I received this precious email from friend as lately I have had some problems with my health. I don't want to tell it too detailed, but it does SERIOUS and makes me worry and sick so much. And I was really confused and felt hopeless when I couldn't find any solution how to have good health (before that i never take care of my health seriously because I thought I'm strong :() Only when problems came, i realized that I was in emergency. And this is the time, I HAVE TO take care of my health immediately. So these are the things I should do to protect my health and I think You SHOULD do it too, because nobody has no disease in our body. So better take care of our health before it's too late.
HOW TO HAVE A PERFECT GOOD HEALTH DAY???
7.30 a.m.
Get up.
Researchers at the University of Westminster found that, regardless of what time they go to bed, people who rise between 5.22am and 7.21am have higher levels of the stress hormone cortisol in their bloodstream. Cortisol makes you more prone to stress-induced heart attacks, so waking up after 7.21am could offer protection.
Switch on a light'
Exposing yourself to light as soon as you wake will reset the body clock which governs our sleeping and waking patterns,' says Professor Jim Horne, who runs the Sleep Research Centre at Loughborough University.
Have a glass of water.
Water is needed for thousands of chemical processes in the body. A deficiency can cause headaches, dry skin and sore eyes. A glass in the morning offsets night-time dehydration.
7.30 a.m. - 8 a.m.
Brush your teeth before breakfast.
This prevents dental erosion from food by coating the teeth with protective fluoride. Otherwise, wait half an hour after breakfast.
8 a.m. - 8.30 a.m.
Eat breakfast'
Never miss this meal as you need to stabilize blood sugar levels,' says Dr Kevin Whelan, a dietitian and lecturer in natural sciences at King's College London. Try porridge oats - they have a low glycemic index, which means they release energy slowly to make you feel fuller for longer.
Apply sun screen'
Even on cloudy or cool days, the skin can be damaged by UV rays,' says Dr Colin Holden, president of the British Association of Dermatologists.
'UVB causes skin cancer and an SPF of 15 or above will help to protect you.'
8.30 a.m. - 9 a.m.
Avoid the gym
Researchers at Brunel University in Middlesex found that athletes who train early in the morning may be more vulnerable to infections, because the immune system is at its weakest at this time.
Walk to work.
A team at the University of Massachusetts medical school found that people who walked every day had 25 percent fewer colds than those who were sedentary.
9 a.m. - 9.30 a.m.
Take off your jacket.
Tight clothes can distort posture and lead to backache, says Robin Shepherd, acting chairman of the General Osteopathic Council.
9.30 a.m.
Start your most difficult tasks.
Make a start on any demanding mental activities. Researchers at the Sleep-Wake Disorders Centre in New York found most people are at their most alert one to two hours after waking.
10.30 a.m. Take a screen break.
If you use a computer, take three-minute vision breaks at least once an hour, says Dr Kevin Lewis, of the College of Optometrists.
The lens of the eye is held by a muscle, which pushes and pulls it.
When we read on a screen, the focusing mechanism is locked in place. As a result, the muscle can tire, leading to eye strain.
'Our blinking rate - needed to keep the eye moist - also diminishes when we look at a computer screen leading to tired, gritty eyes,' he says.
11 a.m.
Have a piece of fruit.
This is the best way to tackle mid-morning sugar cravings. Have one dark green vegetable, such as spinach, and one orange or red fruit every day. The iron from the veg almost quadruples the body's absorption of vitamin C in the fruit.
12 p.m. Have beans on toast.
You need a lunch to satisfy your appetite and provide slow-release energy. 'Baked beans are full of fiber and the tomato sauce means they count as one portion of fruit and veg,' says Dr Whelan.
Chew sugar-free gum.
This stimulates the flow of saliva, which contains minerals that protect enamel under attack from sweet or acidic foods. Researchers at Glasgow Caledonian University found chewing gum suppresses appetite. Those containing Xylitol reduce harmful bacteria.
2.30 p.m. - 3.30 p.m.
Take a nap.
Our body clock is designed to have a dip in wakefulness. A University of Athens study found that people who took a nap for 30 minutes or more at least three times a week were 37 per cent less likely to die from heart disease.
4 p.m.
Have a pot of yogurt.
This will steady blood-sugar levels and prevent a post-work binge.
Probiotic yogurts may help maintain the gut by redressing the balance of bad bacteria. 'But choose diet yogurts over low-fat ones, which can contain more sugar,' says Dr Whelan.
Interspersing mid-morning and afternoon snacks with three main meals may protect the heart.
According to the Medical Research Council's Human Nutrition Unit, fatty acids in the blood remain stable when you eat little and often - this avoids the peaks and troughs linked to heart disease.
5 p.m. - 7 p.m. Go to the gym.
According to our body clock, this is the best time to exercise, says says Dr Rav Naik, an orthopaedic sports physician and GP in Sheffield.
'Our core body temperature is at its optimal level, which mean the heart and lung function at their best, muscles are warm, tendons are flexible, reaction time is at its sharpest, and the stress hormone cortisol, which can damage the immune system, is low.' Swimming is particularly good.
A 20-minute session burns 240 calories, as well as give the body a full muscle and aerobic workout.
7 p.m.
Have a daily post-work drink.
Researchers at University College London found those who drink moderately and regularly have significantly sharper thought processes than teetotallers.
This may be because alcohol can increase blood flow to the brain and so improve mental function.
7.30 p.m.
Have a light dinner.
A large meal of carbohydrates prompts a rise in blood sugar and puts the digestive system into overdrive, affecting sleep.
'It can take seven hours for food to go from the mouth into the small intestine. Too many carbohydrates can lead to fermentation in the gut, resulting in bloating and possibly disrupted sleep,' says Dr Whelan.
Opt instead for a meal high in vegetables, with smaller portions of carbohydrates and protein. Eat slowly and chew properly.
'It takes 15 minutes for your brain to recognize your stomach is full, so if you rush your food you can end up eating far more,' he says.
9.45 p.m.
Switch off the TV.
This will prevent over-stimulation of the brain that could lead to disrupted sleep. Avoid watching TV in bed for the same reason.
11 p.m.
Have a warm bath'.
Body temperature needs to fall in order to help us sleep. Though the bath itself is warm, stepping out of the water will immediately cool the body,' says Professor Jim Horne, of the Sleep Research Centre at Loughborough University.
11.30 p.m.
Go to bed.
This will allow you up to eight hours' sleep if you are getting up at 7.30am.
Though there is no set amount of time an adult needs to sleep, Professor Horne points out that on average men should sleep for around seven hours and women for seven hours and 20 minutes.
It's important to get more than five hours' sleep if you want to stay slim.
It's important to get more than five hours' sleep if you want to stay slim.
A study by Case Western Reserve University in Cleveland, Ohio, found that women who sleep five or fewer hours per night are at risk of major weight gain.
This may be because sleeping less may affect changes in the basal metabolic rate (the number of calories you burn when you rest).
Keeping to the same bedtime will also help synchronize your body clock so you sleep well.
Make sure your bedroom is dark.
Make sure your bedroom is dark.
This will maximize production of the sleep hormone melatonin. Keep the room relatively cool and avoid thick nightwear or heavy blankets.
'When body temperature is raised, it is more difficult to fall asleep,' says Prof Horne.
If, after 15 minutes, you find you can't get to sleep, read or do a jigsaw by a dim light.
P/S: Million thanks to Jacky who sent this email to me. I'm trying to do it daily. Thank once again:)
