OL must know! Four simple methods
First, open your mouth when yawning.
The brain is the most sensitive organ to fatigue. When people are tired, the brain will be in a state of hypoxia. At this time, the brain will issue instructions to make people yawn a few times, inhale more oxygen, and relieve the brain from hypoxia.
Clinical studies have found that the amount of oxygen inhaled by yawning is five times that inhaled by normal breathing. Therefore, when you feel tired, you should force yourself to yawn a few times. Every time you yawn, you should open your mouth as wide as possible so that you can inhale more oxygen.
This can improve the hypoxia state of the brain and make brain cells active again. In addition, it would be better if people could simply put their fingers on their heads after yawning.
Second, rub your middle finger when you are sleepy.
Working long hours makes you sleepy. At this point, they can knead the tip of their middle finger to eliminate drowsiness. The fingertip of the middle finger of human hands is the zhongchong point in the study of meridians in traditional Chinese medicine.
Chinese medicine believes that this acupoint is more sensitive to pain. If people are sleepy, rubbing this acupoint can refresh their minds. The specific operation method is as follows: firstly, pinch the right hand acupoint 1 min with the left hand, then pinch the left hand acupoint 1 min with the right hand, and then compare the pain degree of both hands.
If the pain in one hand is obvious, rub the acupoints of the other hand (if the pain in the acupoints of the other hand is obvious, it means that the limbs on this side are very tired), and stop kneading until the pain in both hands is equal.
Third, don't forget to move your shoulders after sitting for a long time.
According to the survey data, 70% of all patients with scapulohumeral periarthritis are artificial. It can be seen that the shoulder is the key part. Here are two simple shoulder pads:
The operator takes a standing posture, legs together and fists clenched. Stretch your arms horizontally left and right and cross your body. Bend the fist down from the wrist to the maximum, inhale at the same time, hold for 10 second, then suddenly release the fist and exhale at the same time. Can be repeated 20 times. Exercise in this way can relax the shoulder and wrist muscles, which has a good effect on relieving the pain of shoulder and wrist muscles.
The operator takes a standing posture with his legs apart and parallel to his shoulders. Turn forward 10 with your arms around your shoulders, and turn backward 10. The amplitude of the arm should be large, and the movement can be from slow to fast, and the interval between each direction change can be several seconds to reduce the impact of steering on the shoulder. The arm is wound back and forth 10 turns as a group, and 3 ~ 5 groups can be done continuously. Exercise in this way can make people's shoulder joints fully exercised, which has a good effect on preventing and treating scapulohumeral periarthritis.
Fourth, walk backwards and practice your back.
The back is the most easily fatigued part of human body. After sitting for a long time, symptoms of low back pain often appear. Experts tell us that the best way to relieve back pain is to walk backwards. Clinical research shows that the effect of adult walking backward 100 step is equivalent to doing a whole set of broadcast gymnastics.
This is because walking backwards can mobilize some muscles in the back that can't be obtained at ordinary times and improve its blood circulation. Office workers can walk directly backwards in the office, with 10 steps as a group. Turn around after each group, and you can go to 10 group. It should be noted that people must avoid falling when doing backward walking.
Four diets for white-collar workers
1, eat a light and digestible breakfast:
Don't eat breakfast, not only eat, but also eat well, because breakfast is the energy of a day's work activities, and you should eat light and digestible food, preferably including low-sugar cereal and low-fat milk or yogurt. Excessive fat and calories can make the brain produce serotonin, which makes people feel sleepy; However, if you only consume sugar or carbohydrates alone, the energy will increase rapidly, but it will also be exhausted quickly. Therefore, carbohydrates need to be ingested together with protein to provide long-term energy.
2. Drink one or two cups of coffee every day:
Caffeine in coffee contains all kinds of substances, which makes people full of energy and energy all day. However, coffee is also a substance that can't be drunk indiscriminately. If you drink more than five cups a day, when you stop drinking, it will have the opposite effect, because too much coffee will make your mental and physical strength at its peak all day. When you stop drinking coffee, your spirit will suddenly drop to a very low level, which will not only make people feel depressed, but also make people feel tired.
3. Have a light lunch and eat food rich in protein:
If you consume more than 1000 calories in any meal, you will become sluggish and sleepy, so eating too much indigestible food at lunch is the reason. In addition, if you eat too much carbohydrate without a little protein (just like eating noodles), it will greatly increase serotonin in your brain, and too much fat will have the same effect. Therefore, you should be satisfied with your lunch and eat a little full. If you only eat fat-free sauce salad, you drink the same amount of unsweetened juice, so you need to eat more protein, such as sunflower seeds and peas.
4, between meals, you can use fruits, pretzels, fresh or oats and other foods as snacks:
Avoid cakes, desserts and other snacks that contain a lot of sugar. Many dieters are eager for snacks and think that snacks should not be touched. In fact, eating snacks between meals can stabilize energy supply, but there is a principle-"not too much, not too little"; Besides, no sugar. Some people may think that sugar should be a food that can provide calories, but in fact, sugar will slow down people's reaction, not only increase the concentration of serotonin in the brain, but also make people depressed, because it will quickly transfer energy from other parts of your body to decompose it.
Yes, soon.
Energy-supplying food: biscuits,
The main ingredient of biscuits is wheat, which provides energy from carbohydrates. In breakfast, the energy provided by ordinary biscuits, butter biscuits or biscuits specially used for breakfast can ensure people to be energetic until lunch. If you eat another fruit, an egg and drink a glass of milk, it will be a complete and energetic breakfast, which will ensure that you are full of energy all morning. Afternoon tea, a few biscuits and a drink can keep you full of work enthusiasm until you get off work in the afternoon.
Excellent energy supplement: dried fruit
Usually, after physical exercise (hiking, playing tennis, etc.). ) and mental activities, we often feel very tired. At this time, you can chew some peanuts, almonds, cashews, walnuts and other dried fruits in your mouth, which has a magical effect on restoring physical fitness, because they are rich in protein, vitamin B, vitamin E, calcium iron and vegetable fat, but they do not contain cholesterol. Therefore, you should always put some snacks such as dried apricots, almonds or hazelnuts in your bag for emergencies.
Food essential to the body: dairy products
Dairy products are the most common and easily available food, which can provide protein, vitamins and calcium for our body, and do not contain too much fat. In addition, drinking a glass of warm milk half an hour before going to bed every night can make the body and mind more relaxed and help sleep.
Choose the food to be used: drink.
Drinking mineral water in moderation at ordinary times is very important for supplementing minerals. Mineral water contains mineral salts more or less (the contents of calcium, sodium and magnesium are different), so it can meet our daily nutritional needs. Magnesium contributes to the regular transformation of substances in the body, calcium can supplement the deficiency of dairy products, and sodium can avoid dehydration. Caffeine-containing beverages, such as tea and coffee, can increase the breathing frequency and depth of the human body, promote the secretion of adrenal glands and excite the nervous system, thus enhancing the anti-fatigue ability.
Tips: Although fatigue is a very common thing for white-collar workers, it can't be ignored, and any hidden dangers that endanger health can't be ignored. Then, let's learn about my inventory of white-collar health fatigue. A reasonable diet is the key to white-collar anti-fatigue.