4 things to do after waking up to prolong life

Lifestyle habits including diet, exercise frequency, work schedule, and rest schedule are directly related to your health and longevity. A reasonable diet, moderate exercise, regular work and rest are the principles to live longer and prolong life.

4 things to do after waking up to prolong life

According to Sohu (China), here are 4 things you should do after waking up to be healthier and live longer:

1. Drink a glass of warm water

Drinking a glass of warm water after waking up is a healthy habit because it brings many health benefits. A glass of warm water after waking up helps aid digestion, kick-start metabolism, eliminate toxins, improve the body's resistance, prevent certain diseases related to the intestines and rehydrate after a long night's sleep.

Furthermore, hydration is crucial and reigns supreme when it comes to healthy aging. A well- hydrated body can prevent and reduce the risk of diseases, such as kidney stones and arthritis, which can support a healthier and longer life.

However, it should be noted that you should not drink water that is too hot to avoid causing damage to the oral mucosa, throat mucosa and digestive system. Water temperature from 35 degrees Celsius - 40 degrees Celsius is considered the appropriate temperature for the stomach.

The best time to drink warm water is right after waking up, after cleaning your teeth and on an empty stomach.

2. Gentle exercise

Studies have shown that regular physical activity improves cardiovascular health, increases muscle strength, and improves bone health. It also helps control weight, reduces the risk of chronic diseases such as type 2 diabetes, and can contribute to better sleep. All of these factors contribute to longevity and improved quality of life.

Exercise also helps the body release endorphins - chemicals produced in the brain that help manage pain and control stress hormones. Persistently waking up early and exercising for a long time will also help improve the body's immunity, which is also beneficial for your own overall health.

You can start the morning with gentle exercises such as jogging, stretching... A new study published at the European Society of Cardiology 2022 shows that people aged 85 years and older walk for at least 1 hour. per week had a lower risk of all-cause mortality and cardiovascular disease than those who did not participate in physical activity.

3. Eat a healthy breakfast

Eating a healthy breakfast can contribute to longevity because it provides the body with the energy and nutrients it needs after a long night's rest.

Your body's metabolism works better early in the day, which means it's better able to convert the calories you take in into energy for use throughout the day. A breakfast rich in protein, unsaturated fats, fiber, and vitamins from fresh fruits and vegetables helps maintain a healthy weight, control blood sugar, and provide energy for the day's activities.

This also means that skipping breakfast can affect your metabolism. You should also avoid breakfasts that are high in processed meats, fatty foods, or drinks and foods high in added sugar.

Eating a healthy, well-balanced breakfast also helps prevent excessive snacking and unhealthy food choices later in the day, thereby supporting a balanced and healthy diet in the long term.

4. Meditate in the morning for 10 - 15 minutes

After waking up, take time to meditate and relax your mind for 10 - 15 minutes. This not only helps reduce stress and improve mental health, but also helps you stay more focused and alert throughout the day.

There have been many studies showing the relationship between meditation and longevity, in which meditation can positively impact our longevity by supporting telomere and vagus nerve function while helping to reduce oxidative stress, lower blood pressure and strengthen the immune system.

The regulation of cortisol, a hormone released during stress, can also be reduced through the practice of meditation.

In other words, for many diseases and disorders caused by chronic stress, regular meditation practice can be beneficial and enhance one's health and longevity.

In general, there are many factors that can affect a person's life expectancy and maintaining healthy living habits can contribute to prolonging life. Avoid bad habits that affect overall health such as smoking, staying up late, skipping meals... At the same time, do not forget to have regular health check-ups or see a doctor early when your health has unusual symptoms to be detected and treated early, avoiding affecting the quality of life and poor prognosis for life expectancy.