The healthiest schedule

  Get up at 7:30. Researchers at the University of Westminster in the United Kingdom found that those who got up at 5:22 to 7:21 in the morning had a higher level of blood in their heart, so they got up after 7:21. Physical health is more beneficial.

  7:30-8:00 Brush your teeth before breakfast. “Brushing your teeth before breakfast can prevent your teeth from getting corroded, because after brushing your teeth, you can apply a protective layer of fluoride to your teeth. Or, wait for half an hour after breakfast, then brush your teeth.” British Dental Association Health and Safety Researcher Den Watkins said.

  8:00-8:00 for breakfast. “Morning must be eaten because it helps you maintain your blood sugar,” said Kevin Wilhelm, a nutritionist at King’s College London. For breakfast, you can eat foods such as oatmeal, which have a lower glycemic index.

  8:30-9:00 Avoid strenuous exercise but walk to work. Researchers at Brunel University found that athletes who exercised in the morning were more susceptible to disease because the immune system was the weakest at this time. Researchers at the University of Massachusetts Medical School found that people who walked every day were 25% less likely to have a cold than those who were sedentary.

  9:30 Start the most difficult job of the day. Researchers at the New York Sleep Center found that most people are most awake within two or three hours of waking up each day.

  10:30 Let the eyes leave the screen and take a break. If you work with a computer, let your eyes rest for 3 minutes every hour of work.

  11:00 to eat some fruit. This is a good way to lower your body’s blood sugar. Eat an orange or some red fruit, which will also supplement the body’s iron and vitamin C.

  13:00 Add some beans and vegetables to the bread. You need a delicious lunch and can release energy slowly. “Baked legumes are rich in fiber, and ketchup can be used as part of vegetables,” Dr. Velen said.

  14:30-15:30 Lunch break for a little while. A university study in Athens found that those who quit 30 minutes or more per day for lunch breaks and have at least three lunch breaks a week have a 37% chance of dying from a heart attack.

  16:00 A cup of yogurt. This will stabilize blood sugar levels. Drinking sour milk between meals a day is good for your heart.

  17:00-19:00 Exercise. “According to the body clock in the body, this is the best time for exercise,” said Sheryl University doctor Rivo Nick.

  19:30 Eat less at dinner. Eating too much for dinner can cause blood sugar to rise, increase the burden on the digestive system, and affect sleep. Eat more vegetables for dinner and eat less calories and protein. Eat slowly when you eat.

  21:45 Watch TV for a while. At this time, watch TV to relax and help sleep, but be careful not to lie in bed and watch TV, which will affect the quality of sleep.

  23:00 Take a hot bath. “The proper reduction in questions helps to relax and sleep,” said Professor Jim Horn of the Loughborough University Sleep Research Center.

  23:30 Go to bed. If you get up at 7:30 in the morning, falling asleep now will ensure you have enough sleep for 8 hours.

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