Five golden points in a day to keep healthy in summer

Five golden points for health preservation in summer? In the hot summer, people's physical condition will also change accordingly. For this reason, people must pay attention to summer diet conditioning. So do you know when is the best time for health preservation in summer?

1. Work and rest time

People's daily routines should conform to the characteristics of summer's long days and short nights, and it is suitable to go to bed late and get up early. But to ensure that you are in good spirits, you should not go to bed too late at night. The best time to go to bed should not exceed 12 o'clock. Traditional Chinese medicine advocates that people must take a nap at noon. Zi is from 11 pm to 1 am the next morning, and noon is from 11 am to 1 pm. This schedule is in line with seasonal changes and the health needs of the human body.

Some people think that as long as they maintain an 8-hour work and rest schedule every day, it doesn’t matter what time they go to bed and get up. This idea is incorrect. People have a certain biological schedule. Even if they sleep for 8 hours, if the schedule does not meet the requirements, their mental state will be greatly affected.

Going to bed too late can cause certain damage to the liver function, and will also make the skin rough and the complexion pale.

In addition to strictly adhering to the work and rest schedule, you must also control your emotions before work and rest. Before going to bed, keep calm, avoid excessive anxiety and excitement, and try to avoid overeating and strenuous exercise.

Keep a regular schedule, formulate a summer schedule, strictly adhere to it, and develop the habit of going to bed on time. It will be easier to eliminate the interference of climate on sleep, fall asleep quickly, wake up naturally in the morning, and feel comfortable after waking up.

2. Meal time

Modern office workers do not have the habit of eating breakfast due to time and weight loss. In fact, after we sleep for 8 hours, the body has no energy replenishment and the cells have consumed all the energy. Therefore, the body urgently needs to replenish energy at this time, and in the morning, the body also needs to replenish a lot of nutrients, especially protein, because protein cannot be stored in the body and has been consumed in the circulation. The best time to eat breakfast is within an hour after waking up, around 7:30-8:30.

Another best time to eat is within half an hour to 45 minutes after exercise. At this time, the biochemical enzymes that consume energy are most active, while the hormones that store energy are inhibited at this time, that is, the chance of energy being converted into fat is reduced. If you eat at this time, carbohydrates will be consumed immediately to replenish glycogen. During exercise, glycogen concentration decreases. After exercise, the body needs protein to help muscle tissue recover and grow, and this process requires fat as energy.

3. Tea time

The best time to drink tea in summer is one hour after a meal. Avoid drinking tea two hours before bedtime or on an empty stomach. Because drinking tea on an empty stomach dilutes the gastric juice, reduces the function of gastric acid, hinders digestion, and affects the absorption of protein, it can easily cause inflammation of the gastric mucosa. It is best not to drink tea two hours before going to bed, otherwise it will make the mind too excited and affect sleep, or even cause insomnia.

In addition to paying attention to the time of drinking tea, we should also try to avoid drinking too strong tea. Tea can usually stay in the human body for about 3 hours, and strong tea stays in the body longer. This way, the tea alkali accumulates too much in the body and causes neurological disorders. Due to the effect of tannic acid in tea, the function of intestinal mucosa to secrete mucus can be reduced, resulting in constipation. The usual amount of tea is 5 to 10 grams per day, divided into two times.

4. Exercise time

The weather is hot in summer and the temperature is too high. In order to avoid heat stroke. Many people choose to go out for exercise in the morning and evening. However, exercising in the morning is not necessarily better the earlier you do it, because the carbon dioxide concentration in the air will be too high in the morning, which can induce asthma, cardiovascular disease, etc.

In fact, the best time to exercise in summer is two hours after dinner. The carbon dioxide concentration in the air is lower, the oxygen content in the air is high, and the temperature is also lower at this time, which is more suitable for exercise.

In addition to choosing the right time to exercise, we must also pay close attention to the venue and sports events. In addition to choosing the exercise time, you should also choose the sports venue reasonably and avoid exercising for a long time in a hot and humid venue. When exercising in the summer, you must start with low intensity and short duration to allow the body to slowly adapt to the hot weather and avoid exercising in the sun for a long time. Choose appropriate sports and avoid being too aggressive. Choose the right amount of exercise according to your physical condition to achieve the purpose of physical exercise.

After exercise, you should replenish water in time. The correct way to replenish water should be to drink sports drinks or drinks with sugar and salt. In addition, you should drink small amounts of water multiple times during exercise, because the blood is on the surface of the muscles during exercise. Drinking water in large gulps may dilute the blood in the stomach, affecting your appetite and even causing stomach pain. Drinking some cool water at a temperature of about 10℃, rather than ice water, is the best choice. In addition, it is best to drink some slightly cool vegetable soup after exercise, which can quench your thirst and replenish water and vitamins.

5. Time to eat fruit

Fruits are rich in nutrients and bioactive substances that are beneficial to health. Their health benefits have been deeply rooted in people's minds. Choosing the right time to eat is as important as choosing the right fruit.

In the morning, you can choose fruits that are not too acidic or astringent, such as apples, pears, and grapes. After a night's rest, the human gastrointestinal tract is still being activated and the digestive function is not strong. Therefore, it is suitable to choose fruits that are not too acidic. After meals, you can choose some fruits that can increase the activity of digestive enzymes, promote fat decomposition, and help digestion, such as pineapple, papaya, kiwi, orange, and hawthorn. Before going to bed, you can eat fruits such as longan that have the effect of calming the body and helping sleep. Avoid eating fruits with too much fiber and sugar content before going to bed, as it will affect gastrointestinal function.

A regular lifestyle can enable the cerebral cortex's regulatory activities in the body to form a rhythmic conditioned reflex system, which is a necessary condition for health and longevity. The best way to develop regular living habits is to actively arrange a reasonable daily routine, including sleeping, getting up, eating, working and studying, exercising, defecating, and bathing at regular times. Arrange life in an orderly manner so that people can work and study in a vigorous and energetic manner. This will be of great benefit to human health and longevity.