A study by the World Health Organization has shown that lifestyle plays a crucial role in human health and longevity, accounting for about 60%. The remaining factors affecting health include genetics, social factors, healthcare conditions, and climate.
From these figures, we can clearly recognize the important role of lifestyle in determining our health and lifespan. Applying the principles of “3 things not to do when waking up early, 3 things to do before going to bed” not only helps improve health but also keeps our lives free from many health issues, ensuring a healthy life without the need to worry about regular doctor visits.
“3 don’ts” after waking up in the morning
Don’t get up in a hurry
When waking up in the morning, avoid getting up immediately as the body hasn’t had time to adjust. Sudden movements from a lying position to a standing position can cause dizziness, affect the skeletal system, and lead to lower back pain or nerve impairment. For older people and those with high blood pressure, heart problems, or disc herniation, this can be even more risky. Instead, take 5 minutes lying in bed, stretch your muscles, arms, legs, and then slowly sit up.
Don’t skip breakfast
Breakfast is important for replenishing energy after approximately 10 hours of sleep. Skipping breakfast can make the body endure long periods without eating, leading to increased blood pressure in the morning and hormonal imbalances. Maintain the habit of having breakfast to maintain good health and stable weight.
Don’t exercise too early in the morning
Exercise is beneficial for health, but it’s not advisable to exercise too early. Exercising immediately after waking up can increase blood pressure and the risk of cardiovascular and cerebrovascular accidents, especially in the autumn and winter seasons. The best time for exercise is about 1 hour after waking up in the morning, helping the body adjust and prepare better for physical activities.
“3 dos” before going to bed at night
Maintain dinner with an appropriate amount of food and adhere to a reasonable schedule to optimize your health and sleep.
Control dinner portions
Choose a dinner time before 8 p.m. and limit food intake to reduce the burden on the digestive system. Eating heavily in the evening can cause discomfort when lying down, disrupt sleep, and can lead to fat accumulation in the body, causing obesity and health problems.
Avoid intense exercise before bed
Engaging in strenuous physical activity before bedtime can stimulate the brain and affect sleep quality. This can lead to shallow sleep and fatigue the next day. Limit intense exercise about 2 hours before going to bed to maintain better sleep.
Avoid using electronic devices
Mobile phones and other electronic devices emit light that affects the production of melatonin in the body, causing sleep deprivation. If avoiding the use of devices is not possible, reduce the brightness and control the usage time to minimize negative effects on sleep. Limit the use of electronic devices at least 1 hour before going to bed to reduce psychological stress and support the process of falling asleep.
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