For health, youth is not capital, because if you squander recklessly, after the age of 30 will be repaid one by one back, supervise yourself, together with a good routine, do not stay up late, do not overeat, do not smoke, more exercise, this is the true meaning of healthy life!
7:00: Wake up
Researchers at the University of Westminster found that those who woke up between 5:22-and 7:00 a.m. had higher levels of a substance that can cause heart disease in their blood, so waking up after 7:00 a.m. is more beneficial to your health.
Turn on the lamp, “As soon as you wake up, turn on the lamp, which will readjust your body’s biological clock and adjust your sleep and wake patterns.” says Jim Horn, a professor at Loughborough University’s Sleep Research Centre.
Drink a glass of water. Water is essential for thousands of chemical reactions to take place in the body. A glass of water in the morning can replenish the dehydrated state of the night.
7:00-7:20: Brush your teeth before breakfast
“Brushing your teeth before breakfast prevents tooth decay because after brushing, you can apply a protective layer of fluoride on the outside of your teeth. Either that or 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: Eat breakfast
“Breakfast is a must because it helps you keep your blood sugar levels stable.” says Kevin Wilson, a nutritionist at King’s College London. For breakfast, you can eat foods such as oatmeal, which has a low glycemic index.
8:30-9:00: Avoid exercise
Researchers from Brunel University found that athletes who exercise in the morning are more likely to contract diseases because the immune system is at its weakest at this time. Walk to work. Researchers from the University of Massachusetts Medical School found that people who walked daily were 25 percent less likely to get cold and flu illnesses than those who were sedentary and did not exercise.
9:30: Start the most difficult part of the day
Researchers at the New York Sleep Center found that most people’s minds are clearest within an hour or two of waking up each day.
10:30: Give your eyes a break from the screen
If you work on a computer, give your eyes a three-minute break for every hour you work.
11:00: Eat some fruit
This is a great way to address the drop in blood sugar in your body. Eat an orange or some red fruit. Doing so will replenish your body’s iron content and vitamin C content at the same time.
12:30: Add some beans and vegetables to your bread
You need a lunch that’s tasty and a slow release of energy. “Baked legumes are rich in fiber, and tomato sauce can be used as part of a vegetable.” Dr. Viren says.
13:00-14:00: Take a short lunch break
A university study in Athens found that those who took a daily lunch break of 30 minutes or more at noon, at least three times a week, had a 37 percent lower chance of dying from heart disease.
16:00: Drink a cup of yogurt
Doing so can stabilize blood sugar levels. Drinking some sour milk between your three daily meals is good for your heart health.
According to the body’s biological clock, this time is the best time to exercise, says Rafer Nick, a kinesiologist at the University of Sherfield.
19:30: Eat less for dinner
Eating too much for dinner can cause a rise in blood sugar and increase the burden on the digestive system, affecting sleep. You should eat more vegetables for dinner and less calorie- and protein-rich foods. Chew and swallow slowly while eating.
20:00: Watch TV or study
This time watch a little TV to relax and help sleep, but be careful, try not to lie in bed watching TV, which will affect the quality of sleep.
22:00: Take a hot bath
“A proper reduction in body temperature helps with relaxation and sleep,” says Professor Jim Horn of the Sleep Research Centre at Loughborough University.
22:30: Go to bed
If you get up at 7 a.m., going to sleep now will ensure that you enjoy adequate sleep.
Any attempt to alter your biological clock will leave your body with inexplicable diseases that you will regret 35 years later when it is too late.