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"Your stomach hurts terribly, Uncle Li! This is caused by the wrong schedule. ”
On this hot summer day, Uncle Li was nesting at home, drinking the cold porridge he cooked. But it didn't take long for him to feel cramps in his stomach and sweat on his forehead. Quickly sent to the hospital by his family, and after an examination, it turned out that the problem was in his work and rest time.
Uncle Li just turned sixty-five this year, and after retirement, he enjoys a leisurely life all day long. He used to be an elementary school teacher, waking up at six in the morning and going to bed at half past one in the evening. After retiring, he felt that he could finally relax, but he slept until ten o'clock every day, and went to bed at one o'clock at night. But today's toss, Uncle Li found out that the original work and rest time has such a great impact on health.
Doctor Director Wang prescribed medicine to Uncle Li, and specially instructed him: "The root of your stomach pain lies in your work and rest time." After the age of sixty-five, it is most appropriate for the elderly to wake up at 7 a.m. every day, not too early or too late. ”
Uncle Li was a little confused when he heard this: "Doctor, what does this wake-up time have to do with my stomachache?" ”
Director Wang pushed his glasses and explained slowly: "This has a lot to do with it. The biological clock of our elderly is different from that of young people, and the time of waking up has a great impact on gastrointestinal function. When you get up at 10 o'clock in the morning, you have missed the best time for breakfast, and your gastrointestinal function is disordered, and you are naturally prone to stomach pain. ”
Uncle Li scratched his head and was skeptical, but he had to follow the doctor's advice and planned to adjust his schedule from the next day.
The next day, Uncle Li got up at seven o'clock on time. When you wake up early, the cool breeze is refreshing and the mood is relaxed. He followed the doctor's advice, drank a glass of warm water, and then began to eat breakfast. A week later, Uncle Li felt that his stomach ache was really much better.
Director Wang's words are not unfounded. According to a large number of studies, the biological clock of the elderly is prone to changes after retirement, and if you don't pay attention to adjustments, it is easy to cause health problems.
Many studies have shown that older adults are better able to stay fit when they wake up between 7 and 8 a.m. each morning. During this time, the body's endocrine system and digestive system are at their best, better able to absorb nutrients and promote metabolism.
Director Wang also added: "Many people think that the more sleep the better, but in fact, it is not. Older people should sleep between seven and eight hours a day, as too much or too little can have a negative impact on health. ”
Uncle Li nodded, remembering that he used to sleep ten hours a day, and it was really too much.
In order to make Uncle Li more convinced, Director Wang also told a case that he personally received. Aunt Zhang is a typical early bedtime and early riser, getting up at 5 o'clock in the morning and going to bed at 9 o'clock in the evening. However, she often felt tired, dizzy, and even suffered from chronic gastritis. After a detailed inspection, Director Wang found that Aunt Zhang's problem was also due to unreasonable work and rest time.
Waking up too early at five o'clock has not fully recovered from sleep, and the gastrointestinal function has also been affected. After getting up at 7 o'clock, Aunt Zhang's symptoms improved significantly.
To further illustrate the benefits of waking up at 7 a.m., Director Wang cited some data. A long-term study of 5,000 people over the age of 65 showed that people who woke up at 7 a.m. had a 20 percent lower risk of chronic disease than those who woke up at 5 a.m. and 15 percent lower than those who woke up at 10 a.m. Other studies have shown that older people who wake up at 7 a.m. generally have better cardiovascular health and significantly lower rates of heart disease and stroke.
In addition to the physical effects, wake-up time also has a significant impact on mental health. Director Wang explained: "Waking up at 7 a.m. not only makes people feel better physically, but also mentally. Waking up too early or too late can easily lead to mood swings and even depression. ”
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A psychological study has shown that waking up at 7 a.m. in the elderly is effective in reducing the incidence of anxiety and depression. Because waking up during this time will neither disrupt the body's biological clock, nor miss the time to communicate with family and friends, which helps to maintain good social relationships and mental state.
After Uncle Li adjusted his work and rest time according to the doctor's advice, his physical condition improved significantly. But he also found that it wasn't easy to get into the habit. In order to help more elderly people develop good work and rest habits, Director Wang provided some practical suggestions:
- Sleep at a fixed time: Going to bed at a fixed time every night helps stabilize the body clock.
- Avoid long naps during the day: Take no more than 30 minutes of naps during the day, otherwise it will affect your nighttime sleep.
- Maintain moderate exercise: Moderate exercise can help improve sleep quality, but don't do strenuous exercise before bedtime.
- Create a good sleeping environment: Keep your bedroom quiet and comfortable, and avoid using electronic devices.
- Eat wisely: Don't overeat dinner and avoid caffeine and alcohol.
According to these suggestions, Uncle Li slowly adjusted his lifestyle, not only did his stomach no longer hurt, but his spirit was also full, and he felt a few years younger.
In the process of adjusting the work and rest time, Uncle Li has a new question: What is the impact of the time and duration of naps on health? This issue also attracted the attention of Director Wang.
Director Wang explained: "Napping does have many benefits for the elderly, which can effectively relieve fatigue and improve mood. Generally speaking, the best nap time is about an hour after lunch, and the duration is 30 minutes to 1 hour. Taking too long a nap can make you feel tired and affect the quality of your sleep at night. ”
A study of 3,000 older adults showed that older adults who took a nap of 30 minutes to 1 hour a day had a 30% lower incidence of cardiovascular disease than those who did not nap or took naps for too long. In addition, napping also improves memory and reaction speed, reducing the risk of Alzheimer's disease.
In conclusion, although napping is good for health, you need to control the time and not be greedy. Knowing how long you nap is the only way you can truly enjoy the health benefits of napping.
Uncle Li's story tells us that a reasonable schedule is crucial to the health of the elderly. Getting up at 7 a.m. every morning and taking a moderate nap can effectively improve your physical condition and maintain a good mental state. It is hoped that more elderly people can benefit from it and enjoy a healthy and happy life in old age.
What do you have to say about this? Feel free to leave your thoughts in the comment section!
References:
[1] Huang Yan. The Relationship between Sleep Habits and Subjective Sleep Quality in the Community Elderly, Chinese Journal of Mental Health, 2016-12-10