Three meals a day are the foundation for the normal functioning of our bodies. A scientific and balanced diet can contribute to good health. However, to maximize the benefits of these meals, it's crucial to seize the key health-preserving time of half an hour after each meal. Professor Gao Fangkun, former director of the Beijing Institute of Geriatrics, points out that after a meal, food enters the gastrointestinal tract, and blood flow is concentrated there as well. This reduces blood supply to the heart and brain, affecting overall blood circulation. Doing the wrong things at this time could be dangerous. Conversely, utilizing this time for beneficial health-preserving activities can be twice as effective. Half an hour after breakfast: Eat some fruit and massage your knees. Whether it's a fast-food breakfast of bread and milk or a traditional breakfast of porridge, fried dough sticks, and soy milk, both suffer from nutritional deficiencies. Fan Zhihong, associate professor at the College of Food Science and Nutritional Engineering, China Agricultural University, believes that eating some fruit after breakfast is a great supplement. Kiwi and strawberries are the best choices because these fruits are very rich in vitamins. Consuming plenty of vitamins in the morning can refresh the mind and ensure work efficiency throughout the morning. In addition, eating fruit after breakfast can promote digestion and facilitate nutrient absorption.
After breakfast, you can massage your knees or tap the outside of your calves. Wu Dazhen, vice chairman of the China Health Care Association, explained that from the perspective of traditional Chinese medicine, the stomach meridian is dominant between 7 and 9 am. The stomach meridian is known as the "longevity meridian" in TCM and passes through the knee joint. About 20 minutes after a meal, repeatedly rubbing the knee joint with your hands can unblock the stomach meridian, dispel cold in the cold winter, and protect the joints—a very good health-preserving method. In addition, you can tap the outside of your calves for 5 minutes. This area contains one of the most important acupoints in the body—Zusanli (ST36). Tapping this point after meals can help prolong life.
It's important to note that many elderly people are accustomed to exercising in the morning, but half an hour after a meal is not a good time to exercise. Wu Dazhen says that exercising immediately after eating can easily cause indigestion, and if the exercise is strenuous, it can also cause abdominal pain or gastrointestinal problems, and it is also dangerous for patients with cardiovascular and cerebrovascular diseases. Therefore, it is best to wait at least half an hour after eating breakfast before exercising.
Half an hour after lunch: Have a cup of yogurt and take a nap. For office workers who have to sit in front of the computer after lunch, a cup of yogurt after lunch is essential. Yogurt contains a large amount of organic acids such as lactic acid and acetic acid. These not only give yogurt its refreshing sour taste but also help form a delicate curd, thereby inhibiting the growth of harmful microorganisms. At the same time, it lowers the alkalinity and increases the acidity of the intestines, promoting gastrointestinal motility and the secretion of digestive juices. Furthermore, studies have found that tyrosine in yogurt can also help relieve psychological stress, high tension, and anxiety.
The half hour after lunch is a crucial time to adjust your physical and mental state. Wu Dazhen suggests that office workers take advantage of this time to take a nap. Psychologists at Harvard University in the United States have found that a midday nap can relieve stress and improve memory; even just ten minutes or so can have immediate effects. "If you can't fall asleep, it's best to give your voice a rest, especially for those who talk a lot," points out Norman Hojikien of the University of Michigan Health System Research Center. He suggests using this time to stretch, stand on tiptoe, and do deep breathing exercises, all of which can refresh the mind.
For older adults, it's not advisable to take a nap immediately after lunch. After a meal, blood concentrates in the digestive system, slowing blood flow and increasing blood viscosity, resulting in relatively reduced blood flow to vital organs such as the heart and brain. Sleeping immediately afterward can worsen insufficient blood supply to the heart and brain, causing discomfort such as chest tightness, dizziness, and fatigue. In severe cases, it may even trigger cardiovascular or cerebrovascular accidents.
Half an hour after dinner: Do some housework and massage your meridians. The time after dinner is often the most leisurely during a busy day, and people like to arrange many things afterward. However, Professor Yang Li of the China Academy of Traditional Chinese Medicine points out that there are taboos regarding health maintenance after dinner. First, don't rush to drink tea. Chinese people have a habit of drinking tea after meals, but the large amount of acidic substances in tea can combine with iron and zinc in food, causing the iron to be lost. It's better to wait half an hour before drinking tea. Second, don't rush to take a bath or soak your feet. Doing so will increase blood flow to the skin's surface, while correspondingly reducing blood flow to the gastrointestinal tract, thus weakening digestive function. It's recommended to rest for 1-2 hours first. Third, many elderly people are accustomed to immediately going to the community or square to participate in activities after dinner, such as square dancing or tai chi. To avoid physical discomfort, it's better to wait half an hour after finishing dinner. So, what should you do during this time? For those who want to lose weight, this half hour is crucial. The Cooper Aerobics Institute in the United States discovered that the small intestine begins absorbing nutrients about 30 minutes after dinner. Consciously engaging in physical activity during this time can effectively aid in weight loss. Therefore, consider using this time to clean your room, tidy your desk or wardrobe, or have family members massage each other – all of which can help burn calories. Additionally, drinking water half an hour after meals can enhance digestion and aid in fat metabolism. Wu Dazhen suggests using this time to tap along meridians, primarily targeting the Ren meridian, which is located in the middle of the upper abdomen. Many important acupoints are distributed along this area. Gently tapping from top to bottom for 20 minutes after meals can aid digestion and strengthen the body.
