An hour in the morning is worth two in the evening.
After getting up in the morning, there are three things to do and three things that cannot be done.
Dr. Clove will talk about it one by one. I hope these tips can make you have a good day and a healthy start.
One of the three things to do-drink some water
Without eating and entering water overnight, breathing, perspiration and urination are still in progress. These physiological activities will consume a lot of water.
Timely and appropriate replenishment of water can increase circulating blood volume. If you feel thirsty when you get up early, you need to replenish water even more. This will not have adverse effects on digestion and absorption of breakfast afterwards, but may also stimulate appetite and help digestion.
< < Dietary Guidelines for Chinese Residents (2016 Edition) > > Suggestions:
After getting up in the morning, you can drink 1 cup (200ml) of water on an empty stomach, and you can drink a small amount of water many times.
However, patients suffering from kidney diseases or some metabolic diseases decide the amount of water to drink under the guidance of doctors, so as not to burden the body and aggravate the original diseases.
Light salt water, coffee and honey water are not particularly recommended. A cup of plain warm boiled water is the best choice.
One of the three things to do-to ventilate the bedroom
In summer, many people will close the doors and windows and turn on the air conditioner at night. After sleeping all night, sometimes there will be a stuffy smell in the room.
After getting up early, be sure to open the windows and doors to let the air circulate.
Window ventilation is conducive to maintaining the freshness and relative humidity of the air in the house. The air circulates and can also blow away some pathogenic bacteria. Let the sun shine in again, which is healthy for both body and mind.
In addition, there is no need to fold up the quilt immediately, dry the quilt properly, spread it out, and cover up the sweat all night.
When the weather is fine, remember to bask in the sun, kill and sterilize the quilt under ultraviolet rays, and cover it at night, which is drier and more comfortable.
One of the three things to do-to have a good breakfast.
< < Dietary Guidelines for Chinese Residents (2016) > > > It is suggested that:
Breakfast should provide 25% ~ 30% of the total energy throughout the day to ensure the energy for exercise, work and activities throughout the morning.
Not only that, breakfast food should be diversified.
Vegetables, fruits, whole grains and egg milk are preferred. High-quality protein and sufficient dietary fiber can help eliminate hunger and prolong satiety so as not to starve early. Appropriate amounts of fruits and vegetables can provide the body with sufficient vitamins and minerals.
For those who are accustomed to eating soya-bean milk and fried dough sticks every day, they may as well add an apple or banana. For those who are accustomed to rice congee steamed bread, they may as well add some simple cold or blanched dishes and an egg.
Three Things Don’t Do-Don’t Get Up Too Soon
After waking up, you can lie still for about 5 minutes, stretch yourself several times, move your hands and feet in bed to fully stretch your joints, and then slowly get up and get out of bed.
Friends with hypertension also need to pay special attention to [morning high pressure].
Controlled by the body’s biological clock, blood pressure will have a small peak after getting up early. Physiologically, systolic and diastolic blood pressure during awakening usually increases by 10% ~ 20% compared with sleep.
Early morning hypertension is an important risk factor for high incidence of cardiovascular and cerebrovascular events.
In addition to the old points that hypertension patients need to pay attention to, reasonable and standardized use of antihypertensive drugs is the key to effectively manage morning blood pressure, and the best blood pressure control scheme should be to ensure that the antihypertensive effect covers the whole 24 hours.
Three Things Don’t Do-Don’t Exercise Strenuously in the Morning
It is a good habit to get up in the morning to exercise.
What needs to be reminded is to pay attention to the amount of exercise, not too intense. Especially those friends who have high blood pressure in the morning.
For these friends, it would be safer to avoid the 6: 00 ~ 10: 00 period and arrange the exercise time in the afternoon or evening.
In addition, before carrying out the exercise plan, it is best for doctors to evaluate their health status and choose the exercise mode and exercise time with corresponding intensity for specific chronic diseases.
Choose suitable sneakers and comfortable and loose sportswear. Warm up fully before exercise.
You can eat less and drink less water first to avoid gastrointestinal discomfort and hypoglycemia during exercise.
You can choose to exercise with your partners, so that everyone can take care of each other and have more fun in sports.
One of the three things not to do-don’t defecate too hard
The habit of regular defecation is certainly good. After getting up in the morning, intestinal peristalsis gradually becomes active, which may indeed produce defecation.
However, it is more dangerous for middle-aged and elderly friends to insist on defecating if they do not have the will to defecate.
Some people, there are hypertension, arteriosclerosis and other conditions, cardiovascular and cerebrovascular elasticity is poor, can’t bear too much pressure. Breathe-hold force, there is the possibility of inducing blood vessel rupture and hemorrhage. In addition, hard force, there will be the possibility of anal fissure.
If you have a sense of defecation, go to the toilet as soon as possible. It is really impossible to discharge it. Under the guidance of a doctor, you can try lactulose, Kaisailu and other drugs to help defecate or soften feces.
In short, if you have the habit of defecating in the morning, then you can solve the problem smoothly. If you don’t want to go to the toilet in the morning, you don’t have to try your best to expel some what at this time.
Do you understand this early morning [three wants three don’t]?
May all readers and friends be healthy and energetic to welcome the arrival of the new day.
Good morning!