You wake up when it's still dark outside the window and you have to help yourself from the morning with sharp, artificial light. Evenings, on the other hand, seem to come much faster than in spring and summer - when you finish work at 16-17, you feel as if night is already approaching. You often have the feeling that you are more sleepy, lethargic, more willing to cook in the warmth and crave more filling, fatty foods.

Physical exercise supports the body in winter

"Our natural metabolism tends to slow down more with age (and only noticeably after the age of 60) rather than because of the seasons," says Dr. Aneta Czerwonogrodzka-Senczyna, a dietitian. "How energetic we feel largely depends on several factors. If winter for you means curling up under a warm blanket with Netflix, you're not giving your metabolism much of a push, which makes it less efficient. On the other hand, people who spend a lot of time outside in the winter—running or taking ice baths—activate non-shivering thermogenesis, which boosts metabolism and helps keep the body warm. So, our metabolic rate really comes down to daily activity levels, which, in turn, are influenced by our temperament and environmental conditions." the expert explains.

When you wake up, try to move your body slightly. — maybe a few stretching exercises, yoga or a short gymnastics? If you feel a not very pleasant morning irritability, do a short meditation, you can use one available online. The blood will begin to circulate faster, and the brain will additionally wake up if you take a morning, quick shower. Bet on the invigorating scents of lotions, foams and shower mousses — juicy pear, sea breeze or cinnamon, then dab a light, fast-absorbing lotion with a crisp aroma of green tea, lemongrass or figs.

Do you start your day with coffee?

If you are not an avid sportswoman and do not start the day with a run in the park regardless of the weather, then you will have a lot of responsibilities at work and at home, you will need an energetic kick and a healthy momentum. Some cannot imagine a morning without freshly brewed coffee, But it's not the only way to energize yourself.

A glass of water when you wake up is always a good idea. Especially at this time of year, I prefer warm, not hot,” says the nutritionist. “If someone does not like the taste of water, they can enrich it with additives, lemon juice or ginger, which has an additional advantage, namely bactericidal action. We should not forget about water during the day either - it is good to drink 2-3 liters of fluids a day. In the morning it can also be an energizing herbal tea, and during the day - fruit. In this regard, in autumn and winter, we are not at all exempt from watering ourselves. It is the best support for the body — adds Dr. Czerwonrodzka-Senczyna. And it reminds: — Let's also remember the rule: one cup of coffee = two cups of water. This also applies to tea, if we drink more than three cups of it, it will also act as a diuretic (increase urine excretion) and we would have to drink an additional portion of another drink.

Supplements to start the day with good energy

• Magnesium: The reserves of this microelement melt with daily stress, and the result is worse concentration, lower mood and loss of energy. When you lack magnesium, you may also have a headache and sleep will not be as restful as you would like.¹. Look for supplements that also contain vit. B6 — It increases its absorption from the digestive system.
• Tryptophan: You supply this amino acid to the body with food, and the blood-brain barrier is crossed by its L isomer (L-tryptophan). So that it does not run out, choose fish, pumpkin seeds and cheeses such as mozzarella on the menu. Supplements with L-tryptophan will work both anti-stress and improve mood, but also promote good, restful sleep².
• Guarana: The powdered seeds of Paulinia guarana are a real energy boost - the caffeine content in them is higher than in coffee beans. It has an adaptogenic effect, reduces stress levels, sharpens the senses and improves concentration³.
• Ginseng (Panax ginseng): Its Chinese name is translated as “root resembling in appearance a man.” It contains substances that improve the ability to remember and learn⁴. Besides, as 2019 research shows, it also has a protective effect on the nervous system and can be used preventively against diseases such as alzheimer's, parkinsonism whether depression⁵.

A healthy breakfast will give you energy to start the day

A great idea for an energetic and invigorating breakfast is warm porridge — or other “-anka” prepared from millet, buckwheat or spelt flakes. In our region, it is a popular way to have a warm breakfast, although, for example, the Japanese start the day with a warming and antioxidant-packed miso soup with nutritious fermented soy paste, algae and tofu (you can find the recipe in the frame “Nutritious miso-shiru for breakfast”).

“In autumn and winter, I'm definitely in favor of a hot breakfast, and preferably a dry one, so miso soup would not be a bad idea at all. Porridge too, but let's not forget: an ideal, balanced meal should resemble a plate, where half is vegetables and fruits, a quarter is a starchy additive, for example cereals (in this case oats), and the last quarter - protein and fat supplement. If we give up vegetables for breakfast, remember to increase their amount in the next meal — explains the expert. — We can also make up for their lack in porridge with a cocktail with the addition of kale, spinach or vegetable juice — she adds.

What to whip up porridge so that it is not only tasty, but also healthy? With the addition of warming, aromatic spices such as: cinnamon, cardamom, ginger, turmeric, chilli, cloves, nutmeg or stimulating cocoa. Among proteins and fats, you can choose avocados, nuts: walnuts, hazelnuts, pecans; seeds: flax, that is, seeds, pine or almonds. Peanut butter made from peanuts or Almond or coconut shavings. In addition, as a protein ingredient, add yogurt, kefir, buttermilk or their vegan counterparts.

— Rather, avoid sugar, and if it is already to be found in breakfast, then in the form of fruit. It is best if they are berries: raspberries, blueberries, blueberries, strawberries - fresh, frozen or freeze-dried - suggests the nutritionist.

Porridge doesn't have to be sweet — those made salty, also intensely seasoned, are becoming increasingly popular. You can add dried tomatoes, spinach, mushrooms, salmon, tuna, mozzarella or poached egg to it.

Nutritious miso-shiru for breakfast

You probably associate miso soup with an evening visit to a sushi restaurant, not breakfast. However, in different regions of Japan, it is consumed precisely for a good start to the day. It satiates, warms and provides bliss (this is due to the umami flavor, thanks to which we feel satiated), but it is also healthy and nutritious. Although miso paste, made from fermented soybeans (and barley or rice) is very salty, studies using salt-sensitive models of hypertension have shown that it reduces the effect of this spice on blood pressure — if you consumed the same dose as in a portion of the paste, this blood parameter would certainly increase. In this case, this is not the case. Scientists hypothesize that this is because miso components weaken sympathetic nerve activity, lowering heart rate and blood pressure at the same time⁶.

Another study even proves that consuming miso soup lowers nighttime blood pressure in people with high normal blood pressure or Hypertension of the 1st degree⁷. Breakfast with miso soup can also have a beneficial effect on you if you struggle with gastroesophageal reflux disease A cross-sectional Japanese study has shown that there is a beneficial relationship between the frequency of miso soup consumption and a reduction in symptoms of reflux or indigestion⁸.

The benefits of miso soup do not end there - nori algae are a great source of healthy protein, they contain as much as 35 g per 100 g, vitamins of group A, B - including valuable vitamin. B12 and C. In addition, they are a source of iodine, chlorophyll and unsaturated fatty acids EPA (eicosapentaenoic acid). It is worth including them in the menu, especially if you are on a vegetarian or vegan diet - they are a valuable source of iron⁹.

Ingredients for about 2-3 cups of soup

• 400 ml of water or dashi broth
• 2-3 tablespoons light miso paste
• 1 sheet of nori or wakame algae
• 100 g tofu cheese — chopped spring onion

Method of preparation: If you use broth — prepare it first — based on ready-made dashi concentrate or from bonito flakes (dried tuna) and kombu seaweed. Self-prepared dashi can be kept in larger quantities for several days in the refrigerator, as a base for soup. For one serving (cup) of soup, approx. 150-200 ml, you need approx. 15 g (large spoon) of miso paste. Boil water or dashi and throw in the chopped algae, cook for a short while, then add the miso paste and turn off the stove. Pour in the diced tofu (it should be quite silky and not too hard). Pour the soup into bowls and garnish with chopped chives. This is a fairly basic miso recipe, however, you can undercook the vegetables in water before adding the algae (finely chopped carrots, radishes, mushrooms or healthy Japanese shiitake or maitake mushrooms, etc.).

Adaptogens will relieve the effects of stress

Far Eastern medicine has been using these substances for thousands of years — and their effect is confirmed by modern scientific research. They make subtle, slow changes in the response to the stress of everyday life, support adaptation to difficult conditions and situations, have anti-inflammatory effects, fight oxygen free radicals and support the body's natural resistance. In addition, they are not addictive and do not have adverse side effects that appear after drugs with a similar effect. Ayurveda, due to its calming properties, recommends using them not only in humans, but also in animals. They appeared in Western medicine thanks to Soviet scientists who initiated research on them to support the functioning of cosmonauts.

How to prepare for sleep?

It is also worth preparing for a gentle end to the day, and for this purpose — take a look at your evening habits. better give up stimulating drinks at this time, such as coffee or green tea, and instead bet on a calming chamomile, lemon balmtea, verbena or ready-made, soothing teas.

Eat an easily digestible dinner, without heavy, fatty and spicy additives Your digestive tract also needs to rest and calm down. Folk ways to sleep include drinking a glass of warm milk or water with honey. However, the nutritionist does not approve of this idea: “Of course, after drinking a sugar-containing drink, the concentration of glucose in the blood rises rapidly, but decreases just as quickly, then we usually become more sleepy, but honey before bed is not the healthiest solution. It is better not to supply the body with sugar when it no longer has a chance to consume it during the ending day.

Evening silence is favorably influenced by a walk — crisp and cool air will work well for the head, and the marching step will silence the rush of thoughts. Even a quarter of an hour of such activity can work like meditation. So decide on an evening walk regardless of the weather (some say that there is no bad weather - there is only inappropriate clothing), especially when you suffer from sleep disorders, have nightmares or wake up at night... - Such a walk after dinner will allow you to consume some energy and will have a good effect on metabolism - argues Dr. Czerwonrodzka-Senczyna.

Products that interfere with good sleep

To fall asleep peacefully and without feeling that the stomach has superprogrammed work to do, give up in the evening such products as:

• bananas,
• chocolate, cocoa,
• yellow and blue cheeses,
• red meat,
• fried foods,
• fast food,
• alcohol,
• sweets and sugar.

Substances that help to calm

• CBD: The compounds contained in cannabis, cannabinoids, act as a support in problems with falling asleep, in the fight against insomnia, but also — as a preventive against excessive sleepiness during the day¹¹.
• Melissa officinalis (Melissa officinalis): has a calming, calming effect, but also helps with memory and concentration. Reduces anxiety complaints and alleviates the effects of daily stress¹².
• Valerian root (Valerianae radix): known by the popular name of valerian. Droplets with her solution were successfully used by our grandmothers. Its hypnotic, sedative and soothing properties for the nervous system are confirmed by numerous studies¹³.
• Common hops (Humulus lupulus): The essential oils extracted from the cones of this plant have a soothing effect in states of anxiety and tension, difficulty falling asleep and maintaining sleep. Their action is based on reducing the sensitivity of certain centers in the medulla oblongata and spinal cord and inhibiting the activity of the cerebral cortex¹⁴.
• Melatonin It is produced naturally by the pineal gland and controls our biological clock. In one study, in elderly people with sleep disorders who were not helped by medication — given in small doses, it improved the length of sleep and restored proper circadian rhythm.¹⁵.

Energy and calm thanks to herbs

• Stimulate and refresh the mind: lavender.

An evening without a computer promotes falling asleep

Blue light, emitted during the day not only by light bulbs and fluorescent lamps, but also by your computer monitor, TV and your smartphone — is not an ally of falling asleep in the evening. It inhibits the secretion of the sleep hormone melatonin, which gives the body a signal to slow down and prepare for rest. So try to give up browsing your cell phone and watching TV shows an hour before bedtime. Instead, bet on reading by a night light or a few moments with relaxing music.

In a blissful, dreamy mood you will also be introduced by a bath, for which you can use herbs with a calming effect — pour an infusion of lavender, oregano, hop cones or bath liquid with your favorite scent into the bath. The sensation of enveloping will be provided by aromas of vanilla, musk, milk, coconut, caramel and almonds - you will find them in bath balls, powders, oils and salts. You can look for similar fragrance notes in rich, nourishing lotions, mousses and body butters. Choose your favorite type of cosmetic and complete the care ritual by doing a light massage from the feet towards the heart. Just reach for the bedside table after moisturizing hand cream, and softening — to the feet, and you can swim away in peace and sleep.