How to relieve fatigue?

Generations of people living under increased pressure, the pace is accelerating, many people are unable to eat and sleep normally. This long-term past will be overworked body will lead to “overworked”, then under such great pressure we should relieve the body fatigue? Today I will introduce you to 6 tips to help you stay away from fatigue.

1, sleep 7-8 hours a day

Without enough sleep there is no health. From 10 p.m. to 2 a.m., it is the best time of the day for the human body to synthesize the most vigorous substances and break down the least, and for the body to recover from fatigue.

In addition, it is a critical time for the renewal of cells in all organs of the body, except for cells. The human body misses this time, the damage to health is incalculable.

2, do not forget to eat breakfast

Breakfast eating more than not fat. Eat breakfast is good for memory, improve learning, work efficiency and health.

Eating breakfast is good for improving memory, learning, work efficiency and health

What is in line with the nutritional requirements? It is usually considered to contain the following 4~5 kinds of food for a healthy breakfast. That is, 100 grams of grain (preferably mixed grains, coarse grains); 1 bottle; 1 egg (avoid fried eggs, scrambled eggs); the right amount of vegetables; one.

3, three meals a day outside of snacking

Three meals a day of nutrition should be balanced, the right amount, that is, do not deviate from the diet, to eat all kinds of food, do not eat too much, so as to meet the body’s needs for the seven nutrients, health is guaranteed.

If you have to eat a lot of snacks outside the three meals a day, on the one hand, will increase the burden on the stomach and intestines, so that the body too much absorption of nutrients, increasing the risk of hyperlipidemia, diabetes; on the other hand, it is easy to make the spleen and stomach damage.

4, Moderate exercise

Fatigue when the human body needs to rest, not exercise, at this time exercise is only harmful to the human body not beneficial!

Special reminder: do not suddenly think of “life is movement” when fatigue to the extreme, fatigue, the human body needs to rest, not exercise, at this time exercise is only harmful to the human body not beneficial.

Moderate is in the exercise is completed, the winter feel warm, slightly sweating in summer, but do not feel panic for the degree. Do not exercise, a workout is full of sweat, panting, heartbeat, shortness of breath, so that the health is not beneficial, but harmful, and even accidents can occur.

5, away from alcohol and tobacco

Smoking is harmful but not beneficial. Smoking, obesity, and unreasonable diet are the three major risk factors for high blood pressure. Alcoholism or alcohol addiction are harmful to health, chronic alcoholism causes liver damage, alcoholic cirrhosis and even liver cancer. Excessive alcohol addiction can cause acute alcohol poisoning, which can be serious enough to cause cardiac and respiratory arrest and even death.

6, Drink tea every day

Tea is a rare anti-cancer drink. Tea contains more than 500 chemical components, tea also contains a wealth of bioactive substances. Tea has more than 60 kinds of health care functions and more than 20 kinds of medicinal effects, such as thirst, food, gas, detoxification, fat, alcohol, water, laxative, heat detoxification, dysentery, anti-caries, eyesight, expectorant, tranquilizer, health and life, etc..

In addition, tea also has anti-free radicals, efficacy and lowering blood pressure, lowering lipids and other effects. Drink tea has a hundred benefits, but do not drink strong tea, do not drink tea immediately after meals.

Tea also has anti-free radicals, anti-aging efficacy and antihypertensive, lipid-lowering and other effects

8 signals suggesting that you are overworked

1, frequent trips to the bathroom

If you are between 30-40 years old, the number of excretion than normal, indicating that the digestive system and urinary system began to decline.

2,Decline in sexual performance

Premature back pain, diminished libido or impotence in men and premature amenorrhea in women are the first signs of overall body decline.

3,Decline in memory

Start to forget the names of acquaintances.

Memory loss

4,Mental calculation ability is getting worse.

5,Doing things often regret, irritable, irritable, pessimistic, difficult to control their emotions.

6,Lack of concentration, the ability to concentrate is getting worse and worse.

7,Sleeping time is getting shorter and shorter, and waking up does not relieve the fatigue.

8,Frequent headache, tinnitus, dizziness, and no result of examination.

If you have 2 or less items, you are in the “yellow light” warning period; there is no concern yet. If you have 3-5 of the following items, you have a “red light” warning period, which means that you have the signs of “overwork death”; if you have 6 or more items, you have a second “red light” risk period, which can be defined as The “overwork death” reserve.

The way to relieve fatigue 4 kinds of food to help you get rid of tired look

1,Dark leafy vegetables

Women who have iron deficiency often feel physically weak. If you do not take enough iron, the body will not be able to produce hemoglobin, and the lack of oxygen will easily cause physical fatigue. Dark leafy vegetables like spinach and collard greens, few calories and fat, but very rich in iron, is a very recommended ingredients.

2,Dark chocolate

If you want to restore energy, a piece of dark chocolate can make people energetic compared with coffee to refresh.

If you want to regain strength, a piece of dark chocolate can make people energetic and less caffeine content compared to refreshment. Dark chocolate contains neurotransmitters, the serotonin that helps lift the mood of people with depression; it also has magnesium, which helps create energy.

However, before gorging yourself, remember two things: choose dark chocolate with more than 70 percent cocoa content and limit your daily serving to about one ounce (about 28 grams), because dark chocolate is higher in fat than chocolate.

If you are suffering from testosterone deficiency, kale also has the function of increasing the secretion of hormones, but special attention should be paid to: people suffering from thyroid deficiency, eating more food with high iron content is beneficial to the body, but some specific foods, like spinach and kale can hinder the function of the thyroid gland.

3, beans

Beans contain mentally restorative carbohydrates and protein, which is good news for diabetics, and they also provide the iron needed by patients with underactive thyroids and anemia.

Pulses contain rejuvenating carbohydrates and proteins

It is worth mentioning that many beans contain large amounts of levotryptophan, an amino acid that can lift the mood and help people with depression.

4. Salmon

One of the symptoms of N-3 polyunsaturated fatty acid deficiency is fatigue, so eating salmon two to three times a week can help replenish your energy.

If you have testosterone deficiency, N-3 polyunsaturated fatty acids not only replenish energy but also increase hormone production. In addition, salmon, like beans, is rich in L-tryptophan, which can boost your mood.