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Did you know there are certain times of the day when you should be doing particular things that are good for your health? Here's a guide to how to have the healthiest day you can.   7.30am:

Did you know there are certain times of the day when you should be doing particular things that are good for your health? Here’s a guide to how to have the healthiest day you can.

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7.30am: Get up

Research has shown that people who get up before 7.21am have higher levels of the stress hormone cortisol

in their blood, which can make them more prone to stress and related conditions, such as heart attacks. So you should wait until 7.30am to start your day.

8am: Eat breakfast

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Breakfast is a crucial start to the day, because it stabilises blood sugar levels. oiss it and your blood sugar could be so low by mid-morning that you became grumpy and irritable, and reach for unhealthy snacks, such as  biscuits or chocolate bars.

8.30am: Don’t go to the gym

A study by British researchers found training in the morning may make you more vulnerable to infections, as your immune system is at its weakest at this time of day.

9.30am: Tackle the day’s toughest jobs

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Get going on the tasks that are likely to be the most mentally demanding. Scientists studying sleep patterns have found that people tend to be at their most alert one to two hours after they wake up.

11am: Have some fruit

This will help to control those mid-morning sugar cravings.

1pm: Choose a lunch that will keep you full

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Eating lunch and then finding yourself hungry half an hour later is not good. You need a satisfying lunch that will see you through the rest of the afternoon. Foods which have a low glycaemic index are ideal. Try a chicken or tuna salad, or beans on wholegrain toast.

3pm: Take a nap

Our body clock is designed to have a dip in wakefulness, which is a good time to have a rest. A Greek study has found that people who nap for 30 minutes or more at least three times a week are nearly 40% less likely to die from heart disease.

5pm: Go to the gym

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This is the best time to exercise as your core body temperature has reached its optimal level, so your heart and lungs function at their best, your muscles are warm and your tendons are flexible. Your reaction time

is also at its sharpest and the stress hormone cortisol, which can damage the immune system, is low.

7.30pm: Eat a light dinner

A large meal of carbohydrates sends your blood sugar soaring and puts your digestive system in overdrive, which can affect how well you sleep. Instead, opt for a meal with lots of vegetables and smaller portions of carbohydrates and protein.

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9.45pm: Switch off the TV

Watching TV too close to bedtime can over-stimulate the brain, which makes it harder for you to drift off to sleep or else cause disrupted sleep. Allow at least an hour before going to bed for your brain to calm down.

11pm: Have a warm bath

Your body temperature needs to fall to help you sleep. While you will be warm in the bath, when you step out your body will immediately cool and this can help you to get a good night’s sleep.

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11.30pm Go to sleep

This will allow you eight hours sleep if you’re getting up at 7.30am. There’s no set amount of rest you need, although seven to eight hours is the recommended amount. If you regularly get less than five hours each night, you risk gaining weight, because sleeping less can affect your metabolic rate, which means you will find it harder to burn excess calories.

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