There are thousands of good habits to keep healthy, but the ones that work in the end are often the simplest and easy to stick to.
The plan for the day lies in the morning. The period after opening your eyes in the morning has a great impact on your health. Even a small action may be the secret of longevity~
Wake up in the morning: Don’t worry
#1
Don’t rush to get up
This is because after waking up, it takes a process for the human body to change from an inhibited state to an excited state.
If you immediately get up to dress and wash, your body does not adapt to it, and a cardiovascular and cerebrovascular accident is prone to occur.
strategy: stretch your waist, stretch your limbs and then get up.
#2
Don’t worry about rubbing your eyes
When rubbing your eyes, you will bring germs and dirt on your hands and around your eyes into your eyes, which can easily cause eye infections .
For diabetes and hypertension patients, if too much force is used, it may also cause fundus hemorrhage and affect vision.
Strategy: Lightly shave the orbit instead of rubbing the eyes.
#3
Don’t have a bowel movement
Urgency is the first thing many people feel after getting up in the morning.At this time, if you can't wait to go to the bathroom to urinate, it is likely that the bladder emptying too quickly will cause dizziness or even fainting.
Strategy: Even if the urge to urinate is strong, keep your breath and control the "flow rate", especially the elderly should be careful, because it is very dangerous to faint in the toilet.
#4
Don’t rush back to sleep.
"Long lying down consumes qi". In the morning, yang qi develops. If you don’t wake up when you wake up, it will affect your body’s yang emission.
If this is the case for a long time, it is easy to cause poor qi, blood stasis, and cause a series of diseases of the viscera.
If you stay in bed for a long time and do not eat breakfast, it may also cause gastrointestinal disease , and even gallstones.
Strategy: Open the curtains as soon as possible after waking up in the morning. When the eyes receive external light stimulation, the body will inhibit the release of melatonin and reduce your drowsiness.
#5
Don’t worry about the quilt
When a person sleeps, the skin emits a lot of water vapor, which makes the quilt damp. Fold up the quilt immediately after getting up, it will breed mites because the moisture is difficult to disperse.
Strategy: After waking up, place the inner side of the quilt on the outside and fold it again after washing.
#6
Don’t smoke
Early morning has always been a high incidence of cardiovascular and cerebrovascular diseases. Smoking in the morning has become a "booster" that induces the onset of hypertension.In severe cases, sudden death and stroke may even occur.
strategy: old smokers quit smoking in time~
#7
Don’t rush to exercise
Old people sleep relatively little. There are not a few people who go out to exercise at five or six o’clock in the morning, but in fact, they wake up in the morning. The fog is heavy and there are many harmful substances in the air, which is not good for health. Moreover, fasting exercise can easily induce arrhythmia and even cause sudden death.
strategy: at least after breakfast before going out.
#Tips: The two most important things to do in the morning
Drinking water: Slowly and sip a glass of warm water around 35~55℃, which can help us dilute the thick blood, and Clean the digestive tract, activate the cells of the gastrointestinal tract, and prevent constipation;
Eat breakfast: A qualified breakfast should include staple food, 2 or more high-quality proteins, and fresh fruits and vegetables as much as possible. Such as: oatmeal milk porridge + tomato; vegetable omelet + milk or soy milk.
noon: heavy diet
At noon, the happiest thing is to eat lunch, and the secret to health at noon is also inseparable from lunch.
#1
Eat a good lunch
Lunch is a very important meal of three meals a day. It is responsible for the main energy supply and nutritional input of the day. Therefore, what you eat is very important.
Generally speaking, the following 4 kinds of lunch "magic" are best to eat less:
Rice bowl: does not separate,It can be described as high salt, high oil, high sugar and high energy!
Foreign fast food: The obvious "three highs and three lows", that is, high energy, high protein, high fat; low minerals, low vitamins, low dietary fiber, is very unfavorable to blood vessel and intestinal health.
Soup rice: This makes it easy for people to swallow the whole rice grains into the stomach, causing indigestion.
Wiping pot rice: the act of wiping the wok with staple food, sucking out the last oil and water and eating. This does not seem to be a waste, but it actually caused excessive intake of fats.
#2
Don’t be oversatisfied for lunch
This will allow the blood in the body to concentrate in the intestines and stomach to help the digestion and absorption of food, prolong the time of cerebral ischemia and hypoxia, which affects work and study in the afternoon, lunch" "Seven percent full" is enough.
#3
Don't bring gas to lunch
If you eat when you are angry, gastrointestinal disorders and indigestion are 1.5 times the risk of eating when you are in a good mood.
So, before lunch, you must adjust your mood, temporarily forget what has happened in the morning, and don't think about what will happen in the afternoon, and leave lunch time quietly to yourself.
#4
Do not eat fruit after a meal
Eat fruit immediately after a meal. Fruits cannot enter the intestines quickly and cannot provide the nutrients they should have. On the contrary, they will increase the burden of blood sugar.
The correct lunch order should be drinking water→a small amount of fruit→eating more vegetables→meat and soy products→a certain amount of staple food.
#5
Don’t sleep fast after a meal
If you go to bed immediately after lunch,The food you eat is difficult to digest, and if it does so for a long time, it will cause calories to accumulate in the body and cause obesity.
The correct way is to take a nap one hour after meals.
If you are really sleepy, you can take a proper walk to achieve a state of dynamic eating balance, which can prevent obesity and avoid sleepiness in the afternoon.
#6
Don’t drive after meals
Even if you are an old driver, you can’t avoid brain hypoxia. Driving after a meal makes it easy to get sleepy. Please be cautious and cautious!
at night: sleep
#1
Don’t play with your phone in the dark
In the dark, the pupils of the human eye will dilate in the dark and look at the light on the phone screen Will be more irritated, which may increase visual fatigue, affect the circulation of aqueous humor in the eyes, and cause the intraocular pressure of to increase.
#2
Don't use strenuous exercise to help sleep
Strenuous exercise can cause too much sweat and excessive dissipation of the body's essence. People with yin deficiency and fire are prone to insomnia.
#3
Don’t use alcohol to relax yourself
Liquor is too strong, and it is too pungent, which runs counter to the night nourishing Yin. People with yin deficiency and fire, especially don’t drink at night.Otherwise, your body will be hot and dry at night and you will not be able to fall asleep for a long time.
#4
Don’t fall asleep hungry
Not eating dinner and falling asleep on an empty stomach will not only affect our sleep, but also decrease our muscle mass, which will not only reduce our physical fitness, but even cause gastrointestinal problems.
Of course, it is not advisable to overeat at night, otherwise it will affect life expectancy.
#5
Don’t knock gallbladder meridian at night
knocking gallbladder meridian is very popular, but don’t do it at night.
Because the purpose of hitting the gall bladder meridian is to clear the liver and gallbladder qi and blood, make the liver and gallbladder qi machine more vigorous, prone to false fire, and even cause insomnia.
Wake up in the morning to beat the gall bladder meridian, which is good for the liver and gallbladder.
Information: Health Care China, I am a doctor official Weibo, CCTV Life Circle
Editor: Wu Xingting
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