Speaking of healthy work and rest, I really need to summarize it. It is said that the probability of sudden death is extremely high in the programmer profession. The reason is that it is difficult to have a good work and rest routine. Here is the "legendary" "the healthiest work and rest schedule in the world", remind yourself at any time, after all, your body is your own.
Get up: Researchers at the University of Westminster in the United Kingdom found that those who get up between 5:22 and 7:21 in the morning, There is a high content of a substance in the blood that can cause heart disease. Therefore, getting up after 7:21 is more beneficial to health.
Turn on the desk lamp: "As soon as you wake up, turn on the lamp. This will re-adjust the body's biological clock and adjust your sleeping and waking patterns." Jim, a professor at the Sleep Research Center at Loughborough University ·Horn said. Drink a glass of water: Water is essential for thousands of chemical reactions in the body to take place. Drinking a glass of water in the morning can replenish the dehydration state at night.
Brush your teeth before breakfast: "Brushing your teeth before breakfast can prevent tooth corrosion, because after brushing, you can apply paint on the outside of the teeth. Apply a protective layer of fluoride. Alternatively, wait half an hour after breakfast before brushing," says Gordon Watkins, health and safety researcher at the British Dental Association.
Eat breakfast: "You must eat breakfast because it can help you maintain the stability of blood sugar levels." Nutrition at King's College London teacher Kevin Wellen said. For breakfast, you can eat oatmeal, etc. This type of food has a lower glycemic index.
Avoid exercise: Researchers from Brunel University have found that athletes who exercise in the morning are more susceptible to illness. Because the immune system is at its weakest during this time.
Walking to work: Researchers at the University of Massachusetts Medical School found that people who walk every day are 25% less likely to catch a cold than those who sit for long periods of time.
Start the most difficult task of the day: Researchers at the New York Sleep Center found that most people start their day within an hour or two of waking up The clearest mind.
Let your eyes take a break from the screen: If you work on a computer, give your eyes a 3-minute break every hour you work.
Eat some fruit: This is a good way to deal with the drop in blood sugar in the body. Eat an orange or some red fruit, which can replenish iron and vitamin C levels in your body at the same time.
Add some legumes and vegetables on bread: You need a tasty lunch that releases energy slowly. "Baked legumes are rich in fiber, and tomato sauce can be considered as part of the vegetable," Dr. Willen said.
Take a short lunch break: A study by a university in Athens found that those who take a lunch break of 30 minutes or more at noon every day, People who take lunch breaks at least three times a week are 37% less likely to die from heart disease.
Drink a cup of yogurt: This can stabilize blood sugar levels. Drinking some kefir between three meals a day is good for heart health.
Exercise: According to the body’s biological clock, this time is the best time to exercise, said Dr. River, a kinesiology doctor at the University of Sheffield Nick said.
Eat less for dinner: Eating too much for dinner will cause blood sugar to rise, increase the burden on the digestive system, and affect sleep. Dinner should include more vegetables and less calorie- and protein-rich foods. Chew carefully when eating.
Watch TV: Watching TV at this time to relax will help you sleep, but be careful and try not to watch TV while lying in bed , which will affect sleep quality.
Take a hot bath: "A moderate reduction in body temperature can aid relaxation and sleep." Jim Horne, Sleep Research Centre, Loughborough University said the professor.
Go to bed: If you wake up at 7:30 in the morning, falling asleep now can ensure that you enjoy 8 hours of adequate sleep.
You must know that any attempt to change the biological clock will leave inexplicable diseases in the body, and you will regret it 20 or 30 years later. It's too late. Below I will add some common sense related to time and health for your reference:
9-11pm is the time for immune system (lymphatic) detoxification. During this time, you should be quiet or listen to music.
From 11pm to 1am, liver detoxification needs to be done while you are asleep.
1-3 am, the same goes for gallbladder detoxification.
3-5am, lung detoxification. This is why people with coughs cough most violently during this period, because the detoxification process has reached the lungs; cough suppressants should not be used to avoid affecting the elimination of toxins.
From 5 to 7 am, the large intestine is detoxifying and you should go to the toilet to defecate.
Breakfast should be eaten between 7 a.m. and 9 a.m., when the small intestine absorbs a large amount of nutrients. Those who are curing diseases should eat early, before 6:30, and those who are maintaining health should eat breakfast before 7:30. Those who skip breakfast should change their habits. Even if they delay eating until 9 or 10 o'clock, it is better than not eating at all.
Midnight to 4 am is the period of hematopoiesis in the spine. You must sleep deeply and it is not advisable to stay up late.
What is your work and rest time, or do you know any good habits to maintain health? Please leave a message in the comment area~