Many middle-aged and elderly people "can't sleep and wake up early", but Laura, a registered dietitian in the United States, says that you can only live a high-quality day if you get enough sleep and your brain is fully rested. If you wake up early at five or six in the morning, you might as well let yourself sleep as much as possible. If you really can't sleep, you can close your eyes, or lie in bed and massage your abdomen and rub your hands, which will help to ensure your energy.
6: 30: Do stretching exercises.
Exercise is an accelerator to start a day's vitality. Karen, one of the authors of the American Dietary Calendar? Ansel said that when your body is fully awake from sleep, short-term exercise can speed up metabolism and improve your mood throughout the day. Simple exercise every morning 10 ~ 20 minutes. It is suggested to give priority to gentle and gentle exercise, such as stretching, walking, yoga and Tai Ji Chuan. You can prepare sports shoes and sportswear before going to bed at night.
7 ~ 8 o'clock: Have a nutritious breakfast.
Starch foods such as steamed stuffed buns, fried dough sticks and sesame cakes are the main force on most people's breakfast tables. However, Zhu Huilian, a member of the Nutrition Branch of China Nutrition Society and a professor at the School of Public Health of Sun Yat-sen University, believes that people need a nutritious breakfast to ensure blood sugar supply and keep their brains running efficiently. In her daily breakfast, besides starchy food, she also has a cup of milk, a cup of coffee, a small portion of fruit, two spoonfuls of soybeans, and an egg most of the time.
10: Eat a handful of nuts.
"Because the chewing function of the elderly declines, the digestion speed is relatively slow. It is generally recommended to add meals around 10. " Zhu Huilian said that the principle of scientific meals is that it is best to supplement the nutrients that are relatively lacking in one day's diet. For example, some people usually eat more meat and less fruits and vegetables, and they can eat a fruit in the morning. You can also eat nuts, which is good for cardiovascular and cerebrovascular health. Hazelnuts, walnuts, almonds and pine nuts are all good choices. Take a handful at a time.
11:30 ~12: 30: Enjoy a "miscellaneous" lunch.
Zhu Huilian said that lunch food must be diversified. Office workers can order a vegetarian dish, a vegetarian dish, a vegetarian dish and a bowl of soup for dinner. Old people must be "miscellaneous" when cooking lunch, and try to put more ingredients when cooking. For example, put some mushrooms when cooking, and diced carrots and cucumbers when cooking meat dishes. The amount of each dish is not large, but the variety and color should be as rich as possible.
13: Take a nap for 30 minutes.
Half an hour after lunch, fatigue came and some people even felt dizzy. Kate, an American registered dietitian? Scalat suggested drinking a glass of water first and then taking a nap to "recharge" the body and brain. Studies have found that taking a nap is beneficial to lowering blood pressure, protecting the heart, enhancing memory and improving immunity. But the nap time should not be too long, just 20 ~ 30 minutes.
14: Have a cup of coffee or green tea.
For coffee lovers, this is the best time to enjoy it, which can add vitality to your afternoon without affecting your sleep at night. But it is best to drink pure coffee, add fresh milk and a little sugar, and drink less three-in-one instant coffee, which often contains trans fatty acids. It is also good to have a cup of "super-drinking" green tea at this time. Studies have shown that it can reduce the risk of various cancers.
15: bask in the sun
"A chair can kill you" is not sensational. Kate. At this time, office workers must stand up and move. They can stroll under the office building for a few minutes, climb the stairs, or do aerobics and stretching exercises to ensure that they are energetic in the rest of their working time. If the weather is fine, the elderly can exercise outdoors. At this time, the sun is warm, which is a good time to bask in the sun.
16: Have a cup of yogurt.
"At this time, you may feel irritable, which is related to the decrease of serotonin level, which is a substance that can make you feel peaceful." Kate said that blood sugar began to rise at 4 pm. Zhu Huilian said that at this time, the stomach has been basically emptied, and middle-aged and elderly people can add another meal, drink a cup of yogurt or eat two pieces of whole wheat bread. 18: 00 to 20: 00: Have a "slow" dinner with your family. Zhu Huilian said that it is best to arrange dinner at this time, and it must be light, and the nutrition of the day should be checked. You can't eat dinner too late, otherwise it will affect your sleep. Dinner time is generally abundant, so you can enjoy it slowly with your family, chew it slowly and talk about your day's work and life, which is undoubtedly a happy family time.
20 o'clock: stand for a quarter of an hour.
After dinner, many people immediately nest on the sofa watching TV and playing computer. But Haras, a well-known American nutritionist, said that it is easy to get out of shape and hurt your stomach. It's best to stand 15 minutes after dinner, or call a long-lost friend while walking, or water the flowers and wash the dishes.
2 1: Brush your teeth in advance.
It is best to brush your teeth before 9 pm. Ansel said: "brushing your teeth is like sending a signal to the nervous system: you can't eat any more, or you can eat less." This time is also a good time to take care of your heart. You might as well do something you like and completely relax your nervous system.
22 o'clock: lower the temperature in the bedroom.
The best sleep time is 22 o'clock, and it should not exceed 23 o'clock at the latest. Ansel said that the latest research found that the room temperature of 65 degrees Fahrenheit (about 18.3 degrees Celsius) is the best sleeping temperature. Therefore, it is best to control the room temperature at 189 degrees Celsius before going to bed. There is heating in the north in winter, and the indoor temperature in many families is too high. Wipe the floor, use a humidifier, and open a small crack in the doors and windows to cool down. Then it's time to enjoy the dream, and the healthy day is over.