The work of mental workers has two characteristics: first, using the brain for a long time makes the brain in a state of tension for a long time, which increases the tension of cerebral vessels and causes insufficient blood supply to the brain, which will cause dizziness and headache symptoms. Another feature is staring at the computer or working at the desk every day. Because of sedentary activities, the circulation and digestive system will be damaged to varying degrees, which can lead to hypertension, coronary heart disease, cervical spondylosis, lumbar hyperplasia, hemorrhoids, insomnia, constipation and other diseases. So mental workers must pay attention to health care. The principle of health care for mental workers should be based on strengthening the brain and bones, combining static and dynamic, and coordinating body and mind, which can be started from the following aspects: First, for mental workers, the external working environment is very important, which requires the office environment to meet the following standards: fresh air circulation. Sufficient oxygen can prolong the brain's continuous excitement and enhance judgment. According to the measurement, the oxygen consumption of 1g brain tissue is equivalent to that of 200g muscle. Brain accounts for 1/50 of body weight, and oxygen consumption accounts for 1/5 of total body weight. For mental workers, the best nutrition is fresh air, so it is very important to keep the office environment ventilated. Secondly, good lighting. When working, use as little light as possible and use more natural light. Natural light with moderate brightness not only helps to concentrate, but also ultraviolet rays in the sun help to recover from physical fatigue. Strong light and weak light will damage vision, destroy the process of brain excitation inhibition and reduce work efficiency. The office or workshop should also be quiet. Experiments show that when the noise is less than 10 dB, the brain can work normally. When the noise exceeds 60 decibels, the human brain stops all thinking. In addition, the room temperature around 16℃ is most beneficial to keep the brain awake. Office equipment should be suitable. Office appliances mainly include desks, chairs and desk lamps. These appliances are exquisite to use. For example, the height of the desk should be adapted to the nature of the work and the height of the workers, and it is better to have a slightly higher elbow level. The table top is wide and smooth, which is convenient for placing all materials for work and reducing unnecessary tension and confusion. The seat can not be without a backrest, so as not to cause spinal fatigue, nor can it be too high or too low, so that the blood circulation of the lower limbs is not smooth. If the light is too dim at work, it will cause visual fatigue and affect people's work, so the desk of mental workers should be equipped with a desk lamp. A desk lamp can increase the illumination area, at the same time make the surrounding environment gloomy and reduce the interference of useless environmental factors on the brain. Second, mental workers must start from using their brains scientifically. Although hard work and active creation can stimulate the regeneration of brain cells, restore brain vitality and delay human aging, people often say that "the more you use your brain, the smarter you are." But in fact, mental workers should not keep their brains in a state of nervous thinking for a long time. Mental workers should work less than 2 days, then take a short rest, stop and meditate, then look into the distance and take deep breaths for dozens of times. Of course, when you keep working with your brain, you can change the content of your thinking in time. For example, after highly abstract thinking, it can replace reading a foreign language, listening to recordings and watching images to balance left and right brain activities, which helps to protect the brain. Third, for mental workers, you can eat more food that is good for your brain. Brain tissue is composed of lipids, glycoproteins, calcium, phosphorus and other substances, and many substances are needed to participate in metabolism during brain activity. Calcium and phosphorus are indispensable elements of nerve cells, and when lacking, tension, insomnia, anxiety and spasm will occur. Magnesium is an essential element to keep a good memory. Therefore, mental workers should eat more nuts, milk, eggs, fresh fish, animal offal and seafood, all of which contain calcium, phosphorus and magnesium. In addition to these foods, you should also add some delicious foods such as fresh milk, fresh mushrooms and fresh liver, because these foods contain glutamic acid. Glutamate, also known as "intellectual acid", is necessary for brain thinking function. In addition, vitamins contribute to energy metabolism, and unsaturated fatty acids also participate in the synthesis and metabolism of brain substances, which can enhance the anti-aging ability of the brain. So you can eat more foods containing these nutrients, such as leafy vegetables, coarse grains, wheat germ, beans, yogurt, beer, vegetable oil, fish and shrimp. For mental workers, there is also a kind of food with high nutritional value and medicinal value-black sesame. Because sesame contains lecithin, supplementing lecithin in daily diet can improve intellectual acuity and help to enhance attention and memory. Black sesame is very convenient to eat. You can add some sesame porridge when cooking porridge, which is very suitable for breakfast or dinner. You can also fry black sesame seeds and grind them into fine powder for later use. After the rice porridge is cooked, add the prepared black sesame powder and cook for about 5 minutes. Generally 100 g of rice and 50 g of black sesame seeds are more suitable. Sesame porridge also has the functions of moistening lung and tonifying kidney, beautifying and relaxing bowels, lowering blood lipid and blood sugar, preventing gallstones, preventing premature hair whitening or shedding, and supplementing calcium. Fourth, for mental workers, it is not appropriate to sit still for a long time, and some exercise should be appropriately increased. You can do the following exercises after work: Stretch your back often: Brainstorming workers usually work at their desks for a long time, which will affect blood circulation and blood volume. Traditional Chinese medicine believes that the waist is the viscera of the kidney, stretching the waist can relax the meridians, nourish kidney qi, strengthen the waist and knees and relieve fatigue. Therefore, mental workers should always stretch their waist after working at their desks for a period of time, which can increase the blood volume of the heart circulation and promote blood circulation. Hold your head up and expand your chest: mental workers sit at their desks for a long time, and the muscles in the neck and chest are in a state of tension. Therefore, you should use the rest machine to do head-up and chest-expanding exercises, preferably more than 50 times at a time. This has the function of benefiting qi and expanding chest, which can make people inhale more air in the body, increase vital capacity, and reduce the tension of neck and chest muscles, and has obvious effect on preventing scapulohumeral periarthritis and cervical hyperplasia. Bend over and kick: Mental workers can't exercise the waist and lower limbs when sitting in the office, so they should do some bending over and kicking exercises, which can increase the function of the muscles of the waist and lower limbs, increase the elasticity and toughness of the bones, delay the aging of the bones, and play a significant role in preventing diseases and constipation of the lower limbs. Brain massage health care method: If you feel dizzy or headache at work, you can do some massage appropriately. The first step is to rub the scalp with your hands and comb your hair from the front hairline to the back hairline. Step 2: Press the temple with two thumbs and massage with the other four fingers from top to bottom. The third step is to massage the temple several times clockwise and counterclockwise. Step 4: After rubbing your hands, rub your face several times from the inside out and from top to bottom, and then do eye exercises. Doing this every day can relieve brain fatigue after work. Strengthen physical exercise: Mental workers can do some exercise after work, preferably running. Because running is a whole-body exercise, it can improve blood circulation and visceral function and ensure adequate blood oxygen supply to the brain. Ball games such as table tennis and tennis can improve the speed of information transmission and feedback in the brain, thus enhancing the agility of brain response, so you can take time to participate in some exercises in this area. Health care methods of handstand and handstand: Mental workers sometimes have insufficient blood supply due to long-term use of their brains. Both health practitioners and yoga practitioners believe that handstand can effectively increase cerebral blood flow and quickly eliminate tinnitus, dizziness and cerebral hypoxia. Walking backwards can activate the musculoskeletal ligaments in the back, regulate the function of spinal nerves, and effectively prevent and treat common diseases of mental workers, such as cervical spondylosis, lumbocrural arthropathy and scapulohumeral periarthritis. How to deal with the pressure of work and study? How to relieve work pressure? There are ways to relieve stress after work. Many people feel very tired after a busy day in the office and just want to lie in bed and rest. In fact, besides sleeping, there are many good ways to help you relieve the fatigue and stress of the day. These methods include the following: put on loose clothes, dress formally at work, which will have certain constraints on the body, and pay attention to standing and sitting, so you can put on loose cotton-padded jacket after going home to "liberate" your tired body first. Women had better take off their underwear and relax. After a busy day in a hot bath, it is a great enjoyment to go home and take a hot bath. The correct bathing method can promote blood circulation, stimulate sweat glands, expel sweat and waste from the body, remove dirt on the skin surface, relax nerves and eliminate physical and mental fatigue. Taking a hot bath can not only promote metabolism, but also help relax nerves and blood circulation. The water temperature should be appropriate, and it should not exceed the body temperature by 5℃. Generally, 39℃ ~ 42℃ is the most suitable. When the water temperature exceeds 45℃, it will produce too strong degreasing force and easily damage the surface cells. After bathing, it is best to rinse with warm water or wipe the whole body with a cold towel, which can stimulate the smooth flow of pores, sweat glands, nerves and blood and is not easy to catch a cold. If you don't wear clothes with warm water, although it is very comfortable, the pores expand after bathing, and without timely contraction training, it is easy to cause functional decline and the skin will become slack. The color of home lighting is very important and can play a certain role in relaxing people's mood. The lighting in the home should be mainly yellow, which is not easy to irritate the eyes, can relieve the pressure on the eyes, and can also ease the indoor atmosphere, so that people who come home from a busy day can reduce the pressure and relax. Dinner is mainly light food. After a busy day, some people will overeat to vent their stress. In fact, this is an unhealthy lifestyle. Dinner should be light, avoid spicy, fried food, and high-protein, high-fat and high-calorie food that stays in the stomach for a long time, so as not to increase the burden on the gastrointestinal tract. Listen to music and say goodbye to work pressure. When you get home, it is best to listen to soothing classical music or light music. Under the influence of this music, people's mood will gradually relax. Raise your legs before going to bed. Before going to bed, you can lie on the bed, tilt your legs, or put a pillow under your feet so that your feet are higher than your body. This can effectively alleviate the poor blood circulation of lower limbs caused by long-term standing or sedentary, and relieve the swelling of lower limbs.