1, top ten health secrets of white-collar workers
1, comb your hair
First of all, comb straight, use a wooden comb (don't use plastic or metal comb, it is best to use boxwood comb, if there is no wooden comb, you can also use your fingers instead) from your forehead through the top of your head to the back, and gradually accelerate. Don't comb too hard, lest you cut your skin. Then brush diagonally. First comb your hair along the head, then comb it backwards, and then comb it along the head.
About 20-30 times per minute,/kloc-0 times per day, 3-5 minutes each time. This can stimulate scalp nerve endings and head acupoints, act on cerebral cortex through nerve and meridian conduction, regulate meridians and nervous system, relax head nerves, promote local blood circulation, and achieve the effects of eliminating fatigue, strengthening body and promoting hair growth, especially suitable for mental workers.
Step 2 high five
Raise your hands horizontally in front of you, at a 90-degree angle, and extend your fingers. Then high-five, the louder the better. High-five is mainly to stimulate the corresponding acupoints of both hands, generally about 20 times.
Step 3 shrink your lips
Breathe upright, hands akimbo, and inhale in the abdomen first. Pause for a moment, then shrink your lips, don't use force, exhale slowly until you finish vomiting, then take a deep breath and repeat it for more than ten times. This can prolong the time of oxygen in alveoli and promote the exchange of oxygen and carbon dioxide.
Step 4 wipe your face
Put your hot hands flat on your face, with the middle fingers of your hands down from both sides of your nose to both sides of your nose, and rub them repeatedly until your face is hot. Then close your eyes and massage around your eyes with your fingertips.
Step 5 rub your ears
There are many acupoints on the auricle. Rub the auricle back and forth with the index finger, middle finger and ring finger of both hands to stimulate various acupuncture points distributed on the auricle. The number of times also depends on everyone's situation, generally about 20 times.
Step 6 rub your neck
First, repeatedly massage Fengchi and Fengfu points at the back of the neck with the index finger and ring finger of both hands, from light to heavy until local fever occurs, and then rotate the neck left and right, back and forth, slowly but greatly.
Step 7 bend over
Feet naturally separate, hands akimbo, bend left and right for about 30 times, then pitch back and forth for 30 times, and then expand your chest several times with your left and right arms.
Step 8 kowtow
Beating the head every morning or night before going to bed-stimulating acupuncture points on the head can regulate the health of the human body. Stand up straight and relax. Put your hands on your head with empty fists, move your wrists naturally, and pat your head with your fingers, first from your forehead to the sides of your head, and then from the sides of your head to the center of your head. The number of times depends on everyone's situation, and generally about 50 times is better.
9. swimmer
Hand washing is a health massage. Take a habitual posture, eliminate distractions, be calm, don't listen, don't be farsighted, keep your navel, and rub your hands together from slow to fast.
10, take a walk
Walking refers to a casual and leisurely walk.
A. Before walking, you should relax all over, move your limbs properly, breathe evenly and be calm, and then take a leisurely walk, otherwise you will not achieve the purpose of exercise.
B.it should be easy to walk, just like walking around the house. This can adjust the qi and blood of the whole body to achieve peace, pulse circulation and internal and external coordination.
C. Walk calmly and gently, don't be in a hurry, and forget all trivial matters for the time being, so as to relieve fatigue and educate the mind.
D. step by step, do what you can, and be tireless, but don't be out of breath.
E. Walking speed can be divided into slow walking (slow walking, steady walking, about 60-70 steps per minute, so walking is suitable for the elderly and infirm and exercise after meals), fast walking (walking at a slightly faster walking speed, about 65,438+0.20 steps per minute, because this kind of walking is relatively brisk, which can cheer up the spirit, excite the brain and make the lower limbs vigorous and powerful) and easy walking (. Stop for a short rest after walking a certain distance, and then walk again; Or walk fast and then walk slowly. This kind of walking slowly is suitable for three kinds of people, the recovered and the sick. The key point of walking is perseverance and long-term success.
2, female white-collar workers must have anti-fatigue food
1, Apple: Sitting in the office for eight hours, my skin is dry, my body is short of water, and I need to be rescued by healthy food urgently. Nowadays, taking a fruit out every day is one of the habits of many careful OL. Among all fruits, apples have the highest average score. Western nutritionists believe that apples are rich and comprehensive in nutrition, while Chinese medicine believes that apples are mild-natured fruits and suitable for people of all physiques. It is recommended to eat with the skin, because there are about 1/3 nutrients in the skin.
2. Fruit and vegetable juice: Fruits and vegetables are rich in vitamins, minerals, active enzymes, chlorophyll, dietary fiber and natural phytochemicals, especially antioxidants. It is recommended to eat at least seven different fruits and vegetables every day. Busy professionals usually have no time to finish this task. Fortunately, there are many mixed fruit and vegetable juices on the market, which is convenient for you to supplement the nutrients your body needs at any time.
3, red dates: As a woman, supplementing iron and blood is a basic health and beauty homework. Jujube is a natural source of iron. Chinese medicine says, "Five dates a day keeps you young." Hard-working female soldiers can choose to nourish themselves with red dates at 3 pm. In the drawer of our office, red dates can be used as an uninterrupted nutritional supply. You can make tea with red dates or eat them directly. In short, it is good to form a habit. After a few years, you will find that your color has improved a lot.
4. Carrots: β -carotene is mainly distributed under the epidermis and mucosa of human body, which resists the invasion of free radicals and ultraviolet rays and is responsible for maintaining the health of skin and mucosa. Beta-carotene is called "skin nutrient" by nutritionists and is a natural "sunscreen". Summer is coming, even if you are in the office through the French window, you should pay attention to protect your skin from harmful ultraviolet rays. Eating a medium-sized carrot before going out every day, around 3 pm, can meet the body's needs for β -carotene
5. Walnut: In the information age, all competition is ultimately a brain competition. Walnut is the most famous brain-nourishing food-because it is rich in vitamins, minerals, amino acids, fatty acids, antioxidants and dietary fiber. In particular, linolenic acid and vitamin E have many benefits for improving memory. In addition, linolenic acid can be converted into DHA, the main component of the brain, so walnuts are the most suitable healthy snacks for mental workers.
7. Eggs: When you feel hungry, the first energy you need to replenish is protein, not carbohydrates. Eggs are healthier snacks than biscuits-they don't produce too many calories, but they can also provide nutrition for the body. The proportion of amino acids in eggs is very close to that of human body, which is called the "golden ratio" of amino acids. And a medium-sized egg can provide about 5 grams of protein, which is very suitable as a healthy snack for Officebreak.
8. Dark chocolate: Dark chocolate is a world-famous nourishing food, and it is also a food that makes our taste buds and brains happy together. Dark chocolate is rich in vitamins, minerals, amino acids, fatty acids, antioxidants, dietary fiber and other nutrients, especially protein, dietary fiber and bioflavonoids. It has strong antioxidant effect and belongs to high-quality antioxidant food.
9. Soymilk: Three o'clock in the afternoon is a good time to replenish water to your body. Besides your favorite coffee and tea, a cup of soybean milk is a better choice. Nutritionists believe that soybean is the only plant with the same nutrition as meat, which is called "plant meat"-soybean is rich in high-quality protein, lecithin, isoflavones, oligosaccharides and other nutrients.
Grape: Grape (or purple grape) is rich in polyphenols, especially in peel and seeds, especially in seeds. Grape seed extract contains 27 kinds of proanthocyanidins (OPC), and its antioxidant capacity is 20 times that of vitamin C and 50 times that of vitamin E. It is recommended to eat grapes with seeds. Studies have found that if you drink two cups of purple grape juice every day, you can greatly increase the level of nitric oxide in the blood and prevent the formation of thrombosis.
3. Items that need to be prepared for female white-collar office
1, moisturizing spray
When you face the computer screen all day, it is inevitable that your skin will be nervous and uncomfortable. Put a small bottle of moisturizing spray on your desk to soothe and calm your skin. The climate in the north is relatively dry, so a humidifier can be prepared to supplement the moisture in the air.
2. Small potted plants
Adding a little green plants to the office can increase the oxygen and moisture content in the air, absorb the waste gas in the air, release negative ions and adjust the unbalanced positive and negative ion groups near the computer. It is suggested to put green plants to purify the air, such as green radish, chlorophytum, white palm, asparagus and so on.
3. Cup cover
The office is a relatively closed space, which will absorb more dust, even bacteria and germs. The best way is to provide a lid for the cup.
Step 4: mat
White-collar workers often have symptoms such as backache and cervical pain. Using cushion can relax waist muscles and effectively prevent back pain. It can also relax the neck muscles and help prevent and treat cervical spondylosis.
5. Cashmere blanket
No matter what season, the air conditioner will be on in the office all year round. Please be sure to cover your thighs with wool felt, which will help you maintain your energy and improve your energy. Cashmere is a thin layer of cashmere between sheepskin and coarse hair, which can help you maintain your body temperature.
6. Slippers
Female white-collar workers wear high heels to work, which is more temperament, but they will be very tired after wearing high heels all day, so they can prepare a pair of slippers to protect their feet in the office, and they will never be bound by high heels when sitting in their seats.
7, breath fresh spray
Whether it is an executive or an ordinary white-collar worker, there should be a fresh breath spray in the carry-on bag. In our work scene, sometimes it is inevitable that the seats will get closer together, so we must spray it before and after the meeting to make up the makeup for our mouth.
8. Memory pillow
When you sleep at noon, you can also buy a memory pillow and have a good sleep, which will be better in the afternoon. If you don't sleep at noon, you will be inefficient in the afternoon. Mom no longer has to worry that I have no place to sleep at noon.
9. Easy chair
If you are an independent office, or if you are unique and thoughtful, you can buy a nap lounge chair, which is definitely dozens of times more effective than sitting in a chair. Mom doesn't have to worry about me staying up late at noon anymore.
4. Health precautions for office workers
1, sitting posture is very important: the daily working state of the working class is sitting in front of the computer and staring at the screen. Sitting for a long time does not develop a good sitting posture, which is not a little harmful to health. For sedentary people who often face the computer, when sitting, they should put away their stomachs and nail their two ischias to the floor like nails. Straighten your back, relax your shoulders, stretch your head and neck and put your hands on the table.
2. Avoid keeping your head down: Many white-collar friends suffer from diseases such as cervical spondylosis, which has a lot to do with the occurrence of occupational diseases caused by keeping your head down, so avoid this state of keeping your head down. Designers who work at their desks should avoid bending their necks and bowing their heads for a long time, pay attention to changing their neck posture 1~2 hours, move in many directions or gently massage their necks. Be sure to avoid sports activities that will hurt the cervical spine, such as jerking backwards and shaking your neck repeatedly.
3. Standing for a long time is not good: the ancestors are not limited to people who work in offices, but also include some people in the sales and service industries, and the nature of such people's work is to stand for a long time, which is not conducive to health. Office workers in sales and service industries should also avoid sedentary, especially men standing for a long time, which is easy to make testicular venous blood return and stay in blood vessels, causing obstruction of spermatic vein in scrotum, and may also cause abnormal swelling, which may lead to varicocele. Some people will have pain in their testicles, inner thighs, groin and waist if they stand for too long. In severe cases, prominent blood vessels can be seen from the appearance.
4. Get up early and take a bath: Now that our living standard is high, many people have developed the habit of taking a bath in the morning, which is good for our health, but if we don't pay attention to the details, it will damage our health. Taking a bath after getting up early can stimulate the brain, ensure a refreshing day and make you more energetic at work. But if you take a bath without breakfast, you will be prone to dizziness and even hypoglycemia shock. If the water temperature is too high and the blood vessels dilate, there will be insufficient blood supply to the brain and collapse. Get up early and take a bath half an hour after breakfast.
5, sick must see: it is inevitable to get sick on the long road of life, as long as it is not a serious illness, ordinary office workers simply take some medicine to deal with it. Nearly half of office workers will buy medicine at will when they are sick, while 1/3 of office workers simply ignore these small problems. So many diseases are delayed, the best treatment time is missed, and minor diseases accumulate into serious diseases.