What is the best time to eat breakfast? Is it harmful to take a nap? You will no longer be troubled after reading this

After getting up in the morning, a new day begins, and various choices come up - if you didn't sleep well, you'll consider whether to catch up on some sleep later; if you're hungry, you'll think about what to eat for breakfast; and if you're athletic, you'll wonder whether to go out for a run or leave it for the evening...

How to choose the best one? You may refer to the following suggestions.

What is the best time to have breakfast? How to eat

Many people know the importance of eating breakfast. Skipping breakfast will affect metabolism and increase the risk of obesity, diabetes, cognitive dysfunction, stones, etc.!

But everyone wakes up at different times. Some people wake up early and eat early, while others wake up after 10 o'clock. Does this still count as breakfast? What is the most appropriate time to have breakfast?

Recommended time: 7 or 8 in the morning.

Even if you are still in bed at seven or eight in the morning, your body has actually begun to change: your body temperature begins to rise, your metabolism speeds up, your sympathetic nerves become active, and your stomach and intestines begin to function ; but after a whole night of consumption, the food in your stomach has basically been metabolized, and your stomach and intestines are now in the period when they absorb nutrients most efficiently.

It should be noted that it is best not to eat breakfast later than 9:30 , because if you eat too late, it is too close to lunch time, which affects your appetite for lunch, and the food does not have enough time to digest, which can easily increase the burden on the gastrointestinal tract. Furthermore, if you eat breakfast late for a long time and fast for too long, diseases such as gallstones may also occur.

It should be noted that many people have a very rich breakfast, from steamed buns and pancakes to soy milk and milk, as well as various snacks... In this regard, nutrition experts say that a good breakfast is not about variety, but about complete nutrition . Eating too much may cause greater harm! There are two principles to eat breakfast:

• Try to include starchy staples such as steamed buns, high-quality proteins such as eggs and milk, and fresh fruits and vegetables to ensure balanced nutrition ;

• Breakfast should not be replaced by snacks , or by fried foods, foods with lots of sauces, leftovers, or cold or stimulating foods.

Is it harmful to take a nap?

Many people still feel very sleepy after getting up in the morning or even after having breakfast, and want to stay in bed for a while longer. This is what we often call "returning to bed for a nap". It is said on the Internet that the more you take a nap, the more harmful it is to your body. Is this true?

In fact, it is not that exaggerated, there are still some benefits:

• Make up for sleep time : For those who do not get enough sleep, such as those who work night shifts or suffer from insomnia at night, they do need to make up for their sleep time during the day to ensure that the body is in an energetic state.

• Adjust your body : Nowadays, many people are awakened by alarm clocks, mobile phones, etc. After waking up unnaturally, the human body is often very sleepy and slow to react. At this time, staying in bed a little longer can help the body gradually recover.

However, if you sleep a lot and sleep for a long time, or if you are not sleep deprived but just want to sleep a little longer because you are "lazy", then it is not recommended. Instead, your body will be more likely to feel unwell:

• If you have enough sleep, but continue to sleep too much, you will feel dizzy and have a headache . This is because when you sleep, the brain will secrete a neurotransmitter called serotonin, which makes people feel relaxed and comfortable. However, if you sleep too much and serotonin acts excessively, it will easily cause a headache.

• People who often take naps will disrupt the rhythm of heart activity and brain work and rest, causing weak heart contraction and body weakness . The long-term effect of the brain's sleep center will slow down the functional effect of restoring activities, and the whole person will become weak.

In general, it is best to ensure adequate and high-quality sleep at night and develop a good habit of getting up on time in the morning. If there are special circumstances, you can choose to take a nap of less than half an hour or take a nap.

Is it safe to exercise before eating breakfast?

Exercising is an effective way to improve health, but many people always struggle with whether to exercise after breakfast or before breakfast. When is the best time to exercise?

A study published in the British Journal of Nutrition showed that exercising before breakfast can burn 20% more calories than exercising after breakfast. Therefore, for obese people, exercising properly on an empty stomach is a good choice for weight control .

However, for people with weak constitution and chronic diseases, hypoglycemia is prone to occur, which may even aggravate the condition and induce accidents ! Therefore, it is best to eat some bread and drink some milk before exercise.

Early or late, each has its advantages:

• Exercise in the morning to boost your energy

Morning exercise can wake up the body quickly and keep people in a good mental state throughout the day.

But in big cities, air pollution may be more serious in the morning, so it is best to wait until the sun comes out before going out for exercise . In addition, the temperature is lower in the morning, and for people with underlying diseases such as the three highs and coronary heart disease, their blood pressure is prone to unstable and accidents may occur.

In addition, the human body temperature is lower in the morning, and the joints and muscles are stiffer, so it is suitable to engage in some lower-intensity exercises, such as Tai Chi and yoga.

• Peak energy at night, suitable for muscle building

At dusk (17:00-19:00) , especially when the sun sets, the human body's athletic ability reaches its peak, muscles and joints are more flexible, and heart rate and blood pressure are most stable. This is more suitable for strength training, and the chance of injury during exercise will be much smaller .

However, you should be careful not to exercise too intensely 3 to 4 hours before going to bed, so as to avoid insomnia due to excessive excitement of the nervous system.

Should you open the window for ventilation after getting up?

We usually open windows for ventilation to remove harmful substances floating in the indoor air. The best time to open windows is:

We can open windows for ventilation appropriately after the sun rises in the morning, when the temperature is highest at noon, and around three o'clock in the afternoon when the concentration of air pollutants is relatively low.

Opening the windows three times a day for more than 15 minutes each time is the standard for healthy ventilation. Of course, we must keep warm and avoid catching a cold, especially in families with elderly people and children.

However, in special circumstances such as foggy days, when it is windy and rainy, or when there are cases of clustered outbreaks in the community, the number of times windows are opened should be reduced.