Waking up early is regarded by many as the "golden key" to a healthy life, as if as long as you wake up early, you can become healthier, more successful and live longer.
However, waking up early is far from being as simple as you might think. If you don't do it in the right way, not only will it not improve your health index, but it may cause damage to your body.
There is indeed some connection between longevity and early riser, but the right way to wake up early is the key to determining the effect. Today, let's talk about waking up early and the important details that are easy to overlook.
Many people jump out of bed as soon as they hear the alarm clock, eager to enter the "fighting mode" for a second. This kind of "wake-up gas" is not only dizzy, but can also bring hidden dangers to the cardiovascular system.
When the human body sleeps, blood pressure, heart rate and metabolic activity are all at a low point, and suddenly waking up will cause blood to flow back quickly from the brain to the lower limbs, causing temporary cerebral insufficiency.
Medical studies have shown thatOlder people are most likely to experience blood pressure fluctuations when they wake up, and sudden increases in blood pressure are one of the risk factors for stroke and myocardial infarction.
A study published in the Journal of Circulation noted that people over the age of 40 had a 0% higher incidence of cardiovascular events in the early morning than at other times.
This suggests that getting up abruptly after waking up can pose an irreversible threat to health, especially in people with high blood pressure or heart disease.
The correct way to do this is the "step-by-step wake-up method". When you wake up, lie down in bed for 2-0 minutes, slowly move your limbs, then sit up for 0-0 minutes, and then stand up again.
This step allows blood circulation to gradually restore and reduce the cardiovascular impact of sudden waking up, which is safe and healthy.
The morning air is fresh and the sun is warm, making it easy to feel the urge to "get up early to work out". However, the risks of fasting exercise are often underestimated.
After a night of exertion, the blood sugar level in the human body is in a low state, and if you do high-intensity exercise at this time, it may cause the blood sugar to drop further, causing dizziness, fatigue and even syncope.
Hypoglycemia is not just a feeling of "hunger", but also a serious physiological state.
Some studies have found thatWhen exercising on an empty stomach, muscle glycogen and liver glycogen in the body are rapidly depleted, while the oxidation rate of fat cannot keep up with energy demand, which may cause the body to enter an "energy deficit mode", which will affect the efficiency of metabolism in the long run.
It's not impossible to get up early to exercise, but you need to be strategic.Wake up with a glass of warm water or a small amount of easily digestible food (e.g., bananas, oatmeal) to fuel your body before exercising.
For people with a history of diabetes or symptoms of hypoglycemia, it is especially important to avoid exercising on an empty stomach, and it is more important to choose the intensity and time of exercise that suits you.
Skipping breakfast is mistaken by some for a "health regimen" or "weight loss tool", but it has a very negative long-term effect on the body.
After a night's sleep, the body's energy reserves have been depleted, and breakfast is the first step to awaken metabolism and brain function.
If you continue to fasting after waking up in the morning, your blood sugar will not be replenished in time, which will not only put your body into a "hunger protection state", but also may increase the risk of metabolic diseases.
A study published in the Journal of the American College of Cardiology found that people who skipped breakfast for a long time had a 30%-0% increased risk of cardiovascular disease.
The reason is thatSkipping breakfast may lead to lipid metabolism disorders, increase the probability of arteriosclerosis, and also disrupt insulin sensitivity and induce diabetes.
Breakfast should be balanced and nutritious.A good breakfast should include carbohydrates (e.g., whole-grain bread), protein (e.g., eggs, soy milk), and healthy fats (e.g., avocados, nuts).
Not only does this combination provide a steady source of energy, but it also helps regulate blood sugar levels and lay the foundation for a day of energy.
The morning sun is not only the beginning of illuminating the world, but also a natural "switch" to adjust the biological clock.Light regulates circadian rhythms by stimulating retinal cells in the eye, which affects the pineal gland to secrete melatonin.
If you do not have exposure to morning light for a long time after waking up in the morning, it may lead to a disturbance of the biological clock, affecting sleep quality and hormone secretion.
One of the possible consequences of a long-term lack of morning light exposure is "seasonal affective disorder," which is common in northern areas with shorter hours of daylight during the winter months.
furthermoreLack of morning light can also lower serotonin levels, leading to decreased concentration, increased tiredness, and weakened immunity.
Scientific studies have shown thatExposure to 30-0 minutes of sunlight every morning not only boosts your mood, but also boosts bone health by boosting vitamin D synthesis.
Morning light is especially important for middle-aged and elderly people, because:Vitamin D deficiency is one of the important causes of osteoporosis.
It is advisable to wake up early and go to the balcony, window, or walk outside for a while, so that the sun can be a healthy natural companion.
What do you have to say about this? Feel free to leave your thoughts in the comment section! [Rose]
[2016] Tian Xiaoyan. Safety and Health,0,
Disclaimer: The content of the article is for reference only, the storyline is purely fictional, intended to popularize health knowledge, if you feel unwell, please seek medical attention offline.