1, health science timetable
7: 30: Get up. Researchers in university of westminster, England, found that people who get up at 5:22-7:2 1 in the morning have a high content of a substance that can cause heart disease, so getting up after 7:2 1 is more beneficial to their health. Turn on the light. "Turn on the light as soon as you wake up, and the light will readjust the body's biological clock and adjust the sleep and wake-up modes." Jim Horn, a professor at Loughborough University's Sleep Research Center, said. Drink a glass of water. Water is the basic substance of thousands of chemical reactions in human body. Drinking a glass of water in the morning can supplement the lack of water at night.
7: 30-8: 00: Brush your teeth before breakfast. "Brushing your teeth before breakfast can prevent tooth decay, because after brushing your teeth, you can coat a fluorine-containing protective layer on the outside of your teeth. Or, just wait half an hour after breakfast before brushing your teeth. " Gordon Watkins, a health and safety researcher at the British Dental Association, said.
8:00-8:30: Have breakfast. "Be sure to eat breakfast because it can help you keep your blood sugar level stable." Kevin Ware Lun, a nutritionist at King's College London, said. You can eat oatmeal for breakfast, and your blood sugar index is low.
8:30-9:00: Avoid exercise. Researchers at Brunel University found that athletes who exercise in the morning are more likely to get sick, because the immune system is the weakest at this time. Walk to work. Researchers at the University of Massachusetts School of Medicine found that people who walk every day are 25% less likely to catch a cold than those who are sedentary.
9:30: Start the most difficult work of the day. Researchers at the new york Sleep Center found that most people are most awake within an hour or two of waking up every day.
10:30: Take your eyes off the screen and have a rest. If you work with a computer, rest your eyes for 3 minutes every hour you work.
11:Have some fruit. This is a good way to solve the problem of falling blood sugar in the body. Eating an orange or some red fruits can not only supplement the iron content in the body, but also supplement the vitamin C content in the body.
13:00: Add some beans and vegetables to the bread. You need a delicious lunch to release energy slowly. "Baked beans are rich in cellulose, and ketchup is also a part of vegetables." Dr. Whelan said.
14:30—— 15:30: Take a short lunch break. A study by a university in Athens found that people who take a lunch break for 30 minutes or more at noon every day and at least three times a week have a 37% lower chance of dying of heart disease.
16:00: Have a cup of yogurt. Doing so can stabilize blood sugar levels. Drinking cheese between meals every day is good for heart health.
17:00- 19:00: exercise. Rivo Nick, a doctor of kinematics at the University of Sheffield, said that according to the biological clock in the body, this time is the best time for exercise.
19:30: Eat less for dinner. Eating too much at dinner will lead to high blood sugar, increase the burden on the digestive system and affect sleep. Dinner should eat more vegetables and less food rich in calories and protein. Chew slowly when you eat.
2 1:45: watch TV for a while. Watching TV to relax at this time is helpful to sleep, but be careful not to watch TV in bed as much as possible, which will affect the quality of sleep.
23:00: Take a hot bath. "Proper hypothermia is helpful for relaxation and sleep," said Professor Jim Horn from the Sleep Research Center of Loughborough University.
23:30: Sleep. If you get up at 7:30 in the morning, falling asleep now can ensure that you can enjoy 8 hours of adequate sleep. Any attempt to change the biological clock will leave the body with inexplicable diseases, and it will be too late to regret it after twenty or thirty years.
2, sleep time detoxification organs
1. 9 pm-1 1 pm is the time for the immune system (lymph) to detoxify. During this time, you should be quiet or listen to music.
Second, the detoxification of the liver should be carried out at night 1 1 to the morning 1 when sleeping.
Third, 65438+ 0-3 am, gallbladder detoxification, same as above.
Fourth, from 3 am to 5 am, the lungs are detoxified. Why do people cough the most during this time, because detoxification has reached the lungs; Do not use cough medicine, so as not to inhibit the elimination of waste.
5. From 5 am to 7 am, the detoxification of the large intestine should be defecated in the toilet.
6. From 7 am to 9 am, when the small intestine absorbs a lot of nutrients, you should eat breakfast. People who are sick had better eat early, before 6: 30, and people who are healthy had better eat before 7: 30. People who skip breakfast should change their habits, even if it is delayed until 90: 00, it is better than not eating at all.
7. Midnight to 4 am is the time for spinal hematopoiesis. You must sleep soundly and don't stay up late.
3, the benefits of work and rest on time
(1) Eliminate fatigue: In our daily life, we all know that when you are in poor health or feel exhausted after strenuous activities, if you can get a good sleep, your physical strength and energy will recover quickly. This is because all tissues and organs of the human body are in the process of constant physiological activities. On the one hand, they consume a lot of nutrients, on the other hand, they also accumulate a lot of metabolic waste. When these wastes, such as lactic acid, accumulate to a certain extent, people will feel tired. This is a protective response of the human nervous system to the accumulation of metabolic waste in the body. At this time, if we don't stop to rest, our physiological function will be damaged, the regulation of the nervous system will fail, and our resistance will also decline.
(2) Prevention and treatment: Regular daily life has many positive effects on a person's health. Adequate and proper sleep can not only prevent the occurrence of diseases, but also promote the alleviation and improvement of diseases when they have already occurred. First of all, from the aspect of disease prevention, there is a very telling experiment: two groups of monkeys, one in a state of fatigue and the other in a state of fatigue, are injected with the same amount of pathogenic bacteria at the same time. As a result, the tired monkey was infected and sick, while the tired monkey was safe and sound. It can be seen that adequate sleep and rest are of great significance to prevent diseases.
When a person is sick or has a cold or fever, the common folk treatment is to let the patient sleep first, and most patients can feel much more relaxed after waking up. This is not unreasonable. Dr. Koluka of Harvard University in the United States believes that mammals can store cell wall acids produced by bacteria in the body in the brain to promote sleep and ensure the normal rest of the human body, which is particularly important when they are sick. When people get sick, the cell wall acid regenerated by bacteria will increase, thus increasing sleep, and the immune process of the body will also increase accordingly, which is conducive to the recovery of the disease.
(3) Promoting development: For a growing child, the quality of physical development is closely related to the quality of sleep. The growth and development of children are controlled by growth hormone. If the growth hormone secretion is sufficient, the child's development will be better. If the secretion of growth hormone is reduced, the growth and development of children will be slow. This kind of growth hormone, which can promote growth and development, is mostly secreted during sleep, and the secretion decreases or stops after waking up. Therefore, if children want to grow and develop well, they must have enough sleep.
(4) Improve intelligence: A person's work efficiency, agility in accepting and responding to things, memory ability and thinking ability are all closely related to sleep quality. Especially for young students, their IQ and academic performance are more closely related to whether they get enough sleep. Some research data show that the academic performance of primary school students aged 7-8 is obviously related to sleep time. Of the children who sleep less than 8 hours a day, 665,438+0% are poor at school, some still can't keep up at work, and 39% barely reach the average score, but none of them are among the best. Among the children who sleep about 10 hours every night, only 13% have poor academic performance, 76% have moderate academic performance, and 1 1% have excellent academic performance. It shows that the child's sleep is closely related to his intellectual development. Therefore, every primary school student's parents, in order to make their children's academic performance better, must let their children have enough sleep first.
(5) Longevity: About one-third of a person's life is spent in sleep, which seems to be a waste of time for a person who cherishes time, but it is not. If a person doesn't get enough sleep, his life span will be shortened obviously. Modern scientific research has confirmed that all physiological activities in the body will slow down during sleep and are in the process of recovering and re-accumulating energy. If you don't sleep or suffer from insomnia for a long time, it will cause nervous system dysfunction, reduce the immune function of the body, and even lead to recession in severe cases. Some people found that the increase of plasma total fat, β-lipoprotein and cholesterol is the main factor of arteriosclerosis when detecting the blood of people with insufficient sleep. Kripke, a professor of psychology at the University of California, USA, conducted a six-year follow-up survey of 6.5438+0 million Americans. The results show that people who sleep for 7-8 hours every night have the longest life expectancy, and the more people who sleep more or less than this average, the more likely they are to die early. If adults sleep less than 4 hours a day, their mortality rate is higher than that of those who sleep 7-8 hours a day 180%. Professor Kripke's conclusion is that moderate sleep is beneficial to prolong life.