The winter morning is cold, and the body has not yet recovered from the low temperature brought by sleep. Many people are used to not eating before morning exercise, but exercising on an empty stomach is actually a potential danger. So, how should people who exercise in the morning eat?
The best time for exercise in winter is between 9 AM and 11 AM or between 2 PM and 4 PM. However, many people are used to morning exercise, or it is difficult to arrange physical activity at other times, which is also understandable. In addition to paying attention to keeping warm, you should also make some corresponding adjustments in your diet to make exercise both safe and enjoyable.
Hydrate first thing in the morning
Drinking a glass of water in the morning not only prevents accidents during morning exercise but also has the effects of promoting urination and detoxification, preventing constipation, and improving blood circulation throughout the body. In winter, it is advisable to drink a warm glass of water (150-200 ml) after waking up. For the elderly, drinking water first thing in the morning increases circulating blood volume and reduces blood viscosity. If the water lost during the night is not replenished in time, it can lead to a relative insufficiency of blood volume in the body. Coupled with the physiological rise in blood pressure in the early morning, it is easy to develop cardiovascular and cerebrovascular diseases during morning exercise, especially acute myocardial infarction.
Avoid exercising on an empty stomach
Exercising on an empty stomach is truly a potential danger. After a night's sleep, exercising for 1-2 hours without eating will leave your stomach empty and your energy insufficient. Coupled with the consumption of physical strength, it can cause insufficient blood supply to the brain, which can make people feel unwell even for a short time. The most common symptom is dizziness. In severe cases, one may feel palpitations, weak legs, and unsteady standing. Older people with poor heart function may experience accidents such as sudden falls or even sudden death.
The pre-exercise meal should be light and small
The food before morning exercise should be small in quantity, soft, delicious, and warm, such as hot milk, boiled eggs, congee, biscuits, oatmeal, hot soy milk, pastries, lotus root starch, small cakes, etc. It would be even better to have a delicious side dish like cold cucumber salad or shredded radish salad to go with it. The amount does not need to be large, but it should be nutritious and comfortable.
Avoid eating very hot food after morning exercise
The winter morning is cold, and the body has not yet recovered from the low temperature brought by sleep. At this time, the cold air will have a temporary cooling effect on the nasal cavity, trachea, pharynx, and esophagus, causing the body to experience "cold adaptation". After exercise, if you do not rest for a while and immediately swallow freshly cooked porridge, tangyuan, or other very hot foods, it is very easy to develop symptoms such as bleeding, nosebleeds, or bloody stools.
This situation mostly occurs in people with increased vascular fragility, especially the weak and the elderly. Therefore, these high-risk groups should be more careful. After morning exercise and before breakfast, drink some warm water again to enhance the body's adaptability and avoid irritation to the esophagus and stomach by hot food.
If the weather is particularly cold, it is best to do warm-up activities in the hallway first to allow the body to gradually transition to "cold adaptation". After exercise, you should also "rest" in the hallway to allow the body to gradually transition to "warm adaptation". After returning home, it is better to have breakfast after half an hour of relaxation and adjustment.