Maximizing Your Daily Routine: A Science-Based Guide to a Healthier You

7:00 am: Wake up

Researchers from the University of Westminster in the UK found that individuals who wake up between 5:22 to 7:00 am had a high amount of a substance in their blood that could lead to heart disease. Therefore, it is more beneficial to health to wake up after 7:00 am. Turn on the desk lamp. "As soon as you wake up, turn on the light. This will readjust the body's circadian clock and regulate your sleep and wake patterns," said Jim Horn, a professor at the Sleep Research Center of Loughborough University. Drink a glass of water. Water is an essential substance for thousands of chemical reactions in the body. Drinking a glass of water in the morning can replenish water deficiency from the night.

7:00-7:20 am: Brush your teeth before breakfast

Brushing your teeth before breakfast can prevent tooth corrosion because after brushing, a protective layer containing fluoride can be applied to the outside of the teeth. Alternatively, wait half an hour after breakfast before brushing, "said Gordon Watkins, a health and safety researcher at the British Dental Association.

7:20-8:00 am: Have breakfast

"Eating breakfast is a must because it helps maintain stable blood sugar levels," said a dietitian and nutritionist at King's College London. For breakfast, you can eat oatmeal congee, which has a low glycemic index.

8:30-9:00 am: Avoid exercise

Researchers from Brunel University have found that athletes who exercise in the morning are more likely to contract diseases because the immune system is weakest at this time. Walk to work. Researchers from the University of Massachusetts School of Medicine have found that people who walk every day have a 25% lower risk of catching a cold than those who sit and don't exercise for a long time.

9:30 am: Start the most difficult work of the day

Researchers at the New York Sleep Center have found that most people are most alert within one or two hours of waking up every day.

10:30 am: Rest your eyes off the screen for a while

If you work on a computer, give your eyes a 3-minute rest for every hour of work.

11:00 am: Eat some fruits

This is a good way to solve the problem of decreased blood sugar in the body. Eating an orange or some red fruits can supplement both iron and vitamin C levels in the body.

12:30 pm: Add some legumes and vegetables to the bread

You need a delicious lunch and the ability to slowly release energy. Baked legumes are rich in fiber, and tomato sauce can be used as part of vegetables, "Dr. Villen said.

1:00-2:00 pm: Take a short lunch break

A study by a university in Athens found that individuals who take a 30-minute or longer lunch break every day, at least three times a week, have a 37% lower risk of dying from heart disease.

4:00 pm: Drink a glass of yogurt

This can stabilize blood sugar levels. Drinking yogurt between meals every day is beneficial for heart health.

5:00-7:00 pm: Exercise

According to the body's circadian clock, this time is the best time to exercise, said Rival Nick, a Kinematics doctor at Sheffield University.

7:30 pm: Eat less for dinner

Eating too much dinner can increase blood sugar levels, burden the digestive system, and affect sleep. For dinner, you should eat more vegetables and less calorie and protein-rich foods. Chew carefully and swallow slowly when eating.

8:00 pm: Watch TV or study

Watching TV at this time to relax can help with sleep, but it is important to avoid watching TV in bed as it can affect the quality of sleep.

10:00 pm: Take a hot bath

"Properly lowering the body temperature helps relax and sleep," said Professor Jim Horn of the Sleep Research Center of Loughborough University.

10:30 pm: Go to bed

If you wake up at 7:00 am, falling asleep now can ensure that you enjoy sufficient sleep.

Any attempt to change the body's circadian clock can lead to inexplicable diseases. It is too late to regret 35 years later.