OL's healthiest work and rest
Get up at half past seven.
Researchers in university of westminster, England, found that people who get up at 5: 22-7: 2 1 in the morning have a high content of a substance that can cause the heart, so getting up after 7: 2 1 is more beneficial to their health.
Turn on the light. "Turn on the light as soon as you wake up, and the light will readjust the body's biological clock and adjust the sleep and wake-up modes." Jim Horn, a professor at Loughborough University's Sleep Research Center, said.
Drink a glass of water. Water is the basic substance of thousands of chemical reactions in human body. Drinking a glass of water in the morning can supplement the lack of water at night.
Brush your teeth before breakfast from 7: 30 to 8: 00.
"Brushing your teeth before breakfast can prevent tooth decay, because after brushing your teeth, you can coat a fluorine-containing protective layer on the outside of your teeth. Or, just wait half an hour after breakfast before brushing your teeth. " Gordon Watkins, a health and safety researcher at the British Dental Association, said.
Have breakfast from eight to half past eight.
"Be sure to eat breakfast because it can help you keep your blood sugar level stable." Kevin Ware Lun, a nutritionist at King's College London, said. You can eat oatmeal for breakfast, and your blood sugar index is low.
8: 30-9: 00 to avoid
Researchers at Brunel University found that people who work in the morning are more susceptible to infection because their function is weakest at this time. Walk to work. Researchers at the University of Massachusetts School of Medicine found that people who walk every day are less likely to catch a cold than those who are sedentary and inactive.
Start the most difficult work of the day at 9: 30.
Researchers at the new york Sleep Center 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, you should rest your eyes for 3 minutes every time you work.
1 1: 00 Have some fruit.
This is a good way to solve the problem of falling blood sugar in the body. Eating an orange or some red fruits can not only supplement the iron content in the body, but also supplement the vitamin C content in the body.
Add some beans to the bread.
You need a delicious lunch to release energy slowly. "Baked beans are rich in cellulose, and ketchup can be regarded as part of it." Dr. Whelan said.
Lunch break 14: 30- 15: 30.
A study by a university in Athens found that those who take a lunch break at noon every day or longer, at least three times a week, have a 37% lower chance of dying of heart disease.
/kloc-have a cup of yogurt at 0/6: 00
Doing so can stabilize blood sugar levels. Drinking yogurt between meals every day is good for heart health.
17:00- 19:00
Rivo Nick, a doctor of kinematics at the University of Sheffield, said that according to the biological clock in the body, this time is the best time for exercise.
19: 30 Eat less for dinner.
Eating too much at dinner will lead to high 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. Have dinner.
Watch TV for a while
Watching TV to relax at this time is helpful to sleep, but be careful not to watch TV in bed as much as possible, which will affect the quality of sleep.
Take a hot bath at 23: 00
"Proper hypothermia is helpful for relaxation and sleep," said Professor Jim Horn from the Sleep Research Center of Loughborough University.
Go to bed at 23: 30
If you get up at 7: 30 in the morning, falling asleep now can ensure that you can enjoy 8 hours of adequate sleep.
Ten-year health and nutrition plan
The most important thing for 20 -30 years old: enriching blood.
Nutrition plan-iron supplement and blood supplement
Due to physiological reasons, women in this period often suffer from iron deficiency anemia. About 64% of women will have anemia in different degrees, and erythropenia accounts for 50%, accounting for 2 1%. Therefore, supplementing blood and iron has become a top priority. Iron is necessary for human health, especially for women's health, and it is an important raw material for human synthesis. Iron deficiency can reduce hemoglobin content and physiological activity, reduce blood oxygen content, and affect the supply of nutrients and oxygen to the brain.
If women suffer from iron deficiency anemia, they will not only suffer from dizziness, palpitation, tinnitus, insomnia, MUBI, memory loss and other symptoms, but also lose their beauty, pale face, pale lips and nails, and even premature aging, hair loss and pigmentation of the skin.
Food supply: animal liver, kidney, blood, lean meat, eggs, seafood such as fish, shrimp, seaweed, kelp, jellyfish, bean products, red dates, black fungus and so on. , not only has high iron content, but also has higher absorption rate than plant food. In addition, eating more seaweed foods can also effectively supplement iron. You should also eat more fruits and vegetables containing vitamin C to promote the absorption of iron.
The most important thing for 30-40 years old: calcium supplementation.
Nutrition Program-Calcium Supplement
At this stage, women begin to be threatened by osteoporosis. Experts confirmed that after the age of 28, bone calcium decreased at a rate of 0. 1%-0.5% every year, so calcium supplementation became the top priority. During this period, women should consume at least 1000 mg of calcium every day; If pregnant or nursing, it can be increased to 1500mg.
Food supply: Dairy products are the best source of calcium, and drinking 1-2 bags of milk (250-500ml) every day is the best scheme to supplement calcium. On this basis, eating some beans will make the calcium supplement effect icing on the cake. In addition, seafood, nuts, mushrooms and vegetables are also rich in calcium. Don't forget to bask in the sun every day, while enjoying the warmth, open the door to calcium absorption for your body.
The most important thing for 40 -50 years old: scientifically supplementing estrogen.
Nutrition Program-Scientific Estrogen Supplement
Women of this age are facing a turning point in their lives, such as menopause, which is close to menopause. With the gradual decline of ovarian function, the secretion of estrogen and progesterone in women will gradually decrease or even disappear, which will bring a series of adverse reactions such as irritability and flushing, and the physical strength, energy and social adaptability will decline.
Food supply: estrogen supplementation must be known and monitored by experts. Taking 30-50 mg isoflavones from plants (such as tofu and soybean milk) every day and eating foods rich in boron, such as apples, sweet pods and grapes, can prevent the estrogen level from falling. Soybean, mung bean, bean sprout, garlic, beet and pollen all contain natural hormones, which are also very beneficial to supplement estrogen. In addition, some comprehensive vitamins should be added.
Eight taboos for health preservation.
Avoid overwork.
With the increasingly fierce competition, the pace of modern work is increasingly tense, which is easy to produce great mental pressure. Physical and mental overload is very harmful to health.
If you don't pay attention to rest and adjustment, the central nervous system will continue to be in a state of tension, resulting in psychological overreaction. Over time, it will lead to increased sympathetic nerve excitement, endocrine dysfunction and various physical and mental disorders. Therefore, we should pay attention to relieving psychological tension, relax moderately, arrange work, study and life reasonably and stick to it.
Second, avoid sadness and depression.
The troubles in life are inevitable, and it is obviously inappropriate to put them in your heart. If you are in a bad mood, you should learn to adjust your mentality, vent or transfer as much as possible, such as chatting with friends, getting your feelings off your chest, or indulging in landscapes, so as to broaden your mind and love life.
Three taboos blindly lose weight.
Everyone has a love of beauty, especially so. Many people try their best to lose excess fat in their bodies, and various weight-loss measures such as diet tea and diet meals are dazzling. Dieters want to see immediate results and try their best to diet. As a result, they lost weight, but their bodies collapsed.
Four bogey heavy makeup.
Due to the needs of work, it is necessary for professional women to make up their own makeup properly, but it is not advisable to wear heavy makeup, because most of the cosmetics on the market at present, no matter how high-end, are chemical components, containing mercury, lead and a lot of preservatives. Although they can temporarily cover the spots, they can't cure the symptoms. Many women pin their hopes for beauty on the endless stream of cosmetics, ignoring their own health. Chemicals can seriously damage the skin, and powdery particles can easily block pores and hinder the respiratory function of the skin.
Don't drink too much tea.
Most professional women have the habit of drinking tea, which can refresh themselves. Drinking tea has many advantages, but too much theophylline also has disadvantages. Tea is an effective agent for gastric acid secretion, and long-term excessive gastric acid secretion is an important pathogenic factor of gastric ulcer. Therefore, a small amount of milk and sugar should be added to tea to keep gastric mucosa from or reduce gastric acid secretion.
Six avoid smoking to relieve boredom.
At present, many women regard smoking as a fashion. In fact, smoking is harmful to women's health, especially tobacco. According to statistics, the heart disease of female smokers is 10 times higher than that of normal people, which advances menopause by 1 to 3 years, and the deformed children produced by smoking are 2.5 times that of non-smokers. Young women smoking can inhibit facial blood circulation and accelerate facial aging.
Don't drown your sorrows in wine.
Professional women always encounter some setbacks and blows in their work. Some people often drown their sorrows by drinking, or regard drinking as a fashionable behavior in modern life style. At that time, it was even more worrying to drown one's sorrows by drinking. As a result, a large amount of alcohol enters the human body. First, the nervous system is damaged and very dangerous.
Eight is not the same as looking at things.
Because of their wide contacts, professional women will meet all kinds of men, many of whom are excellent. Without good moral cultivation, extramarital affairs will occur, and the result is often family discord and divorce.
Tip: For some reasons, I can't follow all the schedules listed above, but I can do it as long as I have time. However, I must stay away from the taboo of white-collar life in order to have a healthy body.