The healthiest work and rest time in the world is 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, 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 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 is the stage of spinal cord hematopoiesis, so you must sleep soundly and don't stay up late. Women usually live longer than men. In addition to the work pressure of men, women always pay more attention to their physical condition and get the most timely treatment. However, this situation gradually changes with the change of lifestyle. Faced with the burning at both ends of work and family, more and more women are beginning to ignore many choices that are vital to their health. For example, when you feel a stomachache, you think it must be just flatulence, and you don't care. Brush your teeth twice a day, but you can't remember the last time you flossed. I hope to achieve the good habit of sleeping 8 hours a day, but I often ignore sleep because of lack of time. These situations have happened to many modern women. The so-called health declaration is also unconscious and only exists in the ideal. Have you fallen? The doctor pointed out that legs are a good indicator to observe your physical function, because the weight of muscles and bones, the distribution of blood vessels and nerves in legs account for almost 50% of your body. So, if you feel that your posture has changed, your leg strength is getting worse, you are too lazy to walk, you are panting like an ox when climbing stairs, or you can't stand for a long time. This may be a warning sign that your body is getting worse. In addition, fatigue and lack of interest in many things are also manifestations of physical aging. Smart women make mistakes. The American magazine "Prevention" put forward the following false health common sense that women are easily overlooked and have a great impact on their health, reminding modern busy women not to lose their health because of small negligence. 1. Eat salad as the staple food: Brie Turner-McGrievy Fei, a clinical researcher at the Committee of Responsible Medical Doctors (PCRM), said that eating only vegetables does not necessarily mean health. In fact, most restaurants offer salad meals that are almost equivalent to hamburgers in bowls. Because it contains fried chicken, fried bread crumbs, full-fat salad dressing and so on. It contains a lot of calories, fat, salt and other unhealthy ingredients. Take McDonald's root garden salad meal as an example. Crispy fried chicken and garden salad dressing contain 540 calories and 35 grams of fat, which is equivalent to a wheat box containing 540 calories and 29 grams of fat. Suggestion: Try to avoid high-calorie additives when eating salad meals, such as sour cream, excessive cheese fried bread crumbs, bacon, and fragrant Caesar salad dressing and garden salad dressing. In addition, vegetables with high fiber content should also be carefully selected. Fried chicken, fried bread crumbs, full-fat salad dressing, etc. Salad meals served in the market contain a lot of calories, fat, salt and other unhealthy ingredients, so you should choose carefully when eating. (Getty Images) 2。 Wearing headphones to listen to music for fitness: Andrew Cheng, an expert in otolaryngology at New York Medical College, suggests that you should always pay attention to the volume setting of your iPod or MP3 player. The normal range of MP3 player is 60 to 120 decibels. If you continue to touch the volume above 85 decibels, it may lead to hearing loss. If friends around you can hear the music in your headphones, your music is too loud. Suggestion: When listening to music, keep the volume at 10~50%, or use headphones that can isolate unnecessary noise, which will help protect your ears. 3. Apply sunscreen at will: Most people know that sunscreen helps to avoid sunburn, wrinkles and skin cancer. However, the survey found that nine out of ten people did not apply sunscreen correctly. Among the interviewees, only 25% have been fully applied to the parts that need protection. Suggestion: When applying sunscreen, carefully wipe every part of your body. Don't ignore some small places, such as the soles of your feet, ears and the back of your neck. The dosage should be appropriate, and it needs at least 1 oz to wipe the whole body. When applying, you should directly apply sunscreen lotion to your body, and then apply it evenly with your fingertips. You don't need to squeeze it on your hand first, so as not to be absorbed by your palm and waste the emulsion. 4. Ignore minor ailments: Don't easily ignore symptoms such as mild cold, mild cough, back discomfort and indigestion. Don't think that fatigue is a normal state. Stephanie Gunnar, a 37-year-old American with four sons, found herself having a heart attack in an emergency, which she mistakenly thought was caused by indigestion. Diana Dell, an associate professor in the Department of Nursing and Psychology at Duke University, pointed out that although women see doctors more often than men in their lives and often shoulder the heavy responsibility of taking care of their families, these great women don't know how to take care of themselves. Generally, children and husbands will feel unbearable pain and go to the hospital quickly, but women can bear it without hesitation. Suggestion: Prevention is better than cure. Please know some symptoms of the disease, and know which diseases you are at high risk, and have regular physical examination. 5. Wear contact lenses at any time: A research report from the School of Optometry at the University of Alabama at Birmingham in the United States pointed out that when the body is uncomfortable, it will reduce the secretion of tears and easily cause conjunctivitis, which is also commonly known as eye redness or dry eye. Suggestion: Before rehabilitation, please wear traditional glasses or daily disposable contact lenses to prevent infection. 6. Lack of sleep: Many women sacrifice their sleep time in order to have more time to deal with affairs. But long-term lack of sleep will do great harm to the body. A survey by the National Sleep Foundation found that 20% of Americans sleep less than 6 hours a day; Only 28% people get enough sleep for 8 hours every day. This may not only increase the risk of heart disease, but also cause hormonal imbalance, poor fat metabolism, anxiety and depression. Suggestion: Adults should sleep for 7 to 9 hours every night. Don't spend 26 hours to finish a job, just finish it in 24 hours. Let your husband and children share your housework. Avoid drinking caffeinated drinks in the afternoon and evening. Go to bed at a fixed time every night. You can listen to music, read novels or take a hot bath before going to bed to help yourself fall asleep. 7. Improper drinking water: use cold water for cooking or drinking water, and use hot water for washing hands. The United States Environmental Protection Agency (EPA) pointed out that because of the difference in solubility, hot water is more easily polluted by lead metal on water pipes. Excessive lead content in the blood can lead to many heart diseases. Eliseo Gullar, an epidemiologist at Johns Hoops Kim Dae University, pointed out that if there are 4 micrograms of lead in 100 ml, the chances of heart disease and stroke will double, and the memory will also decline. Suggestion: when the faucet is not used for more than six hours, let the water flow for one minute before use. When using the filter, please confirm that it has passed NSF international certification. 8. Get used to opening the window when driving: Besides secondhand smoke, automobile exhaust is the second biggest health killer in big cities. A study by the University of Southern California pointed out that although the driving time is only over one hour in a day, if you open the window, it is equivalent to being exposed to air pollution for more than 10 hour. Suggestion: When driving in traffic jam, be sure to close the window and turn on the air conditioner. Another healthier choice is to take a train or ride a bike on a road that is not crowded. How do smart women keep fit? In addition to the above things that should be avoided in life, if the physical function deteriorates, it is easy to have sallow complexion, dizziness or limb weakness. Therefore, if you want to make your face rosy and healthy physically and mentally, you should take good care of it in peacetime. The following are some suggestions for women's health: 1. Exercise: In addition to maintaining physical activity, you should also do some aerobic exercise and weight training regularly. Aerobic exercise can bring oxygen to all parts of the body, effectively improve metabolic rate and enhance cardiopulmonary function. Weight training can exercise muscles, burn more body fat and keep fit. 2. Drink plenty of water: Drinking plenty of water can help the body metabolize excess toxins and promote gastrointestinal motility. If mineral water can be replenished in time, it can also supplement minerals needed by the body and magnesium that can enhance metabolism, making the body's metabolism smoother. 3. Keep a cheerful mood: As the saying goes, illness comes from the heart, and a cheerful heart can enhance immune function and hematopoietic function, making the skin rosy and energetic. 4. Pay attention to nutrition: Eat more nutritious foods rich in protein, essential trace elements (such as iron and copper), folic acid and vitamin b 12. Such as animal liver, fish, bean products, black fungus, black sesame, red dates, fresh fruits and vegetables, etc. 5. Take a deep breath: The faster the breathing frequency, the smaller the breathing volume, which will make the inhaled oxygen be discharged before it can play its role, and make some waste carbon dioxide remain. Therefore, reminding yourself to take more deep breaths can also help the metabolism of waste in the body. 6. Take a hot bath: Finding a time to soak in a hot spring or take a hot bath can quickly relieve fatigue and relax. And bathing is the most effective and comfortable way to promote metabolism. If it can be matched with essential oils with different functions, it can also achieve different health care effects.