For those who stay up late, the first thing that comes to mind is to drink coffee or tea to refresh themselves. Yang, a nutritionist, said that caffeine really makes people feel refreshed. However, the experiment of the Sleep Medicine Research Center of St. Luke's Hospital in the United States found that caffeine is not effective in improving work efficiency, and even if it is useful, it can only last for a short time. Caffeine is refreshing, but it relatively consumes vitamin B related to nerve and muscle coordination in the body. People who lack vitamin B are more likely to get tired and form a vicious circle, forming the habit of drinking tea and coffee. Demand is increasing, but the effect is getting worse. Therefore, when you have to stay up late, it is more effective to supplement more vitamin B groups.
2. Sweet food is a no-no for staying up late.
When staying up late, some people think that eating sweets can supplement calories. In fact, sweets are also a big taboo for staying up late. Don't eat too many sweets after dinner or staying up late. Although high sugar is high in calories, it will make people excited at first, but it will consume vitamin B group, which will lead to counterproductive and obesity problems.
Vitamin b food is the best choice for those who stay up late.
Generally speaking, the prevention and health care of staying up late still depends on daily diet, and six kinds of food must be taken in a balanced way. But in order to stay up late, you should definitely eat more foods rich in vitamin B group for dinner! Vitamin B family has many members, including folic acid, nicotinic acid, vitamin B6, vitamin B 12 and so on. They not only participate in metabolism, provide energy and protect nerve tissue cells, but also help to calm nerves and relieve anxiety.
Dark green leafy vegetables and beans are rich in folic acid, which is helpful to cell repair and prevent infection and anemia; Vitamin B6 or nicotinic acid exists in liver, fish, whole grains, legumes, fruits and vegetables, which can maintain skin health and slow down aging; As for vitamin B 12 related to memory and attention, it can be eaten in red meat, milk and cheese.
In addition to dietary intake, vitamin supplements are also feasible. Vitamin B group members have their own functions, but they should coordinate with each other. They gang up in the human body and only take a single vitamin B6 and B 12, with little effect. Vitamin B group should be supplemented together.
Diet and health care for staying up late.
Staying up late workers should supplement enough vitamin A, because vitamin A can regulate the synthesis of rhodopsin in retina, improve the adaptability of staying up late workers to dim light and prevent visual fatigue. Workers who stay up late are labor-intensive and consume a lot of energy, so we should pay attention to the supplement of high-quality protein. Protein, the best animal, can reach half of protein's total supply. Because animal protein contains essential amino acids, it is beneficial to ensure that workers who stay up late improve their work efficiency and health.
Self-care of those who stay up late.
Living in a tense modern society, people who don't stay up late are lucky. Staying up late will make the body's normal rhythm disorder, affecting vision, stomach and sleep. So, how should people who often stay up late take care of themselves?
People who stay up late are mostly people who do word work or often operate computers. After a hard night in dim light, it is easy to make eye muscles tired and eyesight decline. Dr. Li Changping, a nutritionist in charge of nutrition department in Beijing Hospital of Ministry of Health, told reporters that vitamin A and vitamin B have certain effects on preventing visual impairment. Vitamin A can regulate the synthesis of rhodopsin in retina, improve the adaptability of day and night workers to dim light and prevent visual fatigue. Therefore, we should eat more foods rich in vitamin A, such as carrots, leeks and eels, and animal foods rich in vitamin B, such as lean meat, fish and pig liver.
In addition, we should properly supplement calories and eat some fruits, vegetables, meat, eggs and other protein foods to supplement physical exertion, but don't eat too much. Dr. Li Changping believes that eating some dried fruits such as peanuts, almonds, cashews and walnuts is rich in minerals such as protein, vitamin B, vitamin E, calcium iron and vegetable oil, while the cholesterol content is very low, which has a special effect on restoring physical fitness.
People who stay up late should not only work hard on diet, but also strengthen physical exercise. If you feel lack of energy or want to sleep during staying up late, you should do gymnastics for a while or do some outdoor activities. Because staying up late will take up the time of normal sleep, you may wish to act according to circumstances in supplementary sleep. For example, when you come home from work, you can close your eyes in the car for a while, or arrange a short nap for yourself during your lunch break at work, which can not only restore your strength, but also refresh yourself.
How do people who stay up late eat?
Those who stay up late, the first thing that comes to mind is to drink coffee or tea to refresh themselves. Nutritionists say caffeine can really refresh people.
However, the experiment of the Sleep Medicine Research Center of St. Luke's Hospital in the United States found that caffeine is not effective in improving work efficiency, and even if it is useful, it can only last for a short time.
Caffeine is refreshing, but it will relatively consume the B vitamins related to the coordination of nerves and muscles in the body. People who lack vitamin B group are more likely to be tired, more likely to form a vicious circle and form the habit of drinking tea and coffee. Demand is increasing, but the effect is getting worse. Therefore, when you have to stay up late, it is more effective to supplement more vitamin B groups. Coffee stays up late, and some people think that eating sweets can supplement calories. In fact, sweets are also a big taboo for staying up late. Don't eat too many sweets after dinner or staying up late. Although high sugar is high in calories, it has an exciting effect to some extent, but it will consume vitamin B group, which will lead to the opposite effect and obesity.
Generally speaking, the prevention and health care of staying up late still depends on daily diet, and six kinds of food must be taken in a balanced way. But in order to stay up late, it is absolutely necessary to eat more foods rich in vitamin B for dinner! Vitamin B family has many members, including folic acid, nicotinic acid, vitamin B6 and vitamin B 12. They not only participate in metabolism, provide energy and protect nerve cells, but also help to calm nerves and relieve anxiety. Dark green leafy vegetables and beans are rich in folic acid, which is helpful to cell repair and prevent infection and anemia; Vitamin B6 or nicotinic acid exists in liver, fish, whole grains, legumes, fruits and vegetables, which can maintain skin health and slow down aging; As for vitamin B 12 related to memory and attention, it can be eaten in red meat, milk and cheese.
What fruit is good for staying up late?
First, apples. As the saying goes, "an apple a day keeps the doctor away", apples are rich in pectin, which can promote excretion and prevent arteriosclerosis. Because people who stay up late are prone to endocrine disorders, constipation or obesity, bad skin and so on. Therefore, a large amount of vitamins and malic acid in apples can decompose the accumulated fat in the body, effectively prevent obesity, increase hemoglobin and make the skin delicate.
Second, carambola. It contains many ingredients beneficial to human health, such as sugar, vitamin A, vitamin C, various fibers and acids. The rich fruit acid in carambola can inhibit melanin precipitation, has moisturizing effect, and has significant effect on improving dry or oily skin tissue. For women who stay up late, it is a good fruit that is good for the skin.
Third, oranges. Oranges are almost synonymous with vitamin C. Vitamin C can prevent skin from being damaged by sunlight and computer radiation, inhibit the formation of pigment particles, and make skin fair and moist. For friends who stay up late, many people are prone to constipation because of lack of rest, and the unique cellulose and pectin substances in oranges are also conducive to clearing the bowels, eliminating harmful substances in the body, ensuring good health and enhancing immunity.
Fourth, lemon. It can be said that it is a model of fruit whitening. People who often stay up late are prone to spots and acne on their faces. Citric acid can remove spots and prevent pigmentation, and it is effective for both oral administration and external application. Foreign beauty experts call it beauty fruit. Eating lemon regularly can help digestion and absorption, and make the skin smooth and delicate.
Five, grapes. Grape is known as the first of the four largest fruits in the world, and it is rich in glucose and vitamins, which has a very obvious effect on protecting the liver. Grapes are extremely nutritious, rich in antioxidants, and can delay aging, which is very suitable for people who stay up late.
Stay up all night and work hard. Medicinal diet nursed back to health.
With the accelerated pace of life, more and more people have joined the ranks of staying up late. However, how to ensure the quality of staying up late and reduce the impact on health?
It is not advisable to drink a lot of strong tea or coffee to stimulate nerve excitement when staying up late. Because caffeine can only make people feel refreshed for a while, and then it will make people's brains in a state of inhibition, resulting in drowsiness.
Chinese medicine believes that people who often stay up late are prone to yin deficiency and yang hyperactivity, and symptoms of yin deficiency and internal heat appear. It is advisable to use medicated diet for proper conditioning to make it energetic.
Stewed duck eggs with Radix Rehmanniae: 20 grams of Radix Rehmanniae is used each time, 1 to 2 duck eggs, and appropriate amount of water is added and stewed in water. After the eggs are cooked, shell them, then stew them in juice for 20 minutes, season them with rock sugar, and eat eggs and drink juice/kloc-0 once a day or 2-3 times a week. It has the effects of nourishing yin, clearing away heat, promoting fluid production and quenching thirst, and is suitable for people with dry mouth and throat and swollen gums after staying up late.
Stewed Eucommia ulmoides Oliv. Pork loin: 25 grams of Eucommia ulmoides Oliv. Every time 1 piece of pork tenderloin, add appropriate amount of water 1 hour, and take 1 time every 2-3 days, which has the effects of nourishing liver and kidney and strengthening bones and muscles. Suitable for people with backache and weakness after staying up late.
Cooked lean meat of lotus seeds and lilies: 20g cooked lean meat of lotus seeds, 20g cooked lean meat of lilies, and lean meat of pigs 100g each time, adding appropriate amount of water, and seasoning the cooked meat with salt 1 time daily. It has the effects of clearing away heart fire, moistening lung, invigorating qi and calming nerves, and is suitable for patients with dry cough, insomnia, upset and palpitation after staying up late.
Gegensheng Fish Soup: 250g of Pueraria lobata is washed and cut into small pieces each time. Remove gills and viscera from a raw fish and cook it with proper amount of water. After the fish is cooked, season it with shredded ginger, oil and salt, and eat fish and soup/kloc-0 times a month or every other day. Has the effects of relaxing muscles and tendons, activating collaterals, invigorating qi and blood, and relieving muscle pain. It is suitable for people who are overworked, sore muscles after staying up late, and painful neck muscles.
Prunella Spica Stewed Lean Meat: Prunella Spica 10g, lean pork 50- 10g, stewed with appropriate amount of water, seasoned with a little salt after the meat is cooked, eat meat and drink juice once a day. It has the effects of clearing away liver fire and lowering blood pressure, and is suitable for dizziness, headache, jealousy and other symptoms of hypertensive patients after staying up late.
What are the skills of staying up late?
Stay up late and work overtime, but also have the skills to stay strong. Otherwise, the iron body can't stand the hard work day and night! So, if you want to stay up late, please remember:
1, don't eat instant noodles to fill your stomach, so as not to get too angry. It's best to try fruit, toast, bread and porridge to satisfy your hunger.
Before you start to stay up late, take a vitamin B nutritional tablet. Vitamin B can relieve fatigue and enhance the body's resistance to stress.
3, refreshing drinks, preferably based on green tea, can not only refresh, but also remove excess free radicals in the body, making you feel refreshed. However, people with bad stomachs had better drink Lycium barbarum soaked in water, which can relieve stress and improve eyesight!
4. Remember to remove makeup before staying up late, or wash your face first to avoid thick powder or oil stains, which will lead to acne all over your face under the suffering of staying up late.
Remember to take a nap at noon the next day after staying up late.
Tips for staying up late
1, stay up late to eat hot food.
2. Don't eat too much for dinner.
Keep warm, don't freeze your stomach.
4. Be sure to have enough boiled water.
5. You can't sleep if you are tired after staying up late.
6. When you are tired, you can drink some stimulating drinks such as coffee or tea to refresh yourself, but you should pay attention to drinking it while it is hot, and the concentration should not be too high, so as not to hurt your stomach.
7. When staying up late, always take a deep breath.
8, at least until dawn, that is, around 5 am, constantly imagine the glory and momentum when the sun rises.
9. Be sure to have a full breakfast and don't eat cold food. 10, 7 am and 8 am. If you want to sleep, you must relax. Even if you don't sleep, sit in a chair and relax.
The best schedule for staying up late.
Some people like to stay up late, but the result is often exhausted, inefficient and harmful for a long time. In fact, scientific and intermittent staying up late sometimes makes some types of people get unexpected results. After staying up late, I fell asleep at four or five in the morning and stayed up all night. You must feel very tired, so you will sleep soundly and have a good rest. Staying up late can make you concentrate on a difficult job for a long time.
Disadvantages of staying up late
Staying up late will be harmful to your health. Because adrenocortical hormone and growth hormone are secreted at night. The former is secreted before dawn, which can promote carbohydrate metabolism and ensure muscle development; The latter is produced after falling asleep, which not only promotes the growth and development of teenagers, but also delays the aging of middle-aged and elderly people.
Staying up late can cause many kinds of damage to the body:
1. Frequent fatigue and decreased immunity: the most serious sequelae caused by staying up late are fatigue and lack of energy; The immunity of the human body will also decline, and symptoms of autonomic nervous disorders such as colds, gastrointestinal infections and allergies will appear.
2. Headache: On the second day after staying up late, I often have a headache, my brain is swollen, I can't concentrate, and I even have a headache when I go to work or attend class. Long-term staying up late and losing sleep also does intangible harm to my memory.
3. Dark circles and bags under the eyes: Night is the physiological rest time of the human body. Without rest, the blood circulation around the eyes will be blocked due to excessive fatigue, resulting in dark circles, bags under the eyes or bloodshot eyes.
4. Dry skin, long black spots and acne: 165438+ 0: 00 pm to 3: 00 am the next day, which is also the time when the human meridians run to the gallbladder and liver meridians. If these two organs don't get enough rest, they will appear on the skin, which is prone to problems such as rough skin, yellow face, long black spots and acne. For those who are used to going to bed early, they should go to bed at 1 at the latest. And to make matters worse, staying up late for a long time will gradually lead to insomnia, forgetfulness, irritability, anxiety and other neurological and mental symptoms.
5. Affect fertility: If men and women of childbearing age often stay up late, it will affect the activity and quantity of male sperm; It will also affect the secretion of female hormones and the quality of eggs, and it is easy to affect the menstrual cycle.
6. The proportion of abnormal liver function is higher than that of ordinary people.
7. Increased probability of suffering from chronic diseases: The secretion of hormones such as adrenaline in the day-and-night group is also higher than that in the general population, which increases the pressure of metabolism and thus produces chronic diseases. Such as hypertension and diabetes.
8. Vision is the most harmful. It is recommended to do eye exercises every 1 hour after 23: 00. Otherwise, the consequences will be serious. It must be noted that wearing glasses is very painful. Staying up late for a long time will gradually lead to neuropsychiatric symptoms such as insomnia, forgetfulness, irritability and anxiety. Overwork makes the nervous system function of the body disorder, causing the imbalance of the main organs and systems in the body, such as arrhythmia and endocrine disorders. It will seriously lead to the stress state of the whole body, and the probability of infection will increase accordingly. People with strong fatigue symptoms are more likely to suffer from respiratory, digestive and circulatory infections than ordinary people.
Three-level health care for staying up late at the end of the year
In order to have a relaxed Spring Festival, we have to pile up our work, even if we stay up late. Beauty and beauty are destroyed by rushing to work? Not worth it! Get everything ready so that you won't get tired of staying up late.
■ Before staying up late: In order to minimize the damage to the body and appearance caused by staying up late, it is necessary to "lay a good foundation" and have a light dinner. When you plan to stay up late, don't eat too greasy dinner, it should be light, eat more vegetables, and ensure enough high-quality protein, inorganic salts and vitamins. Remove makeup and wash your face. In order to avoid the thick powder or oil stains accumulated in a day, you must remove makeup and wash your face before staying up late. Supplement vitamin B group. Vitamin B can relieve fatigue and enhance human immunity.
■ When staying up late: Staying up late will increase "internal heat", so it is not advisable to eat food that is easy to get angry, such as potato chips and biscuits, and drink more green tea. Green tea can not only refresh the mind, but also eliminate excess free radicals in the body, making people refreshed. But for people who are uncomfortable drinking green tea, they should drink Lycium barbarum tea or chrysanthemum tea instead, which can remove fire and improve their eyesight. Have fruit for dinner. At this time, you must not eat high-calorie or fried foods, and you must not eat instant noodles to fill your stomach, so as not to get too angry; It is also inappropriate to eat salty food, otherwise your face and body will swell badly after staying up late. It is best to eat fruit, porridge and bread to satisfy your hunger.
■ After staying up late: People who are not used to staying up late are very tired and weak after staying up late. In addition to food supplements, it is more important to restore sleep habits and drink nourishing soup or sugar water. Fish soup, bone soup and chicken soup are all good, so are red dates and black-bone chicken soup, which can nourish the skin through internal supplementation. Massage lymph. After staying up late, people's metabolism will slow down and they can't absorb skin care products. Massage should be used to stimulate the lymph nodes from behind the ear to the mandible, scapula depression and armpit to promote lymphatic circulation and skin metabolism. Sleep at noon. Remember to take a nap at noon the next day after staying up late. Restore the original sleep habits. Changing the usual sleep time will disturb the biological clock. When restoring the original sleep habits, we should follow this principle. No matter how late you sleep the night before, you must get up at the same time the next day as usual. If you are too tired during the day, you can gradually restore your sleep habits. Go outdoors more. After staying up late, walking more and exercising more can change the state of depression.
How to protect skin after staying up late?
Pay attention to the "dinner" before going to bed at night.
When the skin lacks sleep, there will be excessive loss of nutrients (water and nutrients). Supplementing foods containing vitamin C or collagen at dinner will help restore skin elasticity and luster.
Dinner includes:
Foods rich in collagen, such as "animal skin", a large number of fruits are rich in vitamin C, or take 1 ~ 2 tablets of vitamin C orally.
Dinner should be over:
Spicy food to prevent excessive evaporation of skin moisture. Eat as little seafood as possible for sensitive skin. Alcoholic beverages will greatly reduce the absorption and retention of nutrients by the skin, so use them as little as possible.
Give enough water.
When staying up late, pay attention to keep the indoor air unobstructed and have a certain humidity. If you can't change the quality of the environment (such as bars, restaurants, factory production lines, etc.) ), pay more attention to care-use lotion with sufficient moisture and nutrition, which is easily absorbed by the skin.
"Go to bed late" but not "wash late"
Generally speaking, the skin is maintained at night from 10: 00 to 1 1: 00. If you can sleep late, you must clean and maintain your skin during this time. After cleaning with a mild cleansing product, apply the moisturizing and nourishing lotion mentioned above. In this way, although the skin can't sleep normally in the next stage, it can also replenish nutrition and moisture normally.
"Calm" in the noise
Because of lack of sleep, drink strong tea or coffee, alcohol, etc. Staying excited is a method used by late sleepers. This is prone to dark circles, bags under the eyes, dull skin and so on.
Precautions for staying up late
1, we will feel very tired when staying up late, but no matter how tired, it is best not to sleep in the middle, just like a machine that suddenly turns on and off, which is very bad for our health. We must wait until things are finished before we have a rest.
2. If you are not busy when you are sleepy, you can drink some stimulating drinks such as coffee or tea to refresh yourself, but pay attention to hot drinks, and the concentration should not be too high, so as not to hurt your stomach.
3. When staying up late, the brain oxygen demand will increase, so take a deep breath often.
4. When things are busy, be sure to accept your heart. Even if you don't sleep, sit in a chair and accept your heart.
Remedial measures after staying up late
1. Apply face for five to ten minutes before going to bed or after getting up (you can use moisturizing mask) to replenish dehydrated skin.
2. When washing your face after getting up, stimulate facial blood circulation alternately with hot and cold.
3. When applying skin care products, massage the face for five minutes first;
Drinking a cup of wolfberry tea after getting up in the morning has the effect of invigorating qi and strengthening the body.
5. Do a simple soft exercise, exercise your bones and muscles, and refresh yourself. 6. You must have a full breakfast, but you can't eat cold food.