The world’s healthiest schedule

7:00: Wake up

Researchers at the University of Westminster in the United Kingdom found that those who got up between 5:22 and 7:00 in the morning had higher levels of a substance that can cause heart disease in their blood, so they woke up after 7:00. more beneficial to health. Turn on the desk lamp. “As soon as you wake up, turn on the lights, which will reset the body’s biological clock, adjusting sleep and wake patterns,” said Jim Horn, a professor at Loughborough University’s Sleep Research Centre. Drink a glass of water. Water is essential for thousands of chemical reactions in the body to take place. Drink a glass of water in the morning to supplement the dehydration in the evening.

7:00-7:20: Brush your teeth before breakfast

“Brushing your teeth before breakfast can prevent tooth decay because after brushing, you can apply a protective layer of fluoride on the outside of the teeth. Alternatively, wait half an hour after breakfast before brushing.” British Dental Association health and safety researcher Ge Ge Den Watkins said.

7:20-8:00: Have breakfast

“Breakfast is a must because it helps keep your blood sugar levels stable,” says Kevin Willen, a dietitian at King’s College London. Eat oatmeal for breakfast, which has a low glycemic index.

8:30-9:00: Avoid exercise

Researchers from Brunel University have found that athletes who exercise in the morning are more susceptible to disease because the immune system is at its weakest at this time. Walk to work. Researchers at the University of Massachusetts Medical School found that people who walked every day were 25 percent less likely to catch a cold than those who were sedentary and inactive.

9:30: Start the hardest job of the day

Researchers at the New York Sleep Center found that most people are at their most alert within an hour or two of waking up each day.

10:30: Take your eyes off the screen and take a break

If you work on a computer, rest your eyes for 3 minutes for every hour of work.

11:00: Eat some fruit

This is a great way to deal with a drop in blood sugar in your body. Eating an orange or some red fruit will replenish both iron and vitamin C levels in your body.

12:30: Add some legumes and vegetables to the bread

You need a tasty lunch with a slow release of energy. “Baked soy foods are high in fiber, and tomato paste can be used as part of a vegetable,” Dr. Velen said.

13:00-14:00: take a short lunch break

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 percent lower chance of dying from heart disease.

16:00: Have a cup of yogurt

Doing so stabilizes blood sugar levels. Drink some kefir between meals for a healthy heart.

17:00-19:00: Exercise

According to the body’s biological clock, this time is the best time to exercise, says River Nick, a kinesiologist at the University of Sheffield.

19:30: Eat less for dinner

Eating too much dinner can 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 slowly when eating.

20:00: Watch TV or study

Watching TV for a while to relax at this time will help you sleep, but be careful, try not to watch TV in bed, which will affect the quality of sleep.

22:00: Take a hot shower

“Appropriate reduction in body temperature helps with relaxation and sleep,” said Professor Jim Horn of Loughborough University’s Sleep Research Centre.

22:30: Go to bed

If you wake up at 7 a.m., going to bed now ensures you’re getting enough sleep.

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