Don’t waste the golden time after getting up in the morning. Get rid of these 4 bad habits and you will be healthier and live longer!

A day's plan begins in the morning. It's a pity to waste the golden time after getting up in the morning. How to get up correctly after waking up? How to defecate correctly? What water to drink? What time to eat breakfast? Only by changing bad habits and developing good habits can you live a healthy and long life~

Bad habits -

Getting up too early

When people are sleeping, the cerebral cortex is in a dormant and inhibited state, various physiological functions maintain low-speed operation, metabolic level decreases, heart rate slows down, blood pressure drops... When you just wake up, this "sleep inertia" will last for a short while. If you get out of bed immediately at this time, it is easy to cause insufficient blood supply to the brain , which may cause accidents such as stroke and sudden death .

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Correct approach:

When getting up, adhere to the "333" principle, that is, when you just wake up, open your eyes and lie in bed for 30 seconds, sit for 30 seconds after getting up, sit by the bed and wait for 30 seconds , and then get out of bed.

Bad Habit 2

Drink honey water and light salt water after getting up

Some people like to drink honey water or light salt water after getting up in the morning, thinking that it can help with bowel movements and detoxification , but in fact this practice is wrong.

If you drink light salt water in the morning, it is easy to exceed the total salt intake for the day, which increases the risk of diseases such as osteoporosis and hypertension.

In fact, more than 70% of the ingredients in honey are sugar, mainly fructose. Drinking honey water directly after getting up in the morning can easily increase the blood sugar concentration in the human body, which is very unfavorable for some diabetic patients.

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Some people drink honey water after getting up early in the morning to moisten the intestines and promote bowel movements, but in fact the laxative effect of honey is only effective for people who are intolerant to fructose. After these people consume fructose, their intestinal flora will be imbalanced, and they may defecate quickly or have more frequent bowel movements . However, this is not a true laxative, and over time, it will be detrimental to their health.

Correct approach:

Boiled water is the best choice for the first glass of water in the morning. Drink water in small amounts and multiple times, and do not gulp it down. The amount of water you drink should not exceed 100 ml. The water temperature should be controlled between 20℃ and 40℃, because overly hot water increases the risk of esophageal cancer.

Bad Habit 3

Inattentive bowel movements and prolonged bowel movements

The standing reflex after getting up in the morning is beneficial to promote large intestine movement and produce the urge to defecate. Therefore, after getting up in the morning is the time when the large intestine is more active. Many people will try to defecate at this time, which is the right thing to do.

But some people are used to playing with their mobile phones, or reading books and newspapers while defecating, and staying in the bathroom for more than half an hour. This practice is wrong. Not only will it make defecation difficult, it may also cause hemorrhoids.

Correct approach:

When defecating, you should concentrate on defecating , not doing other things, and focus on defecating. It is recommended that each defecation time should not exceed 10 minutes . Secondly, you should not use too much force when defecating, especially the elderly, otherwise you may suffer from sudden death, cerebral vascular rupture and other accidents.

Bad Habit 4

Not eating breakfast on time

Not only should we eat breakfast, but we should also eat it as early as possible. For people who work or go to school, time is tight in the morning. Some people may choose not to eat breakfast in order to sleep a little longer, or eat breakfast after arriving at work or school. This practice increases the risk of stomach problems and gallstones , and may also cause obesity and a decline in cognitive ability .

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A study published in Nature Communications in 2023 found that eating breakfast before 8 a.m. and dinner before 8 p.m. can prevent cardiovascular disease; eating breakfast after 9 a.m. and dinner after 9 p.m. is associated with a higher risk of cardiovascular disease.

In addition, a study published in the International Journal of Epidemiology in 2023 also showed that compared with participants who habitually ate breakfast before 8 o'clock, participants who ate breakfast after 9 o'clock had a 59% higher risk of developing type 2 diabetes.

Correct approach:

Breakfast time is preferably between 7 and 8 o'clock. Food needs to contain carbohydrates, protein, lecithin, vitamins and minerals. Based on the above principles, two energetic breakfasts are recommended:

1 cup of milk + 1 egg + 2 slices of whole wheat bread + 1 tomato;

1 cup of soy milk + 1 sesame seed bun with beef and lettuce + 1 handful of nuts (walnuts, pine nuts, etc.).

Planning and production

Source: CCTV Life Circle

Reviewer: Tang Qin, Director and Researcher of the Science Popularization Department of the Chinese Medical Association

Editor: Yinuo

Proofread by Xu Lailinlin