1, don't be sedentary.

Whenever you work for an hour or two, you can get up and walk. Stretching your limbs properly and looking into the distance can soothe your nerves and promote blood circulation. For example, in the subway or department store on weekdays, you can take more stairs and exercise your muscles.

2. Always listen to relaxing music.

Cheerful music can easily make people feel relaxed, and modern medicine has taken music therapy as one of the common means to treat mental illness. The following are different prescriptions given by the world famous psychologist Podsky for patients with different symptoms: Chopin Nocturne: Treating neurasthenia. Mozart's theater manager: treating mental depression. Beethoven's Piano Sonata No.8: Treating Hypertension. Bach violin concerto in d minor: treating gastrointestinal diseases.

3. Daily routine.

To ensure adequate sleep time, three meals a day must be regularly quantified. Especially some female white-collar workers, in order to keep fit, often cut corners and have a full meal, but they don't know that the reduction of fat will affect immunity, which is a health taboo. In addition, not sleeping on time is easy to cause sleep disorders, insomnia will reduce human immunity and make people susceptible to diseases. People who lack sleep are usually victims of epidemics. If you want to have a good sleep, you must first be punctual and pursue quality rather than quantity. A good sleep is not proportional to sleep time, but proportional to sleep depth.

4. Eat more light vegetables.

Vegetables and fruits can supplement the essential nutrition of human body. Nowadays, white-collar workers have a variety of entertainment, and delicacies are intertwined every day, which will definitely increase the internal burden in the long run. And some light vegetable foods can balance the elements in the body and improve people's immune function. In addition, you can add some health care products, but remember that these can only play an auxiliary role.

5. Get off one stop earlier.

Don't forget activities like walking. These activities are simple, but they are very beneficial to body and mind. If you need to go to work or on business by subway or bus, you'd better get off one stop in advance and walk to your destination.

6. Massage the body acupuncture points when you are free.

Massage can often be used in the parts of the body where acupuncture points are concentrated, such as eyes, ears and soles of feet. Doing more eye exercises can relieve eye fatigue; Pinching the ear with thumb and forefinger from top to bottom can promote blood circulation and regulate gastrointestinal digestion. Turn the palm and abdomen clockwise and then counterclockwise to help digestion; Rubbing your hands and rubbing your face can promote blood circulation; The contraction and relaxation of anus can prevent diseases such as hemorrhoids.

7. Put some pots of flowers and plants in the office.

Because white-collar workers often work in rows of high-rise buildings, they can't open windows regularly for ventilation, and the air circulation in buildings mostly depends on ventilation equipment. Because they can't be cleaned regularly, they are usually accompanied by many respiratory bacteria. Planting flowers and plants, while maintaining, can help improve air quality, cultivate sentiment and relieve stress. It really kills two birds with one stone.

8. Make psychological adjustment in time.

Chat with friends and family at ordinary times, and don't keep depressed things in your heart. Many diseases, such as gastroenteritis and poor digestive system, are caused by psychological anxiety.

9. Take a nap in trivial time.

For example, if you take a nap on the subway after work, it will be very efficient if you continue to work at night. Apply a moisturizing mask on the business plane and take a deep breath into the skin.

10, ask friends to do sports on weekends.

Such as swimming, badminton, table tennis, tennis, etc., these sports not only help you exercise your bones and muscles, increase your vital capacity, but also help you vent some mental stress. Do more aerobic exercise and abdominal breathing on weekdays (let the gas stay in the abdomen for a while after breathing, and then exhale slowly)

Tips for daily health care of white-collar workers

Yoga can cultivate one's self-cultivation.

Yoga is not only a woman's right, for men, they are under greater pressure than women at work. Doing yoga in your spare time is a good way to cultivate your self-cultivation.

Doing yoga can not only eliminate troubles and calm the mood, but also maintain people's normal posture and stimulate endocrine. In particular, there are many actions in yoga that we don't usually do. Try more, you can prevent your body from aging.

For example, some basic movements of yoga, people stand up straight, hold their heads with their hands, bend their waist as far as possible to the left, then bend to the right, while trying to keep their upper body still; Hold your right hand with your left hand, try to the left, then hold your left hand with your right hand, try to the right, and do it alternately to stretch your bones and muscles.

In addition, the handstand in yoga is also a typical example. People are constantly pulled down by gravity, and often standing upside down will run counter to blood circulation and body secretion.

I forgot to take a shower to exercise.

Bathing helps to restore physical strength, not only can remove sweat and dirt from the body, make pores and sweat glands unblocked, but also can enhance blood circulation, regulate the nervous system and effectively relieve physical and mental fatigue. If you have edema, you can also drop 6 drops of lemon essential oil in the bath, or massage with bamboo salt powder or scrub to detoxify and reduce swelling, and enjoy the SPA easily.

But experts remind that the most suitable temperature for bathing is 28 to 35 degrees Celsius. For patients with diabetes and heart disease, don't take a hot bath for too long in winter. Because they feel the temperature slowly, they burn easily. In addition, taking a cold bath can't be intermittent, which is very harmful to the heart.

Self-hypnosis relaxes the stress of mental decomposition.

Using words, imagination or self-hypnosis can achieve the effect of self-relaxation. Xia Donghao, chief hypnotist of Shanghai Heart Tide Psychological Counseling Center, said that at that moment of being busy, nervous and dizzy, imagine yourself sitting on the grass everywhere under the blue sky and white clouds, or soaking comfortably in the bathtub and listening to beautiful light music. A short period of relaxation and rest will make your spirit rest and feel serene, quiet and peaceful.

Before going to bed, you can also spend a few minutes in bed to do a set of easy-to-learn self-relaxation skills. Lie on your back, relax your belt, do deep and slow abdominal breathing, say the word "relax" silently, and relax the muscles of limbs, shoulders, head and neck for about 10 to 20 minutes.

Four taboos of white-collar diet

Don't neglect the supply of minerals.

Don't eat too much fat.

Women should control total calorie intake, reduce fat intake and eat less fried food to prevent overweight and obesity. Excessive fat intake will easily lead to an increase in lipid peroxide, reduce exercise endurance and affect work efficiency.

Don't reduce the intake of vitamins.

Don't neglect the supply of amino acids

Stone caused by five bad habits of white-collar workers

Don't eat breakfast.

The probability of inducing lithiasis by skipping breakfast is quite high. Bile secretes bile in the morning and prepares to digest food. If people don't eat breakfast, there will be no food to digest and bile will stay in the gallbladder for a long time. In the long run, bile will accumulate in the gallbladder or intestine, and cholesterol and bile will easily form stones after separation.

Calculus prevention meter: simply drinking milk and eating a piece of bread can also play a preventive role.

Eat Tai Su.

Stone prevention meter: Vegetables containing more oxalic acid should be blanched before eating to reduce the intake of oxalic acid.

Don't like sports

The nature of office workers' work is doomed to sedentary and less opportunities for exercise. Experts pointed out that less exercise is not conducive to the absorption of calcium, which will increase the calcium content in urine, resulting in kidney calculi or urinary calculi. In addition, the abdominal wall of human body will relax, which will lead to sagging of internal organs, oppression of bile duct, stagnation of bile discharge and formation of gallstones.

Stone prevention meter: after working for about two hours, you should stand up and do some simple relaxation exercises, and the exercise time should be more than 30 minutes every day.

Eat too much oil

Office workers are prone to overeating because of their busy work, social activities, opportunities to eat out, and high frequency of eating big fish and meat. High-fat and high-protein foods will increase the cholesterol content in bile and form stones; The metabolism of animal viscera and meat also produces uric acid, which leads to stones.

Eat more fresh fruits and vegetables, as well as garlic, onions, mushrooms, black fungus and other protective foods that can lower cholesterol.

Don't like drinking water

Many office workers have less time to drink water because of their fast pace of work. Experts say that drinking less water will reduce human urine, make urine excessively concentrated, increase the concentration of salts in urine, increase precipitation, and easily form stones.

Stone prevention meter: drink plenty of water, more than 2000 ml per day, preferably boiled water.