Collect this "best anti -aging schedule" and follow it to achieve double results with half effort.Let's start taking care of yourself right now!

7h30: Eat a nutritious breakfast

In 2024, a study published in Chinese functional food magazine showed that too late breakfast would accelerate the aging process.People who eat breakfast with their biological age are higher and the aging rate is faster than early.

Among them, compared to those who have breakfast at 6:15, those who eat the first meal at 10:30 am higher biological and rapid aging rate increased by 25%.

There is a recipe to remember for breakfast: "1+1+1+1".These are cereals, fruits and vegetables, meat/fish/eggs/milk, beans or nuts.The best breakfast should include 3 or more foods in the above 4 types.

8h: Apply sunscreen before going out

According to DS Khue Vu (working in Hanoi), ultraviolet rays are the knife to kill the most powerful youth, the cause of darkening, aging, age spots.Many people think that just surviving through the hot summer sun, the skin will not be sunburned.This is a misconception, UV rays will not disappear during the day regardless of the season of the year.

That is why you need to apply sunscreen all year round.This is not only an effective anti -aging and skin whitening method, but more important, it also reduces the incidence of skin tumors, enhances the skin's healthy skin.

10h: Take 2-3 cups of tea a day

In 2023, scientists from Sichuan University (China), published research in The Lancet magazine, showed that drinking 2-3 cups of tea a day with anti-inflammatory and anti-aging effects very well.

After converting the number of cups into tea leaves for analysis, the researchers found that consuming 6-8g of tea a day to promote the optimal anti-aging effect.

12h: Eat lunch rich in antioxidants

Research published in the "Aging" magazine in 2024 shows that the application of antioxidant diet will delay the biological aging process, with participants with the highest score that will reduce the phenotype of the phenotype ofThey dropped to 0.52 years compared to those with the lowest score.

Vitamin A, Vitamin C, Vitamin E combine to form an antioxidant "triangle".If you want to delay aging, you must make sure to provide all 3 types of vitamins.Animal, meat, eggs, and milk foods are rich in vitamin A, vegetables, and fresh fruits rich in vitamin C and a small number of seeds containing vitamin E.

13h: Nap 30 minutes

A 2023 study published in the Journal of Sleep Analysis of data analysis from people 40-69 years old.The study found that people who have a habit of napping have better memory.People nap have a larger brain, better brain health and the risk of dementia as well as other diseases.

The optimal nap time is from 20 to 30 minutes and no more than 1 hour.

15h: Snacks with citrus fruit

In 2023, a study published in the Nature Communications magazine showed that in citrus fruits, seeds and orange peels have a natural compound called nomilin, helping to improve premature aging, prolong life.

Therefore, eating more citrus fruits can be anti -aging and live longer!

18h: Dinner

Do not have dinner for a long time will increase adrenaline secretion in the body, promote the production of free radicals, leading to accelerating the aging process.What can be seen with the naked eye is that the skin loses pink and wrinkles increases significantly.This must be a side effect that many people do not expect.

You can eat some fish, shrimp, lean meat ... with green leafy vegetables.At the same time, you can eat a little more water porridge or light soup.

19h: 30 minutes exercise with moderate intensity

Whether you're working or studying, if you're sitting in the afternoon, stand up and travel.

Sitting for a long time will accelerate the aging process, while exercising slowed down the aging process, published in a 2023 study in Heliyon magazine.

23h: Good night

Maintaining a stable sleeping habit can help slow the biological aging process.Compared to people who have a stable sleeping habit, participants have a larger deviation in bedtime with biological age greater than 9 months.

Maintaining a stable sleeping habit, that is, keeping the time of going to bed and waking up every day, which can help delay the aging process.