Busy students! Are you eating properly every day?
Are you so busy with class reports, club activities, part-time jobs, etc. that you put your own health on the back burner?

Biological clock

The body clock is a system in the body that keeps track of 24 hours. Humans are equipped with an internal clock that keeps a rhythm of one day, and even if we are not aware of it, our body and mind are active during the day and resting at night. The body clock guides us to natural sleep at night. The body clock is reset by exposure to light every morning and keeps a constant rhythm. Even if we are confined to a room without a clock, our body can somehow keep a 24-hour rhythm and repeat the cycle of "sleeping and waking up". It also regulates the absorption of food and metabolic functions, creating a difference between day and night. The body clock can cause differences in the absorption and effectiveness of nutrients depending on the timing of eating.

What causes your body clock to be disrupted?

1. Weekend jet lag (day and night reversal)
2. Irregular lifestyle (irregular meals (skipping meals), lack of exercise, etc.)
3. Using a computer or smartphone at night
   Exposure to blue light at night disrupts the rhythm of your body clock, causing your body clock to become nocturnal, leading to lack of sleep, autonomic nervous system disorders, and poor health.

Eat breakfast and reset your body clock!

Our body clock has a tendency to run a little slower than 24 hours, so resetting it by exposing yourself to the morning sunlight and having breakfast will raise your body temperature and help you stay active.
Fasting is sometimes necessary, and ideally you should not eat anything for 10 hours between your last meal of the previous day (dinner) and your first meal of the next day (breakfast), and you should eat breakfast within two hours of waking up.

How should I eat my meals?

1. Eat protein-rich foods (eggs, milk, tofu, natto, meat, fish) for breakfast
2. Always eat lunch (light meal)
3. Snacks are OK! (Eating snacks reduces the risk of sudden rises in blood sugar: avoid overeating at dinner)
4. Be careful of your blood sugar levels at dinner (keep carbohydrates low)
   Even if you eat the same food for breakfast and dinner, your blood sugar level is more likely to rise and harder to fall after dinner. It is effective to take catechin tea and dietary fiber, which suppress the absorption of sugar, together.

★Even if you can't do it every day, try to make an effort to get closer to it!★★★

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