7:30: get up. Researchers at the University of Westminster found that those who get up at 5:22-7:21 in the morning have a higher content of a substance that can cause heart disease in their blood. Therefore, getting up after 7:21 is more beneficial to their health. Turn on the table lamp. As soon as you wake up, turn on the light, which will readjust the body clock and adjust the sleep and wake-up modes. Said Jim horn, a professor at the sleep research center of Loughborough University. Drink a glass of water. Water is essential for thousands of chemical reactions in the body. Drinking a glass of water in the morning can supplement the water shortage at night
7:30-8:00: brush your teeth before breakfast. Brushing your teeth before breakfast can prevent tooth corrosion, because after brushing, you can apply a protective layer of fluorine on the outside of your teeth. Or, wait half an hour after breakfast before brushing your teeth. British Dental Association Health and safety researcher Gordon Watkins said
8:00-8:30: breakfast. Breakfast must be eaten because it can help you maintain a stable blood sugar level. Kevin wellen, a nutritionist at King’s College London, said. You can eat oatmeal porridge for breakfast, which has a low blood glucose index
8:30-9:00: avoid exercise. Researchers from Brunel University found that athletes who exercise in the morning are more likely to catch diseases because the immune system is weakest at this time. Walk to work. Researchers at the University of Massachusetts School of Medicine found that people who walk every day have a 25% lower risk of cold disease than those who sit and don’t exercise
9: 30: start the most difficult work of the day. Researchers at the sleep center in New York 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, let your eyes rest for 3 minutes every hour you work
11:00: have some fruit. This is a good way to solve the decline of blood sugar in the body. Eat an orange or some red fruit, which can supplement the iron content and vitamin C content of the body at the same time
13: 00: add some beans and vegetables to the bread. You need a delicious lunch and can release energy slowly. Baked beans are rich in cellulose, and ketchup can be used as part of vegetables. Dr. Veron said
14: 30-15:30: lunch break for a while. A university study in Athens found that those who took a lunch break of 30 minutes or more every day and at least three times a week had a 37% lower risk of death from heart disease
16: 00: have a cup of yogurt. This stabilizes blood sugar levels. Drinking yogurt between meals every day is good for heart health
17:00-19:00: exercise. According to the body’s biological clock, this time is the best time to exercise, said ruivonick, a kinematics doctor at Sheffield University
19:30: eat less dinner. Eating too much dinner will increase 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. Eat slowly