Af­ter Hours

India Today - - LEISURE -

Re­search at Cam­bridge has shown our mus­cle tem­per­a­ture and other phys­i­cal pa­ram­e­ters peak late af­ter­noon-early evening. Hence, post-work ex­er­cise is good for you So when you knock off work, stop at the gym for some weight train­ing. It will en­hance your bone min­eral den­sity, add to your mus­cle mass, speed up your me­tab­o­lism and re­duce de­pres­sion and anx­i­ety Don’t think about work be­yond of­fice. In­stead, think about home, fam­ily, friends. So­cial­i­sa­tion is linked to a 50 per cent rise in longevity (jour­nal PLOS Medicine, 2010) Eat at least three hours be­fore sleep­ing. The ideal din­ner plate should be: half veg or salad, a quar­ter lean pro­tein (meat, fish, etc.), a quar­ter grain (brown rice, pasta, bread) Hav­ing a snack at least an hour be­fore bed raises the level of neu­ro­trans­mit­ter sero­tonin, help­ing you sleep bet­ter Go to bed be­fore mid­night as it pre­pares your body and mind for deep sleep Sleep for 6-7 hours. New re­search from the Univer­sity of Wash­ing­ton’s Health Sciences depart­ment (2017) shows that chronic sleep de­pri­va­tion sup­presses the im­mune sys­tem.

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