First, breakfast is good, and dinner is the energy of a day's activities. Nutritionists recommend eating foods rich in protein for breakfast, such as fruit, bread and milk. Drinking only essence soup or fruit and vegetable juice for breakfast can replenish the vitality of the body, but it can't last long, and the energy of the body will soon be exhausted. Protein should be supplemented with staple foods such as beans or whole wheat bread to provide enough energy for the body. Dinner can increase the weight of vegetables and fruits. Try not to fry or fry, bake with tin foil or steam, marinate and cook. White-cut meat, white-cut chicken and soy sauce are cut onions with natural sweetness. Add lemon or orange juice to enhance the taste and adjust the amount of salt yourself. Experts suggest that it is best to eat at least two servings of fruits and half a catty of vegetables every day. Or book a day in a week as a "light and healthy" day, and eat more light foods such as vegetables and fruits that day. Because fatty foods consume more energy, it is easy to increase the burden on the body. Second, close your eyes and practice muscle relaxation. Busy work and great pressure. With simple muscle relaxation, people can pay attention to the changes of their body muscles, so as to achieve a relaxed state. The method is as follows: find a place to sit down and concentrate on relaxing. Quickly tighten a muscle of the body for 5 seconds, and then slowly relax. Repeat the muscle "tightening-relaxing" action, from head, eyes to toes, all muscles can be performed. Third, natural sleep. Experts suggest that adults must sleep for 8 hours every day. If you need an alarm clock to wake you up in the morning, obviously you don't have enough sleep. Simply spitting and breathing before going to bed and getting up is not only easy to fall asleep, but also very comfortable to wake up in the morning. Methods: Play some natural music, sit quietly for 30 minutes before going to bed, drink some warm water, take a deep breath slowly, and forget about work and complicated affairs. Don't get up in a hurry in the morning, lie in bed for two minutes first, spit slowly for 10 minutes, then get up and freshen up, and you will feel refreshed all day. Fourth, drink plenty of water, and drink at least 2000 c c water every day to supplement your body's needs. People who often feel thirsty can use 1: 1 It is best to make health tea on the same day and drink it on the same day to avoid the failure of Chinese herbal medicines due to oxidation. Nutritionists recommend lemon citronella tea, which has the aroma of peel and can restore fatigue and maintain vitality. Chamomile tea also has a calming effect. 5. Shower, massage, relax muscles and promote blood circulation. Shower can eliminate fatigue more than bubble bath. Because of the impact of water column, it can promote blood circulation. Generally, medicated bath is a medicinal material for promoting blood circulation and removing blood stasis, and the effect is achieved through skin absorption after bathing. But it is best not to take a bath for more than 20 minutes. Massage has a good effect on eliminating fatigue and muscle tension. Men who go to work are tired after work, so they can massage their necks slowly with essential oils such as mint and essential oil, which has an encouraging effect. Studies have found that some monotonous, repetitive and unemotional voices can also calm the mood. Next time you are bored, try some weather forecast and stock market to refresh yourself. Six, office workers four slow breathing exercises, you can do it at any time when you go to work or go home, suitable for office workers of all ages. Seek straightness (sitting) in the curve, sit upright, don't back, relax your hands and legs naturally, and adjust your breathing evenly; Inhale slowly through your nose, make a fist, and put your heart on your sides; Elbow, chest, waist straight, head backward; Exhale through the nose again, put down your neck, hands and waist, and slowly open your hands; Palm down, head back, back to the original position, relax. Reminder: practice 7 times each time, and you can practice 3 ~ 4 times a day. Keep steady, upright and relaxed when practicing, move gently, take a breath in the middle, and don't hold your breath. Hehe Capital (sitting posture) sits up straight, arms around his head and keeps breathing naturally; Inhale through the nose, raise your head and arms, and hold your chest out; Exhale, bow your head, bend your body down slowly, relax, and smooth your back up and down. Reminder: Generally, you can make 6 round trips, depending on your physical condition. Operate slowly, carefully and not in a hurry. Flat throwing (throwing hands) relaxes and breathes naturally; Feet parallel, shoulder width; Raise your arms to shoulder level, and then naturally put them down; When you row the fourth time in a row, your arms and knees bend at the same time. Reminder: If you feel tired after practicing any skill, you can insert the flat throwing action in time until you feel tired, and then return to the original action. This action can expel toxins from the body. Clap your hips and knees and naturally shake up and down, just like a flat swing; Turn around your waist, relax your shoulders, swing your arms from side to side like a wave drum, and beat your trouser pockets (that is, your crotch). Reminder: This kind of exercise is helpful for abdominal organs. You can drink some warm water after finishing. Don't hit hard, lest you hurt yourself. Seven, simple office workers and men exercise to work mainly to strengthen muscles, refresh their minds, and must cooperate with stretching exercises, which can reduce muscle pain caused by lactic acid accumulation after exercise. After work, relaxation and stretching are the main sports. Do each movement 8 ~ 12 times (1 group), rest for 30 seconds, and repeat 3 ~ 5 groups. Adjust according to personal physical strength. Desk exercises for office workers A. Kneeling and lifting function: training the muscles of the front thigh and lower abdomen. Sit in a chair (fixed by a pulley), relax your neck, straighten your back, shoulder * back. Hold the chair with both hands. Lift your breath, chest out, abdomen in, and back straight. Inhale first, bend your knees and lift your feet when exhaling (the degree of lifting your feet depends on your physical fitness). Reminder: Keep your back straight and your thighs at 90 degrees to your body. Or bend one leg and lift it on your knees, which is more labor-saving. B. Bend your knees and stretch-stand behind the chair and stretch your thighs (or in front of the wall or desk). Lift one foot, grab the ankle with the same hand, and hold the back of the chair with the other. For 20 seconds, I felt the muscles in the front thigh tense. The knees supporting the feet should be slightly relaxed and bent to avoid ligament damage. Reminder: Keep your body straight and don't lean forward. C. Kneeling push-up function: exercise pectoralis major and back arm. Get down on your knees and lean forward slightly. Keep your back straight and hold the edge of the chair forward with both hands. Inhale and press the center of gravity down. Exhale, relax elbows and push up. Reminder: the angle of going down varies from person to person; This chair can be turned into a table or pushed against the wall. D stretching exercises of kneeling and push-ups-expanding chest, reaching out, grasping the back of the chair, and straightening back. It lasts for 20 seconds. Relaxation exercise after work E. Lower back stretching exercise function: relax lower back muscles. Sit in a chair. Feet apart, shoulder width apart. The neck is relaxed, the body bends down, and the arms naturally hang to the sides. Stay for about 10 ~ 20 seconds and get up slowly. F. Side neck stretching function: relax neck and relieve neck pain. Sit in a chair with your back straight. Chest out and abdomen in. First slowly turn your head to the right with your right hand. Relax and change your left hand. Say it again. Reminder: Your shoulders are flush with the floor, don't skew. Straighten your back and you will pull your muscles. The five foods that men fear most in their lives are not alarmist. Dieting may really ruin your good things. Sexual function depends largely on the transmission of cardiovascular system and nervous system. Healthy food keeps them open, while junk food blocks the "line". So the choice of food should be "up and down". Eating fat meat may be manly, but it's just the opposite. Red meat (beef, bacon, sausage, lunch meat) makes you weak and strong. Saturated fat and cholesterol make blood vessels narrow, including those that transport blood to sexual parts, and there is insufficient congestion. How to hold them high? Besides, these are tiny blood vessels, which are the easiest to block. High-fat milk and dairy products are the best sources of protein, but there are also differences between them. If it is a full-fat product, it is better to stay away from it. In fact, high-fat milk and dairy products are no less harmful than fat. The worst thing is to mix them together, and its destructive effect may be immediate. When fried food is hydrogenated in vegetable oil, the oil can be converted into solid, and the fat contained in it is trans fat. In terms of harm, trans fats are even worse than saturated fats. French fries and other fried foods, biscuits and cookies all contain trans fats. The US Food and Drug Administration (FDA) has begun to require all foods containing trans fats to be marked on the label. We'd better eat less of these foods. Fine flour, white bread and candy taste good, but from a nutritional point of view, this is not the case. In the process of processing whole wheat into refined bread, zinc will lose three quarters, which is very important for the cultivation of sexual desire and reproductive health. The part with the highest zinc reserve in human body is also in prostate, and a diet with high zinc content is helpful to prevent prostate hyperplasia. Soybean is not only rich in protein, but also has the function of lowering cholesterol, which is very beneficial to the body. However, recent related research shows that soybean is a kind of food with estrogen characteristics, and excessive intake will increase the estrogen level of human body, thus affecting the sexual characteristics of men. But don't overdo it, pay attention to "overdose", as long as you don't eat a lot every day, you won't overdo it.