People live a "essence, qi and spirit". For men, we can't ignore the maintenance of "essence, qi and spirit". Men who are full of energy and spirit can often become the best in their work and life, while men who are lack of energy and spirit always look haggard and easily fall into an embarrassing situation where they are willing but unable to do so.
Vitality is a sign of human health, and the strength of vitality is often the performance of human anti-fatigue ability. To keep the essence and spirit normal, we should actively keep in good health and remember eight tips to eliminate fatigue and relieve stress.
Coup 1: Reasonable dietary structure
Work is a process in which the human body consumes its stored energy. In this process, it is necessary to replenish the consumed energy in time to maintain the balance of payments and maintain health. To supplement consumption, we must pay attention to reasonable diet and proper nutrition in our daily life.
Drink a bag of milk every day. Milk is rich in calcium, which can effectively improve the low calcium intake in traditional diet in China.
② The daily intake of carbohydrates is 250~350g, which can be increased or decreased according to the degree of personal obesity.
3 Eat three to four servings of high-protein food every day, each serving refers to: 50g lean meat; Or 1 big egg; Or tofu100g; Or chicken and duck100g; ; Or fish and shrimp 100g. Fish and legume proteins are better.
(4) Coarse grains and flour and rice.
⑤ The diet is neither sweet nor salty (Guangdong type takes 6 ~ 7g salt per day, Shanghai type 8 ~ 9g Beijing type14 ~15g; Northeast type 18 ~ 19g. Guangdong type is the best).
⑥ In the case of total control, frequent sharing of meals is beneficial to the prevention and treatment of diabetes and hyperlipidemia.
All landowners eat only seven or eight full meals.
Eating 500g fresh fruits and vegetables every day is an effective measure to prevent various cancers. Appropriate amount of edible oil, dried fruits and condiments can be used when catering.
Pet-name ruby If there are no contraindications, you can drink a small amount of red wine (50 ~ 100 ml) every day, which is helpful to increase high density lipoprotein, promote blood circulation and remove blood stasis, and prevent atherosclerosis.
Attending to eat more yellow vegetables, carrots, sweet potatoes, pumpkins, tomatoes and other green vegetables, which are rich in carotene, and play an important role in improving immunity, reducing infection and reducing the risk of cancer for children and adults.
Drink more green tea and eat more dark green vegetables. Tea is the best drink, and green tea is the best. According to the research of Chinese Academy of Preventive Medicine, green tea has definite anti-tumor and anti-infection effects. Tea tasting can also regulate body and mind and cultivate temperament. Drinking green tea often has a refreshing feeling. Dark green vegetables are rich in vitamins and minerals, which are very beneficial to human health.
Eating more oatmeal or oatmeal can reduce cholesterol and triglycerides in the blood. It is more effective for diabetics.
Eating auricularia auricula 5 ~ 15g daily can significantly reduce blood viscosity and blood cholesterol content, which is helpful to prevent thrombosis.
The greatest wealth in life is health, because once you lose your health, no amount of money can be exchanged, so men should not take health seriously!
Coup 2: supplement calcium and alkali to adjust the balance.
In order to avoid excessive emotions such as getting angry, angry and quarreling at work, dairy products such as milk, yogurt, milk tablets, dried fish, bone soup and so on. Can be consciously added to the diet. These foods are rich in calcium, and studies have shown that calcium has a sedative effect and can prevent aggressive and destructive behaviors. Alkaline foods also have anti-fatigue effects. After high-intensity physical labor, the metabolites in the human body-lactic acid and acetone-will accumulate too much, resulting in acidic body fluids and easy fatigue. In order to maintain the acid-base balance of body fluids, you can consciously eat more fruit-based alkaline foods, such as watermelon, peach, plum, apricot, litchi, cantaloupe, cherry and strawberry. Entertainment is indispensable for modern people. The food in restaurants is delicious and attractive, but it often contains too much carbohydrates, while the contents of vitamins and minerals are relatively insufficient. People who often eat out should pay attention to diet adjustment, usually eat more fruits and vegetables, as well as bean products, kelp, seaweed and so on.
Coup 3: lighten the burden and be kind to yourself.
A philosopher once said, "When people are young, they always sacrifice their youth and health to pursue fame and money, but when they are old, they try to use fame and money to keep their lives and health."
Modern fast-paced life brings all kinds of pressures and burdens to men. Some unit leaders or private enterprise bosses died of overwork. In order to survive and develop, they work 16, 7 hours a day and only sleep 5 hours. Their physical fatigue and lack of energy make their sexual function decline. Their wives don't understand them and often think that they are out looking for flowers. Therefore, it is suggested that such men reduce their workload and live freely, because work is infinite and people's energy and physical strength are limited. If they fight for unlimited jobs with limited flesh and blood, they will fall down and collapse sooner or later. Therefore, we must deal with the relationship between work and rest. It is necessary to develop regular living habits, live moderately, work and rest moderately, and let the body rest. Don't overwork your body for a long time, so it is easy to make your body in a sub-health state. Men must learn to be kind to themselves, combine work and rest, relax moderately, and reduce work pressure and ideological burden in order to stay healthy.
Coup 4: Relax one day a week.
Continuous high-intensity and fast-paced life is inevitably unbearable; People who live in society will inevitably have pain and trouble. If you want to cope with all kinds of challenges, you should adjust your body and mind in time and set aside at least one day a week to completely relax yourself. Read a relaxing book, have a cup of coffee, sing a favorite song, or just sit by the window and meditate. The key is to enjoy a quiet and relaxed heart.
A white-collar worker described his experience of eliminating fatigue: "I have to work for more than ten hours every day, and I have to talk to people all the time, and I have almost no time to drink water." After a week, fatigue is certain. To this end, I must ensure that I have one day off every week. On this day, I will let myself wake up naturally. After lunch, I will wander in the street or sit in a teahouse, ask for a pot of Biluochun, slowly pour the fine products and have a cup of tea, and the pressure of work for a week will disappear without a trace. No matter what kind of environment, I am trying to find ways to relax myself: picking my favorite flowers in the flower shop, drinking coffee in the coffee shop and even reading magazines can keep my spirit away from work. "
This is a very good way to relax, which can make your body and mind adjust to the best state in leisure.
Coup 5: Take a nap and rest.
When you feel tired, take time to take a nap. It only takes a few minutes or ten minutes, and you will feel much more relaxed, your energy will be restored, and your work efficiency will be much higher than when you are in a mess. Especially after lunch, when the blood is concentrated in the stomach to digest food, people will feel tired and sleepy. If you take this opportunity to take a nap, it will not only meet your physiological needs, but also reserve energy for your afternoon work. Some foreign companies also stipulate that employees must take a nap to ensure work efficiency. The nap time should be about half an hour, and the key is quality. It is best to lie flat when sleeping, so that you can stretch your body. Don't sleep on your desk, because this posture is easy to limit your breathing, make the muscles of your neck and waist tense, make you uncomfortable after waking up, and prone to chronic neck and shoulder diseases.
Sleep is the best way to relax nerves, and it is also a necessary condition to keep healthy. Not only is it inefficient and lacks creativity, but it is also prone to mistakes, which is not good for public and private. Sharpening a knife does not mistake a woodcutter, so it is more practical to take a nap when you are tired. Some companies in the United States allow employees to take a nap during the day, and some companies also set up lounges for employees to take a nap during the day.
Coup 6: Laugh and vent.
Laughter is the best way to eliminate fatigue and a pleasant way to vent. Don't take yourself too seriously all day. After work, you might as well be quiet and silent, make a little joke and relax in laughter. Laughter is a kind of psychotherapy, which can reduce fatigue and tension and improve human immunity. Laughter can not only exercise the diaphragm, chest, abdomen, lungs and liver, but also help to remove foreign bodies in the respiratory tract and relax the muscles of the face, buttocks and feet, thus alleviating the psychological state of boredom, depression and tension.
Coup 7: family work, non-interference
Some people compare the family to a safe haven, working hard outside, and returning home becomes relaxed. Everyone longs for a warm home and loves a quiet home. Men should cherish their home, cherish the good and peaceful atmosphere of the family, and don't destroy it easily. First of all, don't take your troubles home. No matter how many troubles you have accumulated at work, you should clear them from your mind before you go home. Home is a post station to wash away fatigue, and home is a sanatorium to cure mental trauma. A professional manager told his experience after returning home: "It is a good way for me to relieve stress by clearly distinguishing between home and office. I am the kind of person who would rather work overtime in the office than go home to work. I never take my office laptop home, and my home computer never stores work information. It can be said that there is nothing related to work at home, which also gives my spirit a real rest. At the same time, as long as I have time, I will definitely go home for dinner. Cook for yourself when you are in a good mood. "
Coup 8: Exercise moderately and persevere.
Exercise is the best way to keep healthy. After hard work, you can ask three or two friends to exercise together, or in the gym, or into the embrace of nature, so that fatigue disappears with sweat, and the spirit is full of vitality with the publicity of the body.
But life needs both exercise and silence. Exercise should not be excessive, which is harmful to health. The best aerobic exercise is walking, so it is best for car owners to walk for a period of time every day instead of cars. The simple reference standard is: walk 3km every day for more than 30 minutes; Exercise 5 times a week; The intensity of exercise should be about heart rate after exercise+age = 170, which is equivalent to moderate intensity exercise for ordinary people. Other forms of aerobic exercise, such as playing Tai Ji Chuan, cycling and climbing mountains, are all good choices.
Moderate exercise can make people enjoy it, and health will follow. If you can persevere, you can refuse sub-health thousands of miles away.
In the third quarter, health killers approached young men.
The health killer here refers to diseases that seriously threaten health, such as small belly, diabetes, "imperial disease" and cervical spondylosis. These diseases should be suffered by middle-aged and elderly people, but now they are happening to more and more young and middle-aged men, which cannot but arouse people's attention. So men should control themselves according to their own situation. If their lifestyle will bring these intractable diseases, it should be changed as soon as possible.