An hour in the morning is worth two in the evening.
Get up, wash, do morning exercises, breakfast, a series of familiar steps can no longer be familiar with, are there any points what needs old friends to pay attention to?
Dr. Clove summed up the following 7 points. I hope these practical little knowledge and suggestions can make your beautiful day start healthily.
1. Don’t get up quickly, pay attention to blood pressure
If you wake up immediately dressing and getting up, it is easy to feel dizzy. After waking up, you can lie still for about 5 minutes, stretch several times, move your hands and feet in bed, make your joints fully stretch and move, then look at the articles in the health headlines for a while (ha, ha, ha), 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:
About 40% of myocardial infarction and 29% of sudden cardiac death occur in the early morning. The probability of stroke in the morning is also 3-4 times higher than that in other periods.
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.
Therefore, it is recommended to know your blood pressure within one hour after getting up. If your blood pressure increases after getting up in the morning, you can ask your doctor to see if you need to change your medicine or adjust the medication time.
2. Keep warm and leave bed and dress in time.
If there is heating, the temperature difference will not be too large when you come out of bed.
However, old friends who live in rooms without heating, coal stoves or air conditioning need to pay attention to keeping warm after getting up.
In order to maintain body temperature, the human body will contract small blood vessels and reduce the heat dissipation when blood flows through the skin. This regulation of contracted blood vessels is helpful to maintain body temperature, but it may cause cardiovascular and cerebrovascular events, which are often referred to as myocardial infarction and cerebral infarction.
Ensuring body temperature can reduce the risk of cardiovascular and cerebrovascular accidents.
Therefore, after getting up, the elderly should remember to dress and wear socks in time, and even sit on the bed slowly. After wearing autumn clothes, trousers and sweaters under the bed, they can lift the quilt and get out of bed.
3. Brush your teeth and don’t forget
Saliva secretion will be greatly reduced during sleep, and bacteria in the oral cavity will increase after one night. The main purpose of brushing teeth in the morning is to remove bacteria from the oral cavity.
Only by reducing bacteria can oral problems be reduced. Don’t be lazy and don’t brush your teeth.
As for whether the brushing time is before breakfast or after breakfast, there is no strict limit. Everyone can arrange it according to their own habits, and there is no difference between right and wrong.
If you brush your teeth before meals, you’d better rinse your mouth carefully after meals.
4. Wash your face hot and cold water, which varies from person to person.
Hot water is conducive to washing and removing the grease on the skin surface. It is clean and warm and comfortable after washing.
Cold water shrinks pores, makes skin look firm and smooth, and wakes up after washing.
So the what temperature of face washing water is more appropriate?
The dermatologist’s advice is:
According to [skin quality], choose the water temperature for washing face.
- Dry skin, do not use hot water; Oily skin, hot water is better, 38 ~ 40 ℃ is good, slightly higher than the skin surface temperature but will not feel hot; Allergic skin, with warm water, about 35 ℃, is basically the same as the skin surface temperature, which can avoid irritation to sensitive skin.
After washing, remember to dry. Remaining water stains will make the skin on the face more likely to become dry.
5. Drink water, drink what, how much?
Do you want to drink water in the morning? Yes.
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, especially if you feel thirsty when you get up early, it is good to drink some water. It will not have adverse effects on digestion and absorption of breakfast afterwards, and 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.
6. Breakfast is very nutritious.
Have a full 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.
Breakfast foods are 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.
Accustomed to eating soya-bean milk fried dough sticks every day, you may as well add an apple or banana. Accustomed to rice congee steamed bread, you may as well add a simple cold mix or blanch and an egg.
7. Morning Exercise Safe and Effective Exercise Methods
Friends who have regular exercise habits can continue according to their own habits. However, if there is smog, it is still recommended to stay indoors for exercise.
What needs to be reminded is those friends who have hypertension in the morning.
It is not recommended that these friends take strenuous activities between 6: 00 and 10: 00. It will be safer to arrange the exercise time in the afternoon or evening.
The following suggestions are routine suggestions and are applicable to every old friend who exercises:
- Before launching the campaign plan, Assess health status, For specific chronic diseases, Choose the exercise mode and exercise time with corresponding intensity. Choose the sports shoes that fit your feet, Comfortable and loose sportswear. Warm up well before exercise, step by step, to prevent injuries. If there is pain and discomfort during exercise, stop first. Remember to replenish water. You can exercise with your partners, so that everyone can take good care of each other. When doing outdoor sports, pay more attention to the surrounding environment-weather conditions, whether the road is smooth and strangers.
Do you know these 7 things early in the morning? May all readers and friends be healthy and energetic to welcome the arrival of the new day.