Don’t worry when you get up. Do eight things

As the saying goes, “the plan of the day is in the morning”, especially in the period after getting up, even a small action may have an impact on the life of the day. It may cause people to hold a stomach of “get up gas”, or it may cause sudden health accidents. In this regard, the reporter of life times combined domestic and foreign research and interviewed experts, summed up eight common mistakes people make in getting up, and gave health guidance to teach you to meet the new day in the best state.

avoid urinating immediately after waking up

If you drink too much water at night, or have symptoms of frequent urination and urgent urination, you will often be suffocated in the early morning. If you get up in a hurry to go to the toilet, you will often feel dizzy. Professor Yang Li of the Chinese Academy of traditional Chinese medicine pointed out that during sleep, the metabolic level of the human body decreases, the heartbeat slows, the blood pressure drops, and all physiological functions operate slowly. At this time, I suddenly go to the toilet, and the bladder empties rapidly, which is easy to induce hypotension, cause transient insufficient blood supply to the brain, and lead to micturition syncope. In cold winter, the early morning is the “devil’s time” for sudden myocardial infarction and stroke. Middle-aged and old people who go to the toilet immediately after waking up are also prone to cardiovascular and cerebrovascular diseases. Therefore, no matter how urgent your urine is, don’t get up and run to the toilet immediately. Instead, get up slowly, sit by the bed for a few minutes, and then walk slowly to the toilet.

two taboos: get up immediately after waking up

Many people woke up in the morning and hurriedly got up, but were “knocked down” by a dizzy feeling. Professor Zhou Yingchun, chief physician of the Department of traditional Chinese medicine of the Southern Hospital of Southern Medical University, told the life times that after waking up, it takes a process for the human body to change from an inhibited state to an excited state. If you get up immediately to dress and wash, your body does not adapt, and the blood flow is slow. If you can’t deliver oxygen to the brain in time, you are prone to dizziness, dizziness and other discomfort. Middle aged and old people are also prone to cardiovascular and cerebrovascular accidents. Zhou Yingchun suggested that after waking up, don’t get up in a hurry. The elderly can first lie on their back in bed and do the following activities: first, rub their hands hot, dry clean their faces several times, and then massage their temples, back of the head and neck in turn, 20 times; Secondly, make fists with both hands and half, gently beat the waist and back for 10 times, and then beat the outer sides of both large and small legs; Finally, use your heels to step on the center of your feet alternately, and then rub your feet against your palms to make the center of your feet feel warm.

three taboos: work immediately after waking up

Some people have tight work tasks, and when they wake up, they put in intense work. But at this time, the blood supply to the brain is insufficient, which not only leads to low work efficiency, but also easy to fatigue. Zhou Yingchun suggested that no matter how busy you are at work, you’d better lie in bed with your eyes open after waking up, think about your plan for the day, and let the muscles and blood that are “resting” slowly “wake up”. Then get up slowly and stretch. You can also do a small stretching exercise on the bed to relax the muscles of the whole body: straighten your left leg, bend your right leg, open your arms horizontally, and twist your upper body rhythmically for 20 times; Then lie on your back, curl up, hold your knees with both hands, stay still for a while, and then slowly roll up and down 20 times.

four taboos: vigorous exercise after waking up

In the case of abundant time, moderate exercise in the morning is beneficial to health. However, some people start to take strenuous exercise immediately after they get up in the morning, such as sit ups, running, square dancing, etc., and some people jog all the way to catch the bus to work, so that they are breathless. Zhou Yingchun reminds that vigorous exercise in the morning will stimulate the sympathetic nerves to be overexcited, disrupt the rhythm of the autonomic nerves, make people nervous and anxious all day long, and middle-aged and old people are also prone to cardiovascular and cerebrovascular emergencies such as myocardial infarction. She suggested that office workers should prepare the clothes and things to wear the next day the night before to avoid rushing to pack up. Try to take your time on the road. It is recommended not to walk fast or jog. When you exercise early, you might as well do a “health exercise”. The specific methods are as follows: lie flat and relax your body, cross your fingers, put your palms on your head, extend your toes and hook them alternately, and turn left and right at the same time; Then rub the front chest and two ribs from top to bottom with the palms of both hands; Next, massage the points around the umbilicus clockwise with the palm for 50 circles; Finally, gently tap the outer side of both lower limbs with both hands and half clenched fists to feel the skin on the outer side of the lower limbs warm. If you want to get up and exercise, it is recommended to focus on gentle and gentle exercises, such as walking, Taijiquan and Baduanjin.

five taboos: eat immediately after waking up

After a night’s sleep, the stomach is still in a state of “half dreaming and half waking” in the morning, and it takes more than ten minutes to half an hour to wake up. Moreover, the secretion of saliva and gastric juice in the morning is relatively small. If you eat immediately, especially some indigestible foods (such as meat), it is easy to cause indigestion. Tan Guijun, director of the Nutrition Department of Tianjin First Central Hospital, suggested that it is best to drink a glass of water after getting up in the morning and eat after a period of time. This glass of water can not only supplement the water lost during sleep, increase the secretion of digestive juice, but also promote blood circulation and prevent cardiovascular accidents. It should be noted that this glass of water is best boiled water with the same room temperature. You can drink warm boiled water in winter, but fruit juice, coffee, milk, carbonated drinks, light brine and so on are not suitable. Also note that drinking water in the morning should not be too strong, and it is more beneficial to your health to drink it one mouthful at a time.

six taboos: fold the quilt immediately after waking up

Many parents have taught their children since childhood to form a “good habit” of folding their quilts immediately after getting up. However, a study by Kingston University in the UK shows that it is beneficial for physical and mental health not to fold the quilt immediately after getting up. Dr. pritleuf, the chief scientist of the study, pointed out that even in a very clean bedroom, there are at least 15 million mites in the bedding on each bed. Because dust mites in the room are not easy to survive in a dry and exposed environment, and the folded quilt can easily preserve the temperature and sweat of the human body, it creates living conditions for dust mites. In addition, people emit a large amount of exhaust gas during one night’s sleep, including 149 kinds of chemical substances such as carbon dioxide, and about 150 kinds of substances evaporated from sweat, which will be adsorbed on the quilt. The quilt is folded immediately after getting up. These substances are not easy to be distributed, resulting in accumulation of harmful substances and propagation of microorganisms, which not only changes the nature of quilt fibers, but also is absorbed by the human body at night, thus endangering health. Therefore, don’t fold the quilt and make the bed immediately after getting up, but turn the quilt upside down so that the inside of the quilt faces outward, open the doors and windows for ventilation, and fold the quilt after washing.

seven taboos: staying in bed after waking up

Many office workers are used to lying in bed on holidays. However, most people who can’t get up from bed have the feeling that after lying down for a long time, they will feel heavy limbs, listless spirit and dizzy. It’s not as energetic as getting up early on weekdays. Zhou Yingchun pointed out that lying down for a long time hurts Qi, and sleeping late is not conducive to the promotion of Yang Qi in the human body, resulting in poor Qi mechanism and easy stagnation. Some people get up in a hurry to wash after the alarm clock rings several times, which will make the sympathetic nerve over excited, the autonomic nerve disordered, and easily make people feel irritable. According to a study by the British Psychological Association, people who get up early are healthier and happier than those who get up late. Therefore, it is necessary to form a good habit of staying in bed at all times. Go to bed early on weekdays, get up as early as possible, and set aside time for drinking a glass of water and eating breakfast. On holidays, don’t stay in bed. Go to the morning market, buy some fresh fruits and vegetables, and come back to make breakfast to treat yourself. It’s better to participate in aerobic exercise outdoors, which is far more pleasant than staying in bed.

eight taboos: don’t open the curtains when you get up

Many people don’t bother to open the curtains after getting up, but Zhou Yingchun pointed out that if they want to wake up quickly and completely from their sleep, they had better open the curtains first to let the sun shine in and give a signal to the biological clock. At this time, the body will stop secreting the sleepy melatonin and increase the level of serotonin (the hormone that brings pleasure and happiness) in the brain. Conveniently open the window, stand by the window for a moment, take a few breaths of fresh air, provide sufficient oxygen to the brain, and accelerate the brain’s wakefulness. Turning on the bedroom light on a rainy day can achieve the same effect.

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