1, Chen Jian
(1) Get up early
In ancient China, health experts advocated getting up early, and some even suggested that the earlier the better. However, according to the characteristics that people generally stay up late in modern life, in order to ensure adequate sleep, it is not advisable to get up too early, generally around 6 o'clock.
(2) Slow down in the morning
Getting up in a hurry, dressing and washing in a hurry, wolfing down breakfast and going out to work in a hurry are all inappropriate. This fast pace will make it difficult for the body to adapt to a good night's sleep. Over time, it will cause dysfunction of circulatory system and digestive system, and even lead to diseases. The correct way is to lie down for a while before getting up in the morning, gradually speed up the pace, and make physical and psychological preparations for the heavy tasks after work.
(3) Go to the old and welcome the new
During sleep, the activities of various systems in the whole body slow down, and some metabolic wastes are not excreted in time. So the first thing in the morning should be to go to the old and welcome the new, that is, to develop the good habit of defecating first. Open the window for air immediately after getting up, and exhaust the "dirty air" indoors as soon as possible. At the same time, drink a cup of boiled water, and it is more effective to put a little salt in the water. It has the same function of washing gastrointestinal tract as cold boiled water, and is also beneficial to prevent oral, gastrointestinal and respiratory diseases.
(4) Outdoor activities
This is an important part of morning health preservation. In the morning, go to nearby places with fresh air, such as parks, Woods, squares, rivers and other places, breathe fresh air, further "say goodbye to the old and welcome the new", and at the same time carry out appropriate fitness activities. The principle is to do what you can, and enough is enough.
eat a hearty breakfast
Breakfast should not only be eaten, but also better meet the needs of heavy work or study in the morning.
2, noon health
The key point of health preservation at noon should highlight the word "Hugh". Some people think that lunch should be rich and complete. After lunch, no matter how busy you are or how short your time is, you should take the time to rest, even if it is a nap.
Experiments show that people's sleep rhythm is not only the sleep peak at night, but also a sleep peak around noon 13. Napping is caused by human biological stimulation, a normal physiological activity, a part of sleep, and one of the best ways to keep healthy, eliminate fatigue and restore energy. Not taking a nap for a long time is not only harmful to your health, but also prone to accidents due to lack of energy.
Taking a nap has many advantages, which can not only make up for the lack of sleep at night, but also relax and rest people's brain and body system, which is more conducive to work and study in the afternoon and evening, and is also a positive measure to prevent summer heat in summer and autumn. Many people, especially mental workers, have realized that work efficiency is greatly improved after a nap. It has been proved that people who have the habit of taking a nap have a much lower incidence of coronary heart disease than those who do not take a nap. This is because taking a nap can relieve the cardiovascular system and reduce the tension of the human body. It makes sense to compare a nap to the best "healthy charging".
3. Exercise at night
Evening is the focus of the "three health rooms", and the word "relaxed and happy" should be highlighted.
Please enjoy your dinner.
Dinner is a prelude to nightlife. Dinner should meet the needs of the whole family as much as possible, so that everyone can eat more delicious food, mix meat and vegetables, pay attention to nutrition and eat well and reasonably. However, the elderly and patients with cardiovascular diseases should try to eat less fat and high cholesterol food and eat more vegetarian food for dinner. Also, be careful not to talk about unpleasant topics at the dinner table, so as not to affect the mood of eating.
(2) Nightlife should not be monotonous.
Don't always sit in front of the TV for hours. You should also go out to a quiet place for a walk and chat, or visit a friend's house, chat, chat, or engage in your favorite activities, such as listening to music, playing the piano, singing karaoke and so on, which can enrich nightlife.
(3) Bedtime should not be too late.
It is best not to do more than 10- 1 1 at night, so as not to affect sleep at night.