7:30: Get up. Researchers at the University of Westminster in the UK found that people who get up between 5:22 and 7:21 in the morning have higher levels of a substance in their blood that can cause heart disease; therefore, getting up after 7:21 is more beneficial for health. Turn on the desk lamp. "As soon as you wake up, turn on the light. This will help reset your body's internal clock and adjust your sleep and wake-up patterns," said Professor Jim Horne of the Sleep Research Center at Loughborough University. Drink a glass of water. Water is an essential substance for thousands of chemical reactions in the body. Drinking a glass of clean water in the morning can replenish the dehydration from the night.
7:30-8:00: Brush your teeth before breakfast. "Brushing your teeth before breakfast can prevent tooth decay because brushing afterward can apply a fluoride protective layer on the teeth. Otherwise, wait half an hour after breakfast to brush," said Gordon Watkins, a researcher in health and insurance at the British Dental Association.
8:00-8:30: Eat breakfast. "Breakfast must be eaten because it helps maintain stable blood sugar levels," said nutritionist Kevin Wollin from King's College London. Breakfast can include oatmeal, which has a low glycemic index.
8:30-9:00: Avoid exercise. Researchers at Brunel University found that athletes who exercise in the early morning are more prone to illness because the immune system is weakest at this time. Walk to work. Researchers at the University of Massachusetts Medical School found that people who walk daily are 25% less likely to catch a cold compared to those who remain sedentary.
9:30: Start the most difficult task of the day. Researchers at the New York Sleep Center found that most people are sharpest mentally within one or two hours after waking up.
10:30: Give your eyes a break from the screen. If you use a computer for work, take a 3-minute break every hour.
11:00: Eat some fruit. This is a good way to stabilize declining blood sugar levels. Eating an orange or some red fruits can simultaneously replenish iron and vitamin C in the body.
13:00: Add some legume vegetables to bread. You need a delicious lunch that releases energy slowly. "Baked legumes are rich in fiber, and tomato sauce can be considered part of the vegetable portion," said Dr. Wollin.
14:30-15:30: Take a short nap. A study by a university in Athens found that people who nap for 30 minutes or longer at noon, at least three times a week, have a 37% lower risk of dying from heart disease.
16:00: Drink a cup of yogurt. This can stabilize blood sugar levels. Drinking yogurt between meals every day benefits heart health.
17:00-19:00: Exercise. According to the body's biological clock, this is the best time for exercise, said Dr. Nick Riviere, a kinesiologist at Sheffield University.
19:30: Eat a lighter dinner. Eating too much for dinner can cause blood sugar spikes and increase the burden on the digestive system, affecting sleep. Dinner should focus on vegetables and less on calorie-rich and protein-rich foods. Chew food slowly while eating.
21:45: Watch some TV. Relaxing by watching TV at this time can help with sleep, but make sure not to lie in bed while watching, as it affects sleep quality.
23:00: Take a hot bath. "An appropriate drop in body temperature aids relaxation and sleep," said Professor Jim Horne of the Sleep Research Center at Loughborough University.
23:30: Go to bed. If you get up at 7:30 in the morning, going to bed now ensures 8 hours of sufficient sleep.
Any attempt to alter the biological clock will leave unexplained diseases in the body, and regretting it 20 or 30 years later will be too late.
1. 9-11 PM is the detoxification time for the immune system (lymph). During this time, stay calm or listen to music.
2. 11 PM - 1 AM is liver detoxification, which needs to occur during deep sleep.
3. 1-3 AM is gallbladder detoxification, similarly requiring deep sleep.
4. 3-5 AM is lung detoxification. This explains why coughing is most intense during this time due to the detoxification process reaching the lungs; avoid using cough suppressants to prevent accumulation of waste products.
5. 5-7 AM is large intestine detoxification, during which bowel movements should occur.
6. 7-9 AM is the time when the small intestine absorbs nutrients heavily; breakfast should be eaten. Patients seeking treatment should eat earlier, ideally before 6:30 AM, while those focusing on health maintenance should eat by 7:30 AM. Even if delayed until 9 or 10 AM, eating breakfast is better than skipping it.
7. Midnight to 4 AM is the time when the spine produces blood cells; deep sleep is necessary, and staying up late should be avoided.
Remember the healthy living schedule and organize your life to make your life colorful and fulfilling!