This is the best bedtime to avoid heart disease

The time you go to bed may have something to do with your risk for heart disease. In fact, researchers say, there is a heart health sweet spot for falling asleep: from 10 to 11 p.m.

The body has a 24-hour    1    clock that helps regulate physical and mental functioning. “Our study suggests that early or late bedtimes may be more likely to disturb the body clock, with    2    consequences for cardiovascular (心血管的) health,“ said Plans, who is a senior lecturer in the University of Exeter in the U. K.

To explore how different bedtimes might     3     heart health, Plans and colleagues at Huma, turned to UK Biobank, a biomedical database (数据库). UK Biobank    4     information about more than 500, 000 volunteers and provided information about their personal information, lifestyles and health. Their physical health records were also evaluated.

The researchers focused on 88,926 adults, average age 61, who wore devices that record data when a person moves on their    5     for seven days. With the devices data, the researchers     6    the times of sleep start and waking.

During an average follow-up period of 5.7 years, 3,172 of the people on the list (3.6 percent) experienced cardiovascular events, such as heart attacks or heart failure-happening was highest among people with sleep times at midnight or later and lowest among those who fell asleep from 10 to10: 59 p.m.

Even when a number of    7     were taken into account —including age, gender,   sleep duration, being an early bird or night owl, smoking status, blood pressure—falling asleep    8    at midnight or later was still linked to the highest increased risk of heart disease.

“The new study really strengthens what we know from a cardiovascular risk    9    opinion—sleep is a risk factor,” said Dr. Francoise Marvel, an assistant professor and co-director of the Johns Hopkins Digital Health Lab at Johns Hopkins Medicine in Baltimore. “But there is a huge important gap to recognize: There is no evidence to suggest at this point that improving sleep will    10    reduce cardiovascular events, like heart attack.”

Walking, if you do it vigorously enough, is the overall best exercise for regular physical activity. It requires no equipment, everyone knows how to do it and it carries the     1     risk of injury. The human body is designed to walk. You can walk in parks or along a river or in your neighborhood. To get     2     benefit from walking, aim for 45 minutes a day, an average of five days a week.

Strength training is another important     3     of physical activity. Its purpose is to build and     4     bone and muscle mass, both of which shrink with age. In general, you will want to do strength training two or three days a week,     5     recovery days between sessions.

Finally, flexibility and balance training are     6     important as the body ages. Aches and pains are high on the list of complaints in old age. The result of constant muscle tension and stiffness of joints is     7     and simple flexibility training can     8     these by making muscles stronger and keeping joints lubricated. Some of this you can do whenever you stretch. If you watch dogs and cats, you’ll get an idea of how natural it is. The general     9     is simple: whenever the body has been in one position for a while, it is good to     10     stretch it in an opposite position.

A new high-speed railway was to be built through the small town. However, an archaeologist     1     against it, because it meant an old temple (which) they regarded as the only historic heritage and cultural relic would likely disappear. But the fund was limited. If the government gave way to him, it would lead to a great loss of money. How to keep a     2     between construction and protection was a challenging issue. A committee was established to     3     the temple from being damaged. They conducted many investigations in an     4     to solve the problem. The members referred to former documents, and turned to professionals from all over the world for advice. They made many proposals. At last, by comparison, they decided to apply the digital image technology to the preservation.    5     the process, many overseas experts took part in the project. Many locals     6     money to the committee. They made great contributions to it. At last, everything including the entrance, the exit, the dragon on the roof and even the mirrors was     7     well. The locals held a parade for it. In their opinion,   good traditions were important and we should     8     appreciation of heritage. They would not forgive those who damage them forever.

My name is Sarah. It is an honor for me to win the    1    to share my ideas and feeling about music with you. You never know how music has had an    2    on my life.

Music gives me hope and a sense of    3    . While listening to music, I feel so fortunate to have everything I get in my life. It speaks words of encouragement to the deepest part of my being.

    4    , music gives me strength and brings me    5    . When I listen to music, it makes me forget all the worries and pressure in my life. It is the rock I could lean on to become strong and get through those hard times.

Zoos were originally created as places of entertainment, and their suggested involvement with conservation didn’t seriously     1     until about 30 years ago, when the Zoological Society of London held the first formal international meeting on the subject. Eight years later, a series of world conferences took place,     2     ‘The Breeding of Endangered Species’, and from this point onwards conservation became the zoo community’s buzzword. This commitment has now been clearly defined in The World Zoo Conservation Strategy (WZCS)，which –although an important and welcome document- does seem to be based on a/ an     3    optimism about the nature of the zoo industry.

The WZCS estimates that there are about 10000 zoos in the world, of which around 1000     4     a core of quality collections capable of participating in coordinated conservation programs. This is probably the document’s first failing, as I believe that 10000 is a serious reserve of the total number of places which claim to be zoological     5    . Of course it is difficult to get accurate data but, to put the issue into perspective, I have found that in a year of working in Eastern Europe, I discover fresh zoos on almost a weekly basis.

The second flaw in the reasoning of the WZCS document is its naive     6     in its 1000 core zoos. One would assume that the quality of these institutions would have been     7     examined, but it appears that the criterion for inclusion on this select list might merely be that the zoo is a member of a zoo federation or association. This might be a good starting point, working on the basis that members must meet certain standards, but again the facts don’t     8    the theory. The greatly respected American Association of Zoological Parks and Aquariums (AAZPA) has had extremely dubious, and even notorious (臭名昭著的) members. As they were always a collection of bad reputation, one is obliged to     9    upon the standards that the Zoo Federation sets when granting membership. The situation is even worse in developing countries where little money is     10    for redevelopment.