45-59 years old is the golden age. 'No rush' for getting up early and 'No 4' before going to bed, healthy and longevity

45~59 years old is the golden age of life, but in fact it is also the most difficult stage in life.

From 45 to 59 years old, there are old and young people, and the pressure will be greater at this time. If you want to spend this age group healthy and safe, you must develop good habits.

Especially before getting up in the morning and before going to bed at night, you should pay attention to your behavior habits, so as to help your health and prevent diseases.

Get up early "3 no rush"

Do not rush out of bed after waking up

Don't rush to get up after waking up in the morning. The best option is to lie on the bed with your eyes open for about two minutes, then sit down to the side of the bed for two minutes after you get up, and then stand up and exercise after a minute or so.

This can make the blood circulation in your body more stable, otherwise it is easy to cause a sudden increase in blood pressure, dizziness or accidental falls.

For patients with high blood pressure, 6:00-10:00 in the morning is "black time". Only by developing good habits can we avoid emergencies and prevent diseases.

Do not exercise vigorously in the morning

Don't rush to vigorous exercise after getting up in the morning, this will stimulate the sympathetic nerve, overexcited will also disrupt the autonomic rhythm, make people tense and anxious all day long, and even induce cardiovascular disease.

So don't do strenuous exercise when you get up in the morning. If you like to exercise in the morning, you should focus on yoga, Tai Chi, etc. And don't get up too early or too late to exercise, it depends on the temperature in the morning.

Don't rush to finish breakfast

Breakfast is very important for a day. Eating breakfast in a hurry will affect digestion and even cause gastrointestinal diseases. Therefore, breakfast must be eaten slowly, preferably in about 15 minutes.

In addition, don't eat too greasy breakfast, eat more light food, it will help to reduce the burden on the stomach, and also help to supplement the body with sufficient nutrients.

"4 don't" before bedtime:

don't drink before bed

Sleeping time at night is also the best time for the human body to nourish the liver. Drinking alcohol before going to bed will increase the burden on the liver.

The liver itself has been working all day. If you drink alcohol at night, it will make the liver work overtime, which will also affect the quality of sleep, and it is difficult to achieve deep sleep.

Don't get emotional before bed

Excessive emotional agitation will also make the nerve center excited or disordered, making it difficult to fall asleep, and insomnia will become more and more serious.

So don't be emotional before going to bed, ensure high-quality sleep, learn to self-regulate emotions, and be more conducive to health and longevity.

Don't play with your phone before bed

Playing with mobile phones seems to be a common problem for many people, especially staying up late to play mobile phones, but this behavior not only damages people's eyes, but also increases damage to the liver.

Chinese medicine believes that long-term vision damages the liver. The liver opens the eyes to the eyes. If the liver blood is insufficient, the eyes will become dry and the vision will be blurred.

Don't drink coffee before bed

Drink coffee before bed unless you don't want to sleep anymore.

The caffeine contained in coffee has the effect of stimulating the nervous system, which is not conducive to sleep, and coffee also has a diuretic effect. Drinking too much coffee will increase the amount of urination and affect sleep.

In addition, strong tea contains a lot of caffeine. I hope you don't drink this irritating drink before going to bed.

Don't smoke or drink. Alcohol and cigarettes are both first-class carcinogens, which can cause serious damage to the liver and lungs, especially cigarettes. A single cigarette produces more than 7,000 chemicals, including 69 carcinogens.

Some people think that drinking moderate amounts of alcohol can help improve sleep. In fact, you are undoubtedly overdrafting your own health, and it is easy to increase the damage to the liver and increase the risk of children. If you don’t want your body to get sick, stay away from cigarettes and alcohol. a carcinogen.

Do not stay up all night. Often staying up late also lays the groundwork for Alzheimer's disease. Many people are under a lot of stress in life, which leads to more and more severe symptoms of insomnia. If you cannot ensure adequate sleep, it will only affect your physical fitness and the function of various organs in your body will gradually decrease.

At this time, it is easy to increase the risk of high blood pressure, diabetes, Alzheimer's, neurasthenia and other diseases, and may also lead to a decline in people's memory, which is not conducive to health.

Don't stop exercising. Sitting and not exercising for a long time has also become a common problem for many people, but some people do not realize the harm caused by sitting and not exercising for a long time. Gastrointestinal diseases, etc.

In addition, sitting for a long time and not exercising will also cause joint problems, excess calories, fat accumulation, and lead to high blood sugar, high blood lipids and other diseases. Therefore, even if you do housework, you should move appropriately every day.

Don't gossip. Nowadays, more and more people are suffering from the disease of wealth, mainly because of excessive intake of nutrients. Often eating some high-fat foods will often increase the incidence of obesity, high blood lipids, diabetes and other problems.

It will also increase the burden on the detoxification organs, induce fatty liver, etc., so you must control your diet, keep seven full, avoid high sugar and high fat, and eat more fresh vegetables and fruits.

If you want to maintain the health of your body, you must develop good living and eating habits, not only to have enough sleep, proper exercise, but also to maintain a positive and optimistic attitude, which will help improve physical fitness and prevent diseases. Longevity will also be with you.

health broadcaster