Many middle-aged and elderly people "can't sleep and wake up early", but Laura, a registered dietitian in the United States, says that you can only live a high-quality day if you get enough sleep and your brain is fully rested. If you wake up early at five or six in the morning, you might as well let yourself sleep as much as possible. If you really can't sleep, you can close your eyes, or lie in bed and massage your abdomen and rub your hands, which will help to ensure your energy.
6: 30: Do stretching exercises.
Exercise is an accelerator to start a day's vitality. Ansel said that when your body is fully awake from sleep, short-term exercise can speed up metabolism and improve your mood throughout the day. Simple exercise every morning 10 ~ 20 minutes. It is suggested to give priority to gentle and gentle exercise, such as stretching, walking, yoga and Tai Ji Chuan. You can prepare sports shoes and sportswear before going to bed at night.
7 ~ 8 o'clock: Have a nutritious breakfast.
Starch foods such as steamed stuffed buns, fried dough sticks and sesame cakes are the main force on most people's breakfast tables. However, Zhu Huilian, a member of the Geriatric Nutrition Branch of the China Nutrition Society and a professor at the School of Public Health of Sun Yat-sen University, believes that people need a nutritious breakfast to ensure blood sugar supply and keep their brains running efficiently. In her daily breakfast, besides starchy food, she also has a cup of milk, a cup of coffee, a small portion of fruit, two spoonfuls of soybeans, and an egg most of the time.
10: Eat a handful of nuts.
"Because the chewing function of the elderly declines, the digestion speed is relatively slow. It is generally recommended to add meals around 10. " Zhu Huilian said that the principle of scientific meals is that it is best to supplement the nutrients that are relatively lacking in one day's diet. For example, some people usually eat more meat and less fruits and vegetables, and they can eat a fruit in the morning. You can also eat nuts, which is good for cardiovascular and cerebrovascular health. Hazelnuts, walnuts, almonds and pine nuts are all good choices. Take a handful at a time.