健康的最佳时间

  有一个最佳的时间为每个健康移动,从饮食吃早餐,你要去戒烟过敏甚至性生活。Here's how to tune into those magic hours to boost your everyday well-being - and your long-term health.下面是如何收听这些神奇的时间来提高你的日常健康与您长期的健康。

  There's never a bad time to do something healthy, right?我们从来没有坏的时间去做一些健康的,对吗?Not so fast.不是那么快。When it comes to maximizing your health, timing is everything.当谈到你健康,时间就是一切。That's because we're hardwired to follow a "body clock," an internal timer that tells the body whether to sleep or work, nibble a light salad or devour a hearty stew, ovulate or grab a maxi pad.那是因为我们就会遵循“生物钟”,一个内部定时器,讲述了身体是否睡眠或工作、品尝一盏灯沙拉或吞灭热烈炖肉、排卵或攫取马克西•垫。"Everything in nature works on a rhythm that is defined by time — hours, days, nights, weeks, seasons, years, and more," says Matthew Edlund, M.D., director of the center for Circadian Medicine in Sarasota, FL, and author of The Body Clock Advantage.“一切都在本质上就是一个节奏的工作时间,时间规定,天,夜,周、季节、年,说道:“马修Edlund更多,医学中心的主任,在萨拉索塔生理医学临床(美)》一书的作者的生物钟的优势。Unfortunately, our lifestyle — wolfing down lunch at 3 p.m. between meetings, flouting our bedtime to watch The Daily Show — often throws those rhythms out of whack, which can lead to weight gain, up our risk of illness and disease, and leave us feeling sluggish and sad.不幸的是,我们的生活方式,狼吞虎咽吃午饭,下午3点之间的蔑视我们睡前观看表演中,通常每天的低谷,从而导致体重增加,我们的疾病和疾病的风险,并让我们感觉迟钝又伤心。But tuning in to your internal clockwork more closely has great advantages.但是在你内在的发条调有很大优势更紧密地联系。"If you can get your innate body rhythms in sync with the food, activity, and rest you need, you can not only get healthier but even feel better day to day," Edlund says.“如果你能让你的身体天生适合现在的节奏,活动,和其他食物,你需要,你不仅能得到健康,但即使一天比一天感觉更好,”Edlund说。

  Calibrate your body clock with the timing tricks below.你的生物钟的标定时间把戏如下。

  有一个最佳的时间为每个健康移动,从饮食吃早餐,你要去戒烟过敏甚至性生活。Here's how to tune into those magic hours to boost your everyday well-being - and your long-term health.下面是如何收听这些神奇的时间来提高你的日常健康与您长期的健康。

  There's never a bad time to do something healthy, right?我们从来没有坏的时间去做一些健康的,对吗?Not so fast.不是那么快。When it comes to maximizing your health, timing is everything.当谈到你健康,时间就是一切。That's because we're hardwired to follow a "body clock," an internal timer that tells the body whether to sleep or work, nibble a light salad or devour a hearty stew, ovulate or grab a maxi pad.那是因为我们就会遵循“生物钟”,一个内部定时器,讲述了身体是否睡眠或工作、品尝一盏灯沙拉或吞灭热烈炖肉、排卵或攫取马克西•垫。"Everything in nature works on a rhythm that is defined by time — hours, days, nights, weeks, seasons, years, and more," says Matthew Edlund, M.D., director of the center for Circadian Medicine in Sarasota, FL, and author of The Body Clock Advantage.“一切都在本质上就是一个节奏的工作时间,时间规定,天,夜,周、季节、年,说道:“马修Edlund更多,医学中心的主任,在萨拉索塔生理医学临床(美)》一书的作者的生物钟的优势。Unfortunately, our lifestyle — wolfing down lunch at 3 p.m. between meetings, flouting our bedtime to watch The Daily Show — often throws those rhythms out of whack, which can lead to weight gain, up our risk of illness and disease, and leave us feeling sluggish and sad.不幸的是,我们的生活方式,狼吞虎咽吃午饭,下午3点之间的蔑视我们睡前观看表演中,通常每天的低谷,从而导致体重增加,我们的疾病和疾病的风险,并让我们感觉迟钝又伤心。But tuning in to your internal clockwork more closely has great advantages.但是在你内在的发条调有很大优势更紧密地联系。"If you can get your innate body rhythms in sync with the food, activity, and rest you need, you can not only get healthier but even feel better day to day," Edlund says.“如果你能让你的身体天生适合现在的节奏,活动,和其他食物,你需要,你不仅能得到健康,但即使一天比一天感觉更好,”Edlund说。

  Calibrate your body clock with the timing tricks below.你的生物钟的标定时间把戏如下。

  After your period - DAYS 3-13: 在您的时期- 3-13日:

  Do a breast self-exam (BSE). A post-period rise in estrogen returns your swollen, tender breasts to their most supple state, making it the perfect time to check them for unusual lumps and bumps. 做乳房自我检查(BSE)的。甲后返回上升时期雌激素的肿胀,招标乳房最柔软的状态,使它成为完美的时间来检查这些不寻常的肿块和颠簸。 Although experts don't insist on a monthly BSE anymore, when you do feel your breasts for changes, do it at this time of the month — differences will be more detectable.虽然专家不坚持每月疯牛病了,当你觉得你的乳房的变化,做这个月时间 - 分歧将更加察觉。

  After ovulation - DAYS 14-23: 排卵后-天14-23:

  Plan to quit smoking. Women who try to kick the habit now, after ovulation, may be less likely to succeed — possibly because they have worse withdrawal symptoms, according to a recent study from the Medical University of South Carolina. 戒烟计划。妇女谁试图戒烟现在排卵后,可能会不太可能成功-这可能是因为他们有更坏的戒断症状,根据南卡罗来纳大学的最新研究从医疗。 So set a quit date during the first half of your cycle (days 1-13), and use these next two weeks to get psyched and gather the support you need to stop smoking for good.因此,在你的设置周期(1-13天),上半年的戒烟日期,并利用这些未来两周获得补益和收集的支持你需要停止吸烟。

  • Slather on sunscreen. For the best possible protection, apply it (year-round) a full 30 minutes before you head outdoors — that's how long it takes for the stuff to soak in and become effective. •Slather的防晒霜。为了得到最佳的保护,适用于它(全年)一个完整的前30分钟你往室外-这需要多长时间,成为有效的东西泡英寸

  • Bask in the morning light. Boost your energy for the day, and ward off depression, by getting a healthy dose of sunlight in the morning (after putting on sunscreen!). • 光沐浴在早晨。升压你的精力为一天,和抵御抑郁症,通过获取阳光中的防晒霜把早上(后一个健康的剂量!)。

  Exposure to natural light in the am signals your body to cut off production of melatonin, a hormone that makes you sleepy.暴露在自然光信号时你的身体,切断生产的褪黑激素,这种激素使你昏昏欲睡。 Light is also a natural antidepressant, according to several studies, and increases your body's production of vitamin D, which may help you fend off cancer and heart disease.光也是一种天然抗抑郁剂,根据一些研究,并增加身体的维生素D,可帮助您抵御癌症和心脏病。 So head outdoors for at least 10 minutes early in the day, whether that means walking to a farther bus stop or sipping your coffee on your porch.因此,头户外至少10分钟,早在一天,这是否意味着步行到较远的巴士站或啜饮你的门廊上喝咖啡

  • Eat breakfast if you're watching your weight. A hearty starter, ideally eaten within 15 to 30 minutes of waking and no later than 8 am, will help you stave off a gain. • 吃早餐,如果你看你的体重。丰盛的起动机,最好吃的在15至30分钟,早上醒来,不晚于8,将帮助您避开增益。 "If you don't eat breakfast, your body thinks it's in starvation mode, and you'll eat more food later on," Edlund says. “如果你不吃早餐,你的身体认为是在饥饿的模式,你会吃更多的食物以后,”埃德伦德说。 A Harvard Medical School study confirms that people who ate a morning meal were one third less likely to be obese than those who didn't.哈佛医学院的研究证实,人谁吃了一个上午餐三分之一不太可能比肥胖谁没有。 Go for whole grains (oatmeal, whole-grain cereal, or whole-grain toast) with a serving of protein (an egg, a tablespoon of nut butter, or a slice of low-fat cheese) and some fruit to keep you alert and feeling full for longer.去(燕麦片,全麦谷物,或全麦吐司与服务的蛋白质(鸡蛋,黄油的螺母,或低脂奶酪片)和一些水果汤匙让你警觉和)全谷物感觉不再完整。 Aim for a meal of around 200 to 300 calories.目的为约200至300卡路里餐。

  In the Afternoon

  在下午

  • Take a power nap. A midday snooze isn't just for babies! • 以权力打个盹。中午小睡不只是婴儿! By 2 pm, your body temperature starts to dip, just as it does before bedtime, bringing your eyelids with it.下午二时,你的体温开始下降,正如它睡觉前,它会带来你的眼皮。 Instead of hitting the vending machine for a sugar high — and eventual crash — try succumbing to your sleepiness and indulging in a 10-minute siesta.而不打的是高糖自动贩卖机 - 并最终崩溃 - 尝试屈服于你的嗜睡和10分钟的午睡沉迷。 An Australian study compared naps lasting 5, 10, 20, and 30 minutes and found that 10 minutes left participants feeling the most refreshed, rested, and alert.澳大利亚一项研究比较小睡持久5,10,20和30分钟,发现有10分钟了与会者的感觉最清新,休息,和警觉。 Just make sure to set an alarm on your watch or phone so your doze doesn't go overtime, which can cause sleep inertia (that horrible post-snooze grogginess).只要确保您的手表上设置一个或电话报警等你去加班不打瞌睡,这可能会导致睡眠惯性(即可怕后打盹醉)。 Can't nap at work?在工作中不能午睡? Get off your duff for a 10-minute loop around the block.达夫为您下车围着块10分钟循环。 It's not as restorative, but it will clear your head and boost your circulation, energizing mind and body.这不是恢复,但它会清除你的头和促进您的血液循环,提神身心。

  You'll improve your workouts, gain more energy, stabilize your mood, manage your weight more easily, and even prevent and treat illness more effectively.你会提高你的训练,获得更多的能量,稳定情绪,管理您的重量更容易,甚至更有效的预防和治疗疾病。It's health as nature intended!它是健康的,因为这是自然需要!

  In the Morning在早上

  •Sleep an extra 20 minutes.睡眠额外的20分钟。There's no substitute for a solid night of z's, but research suggests that rising as late as you can get away with — even if it's just 20 or 30 minutes later than you usually do — can make you more relaxed during the day.没有任何东西可以代替实心的,但夜晚z的研究表明,上升到你可以去——即使只是20或30分钟后比你通常做——能使你更轻松的白天。Our bodies naturally crank up the stress hormone cortisol in the a.m. so that we'll get up and moving, but postponing your wake-up time can lower those levels just enough to take the edge off.我们的身体自然加速应激激素皮质醇的点,这样我们就起床,移动,但是推迟你起床时间可以降低层级刚好够抵消掉了。In a study at London's University of Westminster, earlier risers (who woke up as early as 5:22 a.m.) had higher cortisol levels during the first 45 minutes of their day and tended to be angrier at night than later risers (who got up as late as 10:30 a.m.), regardless of how much total sleep they got.在一项在伦敦威斯敏斯特大学,早期(涡醒来早5:22)上午皮质醇含量较高。在第45分钟,他们往往会生气,晚上晚起床的涡(上午晚10:30。),不管他们有多少睡眠。While there's no optimal wake-up time, the researchers say, set the alarm for as late as your schedule will allow.虽然没有最佳起床时间,研究者说,把闹钟定在晚到你的计划将允许。For best results, try to go to bed and wake up at about the same times every day; this will keep your body clock running smoothly.为达到最佳效果,尽量去睡觉和起床在同一时间每天;这将让你的生物钟运行平稳。

  • 称量自己。浴室步进规模第一的东西(后,早饭前,穿着小到无)为您提供了最准确的一天阅读你的体重,这可能会发生波动,最多在3磅! It's a good idea to weigh in daily: A study from Brown University and the University of North Carolina at Chapel Hill showed that 61 percent of people who did so maintained their weight within five pounds over time (compared with 32 percent who weighed in less often), mainly because it helped them catch weight gain early.

  这是一个好主意来衡量的:每天从布朗大学学习和教堂山北卡罗来纳大学显示,有61百分之谁这样做维持在5磅的体重在一段时间(与32百分之谁在不常称重人),主要是因为它帮助他们早日赶上体重增加。

  • 跳过“午餐时间”三个有利于两小一餐(每个约300卡路里)。早饭后吃的第一和第二个约3个小时后,为了保持你的血糖稳定,你的新陈代谢解雇了。 Time the second mini-meal to coincide with the low of that afternoon slump we mentioned — so, between 2 and 3 pm "You feel tired, and it's difficult to stay mindful, so you start putting stupid things in your mouth," says Pamela Peeke, MD, author of Fit to Live: The 5 Point Plan to Be Lean, strong, and Fearless for Life .于第二个迷你餐,以配合该下午暴跌我们提到低 - 因此,2至下午3时:“你觉得累,而且很难保持铭记,所以你开始把你的嘴愚蠢的事情,说:”帕梅拉皮克, 现场医学博士,作家调整为:5点计划,使精益,强,霍元甲的人生 。 "But having a bunch of fat and refined sugars is the worst thing you can do, because your energy will spike and then crash." “但有一脂肪和精制糖一群是最糟糕的事情可以做,因为你的精力会上涨,然后崩溃。” Instead, go for lean protein, high-quality carbohydrates, and a bit of fat.相反,去瘦蛋白,高品质的碳水化合物,脂肪和1位。 Peeke's picks: 1 Tbsp of low-fat peanut butter on a pita, half a turkey wrap, or some low-fat yogurt or cottage cheese with fruit.皮克精选:1低脂花生酱汤匙上皮塔,半包火鸡,或一些低脂肪酸奶或奶酪和水果。

  • Get moving. Late afternoon to early evening (5 to 6 pm) may just be the best time to exercise, because that's when you're hottest, literally. • 获取移动。逾期下午傍晚时分(5至6时)可能是最好的时间运动,因为这时候你是最热门的,从字面上。 Your body temperature reaches its daily peak (2 to 3 degrees warmer than in the morning), giving you maximum muscle strength, flexibility, agility, and stamina as well as faster reaction times.你的体温达到其每日高峰(2至3度比上午温暖),给你最大的肌肉力量,柔韧性,灵活性和耐力,以及更快的反应时间。 Even your lungs are using oxygen more efficiently at this time.

  即使你的肺部更有效地使用氧气在这个时候。 You'll work out harder with less perceived effort and are less likely to injure yourself.你会更加努力工作,出以较少的努力,认为不太可能伤害自己。 Of course, any exercise is better than none, so if an early workout fits best with your schedule, keep it there.当然,任何运动总比没有好,所以如果一个适合早锻炼最好与你的时间表,将它保留下来。 In fact, am exercisers are most likely to stick to their habit: Studies have shown that more than 90 percent of people who work out in the morning are consistent about doing it.事实上,上午练习者最有可能坚持自己的习惯:有研究显示,百分之九十以上的人谁早上的工作是在做它是一脉相承的。

  At Night 在夜

  • Down a glass of cranberry. You've probably heard that compounds in cranberry juice can help prevent urinary-tract infections. 蔓越莓 • 下一个玻璃。你可能已经听说蔓越莓果汁类化合物可以帮助预防尿道感染。 If you drink a glass in the evening, the juice will hang out in the bladder, fighting bacteria, till morning.如果你在晚上喝一杯,果汁将挂在膀胱,细菌作战,直到早晨。 Sip a cup after sex for extra protection: The juice can keep bacteria that's been pushed up the urethra during intercourse from sticking to bladder walls.啜饮一杯性交后的额外保护:果汁能保持住自己的已被炒性交时坚持从尿道膀胱壁细菌。

  • Invite the night. Preparation for bedtime should start well before you brush your teeth. • 邀请过夜。准备就寝之前你应该开始刷牙。 Wind down any exercise three hours before bed to give your body temperature a chance to cool and signal the brain that it's sleep time.定任何睡前三小时运动风,让你的体温有机会冷静和信号的大脑,它的睡眠时间。 Also close the kitchen (and the bar) two to four hours in advance, since it takes that long for your stomach to empty of solid foods; doing so will help you avoid indigestion and acid reflux.

  同时关闭厨房(和酒吧)提前2至4个小时,因为它需要那么长的时间来为你的肚子空的固体食物,这样做会帮助你避免消化不良和反酸。 Aim for an undivided seven to eight hours of sleep every night.目的为一不可分割的7至8每晚的睡眠时间。 And because environmental factors, from bright moonlight to fluorescent street lamps, can disrupt cues to your internal clock, it's best to keep the room dark — no night-lights, no neon alarm clocks, and certainly no flashing cell phones.而且由于环境因素,从明亮的月光下,荧光路灯,可以破坏线索到您的内部时钟,最好的方式就是保持房间黑暗 - 没有夜间灯光,没有霓虹灯闹钟,当然也没有闪烁的手机。 Your brain's pineal gland needs darkness to make melatonin, a hormone that tells your body to drift off (see "Bask in the morning light").你的大脑的松果腺需要大量的暗房,使褪黑激素,这种激素,它告诉你的身体漂过(见“曙光巴斯克”)。 The pineal gland gets confused if it senses light, compromising your sleep quality.松果腺就会犯糊涂,如果它感知光线,影响你的睡眠质量。 Melatonin also has been linked to improved immunity and lower risk of cancer.褪黑激素也被认为与提高免疫力,降低患癌症的风险。

  • 塞Slather在汗水。一个澡睡觉前(或只是当场洗你的腋下-或你的脚,如果他们已经臭)。 Then dry off and apply the antiperspirant of your choice.然后擦干和运用您所选择的止汗。 At night, your body's temperature naturally lowers and you're less likely to sweat, which gives antiperspirant a chance to fully absorb and allows its active ingredients to go to work.到了晚上,你的身体的温度自然降低,你就不太可能出汗,从而使止汗有机会充分吸收,并允许其有效成分的去上班。 By the time you step into the shower the next day, you'll be totally protected.到时候你冲个澡,第二天一步,你就会得到充分的保护。

  • Take your allergy meds. Both allergy symptoms and the pollen count are highest first thing in the morning, so take your long-acting antihistamines at night to avoid waking up to a sneeze-fest.

  • 以您的过敏吃药。两个花粉过敏症状和计数最高早上第一件事情了,所以采取长效抗组胺药你长期在夜间醒来,以避免对喷嚏,巨星。 Bonus: If the pills make you sleepy, taking them at bedtime might help you drop off.奖励:如果让你昏昏欲睡的药丸,在睡前服用他们可能会帮你减少了。

  • Pop an aspirin if you're a candidate for high blood pressure, the biggest risk factor for heart disease and stroke. • 流行阿司匹林如果你是一个中风候选人高血压,心脏病和最大的风险因素。 In a recent study from the University of Vigo in Spain, people with prehypertension (blood pressure that's between normal and high) who took aspirin around 11 pm had lower blood pressure readings after three months than people with prehypertension who took aspirin at 8 am or who made dietary changes.在从西班牙大学维哥最近的研究中,高血压前期的人(血压之间正常和高)谁服用阿司匹林晚上11点左右在后3比高血压前期谁发生在8阿司匹林时或谁的人几个月降低血压读数的饮食变化了。 Researchers believe aspirin works by slowing the nighttime production of hormones and other substances that lead to clotting.研究人员认为,通过减缓的荷尔蒙和其他物质导致凝血夜间生产阿司匹林的作品。 Talk to your doctor to find out whether it might help you.你的医生交谈,了解它是否能帮助你。

  THE BEST TIME TO SCHEDULE... 最佳的时候附表...

  A doctor's appointment: FIRST THING IN THE MORNING. Cut your waiting-room time by booking the first appointment of the day, before the doctor falls behind schedule. 一个医生的任命:最首要的第一个早晨预订任命的一天。割你的时间了候车室,在医生的时间表落后。 A morning slot also keeps you from getting too hungry if you have to fast before a lab test.一个上午插槽也可防止太饿了,如果让你收到一个实验室测试,以快速的你。 And if you have asthma, your doc is more likely to catch problems in the am, since that's when lung function is poorest.

  如果你有哮喘,您的doc是更有可能感染了我的问题,因为这时候是最贫穷的肺功能。 If the morning's all booked, try to snag the first spot after lunch — by then the office should have had enough time to catch up.如果早晨的所有预订,请尝试粗加工后的第一个午餐,届时现场 - 办公室应该有足够的时间来追赶。 If you're picking up a prescription, hit the pharmacy before 3 pm on weekdays for faster service and less chance of error.如果你拿起处方,打周日下午3时前,为更快的服务,减少错误的机会药房。

  Surgery: BEFORE NOON. Your prime time for surgery is in the morning, when there tend to be fewer complications. 手术:中午十二时前。您的手术黄金时间是在早晨,当有并发症少,往往是。 In a study of more than 90,000 operations analyzed by Duke University, adverse events were more common between 3 pm and 4 pm and least common from 9 am to noon.在超过90,000行动杜克大学的研究分析,不良事件是从9个3至下午4时,以及最少见的共同上午至中午12时。 That may be because the body's circadian rhythm dips in the late afternoon, dropping cortisol and adrenaline and zapping surgeons' energy and concentration.这可能是因为人体在下午晚些时候昼夜节律骤降,下降皮质醇和肾上腺素和换台外科医生的能源和浓度。 Also, you may be more likely to feel pain or post-op nausea in the afternoon.此外,你更可能在下午感到疼痛或后运算恶心。 Try to nab the second or third slot in the OR: A study in the Journal of American College of Surgeons shows that surgeons perform better when they're warmed up.尝试逮到插槽或第二或第三的:一个更好的学习履行医师杂志美国外科医学院表明,当他们热身。 Whatever you do, don't go under the knife on the weekends if you can avoid it; mortality rates are higher, probably because the more senior physicians — who can set their own schedules — are off duty, leaving less experienced staff in charge.不管你做什么,不要去上周末下刀,如果你能避免,死亡率较高,可能是因为更高级的医生 - 谁可以设定自己的时间表 - 下班,使经验不足的主管人员。

  阿根管:1至下午3时根据欧洲的研究,局部麻醉持续时间较长时,下午3给出了在给定的早于在早晨或傍晚。

  A flu shot: EARLY FALL. Flu season typically runs from October through March, so the best time to get the jab is September or October. 甲流感疫苗:早期下降。流感季节通常从10月到3月运行,所以最好的时间去申诉委员会是9月或10月。 (The vaccination takes two weeks to become effective.) The shot can help you skirt the flu's chills, fever, and general misery, and may also help prevent heart-attack deaths, which can be triggered by acute inflammation, according to a study in the European Heart Journal . (接种疫苗需要两个星期才能生效。)这个镜头可以帮助你的裙子流感的发冷,发热,和一般的痛苦,也可能有助于预防心脏病发作死亡,可由急性炎症引起的,根据一项研究欧洲心脏杂志

  A full-body skin check: WINTER. This is when skin tends to be fairest, making it easier for your dermatologist to catch unusual moles or other changes that could indicate skin cancer. 一个全身皮肤检查:冬天。这是当皮肤往往是最公平,更容易为您的皮肤科医生赶上或其他不寻常的黑痣变化,可能表明皮肤癌。 Alicia D. Zalka, MD, an associate clinical professor of dermatology at Yale, advises taking note of any darkly pigmented, irregularly bordered, nonraised spots or patches, or nonhealing bumps resembling pimples that don't go away.艾利西亚四扎尔卡,医师,联营公司的皮肤科临床教授在耶鲁大学,建议采取任何黑暗色素注意到,不定期接壤,nonraised斑点或斑块,丘疹或类似未愈合颠簸不消失。 "Any lesion that goes unhealed for more than three to five weeks may mean a skin cancer or precancerous spot," Zalka says, "so see your doctor." “去任何超过3至5个星期愈合病灶可能意味着皮肤癌或癌前病变的位置,”扎尔卡说,“所以去看医生。”

  MAKE THE MOST OF YOUR CYCLE 请对您的周期中最

  Hormones fluctuate wildly over the course of the month, creating great — and not-so-great — opportunities for a variety of health moves.激素在大起大落的一个月中,创造伟大 - 和不那么大 - 一对健康的各种动作的机会。

  Day 1 of your menstrual cycle is the day your period starts, so schedule these actions accordingly:你的月经周期日这一天您一期开始,因此这些相应的行动计划:

  Before your period - DAYS 23-28: 在你的时间- 23至28日:

  Stay out of pain. Avoid procedures like a root canal or a bikini wax: They'll hurt more now.根管或比基尼蜡,远离痛苦。避免程序,例如:他们会更伤心了。 "Endorphins, serotonin, and dopamine" — all natural feel-good chemicals — "typically plummet right before your period," says Rebecca Booth, MD, author of The Venus Week . “内啡肽,五羟色胺和多巴胺” -所有的自然感觉良好的化学品- “通常月经前下跌权说,”丽贝卡展位,医师,作家的金星周 。 Reschedule them for ovulation time (days 13-15), when, according to a University of Michigan study, we produce the most endorphins to offset pain.重新安排的排卵时间(13-15天),其中,而根据美国密歇根大学的研究中,我们产生最内啡肽,以抵消痛苦。

  During your period - DAYS 1-3: 经期间-天1-3:

  Get busy. It may not be the most convenient time, but orgasms — always great — are even greater during your period. 忙碌起来。它可能不是最方便的时间,但高潮-永远的伟大-你的时间在更大。 That's because they cause a spike in serotonin, which is naturally running low just before and during the first three or so days of menstruation.这是因为它们会导致在血清素穗,这是自然运行低之前和期间的前3天,或月经等。 Some women even enjoy a heightened libido just before their period, thanks to a drop in estrogen and a rise in testosterone.有些妇女甚至喜欢在经期前一个提高性欲,在雌激素下降的感谢和睾酮在上升。