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  • 5 Morning Habits That Will Keep You Energized During the Day

    If you feel drained during the day, you should not immediately blame the last night for this. Although the low-grade dream might be one of the main reasons for having fatigue and not feeling energized enough, there are several other culprits as well. Some of them may appear before you even leave your apartment.

    This is essentially good because you have a complete control over your morning habits. Here is how to adjust them correctly to feel fresh and energetic all day long.

    1. Getting out of bed after waking up 

    Quite frankly, a lot of people tend to stay in bed after the initial wake up doing nothing but staring at their mobile phone. There is no problem in the phone itself but in staying in bed longer than your body needs.

    Whenever you continue lying in bed, your brain will get the information about sleeping time rather than starting your day off. It is even worse if you fall asleep again. If those additional ten minutes turned into an hour, you will most likely wake up from REM sleep instead of the light sleep phase from which you would wake up regularly.

    Waking up from deep sleep will, as a result, make you feel more tired than someone who was sleeping a lot less than you, but woke up from a light sleep. The conclusion here would be to get out of your bed the same moment you wake up.

    2. Drinking enough water 

    Dehydration is a condition that occurs when someone loses more fluids than he previously consumed, and therefore disrupts the delicate balance of minerals within the body fluids. It is a very serious and unnatural condition in which the body cells are deprived of adequate amounts of water. Dehydration is the main reason for bad breath in the morning.

    While sleeping, your body absorbs the water you drank during the day. That means you will spend approximately eight hours without filling your body with water supplies. If you do not rehydrate yourself, the energy levels will start falling.

    Even a minor dehydration will cause fatigue and nervousness. That is why you should drink at least two deciliters of water before you leave your apartment. However, it does not necessarily need to be water. It can be something like a coffee or tea.

    3. Having a breakfast rich in carbs 

    It is a myth that consuming carbs can cause a lack of energy. Diets with reduced carbs intake can cause a constant feeling of fatigue and resistance to exercise, unlike those diets that do not include the reduced carbohydrates intake. It is important to watch out what kind of carbs you are eating.

    Sugary cereals and white bread are not good. Natural, unprocessed carbohydrates from whole grains of fruits and vegetables are an excellent choice. If your body does not get them enough, your brain will literally steal the energy stored in your muscles. Over time, this causes the loss of muscle strength and metabolic slowdown. As a result, you might feel tired and depressed.

    4. Exercising appropriately 

    Too much exercise can strain your adrenal glands and stimulate your body to release a huge amount of cortisol. This can cause fatigue which in turn can last up to a few days. Listen to what your body is telling you and exercise just as much as you will not damage your system.

    After the exercising sessions, you should be able to wake up the next morning and repeat the same procedure without much effort. If you cannot do this, it means you are overexercising. Perhaps it is hard to force yourself into the morning run, walk, or gym, but this will indeed help your body remain fresh for the rest of the day. Moderate exercise will tank up your full body with endorphins that will make you feel good, while at the same time oxygen and other nutrients are feeding your cells.

    5. Putting your devices aside 

    If you are one of those people sitting in front of the screen for hours and surfing, chances are that you are going to feel tired. Prolonged computer usage can cause computer vision syndrome. This may include fatigue, blurred vision, and headache.

    According to experts, after every 20 minutes of looking at the screen, you should spend at least 20 seconds looking away at the object located a few meters from you. By doing so, you will relax the nerves of your eyes. However, the blue light helps in awakening because it reduces the level of melatonin, a hormone of sleeping.
  • 5 Signs of Nutrient Deficiency Visible on Your Face

    Have you had your eyes swollen, even though you were sleeping well? Is your hair dry even though you are using a quality shampoo? Are you affected by the paleness on your face which you are trying to neutralize with a powder blush?

    Negative changes on the face are not just an aesthetic problem. Their cause lies deep in your body, so the external application of cosmetic products is just not helpful enough. Specifically, if the facial irregularities are prolonged, they indicate that serious changes are taking place in your body due to the lack of important nutrients.

    A serious and long-lasting lack of nutrients can lead to disorders and illness. Due to the way of cultivating food and due to the modern nutritional habits, vitamin and minerals deficiencies nowadays take epidemic proportions. These are some of the most common nutritional deficiency signals you can see on your face.

    1. Bleeding gums

    If sometimes your gums bleed after cleaning the teeth with a dental floss, there is no reason to panic. But if you have frequent and abundant bleeding gums, then your body probably misses an important antioxidant which is vitamin C. Gum diseases are generally related to the lack of vitamin C in the body. Swollen joints and nose bleeding can also indicate a deficiency of this important nutrient.

    You need to consume the following foods: orange, grapefruit, strawberries, kiwifruit, spinach, red paprika, broccoli.

    2. Pale lips

    A large number of people are suffering from iron deficiency, and one of the symptoms are the pale lips. The problem of anemia, or chronic iron deficiency, is most commonly affected by women due to a giving birth, abundant bleeding during menstruation, and poor diet. The lack of this extremely important mineral can cause a feeling of constant fatigue. Since your immune system is weakened, you are more prone to colds and viruses.

    You need to consume the following foods: beetroot, dates, raisins, spinach, dark green leafy vegetables, dark chocolate.

    3. Paleness

    Have you been pale for a long time? Do you feel tired and have other skin problems? This could mean that your body is missing vitamin B12. 

    Another sign of the lack of this vitamin is a completely slick tongue on which there are no small white spots. Since vitamin B12 is most commonly found in foodstuffs of animal origin, it is extremely important for vegans to consume it in a form of dietary supplements or by consuming enriched foods.

    You need to consume the following foods: swiss cheese, herbal milk, and soy products that are enriched with this vitamin.

    4. Swollen eyes

    Puffiness or eye swelling occurs due to a fluid retention and poor circulation, which is the result of a lack of iodine mineral in the body. Swollen eyes may also be the result of insufficient sleep. But if this problem persists, you probably suffer from iodine deficiency. It is a mineral that is essential for the health of your thyroid. Thyroid issues are manifested by fatigue and exhaustion, and the signs of iodine deficiency, besides the swollen eyes, are also skin dryness, inexplicable weight gain, and fragile nails.

    You need to consume the following foods: sea algae, beans, strawberries, cranberries, bananas, zucchini, potatoes, garlic, stems and sesame seeds.

    5. Dry hair

    Dry hair and fragile nails may indicate a deficiency of biotin or vitamin B7. Just like other B-complex vitamins, this one also plays an important role in metabolism and energy production. The problem of lack of biotin may occur if you have been consuming antibiotics for a long time. Other symptoms of this vitamin deficiency are drowsiness, depression, tenderness of inflammation, and muscle cramps. By consuming foods rich in biotin and dietary supplements with this vitamin, you will improve your health while at the same time improving the appearance of your hair and nails.

    You need to consume the following foods: plums, apples, bananas, avocados, nuts, peanuts, yeast, peas, sunflower seeds, almonds, rice, mushrooms, legumes, carrots.
  • 4 Reasons Why People Do Not Give You Enough Attention

    You feel lonely and friendless? People in your society tend to give you a wide berth, and you keep wondering why is that happening to you? You are most likely having some bad patterns of behavior that other people find extremely repulsive.

    The bottom line is that you have to solve your social isolation no matter what. Otherwise, you are going to have a lot of struggling in your life. Being authoritative and getting other people to listen to you is not something you should worry about too much because it is a skill, and every skill can be learned if you are willing to put some effort in it.

    Your mission is to become a leader and not someone who is annoying and without any perspective. The secret is in providing value to other people. If you have nothing to offer, then nobody is going to pay attention to you.

    Why would I pay attention to you for free? You got to earn it! There are a few tips you can apply to your everyday life, and you will see that building a social authority is not a big deal.

    1. Not listening to other people

    Being able to recognize your passions, fears, skills, doubts, and other feelings is a positive thing. However, if every conversation with your friends and relatives is focused on yourself, then you will most likely end up being friendless. Your friends love you, and they will listen to your stories, but they also want you to pay attention to their own stories and give your opinions and thoughts.

    Do not annoy them all the time during each conversation. You are constantly talking about yourself, and every topic is based on your own problems and feelings. Guess what, it is one of the most horrible things you can do to your friend.

    Let me reveal you something interesting. No friend of yours wants to be treated like a private psychiatrist. Try to open your eyes and understand that you are annoying other people badly by constantly talking about yourself.

    Whenever you engage in a conversation with someone, your best bet would be to keep your mouth shut as more as possible and start listening to the person who talks to you. There are two essential tips here. Watch your friend straight in the eyes while he or she is talking to you, and try to maintain the eye contact.

    It makes you look serious and interested in a conversation. Another thing you should do is asking questions and giving a quality feedback. This clearly indicates that you are enjoying the conversation and want to know more. People will appreciate you and start paying more attention whenever you are talking about something.

    2. Criticizing too much

    When someone comes up with an idea, initiative, or business venture, then he or she will find out that people have some kind of opinion about it. Sometimes the opinion or feedback is negative. That is because those who tend to criticize others usually have a problem with a lack of self-criticism.

    When you are criticizing someone or something, then you are talking negatively about it. What kind of image do you want to develop about yourself? In what way you are introducing yourself to others?

    What psychological benefits can you gain by criticizing your friends and relatives? The way you create your opinions and attitudes is a direct reflection of your intelligence and worthiness. You may think that you are featuring yourself as a smart and dominant person, but in reality, your subconscious mind is indicating that your personal insecurity is seeking approval of your own values.

    Do not let yourself fall into a trap of proving that you are the only one right by demonstrating that others around you are wrong. It will ruin your social presence in the long term. Praising your friends and crediting them appropriately does not mean that they are better and more valuable than you. Your job is to support your relatives and give them some value through your comments.

    3. Excessive bragging

    It is not about an individual who emits a power and energy. It is rather about demonstrating insecurity and projecting a need to get accepted by your society. Occasional bragging is not a negative trait unless you are doing it without any real purpose.

    Remember that everything you do must have some kind of purpose. Living your life without purpose will not make you happy at all. However, excessive bragging means that you are annoying, and soon nobody would like to have you as a friend.

    You will hardly find any confident person bragging too much. It is because confident people are happy with their lives, and they do not feel any obligation to prove themselves to anyone. Those people are aware of their value, and they do not care about your opinion.

    Confident people are never seeking attention. Instead, they are earning it naturally. At the other hand, insecure individuals will look for approval, and the most common way to do this is by bragging.

    Therefore, I would highly recommend you not to build your own safety zone by investing in this superficial part of your character. Insecure people who constantly brag are trying to position themselves as a central figure, and whenever someone tries to bring them down by redirecting attention to someone else, they act aggressively. The reason for this kind of behavior mostly originates from childhood.

    4. Being unreliable

    Unreliable people are a huge turn off in every relationship. Are you available when your friends and relatives need you? Being busy sometimes is okay but being unreliable is a total disaster.

    People do not like to make plans with unreliable individuals because they do not want to end up being disappointed. When someone calls you and asks for help or advice, you should keep in mind that he or she respects you and trust you. Instead of throwing it away, why not show some appreciation and let your friends know that they can count on you.

    The same thing applies if you are asking for help but are not ready to step in when others need you. Whatever you decide to do in your life, you should never forget to bring some value, positive vibrations, and energy to your environment and society. Be positive, and people will respect you.

    Choose your friends carefully, and do not hesitate to get rid of everyone who is not a good match for you. Never underestimate your friends. Instead, try to protect them and provide your active support to make their lives better because that is what true leaders are always doing.


    I pride myself with strong, flexible, and top-notch writing skills in the following areas:

    Diet and Exercise
    Personal Development
    Dating and Relationships
    Natural Health
    Body Building
    Food and Nutrition
    Weight Loss
    Sexual Health
    Skin Care
    Mental Health


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