People who often stay up late should take which can some self-care measures? One is to strengthen nutrition, should choose a small amount of high quality protein, fat and vitamin B foods such as milk, beef, pork, fish, beans, etc., but also can eat some dry fruits such as walnuts, jujubes, cinnamon, peanuts, etc., which can play a role in anti-fatigue effect. Secondly, strengthen physical exercise. According to their own age and interest in exercise, improve physical fitness. If you feel less energy or want to sleep, you should do gymnastics, tai chi or go outdoors for a while. Third, adjust the physiological rhythm. Year-round late-night people should be based on the work schedule, and constantly modified to adapt. Fourth, eliminate the burden of thought. The regular stay up late people should not worry and fear, should build confidence, in the night work to maintain a happy mood and high emotions.
Dietary care for late-night workers
The late-night workers should be supplied with adequate vitamin A, because vitamin A can regulate the synthesis of retinal photoreceptors - visual violet, which can improve the adaptability of late-night workers to the dim light, while preventing visual fatigue.
Staying up late workers labor intensity, energy consumption, should pay attention to high-quality protein supplementation. Animal protein is best to reach half of the total protein supply. Because animal protein contains essential amino acids, which is to ensure that late-night workers to improve efficiency and health is good.
Self-care for those who stay up late
Living in a modern society with a hectic pace, those who have not stayed up late are the lucky ones. Staying up late can disrupt the body's normal rhythmicity, affecting vision, gastrointestinal and sleep. So, how should people who often stay up late self-care?
The people who stay up late are mostly those who do text work or often operate computers, and it is easy to fatigue the eye muscles and reduce vision after a hard night's work under dim lights. Ministry of Health, Beijing Hospital Nutrition Department of the competent dietitian Li Changping doctor told reporters, vitamin A and vitamin B on the prevention of vision loss has a certain effect, vitamin A can regulate the synthesis of retinal photoreceptor - visual violet, can improve the late-night workers on the dim light of the adaptability, to prevent visual fatigue. So eat more carrots, leeks, eel and other foods rich in vitamin A, as well as vitamin B-rich lean meat, fish, pork liver and other animal foods.
In addition, it should also be appropriate to supplement the calories, eat some fruits, vegetables and protein foods such as meat, eggs, etc. to supplement physical exertion, but do not eat a lot of fish and meat. Dr. Li Changping believes that eating some peanut rice, almonds, cashews, walnuts and other dried fruit foods, which are rich in protein, vitamin B, vitamin E, calcium and iron and other minerals, as well as vegetable oils, and cholesterol content is very low, on the restoration of physical fitness has a special effect.
In addition to working on the diet, stay up late a family to strengthen physical exercise. Stay up late if you feel less energy or want to sleep, you should do a moment of gymnastics or go outdoors to do some activities. As staying up late will take up the time of normal sleep, so it may be worthwhile to supplement sleep on the opportunity. Such as home from work, in the car for a few moments, or in the unit lunch break for their own arrangements for a short nap, etc., can be restored to energy, so that the spirit of invigoration.
What are the tips for working late?
Staying up late and working overtime also requires skill in order to remain physically fit. Otherwise, the iron body, can not stand so much day and night labor it! Therefore, if you want to stay up late, you must remember:
1, do not eat instant noodles to fill up your stomach, so as to avoid too much fire. It is best to try to fruit, toast, bread, porridge and small dishes to fill the hunger.
2, before you start to stay up late, take a vitamin B complex nutrition pill. Vitamin B can relieve fatigue and enhance the body's resistance to stress.
3, refreshing drinks, the best to green tea-based, can be refreshing, but also can eliminate excess free radicals in the body, so that you feel refreshed. But people with bad stomach and intestines, it is best to change to drink tea with goji berries in water, you can decompress, you can also see it!
4, stay up late before you remember to remove your makeup, or wash your face first, so as not to thick layers of powder or oil stains, in the torment of staying up late, triggered by a face full of acne.
5, after staying up all night, remember to take a nap at noon the next day.
Notice of staying up late
1, stay up late and eat hot things.
2, dinner can not eat too full.
3, pay attention to keep warm, do not freeze the stomach.
4, be sure to have enough boiled water.
5, stay up late no matter how tired in the middle may not go to bed to rest.
6, if you are sleepy, you can drink coffee or tea and other stimulating drinks to refresh, but be careful to drink hot, the concentration is not too high, so as not to hurt the stomach.
7, when you stay up late, you should always take a deep breath.
8, stay up at least until dawn, that is, about 5 a.m., and constantly imagine the splendor and grandeur of the rising sun.
9. Always eat a full breakfast and make sure not to eat cold food.
10, 7 or 8 o'clock in the morning, if you want to go to bed, you must close your mind, even if you do not go to bed, you must sit in a chair to close your mind.
The best work and rest table
Some people like to stay up late, but the result is often to get themselves exhausted, inefficient, and long-lasting harm to the body. In fact, scientific, intermittent stay up late sometimes make certain types of people get unexpected results. After staying up late, go to sleep at 4 or 5 o'clock in the morning, after staying up all night, you must feel very tired, so when you go to sleep, you will sleep especially well, especially deep, you will rest especially well. Staying up late allows you to concentrate for a longer period of time on a difficult task.
The prerequisite for this schedule is that you feel over-energized at 9 or 10 p.m. and don't want to go to bed at all. It's not a good idea to use this schedule in general.
Wake up at 10:00 a.m.
10:00-11:00 a.m. Walking and listening to music;
11:00-11:20 a.m. Eating, with hot soup, lots of greens, and meat;
11:30-19:30 a.m. Reading books and doing exercises;
19:30-20:00 eat, have meat, more vegetables, 90% full;
20:00-4:30 a.m. work, study;
4:30 a.m.-10:00 a.m. sleep.
Staying up all night deficiency dietary regimen
With the accelerated pace of life, more and more people are joining the ranks of staying up all night. However, how to ensure the quality of staying up late and reduce the impact on health?
When staying up late, it is not advisable to drink a lot of strong tea or coffee to stimulate the excitement of the nerves. Because caffeine can only make a person's spirit for a moment, and after that will make the human brain in a state of inhibition, resulting in a feeling of lethargy.
The Chinese medicine believes that people who often stay up late are prone to yin deficiency and hyperactivity of the yin and produce the symptoms of yin deficiency and internal heat, you may want to use the medicinal diet to properly regulate, so that the energy is full.
Shengdi stewed duck eggs: 20 grams of raw land each time, duck eggs 1 to 2, add the right amount of water to the water stew, eggs cooked shell, and then into the juice stewed for 20 minutes, seasoned with rock sugar, eat eggs and drink juice, 1 time a day or 2 to 3 times a week. There is nourishing yin and clearing the heat, the efficacy of the body, such as thirst, is applicable to stay up all night after the dry mouth and throat, swollen gums and pain in the person to eat.
Pig waist stewed eucommia: 25 grams of eucommia each time, 1 pig waist, water, water stew for 1 hour, daily or every 2 to 3 days to serve 1 time, nourishing the liver and kidney, strong muscles and bones of the efficacy of the applicable to stay up all night after the back pain, limbs and fatigue to take.
Lotus lily pot lean meat: each time with lotus (core) 20 grams, 20 grams of lily, 100 grams of lean pork, add the right amount of water with the pot, meat cooked and rotten salt seasoning to eat, 1 time a day. There are clear heart and lungs, benefit the efficacy of gas and tranquility, suitable for dry cough after staying up all night, insomnia, heartburn, palpitations and other symptoms such as consumption.
Pink kudzu fish soup: each time 250 grams of kudzu washed and cut into small pieces, a raw fish gills and viscera, add the right amount of water **** pot, fish cooked into the ginger, oil and salt seasoning, eat fish and drink soup, monthly or every other day. There are tendon relaxation, beneficial gas and blood, relieve myalgia and other efficacy, suitable for labor excessive stay up late after the intramuscular soreness, neck muscle distension and pain in the person to take.
Xia Gu Cao Boiled Lean Meat: each time with 10 grams of Xia Gu Cao, 50 to 100 grams of lean pork, water **** pot, meat cooked with a little salt seasoning, eat meat and drink the juice, 1 time a day. There are clear liver fire, lower blood pressure effect, suitable for patients with high blood pressure patients stay up late after dizziness and headache and red eyes to take.
How do people who stay up late eat?
The first thing that comes to mind for people who stay up late is to drink coffee or tea to refresh themselves, and dietitians say that caffeine does invigorate people.
But experiments at the Sleep Medicine Research Center at St. Luke's Hospital in the United States have found that caffeine does not appear to be effective in boosting work efficiency, and even if it is useful, it can only be maintained for a short period of time.
The caffeine, although refreshing, will relatively consume the body and nerve, muscle coordination related to vitamin B group, the lack of vitamin B group of people would have been easier to get tired, and more likely to form a vicious cycle of tea, alcoholism, coffee habits, the more the need for more and more, the effect is getting worse and worse. Therefore, when you have to stay up late, you should supplement some vitamin B complex, but it is more effective.
When staying up late, some people think that eating sweets can supplement the calories, in fact, sweets is also a big taboo to stay up late. After dinner or when staying up late, don't eat too many sweets, high sugar although there are high calories, although to a certain extent let a person excited, but it will consume vitamin B complex, leading to the opposite effect, but also easy to lead to the problem of obesity.
Overall, the preventive health care of staying up late still depends on the daily diet, which must be balanced intake of six major food groups. But in order to stay up all night, it is absolutely necessary to eat more food rich in vitamin B complex at dinner! Vitamin B complex has many members, including folic acid, niacin, vitamin B6, vitamin B12, etc. They are not only involved in metabolism, providing energy, protecting nerve cells, and helping to stabilize nerves and relieve anxiety.
Dark green leafy vegetables and legumes are rich in folates, which help repair cells and prevent infection and anemia; liver, fish, whole grains, soy foods, fruits and vegetables have vitamin B6 or niacin, which can maintain skin health and slow down the aging process; and vitamin B12, which is related to memory and concentration, is found in red meat, milk and cheese.
Reference:
Recommended five kinds of food therapy to relieve fatigue
With the accelerated pace of life, its labor intensity and mental stress easily make people feel fatigue. Even after the seven-day long vacation, many people still feel very "tired" after work. The following to the majority of users recommend five kinds of therapeutic methods to relieve fatigue.
1. jujube lotus congee
Raw materials: 10 grams of jujube, lotus 20 grams, 20 grams of wolfberry, round-grained rice and rice **** 100 grams.
Practice: wash and add water *** with porridge, can add sugar in moderation.
Role: tranquilize the mind, replenish the brain.
2. Wolfberry sheep brain
Raw materials: sheep brain, wolfberry 30 grams. Practice: wash the sheep brain and wolfberry in a bowl, add the appropriate amount of onion, ginger, cooking wine, salt, on the pot steaming, traits like "tofu brain".
Role: tonic brain, tonic body fatigue.
3. Astragalus chicken
Raw materials: 30 grams of astragalus, 15 grams of Chenpi, 12 grams of cinnamon, rooster 1.
Practice: wrap the Chinese medicine in gauze, put it into the pot with the rooster, stew it over low heat, season with salt, eat the meat and drink the soup.
Effects: to regulate the body fatigue, physical strength decline.
4. ginseng glutinous rice porridge
Raw materials: 10 grams of ginseng, yam, glutinous rice 50 grams, brown sugar.
Practice: first ginseng cut into thin slices, and glutinous rice, yam **** with porridge, to be porridge cooked when adding brown sugar, take while warm, 1 time a day.
Effect: The porridge has a variety of effects such as tonic energy, anti-fatigue, strong heart.
Note: high blood pressure, fever patients should not be served.
5. Eel and yam porridge
Raw materials: live eel 1, yam, japonica rice 50 grams, a variety of seasonings.
Practice: the eel cut open and gutted, sliced into a bowl, add wine, ginger, green onions, salt, and yam, round-grained rice **** with porridge to take, 1 time a day.
Role: the porridge has the blood and gas double complement, strong tendons and bones, often take the porridge, can eliminate fatigue.
Preparation for the college entrance examination secret: relieve mental tension and brain fatigue
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Nanpaiye.com: In previous years, the college entrance examination In the process of the college entrance examination, there are often candidates due to rapid heartbeat, shivering, blank mind, hand straight trembling, gasping for breath, nonsense and so on. In the college entrance examination, students due to excessive emotional tension and lead to college entrance examination failure is not uncommon. This kind of failure to play on the field state, psychology called "athletic syndrome", commonly known as "stage fright". This disease is due to excessive mental fatigue, coupled with physical exertion, mental high tension induced. Especially before the college entrance examination sprint, so that some candidates prematurely into the mental and physical strength of the "over the super zone", a test, the spirit of a pressurized, difficult to support, will break out of the "Athletic Syndrome".
"Athletic syndrome" is not terrible, the important thing is to effectively prevent and advance treatment. First of all, we should establish self-confidence, self-confidence can invigorate people's spirit, abundant energy can make the efforts made twice as much as with half the effort. Chinese traditional medicine believes that: "God, blood also." Speaking of the human spirit and blood have a direct relationship with the vigor of the blood, and the vigor of the blood depends on the nourishment of water and grain. In addition, physical exercise is also essential, which is the health care method to enhance brain power. Doing exercises early in the morning can stretch the body as well as enhance brain power, allowing the brain to absorb vitamins (i.e. negative ions) in the air.
The following introduces a self-massage method, which can effectively relieve mental tension and brain fatigue. The method is: two hands alternately rubbing scalp, from front to back to do the movement of shaking the head, and then use the thumbs of the two hands to rub the temples, clockwise counterclockwise several times each, hands rubbed hot to do eye health exercises. If the candidates usually have pre-test tension, and rely on their own regulation and can not reverse a variety of pathological states, may wish to go to the hospital before the examination to paste ear beans treatment. Ear point pressure can adjust sleep, relieve mental tightness