First, have a good sleep.
Most adults need to sleep for 6 to 8 hours every night. Ironically, some people sleep too much and think that the more the better. As a result, they sleep over and over again, which means that the quality of sleep is poor.
How to determine the sleep time? Expert advice: sleep at normal time in the first week; Postpone sleeping in the second week 1 hour; In the third week, go to bed earlier than usual 1 hour. Three weeks later, think about which week you can fall asleep within 5 ~ 30 minutes before going to bed, and wake up with a fresh mind. When you wake up, you will naturally rather than be awakened. This week's sleep time is best for you.
Among hundreds of body rhythms that reflect our feelings, one is the sleep-wake cycle. In addition, the release of cortisone is also related to sleep. The cortisone level decreased before going to bed; It rose to normal before waking up. If you change your sleep habits, such as working at night or traveling to another area, you will be unable to sleep because of the chaos of sleep-wake cycle and cortisone release, and you will feel sleepy when you wake up. This situation will take several days to correct.
Second, arrange the diet reasonably.
Eating too much at lunch can lead to fatigue. Because too much food transfers blood and oxygen from the brain to the digestive tract. In this way, the head will be dizzy.
High-fat food and refined sugar are the two main culprits. It takes longer for fat to be converted into energy than other nutrients, while refined sugar will cause insulin to suddenly peak, and then blood sugar will drop sharply. If this peak state and trough state continue to circulate, headaches and fatigue will occur. In order to solve this problem, we can eat complex carbohydrates (such as whole wheat bread) and unrefined sugar (such as fruit) instead.
Eating full at lunch will make you sleepy, but eating full at night will be counterproductive. It will keep your digestive system working continuously and make it difficult for you to fall asleep.
Third, get enough vitamins and iron.
At present, the role of science in vitamins is not completely clear, but the lack of vitamins does affect the fatigue of human body. Water-soluble vitamins C and B are most easily lost from the body and need to be supplemented. Women of childbearing age should also pay attention to iron supplementation.
The more vitamins, the better. Too many vitamins can cause poisoning, such as too many vitamins A and D, which the body can't excrete. Therefore, taking vitamins must follow the doctor's advice.
Fourth, look for the potential causes of fatigue.
Caffeine Your body will depend on caffeine, and when you miss your hobby, you will feel tired.
Smoking will reduce the body's oxygen consumption and vitamin C levels, so it will weaken people's energy.
Drugs such as antihistamines and drugs to control high blood pressure and heart disease can cause drowsiness. Ask about its side effects first every time you take medicine.
Fifth, take active exercise.
Why do most people feel lazy at noon? One reason is that the lowest point of the sleep-wake cycle is at noon. At this time, just go out for a breath of fresh air and walk around. Exercise speeds up the flow of oxygen in the body and mind, thus speeding up the circulation and making people active. It is good to do light to moderate intensity exercise for 20 to 40 minutes every day. It also helps you stay awake at noon.
Most people who complain about "often feeling tired" are actually healthy people. However, persistent fatigue is also likely to be a sign of illness.
Doctors believe that it is important to pay attention to the types of fatigue, not to make a fuss, and not to assume that it shows any serious problems; However, if fatigue persists and is intense, you must see a doctor.
Recommend five dietotherapy methods to relieve fatigue.
1. Jujube lotus seed porridge
Raw materials: Ziziphus jujuba seed 10g, lotus seed 20g, medlar 20g, japonica rice and rice * * * 10g.
Practice: Wash and add water to cook porridge, and add some sugar.
Function: soothe the nerves and nourish the brain.
2. Lycium barbarum sheep brain
Ingredients: a sheep brain, 30 grams of medlar. Practice: Wash sheep brain, put Lycium barbarum into a bowl, add appropriate amount of chopped green onion, Jiang Mo, cooking wine and salt, and steam in a pot, which looks like "tofu brain".
Function: nourish brain and recuperate physical fatigue.
3. Huang Qi chicken
Raw materials: Astragalus membranaceus 30g, Pericarpium Citri Tangerinae 15g, Cinnamomum cassia 12g, Rooster 1.
Practice: wrap the traditional Chinese medicine in gauze, put it in the pot with the rooster, stew it with low fire, add salt to taste, eat meat and drink soup.
Function: recuperate those who are tired and have decreased physical strength.
4. Ginseng glutinous rice porridge
Raw materials: ginseng 10g, yam 50g, glutinous rice 50g each, and brown sugar.
Practice: Slice ginseng, cook porridge with glutinous rice and yam, add brown sugar when porridge is cooked, and take it while it is hot, once a day 1 time.
Function: The porridge has many functions, such as invigorating qi, resisting fatigue and strengthening heart.
Note: Patients with hypertension and fever should not take it.
5. eel yam porridge
Raw materials: live eel 1 strip, 50g yam, 50g japonica rice, and proper amount of seasoning.
Practice: Slice the eel, put it in a bowl, add cooking wine, ginger, onion and salt, mix well, and cook porridge with yam and japonica rice once a day 1 time.
Function: The porridge has the functions of invigorating qi and blood, strengthening tendons and bones, and can relieve fatigue if eaten frequently.
Five tips for relieving fatigue:
1. Stay in bed for 5 minutes in the morning.
When you wake up in the morning, you should spend about 5 minutes lying in bed-lying on your side, taking a deep breath, yawning, stretching, moving your limbs, then sitting up slowly and getting dressed. If you get up immediately after waking up, it is easy to cause cardiovascular and cerebrovascular diseases and even accidental death.
Drink healthy water
There are several kinds of water you'd better not drink: boiled water in a thermos for several days, repeatedly boiled water, "stagnant water" in the faucet overnight (which may contain a lot of Legionella), overnight tea and so on.
3. Don't take a bath after drinking
After drinking and taking a bath, the stored glucose in the body will be consumed by physical activity in the bath, so the sugar content will be greatly reduced. At the same time, alcohol inhibits the normal activities of the liver and hinders the recovery of glucose storage in the body. In addition, bathing and sweating can easily lead to insufficient effective circulating blood volume, leading to collapse.
4. Foods that should be eaten regularly
Honey: Eating a spoonful of honey on an empty stomach every morning can calm the five internal organs, relieve pain and disinfect, and insist on eating can prevent arteriosclerosis.
Garlic: It has strong bactericidal and bacteriostatic effects, and has the reputation of "natural antibiotic".
Jujube: It is nutritious and rich in sugar, vitamins and minerals.
Ginger: Ginger can promote blood circulation and help digestion.
Peanut: It contains many kinds of amino acids needed by human body. Eating regularly helps to improve memory.
5. Go to the toilet often
Don't hold your urine: when you hold your urine, your whole body is in a state of high tension, gastrointestinal and sympathetic nerves will be temporarily disordered, and your blood pressure will increase significantly.
Don't hold your stool: if you don't excrete your stool in time, the water in your stool will be absorbed. In this way, the expansion of the rectum will stop arousing the demand for stool and form constipation.
At present, a health preserving method called "hand bath" is popular among Japanese photographers. It is said that this method can relieve fatigue and is suitable for white-collar workers.
Photographers spend a lot of time in the spotlight, and their eyes are particularly tired; Neck and shoulders are also prone to soreness, because you keep a posture for a long time. When this happens, they will "take a hand bath" while shooting.
The method of "hand bath" is as follows: take a pot of hot water, the temperature should be slightly higher than the body temperature, open your hands and soak in water for 5- 10 minutes. If the intermediate temperature is not high enough, heat the water again. After "washing your hands", the symptoms of bloodshot eyes and shoulder pain will be greatly alleviated.
According to Liu Jiaoshou of Beijing University of Chinese Medicine, according to the theory of Chinese medicine, "hand bath" acts on human meridians through external stimuli, thus achieving the effect of treating and relieving human diseases. When the hand temperature rises, the contracted blood vessels will be opened to promote blood circulation, and the tension of muscles and nerves will be relieved. "Hand bath" is easier than "foot bath", so people who work in the office might as well have a try.
Experts believe that the following methods are extremely effective in eliminating mental fatigue:
1. First of all, we should pay attention to mental health, strengthen moral cultivation, be open-minded and reduce mental fatigue. Once it appears, you should vent your bad feelings in time, and don't keep it in your heart, such as talking to your intimate friends.
2. Make the meal time regular. A regular diet can keep the body in a normal metabolic state.
3. Take more exercise. Healthy people can do some sports activities, such as jogging, cycling, swimming, walking and so on. Exercise can make people more confident at work and more calm when encountering difficulties. Evening exercise can also make you fall asleep faster.
4. Sleep more. An important cause of mental fatigue is lack of sleep. People in this situation should sleep an extra hour every day. Everyone's sleep needs are different, so find the most suitable fixed sleep time.
5. Grasp the peak energy period. Some people are energetic in the morning, while others are energetic at night. It is extremely important to find out their peak energy, so that you can arrange your schedule reasonably.
Exercise to relieve fatigue
It is easy to get tired after a long journey. Here, I recommend a set of exercises that can help you relieve fatigue. It is very suitable for driving, and also suitable for cars, boats and planes.
First, the tips of ten fingers squeeze each other.
Second, make a fist with your left hand, hold your left wrist with your right hand, push it out hard, and then do it the other way around (note that both hands are down).
Third, hook your fingers and pull them to both sides for five seconds.
Fourth, make a fist with both hands.
Five, cheeks up, hold your breath for five seconds.
Sixth, grit your teeth and not relax.
Seven, open your mouth and shout silently for five seconds.
Eight, tight lips, bite tight lips.
Nine, make a fist with both hands, hold your chin, and press your chin hard.
X. Hold your face with your right hand, lean your face hard on your right hand, and then change your left hand. Repeat.
1 1. Put your hands above your head, push your head forward and push your hands back.
12. Back against the seat, cross your hands and fingers, hold your right brain and push forward, and push your body and head to the right.
Transposition repetition.