คุณอาบ เพื่อเป็นการปลดปล่อยจิตใจ จะทำให้คุณรู้สึกดีขึ้น และสดชื่นพร้อมทำงาน นี่เป็นประโยชน์ของการอาบน้ำเย็น ในตอนเช้าก่อนทำงาน

ทำอาหารเช้า ที่มีคุณค่าทางโภชนาการ
พวกเขากล่าวว่า อาหารเช้าเป็นมื้อที่สำคัญที่สุดของวันและ พวกเขาพูดถูก Jenny Tschiesche นักโภชนาการ และผู้ก่อตั้ง lunchboxdoctor.com กล่าวว่า “อาหารเช้าในอุดมคติ ควรมีโปรตีน และไขมันบางส่วน โดยควรมีคาร์โบไฮเดรตเชิงซ้อน ที่เป็นตัวเลือก รวมกับสีต่างๆ จากผลไม้หรือผักเพื่อได้ วิตามินเพิ่มพลังงาน

เมนูอาหารเพิ่มพลังงาน ที่ดีการทานอาหารให้ครบ 5 หมู่ อาหารจะค่อยๆ ปลดปล่อยพลังงาน ช่วยให้คุณ มีสมาธิดีขึ้น และมีสมาธิกับวันข้างหน้ามากขึ้น” ใช้เวลาว่าง ทำโจ๊กกับผลไม้ ปรุงไข่ลวก หรือผสมโยเกิร์ต กับผลไม้และเมล็ดพืช เป็น อาหารเสริมเพิ่มพลังงาน ให้แก่เรา

เพิ่มพลังงาน

เพิ่มพลังงาน ในชีวิตเรื่องการทำความสะอาด สร้างนิสัยด้านสุขอนามัยในแต่ละวัน

การแปรงฟัน เพียงอย่างเดียว ทำความสะอาดฟันของคุณได้ 60% แต่การใช้แปรงซอกฟัน TePe หลังจากการแปรงฟัน จะช่วยให้ปากของคุณ มีสุขภาพที่ดียิ่งขึ้น และช่วยป้องกัน เหงือกอักเสบและฟันผุ ทำให้คุณรู้สึกสดชื่นขึ้น และการทำความสะอาดตัวเอง ไม่ได้เป็นเพียงประโยชน์ สำหรับสุขภาพร่างกายของเราเท่านั้น

“คุณสามารถปฏิบัติตามหลัก สุขอนามัยที่ดีเหล่านี้ได้” บัฟกล่าว “ยกตัวอย่างเช่น ใช้เวลาในการทำความสะอาดฟันนานขึ้น แต่ก็ใช้เวลานี้ เป็นช่วงที่มีสติ การสบตากับตัวเองในกระจก ขณะที่คุณกำลังทำความสะอาดฟัน ระหว่างซี่ฟันแต่ละซี่ ในขณะที่พูดในเชิงบวกซ้ำ ๆ จะทำให้คุณ มีปากที่สดชื่น และจิตใจที่สดชื่นขึ้น”

ฟังเพลง
ดนตรีเป็นเครื่องกระตุ้นอารมณ์ในทันที ที่สามารถเปลี่ยน พลังงานของคุณ ได้อย่างสมบูรณ์” บัฟกล่าว “การฟังเพลง ที่คุณชอบ อาจทำให้สมองเพิ่มสาร ที่ก่อให้เกิดความสุข เช่น เมลาโทนิน และลดความเครียดได้” สร้างนิสัยชอบเปิดเพลง ที่ทำให้คุณรู้สึกมีชีวิตชีวาจริง ๆ ก่อนไปทำงาน

สูดกลิ่นหอม ของน้ำมันหอมระเหย
การสูดกลิ่นของบางสิ่ง ที่ยกระดับจิตใจได้อย่างแท้จริงนั้น ใช้เวลาไม่กี่วินาที และสามารถเพิ่มกลิ่นอาย ของเช้าวันใหม่ได้ในทันที Nicola Burnett ผู้ก่อตั้ง Oil Things Natural กล่าวว่า “เติมน้ำมันส้ม 2-3 หยด เช่น ส้มป่า หรือมะนาว ลงในแก้ว แล้วหายใจเข้าช้า ๆ 3 ครั้ง “

ผลการวิจัย แสดงให้เห็นว่า โมเลกุล ที่มีอยู่ในน้ำมันส้ม ผ่านผนังเซลล์กั้นเลือดและสมอง เมื่อสูดดม ส่งผลโดยตรง ต่อบริเวณที่ควบคุม ความรู้สึกวิตกกังวล และความเครียด สร้างการเริ่มต้นวันใหม่ อย่างมีความสุข และหยุดความเครียดใด ๆ ที่เกิดขึ้น”

 

สามารถติดตามเรื่องราวเกี่ยวกับ ไลฟ์ สไตล์ ของคนไทย หรือ สุขภาพและความงาม และ เทรนด์ช้อปปิ้งออนไลน์


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Topgun 2022

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