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.
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 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.
The best health time is open.
The best time to get up.
5 or 6 o'clock in the morning is the "climax" of the human biological clock, and the body temperature rises. At this time, you will get up fresh.
Optimum drinking time
Drinking water after getting up can not only replenish the water consumed overnight, but also dilute the blood, which has the functions of gastric lavage and preventing thrombosis. Drinking a glass of water before meals 1 hour is helpful to the secretion of digestive juice and promote appetite; Drinking water before going to bed can dilute the blood and make the circulation smooth.
Optimal working time
The work efficiency is the highest from 10 to 3 pm. Generally speaking, the morning is suitable for mental work and the afternoon is suitable for manual work.
Best lunch break
In the afternoon 1 or so, people's brain activity ability is low, and it is best to take a nap at this time.
Optimum exercise time
Generally, after 4 pm, it is the best time for physical exercise. At this time, human endurance is the best. At this time, human endurance increases, muscle temperature is high, blood viscosity is the smallest, and joints are the most flexible.
Optimum exercise time
After dinner 1 hour or so, do a pull dance for 30 minutes, which is conducive to burning calories and improving six physical indicators.
Optimal energy replenishment time
Drinking sports drinks during or after exercise can supplement the energy lost during exercise.
Optimum brushing time
It should be completed within 3 minutes after meals, so that acidic substances produced by bacteria decomposing food residues in the mouth will corrode and dissolve human enamel, and the brushing effect is the best at this time.
The best time to eat fruit
Eating fruit before meals 1 hour is beneficial and harmless, and eating fruit 2 hours after meals is the easiest to absorb.
The best time to drink milk
Milk contains an ingredient that has hypnotic and sedative effects, so drinking a glass of milk before going to bed can not only supplement nutrition, but also help you sleep.
Don't feel sleepy when working during the day; Sleeping at night can't afford to sleep at night; Going to bed and falling asleep quickly shows that the biological clock is punctual and normal, which is a healthy performance.
Everyone has their own "biological clock" If people change the pace of life for a long time, it will change the hormone secretion in the body, leading to neurological disorders, and the biological clock in the body will inevitably be affected. Therefore, it is necessary to advocate a biological clock regimen that conforms to the inherent laws of the human body as much as possible.