All human physiological activities have periodic rhythms, which we call biological clocks. If there is something wrong with the biological clock, you will get sick and even die.
The trademark of the famous whisky in Europe and America is Thomas Burr, a long-lived old man. He lived 152 years and 9 months. King Charles I of England wanted to meet the legendary old man and sent someone to invite him into the palace. This changed Thomas Burr's living habits and laws, and he died in less than a week. For the elderly, life is regular and life is ruined.
The clock is more important. Getting up, defecating, eating, exercising, taking a lunch break, drinking water, exercising and sleeping should be arranged regularly to form conditioned reflex, which is priceless for achieving health and longevity.
Grasp the "best opportunity"
Shit-getting up in the morning is the best.
Window ventilation-at 8 ~ 1 1 and 14 ~ 16, the phenomenon of countercurrent layer disappears when the temperature rises, which is beneficial to the entry of fresh air.
Exercise-15 ~ 16 or at night.
Take a bath before going to bed.
Brush your teeth-eat in 3 minutes. Because oral bacteria begin to decompose acidic substances in interdental residues 3 minutes after meals, it is easy to corrode and dissolve enamel.
Sleep-around 22 o'clock is the best.
Skin care-before going to bed.
Drinking tea -65438+ 0 hour after meals, drinking tea just after meals, the tannic acid contained in tea hinders the absorption of iron.
Drink milk half an hour before bed.
Eat fruit before meals 1 hour.
Eat cake and dessert-10 am.
Study-getting up in the morning is the best.
Beware of "devil's moment"
About people's life, there is a folk saying that "the devil's moment", "seventy-three, eighty-four, the prince invited himself", which has certain scientific basis. Humans have a cycle every seven or six years. Taking seven years as an example, the first neuroendocrine system is vigorous, and it decays to the lowest in the seventh year, and it goes on and on, with 84 years as a low tide and seven years 12 cycle. Confucius lived 73 years old and Laozi lived 84 years old. The legend is based on this. The "devil's moment" in a year refers to winter and summer, which are frequent seasons of illness and death, and the mortality rate is 1.5 times that of usual. This week, Professor Steffen in Germany called it "Black Monday" because the incidence and mortality of cardiovascular and cerebrovascular diseases are 40% higher than other days. Finnish experts also proved that the stroke was the most on Monday and the lowest on Sunday. 6 o'clock in the day to 10 is a dangerous moment. When blood pressure rises, the oxygen consumption from lying to the station increases by 1.7 ~ 3 times, which is prone to heart disease and stroke. The World Health Organization reported that 28% of myocardial infarction occurred during this period.
Moderate exercise and quiet meditation
Moderate exercise can enhance the functions of heart, brain, lung, gastrointestinal tract, neuroendocrine and immune system. According to the research of Harvard University in the United States, after the age of 35, these functions deteriorate at a rate of 0.75% ~ 1% every year. People who sit without exercise degenerate twice as fast as those who exercise regularly. The difference of aging degree is 8 years, and it is 20 years when they are 45 years old, and then the difference increases by 2 years every 10 year. It can be seen that exercise is a major event in the process of life for middle-aged and elderly people. According to the report of the US Centers for Disease Control, moderate exercise can increase the content of good cholesterol by 4% and decrease the content of bad cholesterol by 5%. According to the statistics of the American Medical Association, the death rate of people who exercise for 30 minutes every day is 56% lower than that of inactive people. Of course, excessive exercise can also be harmful to the body, and even sudden death and stroke may occur. Too little exercise or even no exercise is harmful to health, and no exercise has become one of the top ten causes of death or disability in the world.
The principle of moderate exercise is that aerobic exercise is safe, moderate, simple and persistent.
How to master effective sports?
Exercise must reach an effective amount of exercise to be effective. The concept of "357" recommended now is very clear. "Three" means that each exercise lasts more than 30 minutes and the exercise time does not exceed 20 minutes. Only a small amount of blood sugar will be consumed, but no fat will be consumed, and the effect of strengthening cardiopulmonary function will not be achieved. "Five" means exercising many times a week.
"Seven" means that the heart rate after exercise must reach 170 minus my age. Generally speaking, "three, five, seven" implies the standard of exercise. After normal exercise, you sweat a little, your heart beats faster, and you can recover after resting for 5 ~ 6 minutes. This is also a rough estimate.
The research of Harvard Medical School in the United States proves that meditation can improve brain activity, metabolism, blood pressure, respiration and heart rate, lower blood pressure and effectively improve cardiopulmonary function. After testing, mental relaxation, muscle relaxation, anxiety reduction and stress hormone activity reduction are of great benefit to the prevention and treatment of various diseases including cancer.
The method of meditation is to lie down or sit down, inhale deeply through the nose, fill the lungs with air, bulge the abdomen and inhale. ......
How to arrange the healthiest day?
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. "Breakfast must be eaten because it can help you keep your blood sugar level stable," said Kevin Ware Lun, a nutritionist at King's College London. 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.
4: 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 yogurt 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.
1.9- 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, at night 1 1- in the morning 1, liver detoxification needs to be carried out while sleeping.
Third, in the morning 1-3, the detoxification of gallbladder is the same.
Fourth, at 3-5 am, the lungs are detoxified. This is why people who cough the most during this time, because the detoxification has reached the lungs; Do not use cough medicine, so as not to inhibit the elimination of waste.
5. 5-7 in the morning, the large intestine is detoxified, and you should go to the toilet to defecate.
6. At 7-9 am, when the small intestine absorbs a lot of nutrients, it is time to eat breakfast. It is best for patients to eat early, before 6: 30, and before 7: 30 for health-preserving people. People who don't eat breakfast should change their habits, even if it is postponed until 9 o'clock or 10, it is better than not eating at all.
Seven, midnight to 4 o' clock in the morning for the spinal cord hematopoietic period, will be. ......
What kind of life arrangement is healthy in a day?
6 o'clock: You are still sleeping, but your body is awake and your endocrine function is active. If you get up at this time, don't worry, it's better to slow down.
8 o'clock: Cardiovascular and cerebrovascular diseases are easy to attack, and yoga is best postponed until after 1 1. At this time, you can have breakfast and your metabolism is very smooth.
9 o'clock: The best time to see a dentist is when there is the least pain and terror.
10: Suitable for attending official negotiations, completing various teaching tasks and passing the exam.
1 1 point: If you really want to eat cream cake, it is better to eat it at this time than after lunch. At this time, fat will be converted into energy and will not be stored in the abdomen and thighs.
13: In the office, the staff yawned; At school, children are not smart. The best time for lunch break.
14 points: the body has the smallest electrostatic charge and is suitable for combing hair.
16: The body needs exercise: running, jumping, swimming, etc. If you have to sit and work, you should also stand up for a walk and do squats, which is conducive to maintaining your work energy.
When you relax, you can play musical instruments. At this time, your hands are the most flexible. At the same time, you can use this time to convince your relatives, friends and colleagues.
18 o'clock: the best time to eat, but in moderation. At this time, excess heat will be converted into fat, not energy.
19 points: Take care of the skin, and the nutritious mask will bring the greatest benefits. It is also best to take various drugs and absorb them.
20 points: the pursuit of beauty is the strongest, and the inner world is the richest. Read picture books, read books and try on new clothes.
2 1 point: body temperature drops and metabolism slows down, so don't eat at this time. At this time, loneliness is particularly unbearable.
22 o'clock: Your liver doesn't want you to drink. Alcohol can also affect sleep and even the mood the next day. Smoking is also the most harmful to health at this time.
23: Fantasy for a while-bright prospects, lofty ideals, brand-new ideas. Usually these things are difficult to pass in real life.
24 o'clock: Until the morning-slow response, no firm purpose. If you don't sleep, you are most likely to be afraid and depressed. Better sleep.
How to arrange the best daily life rules?
First of all, we should arrange our work reasonably and don't make ourselves overly nervous. The work will never be finished. If you can't finish it today, you can do it tomorrow. Don't always do what your subordinates can do. Learn to eliminate tension, learn to steal time from busy work and let yourself relax.
Second, we should have a regular life. Don't break the normal rules of life. Work when it is time to work, eat when it is time to eat, rest when it is time to rest, and arrange a certain amount of entertainment time every day. A relaxed and regular life can ensure human health. You must ensure 7 hours of sleep every day, and don't "owe sleep debt" for a long time, otherwise the human body will "save all at once".
Third, strengthen physical exercise. It is best to arrange half an hour of exercise every day. If you are too busy at work, you should do outdoor sports at least several times a week, such as boxing, playing ball and running. In fact, the best exercise is walking, which is not limited by venues and conditions, and is safe, especially suitable for middle-aged and elderly people.
Fourth, the human body is like a machine. Regular inspection and maintenance. It's best to have a physical examination every 1-2 years, so as to find potential lesions and treat them early.
It should not only arouse the attention of the whole society, but also sound the alarm for all our mental workers. We should take health into our own hands, because health is benefit and health is wealth. A good lifestyle is the basic guarantee of health and longevity. Mental relaxation, regular life, more rest and less fatigue can lead to a long life.
How should I arrange my daily life?
Plan the time.
If you are a forgetful person, you can write down your daily life schedule in a notebook, plan and arrange your daily time, and ensure that your daily time is arranged in an orderly way, so that you won't feel that time is not enough.
Do something meaningful.
Don't waste too much time, arrange your main time on some important things, don't spend time watching TV or wandering around, and arrange more important and personal things. Thank you for your time. After that, you can read books and watch TV to decompress.
It can be planned in stages.
There are three stages in a day's life, morning, noon and evening. Then you can arrange your life in stages, what to do in the morning, what to do at noon and what to do at night, so that your life will be arranged in an orderly way and you will not waste time.
Learn to combine work and rest.
You have learned how to arrange your working hours, not your schedule. Only those who can rest can work and have more energy to face the work pressure and life pressure brought by life.
Learn to be yourself. I enrich myself.
Come out to work and live, but also learn to improve yourself spiritually. Generally speaking, you can learn from books and books. Only by continuous efforts and study can you become stronger and have the ability to resist external pressure.
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Arrange the time reasonably.
In addition to arranging the time for work and study, you should also learn to arrange your own life time, such as learning to do housework. Even when you are alone, you can take care of yourself and learn to live independently.
How do I arrange my day's life
I usually plan my own business first yesterday, then finish it the next day, and then consider how to deal with it in the next time.
How to arrange your day's life?
Enrich yourself if you have something to do, and occasionally steal some time from your busy schedule.
How to arrange the daily life of a day reasonably?
It is best to get up on time in the morning, such as around 6 o'clock. You should have the habit of eating breakfast in the morning, and eat breakfast when you are busy. If it is too late in the morning, you can get it ready the night before, and you should pay attention to nutrition when eating at noon. The food in the evening should be small and refined, and the combination of meat and vegetables should be reasonable. You should get up early to clean the floor and table at home, or go to the morning market to buy food and clean up at night. The time must be reasonable and the family should work together.
How can I arrange to enrich my daily life?
Some people live for happiness, some people live for responsibility, and some people want to go down in history ... When you stop and ask yourself, there may be an answer, so start your life around this answer. For example, if you live for happiness, do something that makes you feel happy; If you want to make contributions, you must practice your skills.
But more often, you can't answer such a big question. Really, many people can't answer. Then I will send you six words: "Do your best and listen to your destiny." That is, do what you should do at this stage, and then wait for the future opportunity arranged by God.
What you should do at this stage is up to you. In short, everyone is still an independent individual, and should have their own world and expectations for the future, and move forward where they want to go. Don't do something meaningless or meaningless because you are lonely. Because what you want is full of happiness, you should act accordingly. When you find something worthy of your investment, you may even feel that time is not enough. ...
How to arrange your day?
1. Customize your life goals and rank them according to their importance.
Step 2 focus on the most important tasks
Always keep in mind your most important goal.
Measure time with money
5. Don't be too obsessed with perfection.
6. Set a time limit for each task
7. Try to make a schedule for your daily work.
8. Turn a big goal into several tasks to complete separately.
9. You can delegate the task to others.
10. Set a time limit for each step.