Since the death of Zhang's father-in-law's wife, he has been living here alone, and his life has become simpler and simpler, and his diet has become casual, often coarse tea and light rice, lacking necessary nutrition. Hardly any kind of exercise, most of the time is spent sitting still or lying down, especially during the two most healthy hours of the day – between seven and nine in the morning, he is either still in bed or just sitting in the doorway in a daze.
The death of his wife seemed to take away the luster of his life, and the cheerfulness and laughter of the past disappeared with it. His son and daughter-in-law tried to take him to live in the city several times, hoping to make his old age more comfortable, but Zhang's father-in-law resolutely refused, saying that this land carried the memories shared by him and his wife, and he was unwilling to leave.
As time passed, Grandpa Zhang began to feel changes in his body. He found himself tired easily, often with a general weakness that left him out of breath for even the simplest chores. At first, he thought it was just a normal phenomenon brought on by old age, until one day, he could barely get out of bed.
After repeated persuasion by his son, Father-in-law Zhang finally agreed to go to the hospital for a comprehensive physical examination. The results of the test were abnormally high lipid levels and severe fatty liver disease.
1. Precious time in the morning
Early morning is the most peaceful time of the day and one of the 2 most healthy hours. This time can breathe new life into our bodies and minds.
Benefits of waking up early:
Adjust your body clock: The morning sun can help our body clock function properly. Adequate natural light can help us fall asleep and wake up better, improving sleep quality.
Exercise: Early morning is a good time to exercise as the muscles and joints in the body are in a relatively relaxed state. Exercising in the morning can help improve physical and mental status, increase metabolic rate, and help with weight management.
Meditation: Mornings are also ideal for meditation and deep reflection. Meditation helps reduce stress, improves focus, and helps us stay calm and peaceful at the beginning of the day.
Healthy breakfast:
Nutritious: Breakfast should include protein, fiber, and fruit to ensure a complete nutritional intake. Protein helps maintain satiety and muscle health, fiber helps with digestion and stabilizes blood sugar, and fruit provides vitamins and antioxidants.
Avoid foods high in sugar and fat: Try to avoid sweets, fried foods, and processed foods, as they can cause blood sugar fluctuations and energy crashes. Choose healthy carbohydrates and fats, such as whole-grain bread, nuts, and healthy fats.
Self-care in the morning:
Maintain physical hygiene: Basic hygiene habits such as washing, brushing your teeth, and washing your face in the morning will not only help keep your mouth healthy, but also boost your confidence and freshness.
Choose your clothes carefully: Wear weather-appropriate clothing to avoid getting cold. Keeping your body warm and comfortable is essential for the health of your immune system.
2. Restoration of the body and mind at dusk
Dusk is another of the most healthy times of the day, helping to repair and restore the body and mind.
Exercise & Rest:
Aerobic exercise: Aerobic exercise in the evening, such as walking, jogging, swimming, or cycling, can help improve cardiorespiratory fitness, increase endurance, and be a great way to release stress and burn excess energy.
Strength training: Strength training is also good in the evening, which can strengthen muscles, bones and joints, improve the body's resistance to illness and overall health.
Get rest: It's important to get enough sleep. Adults typically need 7-9 hours of sleep per night to regain strength and maintain brain function. Make sure you get enough sleep each night to promote physical recovery and rejuvenation of the mind.
Nutritionally balanced dinner:
Protein, vegetables, and complex carbohydrates: Dinners should contain protein, vegetables, and complex carbohydrates to maintain the energy balance your body needs. Protein helps maintain muscle and bone health, vegetables provide vitamins and minerals, and complex carbohydrates help stabilize blood sugar levels.
Avoid overeating dinner: Avoid eating too much food during dinner to avoid affecting sleep and causing stomach upset. Try to allow time after dinner and avoid lying down immediately to aid digestion.
Meditation and relaxation:
Meditation: The twilight period is a good time to meditate and can help us calm our minds, reduce stress, and improve our mental health. Sitting down, focusing, taking deep breaths, and meditating for a few minutes can bring serenity and peace.
Deep breathing and yoga practice: Deep breathing exercises can help reduce tension and anxiety, while yoga can help relieve tension in the body, increase flexibility, and promote balance in the body and mind.
3. Plan your day reasonably
To make the most of these two most healthy periods, you need to plan your day to ensure that your body and mind are well cared for.
Make a schedule.
Set specific times early in the morning and evening for exercise, meditation, and self-care.
Schedule breaks in your schedule and avoid sitting or working for long periods of time.
Diet management. Divide your meals: Divide into smaller meals to help control your portion and keep your blood sugar stable.
Avoid large amounts of food after dinner to avoid affecting digestion and sleep.
Maintain water balance.
Drink enough water: Maintaining a water balance is essential for good health.
Control caffeine intake: Avoid caffeine at night to avoid affecting sleep.
The 2 most healthy hours of the day are early morning and dusk, which provide us with precious opportunities to focus on physical and mental well-being. By waking up early, having a healthy breakfast, exercising, meditating, managing dinner, resting and planning your day, we can improve our health and quality of life in our daily lives. Making the most of these two periods allows us to take better care of ourselves and enjoy a healthier, happier life.