A 40-year-old woman's work and rest schedule, in the face of health, all people are equal. If we don't pay attention to regular work and rest, then our bodies will slowly collapse. So let's share the schedule of 40-year-old women.
40-year-old woman's timetable 1 7:00: get up. Researchers in university of westminster, England, found that those who get up between 5: 22 and 7:00 in the morning have a high content of a substance that can cause heart disease, so getting up after 7: 00 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: 00-7: 20: 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.
7: 20-8: 00: 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.
12:30: 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.
13: 00- 14: 00: 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.
20:00: Watch TV or study. 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.
22:00: Take a hot bath. "Proper hypothermia is helpful for relaxation and sleep," said Professor Jim Horn from the Sleep Research Center of Loughborough University.
22:30: Sleep. If you get up at 7 o'clock in the morning, falling asleep now can ensure that you enjoy enough 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 35 years.
1 and 9- 1 1 at night are the time for the immune system (lymph) to detoxify. During this time, you should be quiet or listen to music.
2. At night 1 1- 1 in the morning, liver detoxification needs to be carried out while sleeping.
3. In the morning 1-3, the detoxification of gallbladder is the same.
4, 3-5 am, lung detoxification. 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 am, detoxification of the large intestine, you should go to the toilet to defecate.
6, 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.
7. Midnight to 4 am is the crista hematopoiesis period. Be sure to sleep soundly and don't stay up late.
40-year-old female schedule II. The most normal life rules and schedules of human beings.
1 get up at seven o'clock.
Get up in the morning sun.
A cup of warm water is a necessity after getting up early.
Can give you the best start to the day.
2.7:20-8:00 for breakfast.
You need a nutritious breakfast.
A good breakfast can make you full of energy all day.
Avoid strenuous exercise from 3.8: 30 to 9: 00.
Morning is the weakest time of human immune system.
Don't do strenuous exercise. Walking to work is a good choice, healthy and comfortable.
4.9:00- 10:00 to do difficult work.
The brain is clearest and sharpest in the morning.
Should be used to do the most difficult things.
For example, solving difficult problems in work and sketching complex statements. Make full use of the waking brain in the morning.
5. 10:30 Let your eyes have a rest.
It's almost 10: 30. Get up and walk, look at the distance, do eye exercises and relax your eyes.
6. 1 1:00 Have some fruit.
For those who work in the morning, it's time to eat some fruit. Morning is the best time to eat fruits all day, because the human body is best suited to absorb the nutrients in fruits and vegetables. It can also supplement the blood sugar that our brain urgently needs.
7、 12:00- 12:30
If you have a full lunch, you should get enough protein at noon. Bean food is the best choice.
Although it is lunch, people who sit in the office for a long time should not eat too much greasy.
8./kloc-take a nap at 0/3: 00-14: 00.
Time after lunch is precious, so you'd better take a nap.
Some people like to go shopping in Taobao at noon or play intense games, which will make their brains in an excessively tense state and lead to physical fatigue in the afternoon.
9. 14: 00- 16: 00 to do creative work.
Afternoon is the most active time for thinking, which is very suitable for doing some creative work. Think about the innovation at work, even if it is a small change, it will make great achievements over time.
10 and 16:00 have a cup of yogurt.
At about four o'clock, have a cup of yogurt.
It can replenish the blood sugar lost by the body.
I am about to enter the most intense work of the day.
1 1、 16: 10- 19:00
From four to seven o'clock, the body and brain are at the peak of the day. At this time, we should do detailed and in-depth work.
Don't rush home after completing these tasks. Take 10 minutes to summarize the day's work:
What good storage did you get today?
What experience have you accumulated?
What new tools have you learned?
Confirmed what idea? ...
Give yourself 10 minutes to reflect every day, and you will succeed early!
12, 19:00 Best exercise time
Eat a little after work, don't eat too much for dinner, just three points full.
After dinner, have a rest first, and then start exercising. Walking first and then jogging is very healthy exercise.
13, watch TV or read books at 20:00.
After exercise, you can watch TV, or open the books in the reading plan to relax reading. The best choice is to keep thinking and working in entertainment and leisure, which will collide with unexpected sparks. The essence of the combination of work and rest is that there is still a string worrying about work in leisure time. When I get a little inspiration, generate will seize it immediately.
14, take a hot bath at 22:00.
After a busy day, you can take a hot bath to completely relax and wash away the fatigue of the day.
15, sleep at 22:30.
At eleven o'clock, all organs of the human body are at rest. Don't go against the natural laws of the body, relax and have a good sleep. Tomorrow will be another relaxing day.
40-year-old women recognized as the healthiest schedule 3
Get up at seven.
7:00 is the best time to get up, provided that you went to bed before last night 12. It is not recommended that you wake yourself up with an alarm clock. You should force yourself to get into the habit of waking up naturally at this time and adjust your biological clock. It is best to drink a cup of warm water after waking up. Water is the basic substance of thousands of chemical reactions in human body. Drinking water helps every cell that is short of water regain its vitality and refresh its mind!
Have breakfast from 7: 20 to 8: 00.
Be sure to eat breakfast. The harm of skipping breakfast is too much, so I won't explain it to you too much! Concentrated work and study in the morning need normal blood sugar to maintain, so prepare a hearty breakfast for yourself and TA. As the saying goes, "Eat well in the morning, eat well at noon and eat less at night", which still has some truth!
Avoid strenuous exercise from 8: 30 to 9: 00.
Early morning is not the best time for strenuous exercise, especially in foggy days, because the immune system is the weakest and the body is in urgent need of energy. You can choose to walk or ride a bike to work, which is healthy and environmentally friendly.
9: 00- 10: 30 to arrange the most difficult work.
This period of time is the best time to study and work, and people's minds are clearest and their thinking is clearest. Naughty. Don't spend your precious time watching movies or looking for treasure.
Eyes need to rest.
Look out of the window. My eyes are tired and I need a rest.
1 1:00 Have some fruit.
Eating fruit in the morning is gold, and the nutrition of fruit can be fully absorbed by the body. And after intense work, your blood sugar may drop a little, which makes you unable to concentrate on your work. Fruit is the best food for dinner.
12:00— 12:30 Eat more beans for lunch.
Beans are great food, rich in dietary fiber and protein, which should be supplemented by fitness partners. Don't patronize eating meat, eat more beans.
/kloc-take a nap from 0/3: 00 to 14: 00.
A 20-30-minute lunch break will make you energetic, and more importantly, it will make you healthier. Some people like to chat in a circle of friends. In fact, this will not help you get rid of your drowsiness, but will make you more sleepy after you stop. Of course, the best way to rest is to take a nap, just for a short time.
16:00 a cup of yogurt
Yogurt is a healthy snack with zero burden. Yogurt can help intestinal digestion and keep blood sugar stable. Some studies have found that drinking yogurt is very beneficial to the health of cardiovascular system. Strongly recommend "healthy snacks"!
19:00 Best exercise time
Have a rest after dinner. You can go to the gym. You can choose relatively gentle brisk walking, jogging or swimming, and exercise according to your personal needs, which can not only consume dinner calories, but also easily lose weight. The most important thing is not only that you exercise for more than 40 minutes, but also that you insist on it for a long time. And if you want to grow muscles, daily strength exercises are essential!
Watch TV or read a book at 20:00
Watching TV or books and magazines (PS: remember to put down your mobile phone) will make you more relaxed and casual if you work too hard. If you want to learn more, you might as well read some professional books, which is very important for your personal accumulation. You can also choose to travel or fashion to add some new skills to yourself!
Take a hot bath at 22 o'clock.
After a busy day, nothing is more relaxing and exhausting than taking a hot bath! I won't tell you, I still like to play music when I take a shower, hehe!
Go to bed from 22: 30 to 23: 00.
In order to ensure adequate sleep and the normal operation of various systems of the body, you must quit staying up late. Get up at 7 o'clock in the morning and don't go to bed later than 1 1 at night!