As the saying goes, “the weather, the place and the people are harmonious”, it is also very important to master the correct schedule in health care. Recently, the American magazine prevention summarized that there is a red and black timetable for physical health, reminding people to pay careful attention to the dangerous moments that are harmful to health on the black list, and to grasp the moments that are harmful to health on the red list to achieve twice the result with half the effort.
blacklist
Every day: high incidence of cardiovascular and cerebrovascular diseases in the morning. After investigating 4769 patients with myocardial infarction, the World Health Organization found that 28% of them developed the disease from 6 to 10 a.m. Therefore, this period is called the “devil’s time” of cardiovascular and cerebrovascular diseases. Xu Chengbin, the first director of the Department of Cardiology of Peking University People’s Hospital, said that when people sleep at night, all systems of the body are in a semi dormant state. When I wake up in the morning, my heart rate changes from slow to fast, which increases the substances that cause blood vessels to contract and clot, and makes me prone to thrombosis. If you wake up suddenly, your blood pressure will not rise at once, and you will have dizziness, nausea, weakness of limbs and other symptoms. Therefore, don’t get up in a hurry after waking up. You should lie down and exercise your limbs and head, and get up after 3 minutes.
Weekly: Monday is the most irritable day. A Finnish study found that the morbidity and mortality of cardiovascular and cerebrovascular diseases on Monday were 40% higher than those on other days of the week. According to a survey involving 3000 people in the UK, about 60% of office workers said that 1 / 4 of them had insomnia on Sunday and 46% could not concentrate on their work on Monday. As for this “Monday anxiety disorder”, Ji Jianlin, a professor of medical psychology at Zhongshan Hospital Affiliated to Fudan University, believes that it is not a disease in the medical sense, but a physical and psychological discomfort reaction caused by the “inertia” of the relaxed state on weekends and the sudden “braking” of tension. It is suggested to clean up your desk on Friday afternoon and make a list of what to do next week, which can reduce your anxiety on Monday.
Every month: Gout and asthma are easy to attack on the full moon night. Scientists combined more than 50 studies and found that the number of visits on the night of the full moon was 3.6% more than usual. The incidence rate of gout and asthma will soar at the full moon. Moreover, a Swedish study found that the average sleep time of the subjects on the night of the full moon was 25 minutes less than usual, and men were more affected.
Every year: the probability of myocardial infarction injury is high in cold winter. According to a survey by the Free University of Berlin in Germany, sudden death often occurs in cold seasons. Cold easily leads to cardiovascular spasm. For heart patients, it may induce large-scale myocardial infarction and lead to sudden death. In particular, the elderly have poor adaptability to temperature changes. Cold will cause vasospasm, increase blood pressure, and cause vasodilation dysfunction. Therefore, when the elderly go out, they should wear warm clothes and shoes, as well as masks and hats. In addition, Gou Bo, a professor of the sports medicine teaching and Research Office of Xi’an Institute of physical education, pointed out that the low temperature in winter reduces the extensibility of human muscles and makes joints stiff, which is easy to cause muscle strain and joint sprains. It is recommended that the warm-up before exercise be extended to 10 ~ 15 minutes. The elderly had better exercise after 9 o’clock when the temperature rises.
Red List
The best time to get up: after 7:21. A study by the University of Westminster found that it is best to get up after 7:21, because if you get up between 5:22 and 7:21, the substances in the blood that may cause heart disease will increase.
The best time for sunbathing: 10:00 and 16:00. Hong Zhaoguang, chairman of the cardiovascular disease Committee of the China geriatric health association, said that it is best to bask in the sun from 10 a.m. to 11 a.m. Because the ultraviolet ray in the sun is low at this time, it can make people feel warm and soft, promote metabolism, and avoid hurting the skin. There are many X-ray components in the ultraviolet rays from 16:00 to 17:00, which can promote the absorption of calcium and phosphorus, strengthen the constitution, and promote normal bone calcification. It is also a good time.
The best time for learning: 10:00 ~ 11:00 and 20:00 ~ 21:00. During this period, the hormone secretion rhythm of the human body is the strongest, and the mind is the clearest and keenest. You can use this time to do intelligence problems, arithmetic and so on, which is helpful to exercise your brain.
The most suitable time to eat health products: vitamins in the morning, iron in the evening, and calcium before bed. “Usage and dosage” will be clearly marked on the general drug instructions, and the supplementation of vitamins, calcium and other nutrients should also follow the best time. The latest research points out that 8 a.m. is the best time to take vitamins, and 19 a.m. is the best time for the human body to absorb iron, and it is the best time to supplement calcium before going to bed.
The best time for fitness: 16:00 ~ 18:00. At this time, all physical indicators reach the most suitable level for exercise: the highest body temperature; Muscle strength and elasticity are the strongest; Better lung capacity and heart function; Most sensitive to vision and hearing; The whole body coordination ability is the best. It is suitable for ball games and aerobic exercises that consume fat.
The best time to adjust immunity: 21:00 ~ 23:00. This period is the time for the immune system to adjust. It is recommended not to watch TV or surf the Internet, but to choose relaxation activities such as listening to music. Classical music belongs to bass wave music, which can make you feel more peaceful. Listening to classical music for more than half an hour can help regulate your immune ability.
The best time for extra meals: 10:30 and 15:30. At about 10:30, the metabolism speed of the human body becomes faster, and energy needs to be supplemented. In particular, students, office workers and other brain users can drink a glass of milk or yogurt; The interval between lunch and dinner is long. From 15:00 to 16:00 in the afternoon, the glucose content in the body decreases. At this time, eating some fruit or a handful of nuts can avoid slow thinking and prevent bad emotions such as irritability and anxiety.
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