Chapter 1: 1 1 Suggestions to help you get rid of the "gray state"

Chapter two: How do white-collar workers get out of the "gray state"

Chapter three: the "grey state" of health.

Nowadays, people are under increasing pressure of work and study, and many people will have some "gray states". If not adjusted in time, it will have a great impact on your physical and mental health. So what can we do to get rid of this mentality? What are the methods of psychological decompression? Next, please see the following 1 1 coup recommended by Bian Xiao.

1 1 Suggestions to help you get rid of the "gray state"

Many people have experienced depression, fatigue, unwillingness to exercise, insomnia, headache and inattention. Some people even have this situation for a long time or often. I can go to the hospital for examination, but I still feel uncomfortable after discharge. The boundary state between health and disease is called "gray state" or "third state" in medicine. Medical experts have done a lot of research on this "common disease" of modern people and prescribed a series of simple and feasible health care prescriptions.

A balanced and reasonable diet

An ideal diet should first ensure a balanced nutrition, including essential nutrients such as sugar, protein, lipids, minerals and vitamins. Should be included in the daily diet. There are two malnutrition tendencies in cities, one is excessive nutrition and calories, and the other is insufficient nutrition and calories needed for dieting. Both of these tendencies are enough to cause a "gray state".

Every healthy adult needs 1500 calories a day, while people with heavy workload need 2000 calories. Constantly supplementing nutrition is the premise of staying energetic. In addition, it should be noted that:

Fatty foods should not be eaten too much, because some lipids are necessary for the brain to function. Lipid deficiency will affect thinking; But if you eat too much, you will feel sleepy in the short term and accumulate fat in the body for a long time.

Vitamins have a great effect.

People who are engaged in word work or often operate computers are prone to eye muscle fatigue and decreased vision. Vitamin A has a certain effect on preventing vision loss, so they should eat more foods rich in vitamin A, such as fish, pork liver, leeks and eels. People who often stay in the office have less exposure to sunlight and are prone to vitamin D deficiency. They need to eat more foods rich in vitamin D, such as sea fish and chicken liver. When people are under great psychological pressure, the consumption of vitamin C will increase obviously, and vitamin C is an indispensable nutrient for the human body. We should eat as many foods rich in vitamin C as possible, such as fresh vegetables and fruits.

Calcium supplementation can soothe the nerves.

It is inevitable to have some contradictions with colleagues and customers at work. In order to avoid anger and quarrel, you can consciously eat more dairy products such as milk, yogurt, cheese, dried fish and bone soup. These foods are rich in calcium. Foreign research data show that calcium can calm down and prevent aggressive and destructive behavior.

After entertainment, adjust more.

It is essential for modern people to socialize. Although the hotel food is delicious and attractive, it is often too high in fat and carbohydrates, but insufficient in vitamins and minerals. People who often eat out should usually eat more vegetables, fruits, bean products, kelp, seaweed and other foods.

Anti-fatigue of alkaline food

The product of metabolism after a lot of physical labor? Excessive accumulation of lactic acid and acetone makes human body fluids acidic and makes people feel tired. In order to maintain the acid-base balance of body fluids, you can eat more fruit-based alkaline foods, such as watermelon, peach, plum, apricot, litchi, cantaloupe, cherry, grass mold and so on.

Relax your heart. According to the Carnegie Institution, mental health is the sign of all energetic and successful people. People who live in society will inevitably have such pains and troubles. To meet all kinds of challenges, it is very important to maintain psychological balance through psychological adjustment.

Sunny and fresh

Sunlight can change the content of some signal substances in the brain, which makes people feel high and willing to engage in challenging activities. Lighting for half an hour in the morning is especially effective for people who are often depressed and prone to depression.

Understand the physiological cycle. Everyone's mental state and energy level change constantly throughout the day, with peaks and valleys. Most people reach the peak of energy in the afternoon, but there are also personal differences. You might as well record your mental state, awakening degree, reaction speed and activity continuously, find out your energy curve, and then arrange your speech reasonably every day.

Seek the help of a psychiatrist.

Psychologists' regular psychological intervention is not only a direct treatment, but also can increase psychological endurance and adjustment ability, and restore psychological balance and mental health as soon as possible.

Fitness, relaxation and moderation.

Continuous, high-intensity, fast-paced life is unbearable, and fatigue, headache, insomnia and other discomfort follow. These signals remind you that your body is overloaded and it's time to adjust and rest.

Sit quietly.

Take a little time to sit still every day, completely relax the muscles of the whole body, put aside all other thoughts in your mind and focus on Dantian point, which can regulate the organ activities of the whole body.

Let nature help you.

Away from the hustle and bustle of the city, in the forest, the high concentration of negative ions in the air can not only regulate the nervous system, but also promote gastrointestinal digestion and deepen lung breathing, which plays a good regulatory role in physical, mental and psychological aspects. People who work in an office for a long time should exercise once an hour. You can do simple exercise or just exercise your bones and muscles. Although it doesn't take much time, it can effectively prevent chronic diseases caused by the "sitting" lifestyle.

Take a nap in the afternoon, get twice the result with half the effort.

Now some foreign companies stipulate that employees must take a nap to ensure work efficiency. The nap time should be about half an hour, and the key is quality. When sleeping, it is best to lie flat on the bed or sofa and stretch yourself. Don't sleep on the table. This posture is easy to restrict the air, make the muscles of the neck and waist tense, make the body uncomfortable after waking up, and prone to chronic neck and shoulder diseases.

How do white-collar workers get out of the "gray state"

I don't feel well, but there is nothing wrong with going to the hospital. In order to improve this "gray state" of human body, a special health care prescription is needed.

Many people have experienced depression, fatigue, unwillingness to exercise, insomnia, headache and inattention. Some people even have this situation often, but it is good to go to the hospital for a check-up. This boundary state between health and disease is called "grey state" or "third state" in medicine.

Experts have done a lot of research on this "common disease" of modern people, and formulated a series of simple and feasible health-preserving prescriptions.

Overnutrition and undernutrition are the reasons.

An ideal diet should first ensure balanced nutrition and essential nutrients such as sugar, protein, lipids and minerals. Should be included in the daily diet.

There are two malnutrition tendencies in cities, one is excessive nutrition and calories, and the other is insufficient nutrition and calories needed for dieting. Both of these tendencies are enough to cause a "gray state".

Every healthy adult needs about 1500 calories a day, while people with heavy workload need 2000 calories. Constantly supplementing nutrition is the premise of staying energetic. In addition, it should be noted that fatty foods should not be eaten too much, because some lipids are necessary for the brain to function. Lipid deficiency will affect thinking; But if you eat too much, you will feel sleepy in a short time.

Pay attention to acid-base balance after entertainment.

It is essential for modern people to socialize. Although the hotel food is delicious and attractive, it is often too high in fat and carbohydrates, but insufficient in vitamins and minerals. People who often eat out should usually eat more vegetables, fruits, bean products, kelp, seaweed and other foods.

In daily life, alkaline food has anti-fatigue effect. After a lot of physical labor, the metabolites (lactic acid and acetone) in the human body accumulate too much, which makes the body fluid acidic and makes people feel tired. In order to maintain the acid-base balance of body fluids, you can eat more fruit-based alkaline foods, such as watermelon, peach, plum, apricot, litchi, cantaloupe, cherry, grass mold and so on.

Light up for half an hour to relax the "mind"

People will inevitably have such pains and troubles in society. To meet all kinds of challenges, it is very important to maintain psychological balance through psychological adjustment.

Sunlight can change the content of some signal substances in the brain, which makes people feel high and willing to engage in challenging activities. Lighting for half an hour in the morning is especially effective for people who are often depressed and prone to depression.

Everyone's mental state and energy level change constantly throughout the day, with peaks and valleys. Most people reach the peak of energy in the afternoon, but there are also some personal differences.

You might as well record your mental state, awakening degree, reaction speed and activity degree for a period of time, find out your energy curve, and then arrange your daily speech reasonably.

Continuous, high-intensity, fast-paced life is unbearable, and fatigue, headache, insomnia and other discomfort follow. These signals remind you that your body is overloaded and it's time to adjust and rest.

Take a little time to sit still every day, completely relax the muscles of the whole body, put aside all other thoughts in your mind and focus on Dantian point, which can regulate the organ activities of the whole body.

The "grey state" of health

Think back to whether you often have such a situation: sometimes you are flustered, short of breath and weak, but your ECG shows normal; I have headaches and dizziness from time to time, but my blood pressure and EEG are fine. If the answer is yes, then you are likely to be in a "sub-health" state, that is, people often say "gray state" and "sub-health"

What is sub-health?

"Sub-health" refers to the marginal state between health and disease, also known as chronic fatigue syndrome or "the third state". Medical scientists all over the world have done a lot of research on "sub-health", but so far no specific pathogenic factors have been found. The existing medicine can't find the cause and pathogenesis of "sub-health" so far, so it lacks really effective treatment methods and means.

The survey shows that among some people engaged in business management and business activities, "sub-health" has the highest proportion. This is mainly due to the accelerated pace of life and work, increasingly fierce competition, and people's psychological endurance is getting stronger and stronger.

The causes of "sub-health"

"Sub-health" is often diagnosed as fatigue syndrome, endocrine disorders, neurasthenia, menopausal syndrome and so on. Its psychological manifestations are: listlessness, depression, unresponsiveness, insomnia and dreaminess, daytime sleepiness, inattention, memory loss, irritability, anxiety and being easily frightened. Physiologically, it is manifested as fatigue, fatigue, shortness of breath during exercise, sweating, lumbago and leg pain, etc. In addition, cardiovascular diseases such as palpitation and arrhythmia may occur.

Expert research shows that there are the following factors that lead to "sub-health":

1. Due to the increasingly fierce competition, people use their brains excessively, and the main organs of the body are under abnormal load for a long time.

2. Due to people's aging, lack of physical strength and exhaustion of energy, the adaptability of nerves is reduced.

3. Early stage of cardiovascular and cerebrovascular diseases, tumors and other diseases. Before the onset, the human body will not have organic diseases for a long time, but functional disorders have already appeared, such as chest tightness, shortness of breath, dizziness, insomnia, forgetfulness and so on.

4. The low tide period in the human biological cycle. Even healthy people will be in a "sub-health" state in a certain period of time.

Countermeasures of "Sub-health"

First of all, we should learn to rest and scientifically regulate our emotions, which can make people calmly deal with various problems in work, study and interpersonal relationships. At the same time, we should dare to face ourselves and face the objective reality with a positive attitude and effective actions. On the premise of ensuring adequate sleep, meditate alone, make a "spiritual journey" and talk with your heart; Or find a reliable friend to talk about their inner fatigue and troubles, analyze and accept the reality with the help of friends, be good at adjusting their life and work style, and relax. Psychologists believe that people feel tired because emotions will make our bodies nervous at first, so we should learn to relax and free ourselves from tension and fatigue.

Secondly, take an active part in physical exercise and recreational activities. This is a good medicine for improvement and relaxation. You can make an exercise plan, or jog, or ride a bike, or do gymnastics and so on. Transfer mental fatigue through physical exercise. Besides, in your spare time, you can devote yourself to hobbies and entertainment that interest you, such as listening to music, chatting, traveling and collecting. So as to forget your fatigue.

Pay attention to harmony in diet and eat light food. Festive meals are greasy. Eating too much will make you feel tired. You should try to choose low-fat foods. For those who have entered or will enter a state of chronic diseases, Chinese medicine should be used for conditioning. Under the guidance of doctors, according to everyone's physical condition, choose some Chinese patent medicine preparations or health foods that can regulate immune function or enhance physical fitness.

Summary: These 1 1 tips recommended above can help you say goodbye to the gray state easily, let you do more things in peacetime, and your physical and mental health will be greatly improved. For your health, act quickly.