Of course, it is important to adhere to the good habit of health preservation, but if you seize the golden time of health preservation, the effect will be even higher!
walking : two hours after dinner
“Walk after dinner and live to 99 years”. However, in terms of digestive function, the stomach is in a full state after dinner. It is necessary to ensure that there is sufficient blood supply to the gastrointestinal tract for preliminary food digestion. If you go out and walk immediately after dinner, it will delay the secretion of digestive juice, hinder the normal physiological function of the stomach, and easily induce functional dyspepsia.
Walking for 45 minutes to 60 minutes after dinner will consume a lot of calories, which is conducive to weight loss. If you take a walk two hours after dinner, the effect will be better.
foot soaking: 9 p.m.
Soaking your feet at 9pm is the best way to protect your kidney. At this time, the Qi and blood of the kidney meridian are relatively weak. After soaking in the feet and increasing the body heat, the blood vessels in the body will expand, which is conducive to activating blood circulation and thus promoting blood circulation in the body.
If you massage the foot properly for a few minutes after soaking the foot, it will improve the blood circulation of the body and further regulate the viscera and organs.
take a bath: 90 minutes before going to bed
Before going to bed every night, take a warm water bath (35 ℃ ~ 45 ℃), which can relax the muscles and joints of the whole body, speed up the blood circulation, and help you fall asleep safely.
However, too high body temperature will also inhibit the secretion of melatonin in the brain and affect the quality of sleep. Therefore, it is never wise to take a hot bath before going to bed. The best way is to take a bath 90 minutes before going to bed, so that when you go to bed, your body temperature just drops to the most suitable temperature for sleep.
brushing teeth: half an hour after dinner
Brushing your teeth in the morning can only freshen your breath. In fact, it is best to brush your teeth half an hour after eating, especially 30 minutes after dinner, which plays an important role in preventing dental caries. Li Shanhong, head nurse of the periodontal Department of Beijing Stomatological Hospital, said that at this time, bacteria in the mouth began to decompose food residues, and the acidic substances produced by them were easy to corrode and dissolve enamel, causing damage to teeth.
drink milk : 30 minutes before meals
Fan Zhihong, an associate professor of the Department of nutrition and food safety of the food College of China Agricultural University, introduced that the best time to drink milk is 30 minutes before meals. Because studies have found that eating the same meal, if you drink milk 30 minutes before the meal and then eat, can most effectively reduce the postprandial blood sugar response. Moreover, drinking milk 30 minutes before meals can also reduce the autonomous energy intake at meals and help prevent obesity.
eat fruit: half an hour after dinner
Che Chi, a national second-class public nutritionist, said that the sugar in fruit can be directly absorbed by the small intestine, while the staple food, meat and other mixed foods we eat at dinner contain more starch and protein, which need to stay in the stomach for a period of time before they can be digested. If you eat fruit immediately after a meal, the mixed food with slow digestion will block the fruit with fast digestion, that is, all the food will be mixed together in the stomach, which is prone to stomach bloating, pantothenic acid and other uncomfortable symptoms.
Therefore, it is better to eat fruit at least half an hour after the main meal, or between meals, such as 9-10 a.m. or 3-4 p.m.
drinking tea: 1-2 hours after dinner
Many people like to drink tea after a full meal, thinking that it can relieve boredom. In fact, at this time, a large amount of tannic acid in tea will combine with protein to form tannic protein. This substance has an astringent effect, weakens intestinal peristalsis, and easily leads to dry stools. Tannic acid in tea can also combine with iron in food to form insoluble iron salt, which interferes with the absorption of iron by human body. Therefore, it is more appropriate to drink tea about 1-2 hours after meals and after the stomach is emptied.
sun exposure: 9 a.m. and 4 p.m.
Liu Jianhang, chief physician of the dermatology department of Shanghai Ninth People’s Hospital, said that it is best to choose 9-10 a.m. and 4-5 p.m. to bask in the sun. At this time, the a beam in the ultraviolet ray is in the upper hand, which can make the human body produce vitamin D, promote the absorption of calcium and phosphorus in the intestine, enhance the anti tuberculosis and osteoporosis prevention ability of the human immune system, reduce the incidence rate of arteriosclerosis, and help to strengthen the physique and promote normal bone calcification.
afternoon nap: 13:00
Gu Ping, chief physician of the second Department of Neurology of the first hospital of Hebei Medical University, said that the best time to take a nap was around 13:00. At this time, people’s alertness is in a natural decline period, and their bodies will get a good rest. Don’t rush to sleep after dinner. It’s best to take a nap after 10-20 minutes of activity after dinner. 30-60 minutes is the most appropriate time for a healthy nap. This long rest can not only relieve fatigue, but also improve sensitivity and memory.
exercise: 16:00-18:00
Many people choose morning exercise. According to Huang Zhaoqi, a doctor of cardiovascular medicine at the Third Affiliated Hospital of Guangzhou Medical University, in the early morning, the sympathetic nerves in the body are in an excited state, and most people have relatively high blood pressure and heart rate. If you exercise in the early morning, many elderly people are more likely to have cardiovascular and cerebrovascular events.
Therefore, we do not recommend that the elderly exercise in the morning, especially the elderly patients with hypertension. The best exercise time is 16:00 ~ 18:00. At this time, the heart rhythm and blood pressure are relatively stable, which is the most suitable for exercise.
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