Anti-fatigue does not have to eat supplements
Click on the top right corner to read more health knowledge!
There are many symptoms of chronic fatigue, and its formation is closely related to factors such as long-term work stress and irregular living habits. Personal care is very important for preventing fatigue. How should we properly adjust it?
Some patients often ask me: “Doctor, I am always very tired, do not want to do anything, do not move, I am not very empty, should make up a supplement?
In fact, many people’s fatigue is not a simple physical deficiency. Dietary nutrition is not a simple supplement. The key is to regulate the imbalance of the body through a reasonable diet.
The general principle of anti-fatigue eating porridge diet is nutritional balance, regular eating.
In daily life, it can replace some anti-fatigue foods, including fresh fruits and vegetables, cereals, dried fruits, meat and poultry foods and some traditional Chinese medicines with a combination of medicinal and edible properties, which can be reasonably matched and cooked to overcome the anti-fatigue effect.
Maizao Anshen porridge Here we recommend a home-based diet-porridge that is both correct and easy to eat and delicious.
Porridge has good anti-fatigue and health-care effects. Patients with “chronic fatigue syndrome”, including the general population, can properly replace and match some porridge foods in daily diet to resist fatigue.
Maizao Anshen porridge jujube 10, 30 grams of wheat, add water to make it.
Efficacy: This porridge originated from the ancient Chinese medicine “Golden lack of essentials” Ganmai jujube soup, with the effect of calming the nerves, suitable for long-term overtime, upset, impetuous, chronic years of sleep.
People who do not have diabetes can add 15 grams of bee lily jujube to help sleep porridge lily, 30 grams of fried garlic dates (package), 50 grams before the rice, add water to make.
Efficacy: It has the effect of nourishing yin and moistening and helping sleep, and can be used as an auxiliary diet for people with insomnia.
Yam lotus seed spleen porridge 15 grams, 15 grams of lotus seeds, 50 grams of rice, 30 grams of soybeans.
After the soy is soaked in water, it is ground to make soy milk, and soy pulp is used to make yam, lotus seeds and rice.
Efficacy: It has the effect of strengthening the spleen and nourishing the skin. It is suitable for people with weak spleen and dull complexion.
Red bean barley dehumidification porridge red bean 30 grams, fried coix seed 30 grams, 15 grams of pueraria, 15 grams of yam, before 50 grams of rice, add water to make.
Efficacy: It has the effect of strengthening the spleen and dehumidification, and is suitable for people with spleen deficiency and wetness, thick and greasy tongue coating, and dizziness and fatigue.
Lily white fungus moisturizing porridge lily 15 grams, white fungus 3 grams, 15 grams of medlar, has 50 grams of rice, add water to make it.
Efficacy: It has the effect of nourishing yin and moistening dry eyesight. It is suitable for people who work overtime or long-sighted electronic products, dry mouth and unclear eyes.
People who do not have diabetes can add the right amount of honey when they eat.
Tips for people with diabetes or unstable blood sugar should not drink porridge, such as drinking, it is best to remove the previous rice and other ingredients, specifically consult a Chinese medicine practitioner; gastroesophageal reflux patients should not drink more porridge; although porridge is good, the general population should also drink porridgeAppropriate, it is not appropriate to drink.
Reasonable and appropriate exercise can resist fatigue Although reasonable and appropriate exercise has anti-fatigue effect, it is generally not recommended to perform high-intensity fitness or exercise indoors.
It is best to carry out aerobic exercise in a fresh outdoor air when the weather is better.
Not only can exercise, but also relax muscles, relieve mood and relieve fatigue.
The ways to fight fatigue include walking, jogging, climbing, gymnastics, yoga, swimming, playing and so on.
In addition, some traditional sports such as Ba Duan Jin, Wu Qin Xi, Tai Chi Chuan, etc. have the effect of relieving fatigue and enhancing physical fitness.
You can choose a good exercise habit according to your own preferences, physical condition and environmental facilities.
Recommend a simple anti-fatigue exercise.
Anti-fatigue exercise 1.
The erect gradually moves the tip of both feet, shoulder width, and the hands naturally hang down on the side of the body.
Inhale, hands up on the side of the body, try to contract; exhale, hands drooping to the side of the body, repeated alternately.
The forearm lifts the tip of the foot and is shoulder-width apart, and the hands naturally hang down on the side of the body.
With both hands forward, lift up, and at the same time keep the level, turn the wrist clockwise one turn, then turn the wrist counterclockwise one turn, hands down to the body side, alternating alternately.
Lift your legs and stretch your feet, shoulder width, left hand to support the support, right foot to move the right leg forward and upward, turn the ankle clockwise one turn, then turn the ankle counterclockwise one turn, right footDrive the right leg back to its original position.
The right foot drives the right leg to the side of the body and lifts back.
The right foot lifts the right leg to the back side and lifts back.Then change the right hand to hold the support, and lift the left leg in the same way.
The waist is twisted and the tip of the foot is wide, shoulder width, and the hands are held on the lumbosacral part.
Turn the waist clockwise, turn it back, turn it counterclockwise, and alternate.
Anti-fatigue should learn to take the initiative to rest. People often ask: “Doctor, I am too tired recently, but I have slept for a whole day. After I got up, I still feel that my head is very dull and tired.
“It is true that relieving fatigue requires rest and needs to sleep. However, rest is not a simple “sleeping feeling”. It is an efficient rest to be able to relieve fatigue.
How should we take the initiative to rest?
First of all, it is necessary to arrange the schedule of work and rest. It is especially important to sleep when you sleep. It is especially important to ensure good sleep habits and sleep quality.
If you have a sleep problem, you should go to the hospital for treatment.
According to the individual’s physical condition, preferences and the nature of the work, choose some active rest methods, such as listening to music, sit-in, meditation, exercise, etc., to really relieve the effect of rest, thus effectively relieving fatigue.
Physical workers also need to use mental brain laborers to use more brains, prone to brain fatigue, and should restore energy through reasonable exercise.
Physical laborers are moving every day. Is it necessary to eat as long as you eat well and sleep well?
the answer is negative.
Physical workers are engaged in a single labor for many years. Some local tissues and organs of the body are prone to strain, and other parts of the body are replaced by activities, which may cause imbalance of muscle strength.
Therefore, the physical labor must be based on balanced nutrition, take the initiative to rest, exercise properly, and take some balanced exercise methods to strengthen the balance training of muscles.
In addition, different methods of nursed back to health can be adopted according to the military manual labor methods.
The weight required for teachers and other occupations, the waist and leg muscles are easily strained, and the symptoms such as backache and leg pain are prone to occur; the blood flow in the lower limbs is not smooth, and the varicose veins of the lower extremities are easily caused.
Usually pay attention to the more active lower limbs, you can choose to walk, jog and other sports; at rest, the lower limbs can be raised to promote blood flow to the lower limbs.
Office workers and other people who need to sit for a long time, should choose jogging, swimming, playing and other systemic exercises to promote the circulation of blood.
Drivers, water workers, etc., their working environment is noisy, labor intensity is high, technical strength, physical exertion, and mental stress is also high, prone to headache, muscle pain, insomnia, etc., should choose a soothing exercise, such as walking, Tai Chi, yoga, etc., so that the body can relax at the same time.
To fight against fatigue, we should abide by the principle of “combination of the gods and the gods” and “natural nature of the Tao”. We should comprehensively nurse from the aspects of diet, exercise, rest and flirting, but we must not be excessive and deliberate. We must be good at listening to the body and learn to give necessary maintenance.Naturally and rationally live each day.
Tips to relax some patients never eat junk food, food mix is very reasonable, diet on time, strictly quantitative, careful health notes, try to follow expert guidance, daily regular, regular exercise, can be described as a model patient.
But often feel flustered, chest tightness, dizziness, or restless sleep, etc., the examination can not find any problems, the patient is very surprised.
In fact, such patients often don’t know how to relax themselves. The subconscious is a state of tension, which is a type that is easy to strain.
The brain is the highest command of the human body. If the command is out of order, it is too tight, and other organs will be at a loss. These patients can rest and relax in a variety of ways to fight fatigue.