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 it is more important to set the biological clock correctly. 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 time" for defecation-the best time to get up in the morning. 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 the "devil's moment" in people's lives. There is a folk saying that "the devil's moment", "seventy-three, eighty-four, the ghost king is not invited", 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 moderate meditation 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 exercise? 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 at least five 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 say "hi" when inhaling; Then exhale slowly through the nose and mouth and say "ha" until the air in the lungs is completely emptied. Meditate and practice 10 to 30 minutes every day. Even practicing for a few minutes is good for your health.

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