3 habits when waking up in the morning of the longevity that you should follow
According to experts, if you want to practice good habits for health and live longer, timing is very important. In which, before going to bed and early in the morning when waking up are considered two “golden time frames” to do this.
Not only Japan but most of the longevity people around the world share the following 3 habits in the morning:
1. Gentle exercise
One of the reasons why dangerous diseases are getting younger and younger is because young people are very inactive. To have good health, increase resistance and live a long life, daily exercise is very necessary.
Morning exercise does not focus on intensity but focuses on regularity and regularity. You should go for a light walk, short jog, bike ride, aerobics, or jump rope 200 – 500 times. The subjects that enhance flexibility such as yoga, meditation, Tai Chi, etc. are also very suitable.
If you’re too busy to leave the house or don’t have enough time for a short workout, at least stretch in bed. The secret to a healthy, long life lies in the way you wake up, namely, don’t get up and get out of bed right away.
Lie down for 10 – 30 seconds, then spend 3 – 5 minutes doing stretching exercises in bed. Remember to practice more movements related to the respiratory system, affecting the muscles of the neck and back.
2. Drink 1 cup of warm water
Fifteen minutes from the moment you put your feet in bed is the best time of day to drink water.
After a long sleep, the body will definitely fall into a state of lack of water and the viscosity of the blood is also relatively high. Therefore, 1 cup of water will help the body be replenished with enough water, blood circulation is also smoother. Can reduce the risk of thrombotic and cardiovascular diseases, reduce edema and slow down skin aging. Preferably warm water about 30-45 degrees Celsius.
At the same time, drinking water at this time is similar to the action of awakening the digestive and excretory systems. As a result, the intestines, liver, kidneys, and stomach will work better, detoxify as well as make bowel movements and urination more convenient. Persistence for a long time will repel many diseases, help you strengthen your immune system and stay young longer.
However, it should be noted that only 200-400ml should be taken to avoid water retention that causes edema, poor color, and burden on the digestive system. Drink slowly, taking small sips instead of rushing to get the best results.
3. Have a moderate breakfast
Skipping breakfast is one of the leading causes of many diseases, “cutting” life expectancy. However, busy life or sleeping habits make daily breakfast difficult for most young people.
A study by the American College of Cardiology found that breakfast skippers had an 87% higher risk of dying from cardiovascular disease and a 19% increased risk of all-cause mortality. In particular, skipping breakfast regularly will very quickly lead to stomach and liver diseases.
However, if you want to prevent diseases and have a long life, you need to eat breakfast in the right way. First, the best time to eat breakfast is 20-30 minutes after waking up. If not, also try to eat within 6-8 hours. Second, breakfast should not be too full or too short. According to the recommendation of Columbia University (USA), each person needs to provide between 350 – 500 calories at breakfast.
Priority should be given to low-fat, high-fiber foods, to help keep you full for a long time such as eggs, yogurt, oatmeal, chia seeds, fresh cheese, vegetables, etc. seasoned dishes with a lot of salt.
Source and photo: Aboluowang,Asia One, Eat This
at Blogtuan.info – Source: Kenh14.Vn – Read the original article here
