Core Viewpoint - Lifestyle plays a significant role in determining health and longevity, with recommendations for specific behaviors before sleep, upon waking, and after meals [1] Group 1: Pre-Sleep Recommendations - Avoid overeating before bed; it is advised to finish meals by 8 PM to prevent sleep disruption [2] - Avoid vigorous exercise in the two hours leading up to sleep, as it can hinder the ability to fall asleep [3] - Limit smartphone use in bed to reduce blue light exposure, which can decrease melatonin production by approximately 22% [4][5] Group 2: Morning Recommendations - Do not rush to get out of bed; older adults should take time to adjust to an upright position to prevent injuries [6] - Do not skip breakfast; a long fasting period can lead to increased morning blood pressure and hormonal imbalances [7] - Avoid exercising too early in the morning; it is recommended to wait at least an hour after sunrise for outdoor activities [8][9] Group 3: Post-Meal Recommendations - Avoid rushing to walk after meals; older adults are at higher risk for postprandial hypotension [10] - Do not sleep immediately after eating; it can slow digestion and exacerbate conditions like gastroesophageal reflux [11] - Avoid drinking tea right after meals; it can inhibit digestive juices and lead to discomfort [12] Group 4: Six Longevity Habits - Regular morning bowel movements can prevent constipation [12] - Drinking warm water upon waking can help maintain blood flow and prevent thrombosis [13] - Light activity after meals, such as walking, can aid digestion [14] - Standing against a wall after meals can assist with digestion and weight management [15] - Soaking feet for 20 minutes before bed can improve sleep quality [16] - Drinking a small amount of warm water before sleep can help maintain blood fluidity and prevent thrombosis [17]

Group 1 - The importance of morning routines for health is emphasized, highlighting the need to avoid certain bad habits after waking up [1] - The "333" principle is recommended for getting out of bed safely, which involves lying in bed for 30 seconds, sitting for 30 seconds, and then waiting another 30 seconds before standing up [1] - Drinking honey water or salt water in the morning is discouraged due to potential health risks, including increased blood sugar levels and excessive salt intake [3] Group 2 - Skipping breakfast is linked to various health risks, including stomach issues, gallstones, obesity, and cognitive decline [4] - Research published in 2023 indicates that eating breakfast before 8 AM and dinner before 8 PM can help prevent cardiovascular diseases, while eating after these times increases risk [5] - A study shows that individuals who eat breakfast after 9 AM have a 59% higher probability of developing type 2 diabetes compared to those who eat before 8 AM [7] - The ideal breakfast time is suggested to be between 7 AM and 8 AM [8]