7:30: Get up.
Researchers from 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, which will readjust the biological clock inside your body and adjust the sleep and wake-up pattern," said Professor Jim Horne of the Sleep Research Center at Loughborough University. Drink a glass of water. Water is a necessary substance for tens of thousands of chemical reactions in the body. Drinking a glass of clear water in the morning can replenish the dehydration status during the night. 7:30-8:00: Brush your teeth before breakfast.
"Brushing your teeth before breakfast can prevent tooth corrosion because after brushing, a fluoride protective layer can be applied to the outside of the teeth. Otherwise, brush your teeth half an hour after breakfast," said Gordon Watkins, a health and safety researcher at the British Dental Association. 8:00-8:30: Have breakfast.
"Breakfast must be eaten because it helps maintain stable blood sugar levels," said nutritionist Kevin Wills of King's College London. Breakfast can include oatmeal, etc., which are foods with a lower blood sugar index. 8:30-9:00: Avoid exercise.
Researchers from Brunel University found that athletes who exercise in the morning are more susceptible to illness because the immune system functions weakest at this time. Walk to work. Researchers from the University of Massachusetts Medical School found that people who walk every day have a 25% lower chance of catching a cold compared to those who sit for long periods without exercising. 9:30: Start the most difficult task of the day.
Researchers from the New York Sleep Center found that most people are clearest-headed within one or two hours after waking up each day. 10:30: Let your eyes rest away from the screen.
If you use a computer for work, then take a three-minute break for your eyes every hour. 11:00: Eat some fruit.
This is a good way to address the drop in body blood sugar. Eating an orange or some red fruits can simultaneously replenish the body's iron content and vitamin C content. 13:00: Add some legume vegetables to bread.
You need a delicious lunch that can slowly release energy. "Baked legume foods are rich in fiber, and ketchup can be considered part of the vegetable," Dr. Virens said. 14:30-15:30: Take a short nap.
A university in Athens found that people who take a nap of 30 minutes or longer at noon every day, at least three times a week, have a 37% lower chance of dying from heart disease. 16:00: Drink a cup of yogurt.
This can stabilize blood sugar levels. Drinking yogurt between meals every day is good for heart health. 17:00-19:00: Exercise.
According to the biological clock in the body, this is the best time for exercise, said Dr. Nick Revie, a sports doctor at Sheffield University. 19:30: Eat less for dinner.
Eating too much for dinner can cause blood sugar to rise and increase the burden on the digestive system, affecting sleep. Dinner should include more vegetables and fewer calorie-rich and protein-rich foods. Chew slowly while eating. 21:45: Watch TV.
Watching TV at this time to relax can help with sleep, but remember not to lie in bed watching TV as it can affect sleep quality. 23:00: Take a hot bath.
"A moderate decrease in body temperature helps 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 you enjoy eight hours of sufficient sleep. Any attempt to change the biological clock will leave unexplained diseases in the body, and regretting it 20 or 30 years later will be too late. One, the detoxification time for the immune system (lymph) is between 9 PM and 11 PM, during which time you should be quiet or listen to music. Two, liver detoxification occurs between 11 PM and 1 AM, which needs to happen during deep sleep. Three, gallbladder detoxification happens between 1 AM and 3 AM, similarly requiring deep sleep. Four, lung detoxification occurs between 3 AM and 5 AM, which explains why people who cough do so most intensely during this time because the detoxification process has reached the lungs; cough suppressants should not be used to avoid inhibiting the elimination of waste products. Five, large intestine detoxification happens between 5 AM and 7 AM, during which time you should go to the toilet to defecate. Six, the small intestine absorbs nutrients heavily between 7 AM and 9 AM, during which time breakfast should be eaten. Patients seeking treatment should eat early, before 6:30 AM, while those focused on health maintenance should eat by 7:30 AM. Those who skip breakfast should change their habits, even if they eat as late as 9 or 10 AM, it's better than skipping breakfast entirely. Seven, the bone marrow production time in the spine is between midnight and 4 AM, during which time deep sleep is required, and staying up late should be avoided. Remember the healthy living schedule and arrange your life well to make your life colorful and meaningful. Related thematic articles: Blood-spitting contribution - twenty-one experiences of urban driving.