What are the health risks of anemia?
Anemia can occur at any age. The most common and earliest symptoms are fatigue and drowsiness. In addition, it may be accompanied by dizziness, headache, tinnitus, dizziness, inattention, pallor and other symptoms. Therefore, if drowsiness is accompanied by symptoms such as pallor, it is best to go to the hospital for a blood routine or anemia, and make a clear diagnosis as soon as possible.
Sleep apnea
Due to some reasons, the upper respiratory tract is blocked, and apnea occurs during sleep, resulting in lack of oxygen in the body, and the body organs can not be well repaired. Symptoms such as drowsiness, fatigue and lethargy are prone to occur during the day.
Brain tissue hypoxia
Vascular sclerosis, narrowing of lumen and decrease of cerebral blood flow can easily lead to ischemia and hypoxia of brain cells, and after a long time, symptoms such as drowsiness, fatigue and drowsiness will appear. If somnolence is accompanied by mental and neurological symptoms such as memory loss, abnormal behavior, slow response and personality change, we should highly doubt the problems of nervous system and cerebrovascular disease.
diabetes
The symptoms of polydipsia, polyphagia and polyuria in some patients with type 2 diabetes are not obvious, but the first symptoms are general weakness, listlessness, lethargy and inability to wake up. This is because glucose can not be completely oxidized, coupled with tissue dehydration, electrolyte imbalance and so on. Therefore, middle-aged people or people with diabetes risk factors must check their blood sugar regularly for early detection and treatment. If you feel lazy and weak, accompanied by forgetfulness, emotional instability and other symptoms, you should doubt whether there is hypothyroidism.
heart disease
If the blood supply is insufficient, it will lead to hypoxia in the brain, which will lead to a decrease in the activity of the nervous system. The specific performance is that I can't sleep. If you have palpitation, shortness of breath, chest tightness, dizziness and other symptoms. At the same time, especially if the symptoms are aggravated after exercise and relieved after rest, it is best to check your heart, such as electrocardiogram and color Doppler echocardiography.
hepatopathy
The manifestations of liver disease are usually hidden and protracted, and fatigue and lack of diet are one of its main clinical characteristics. If you feel tired and sleepy at the same time, you will have symptoms such as yellow and rough skin, nausea, aversion to greasy, and fullness after meals. You should check your liver disease as soon as possible. It is very important to carry out virological examination, liver function and liver color ultrasound in time.
It is possible that there is something wrong with the thyroid gland, and the performance of hypothyroidism is relatively hidden. Most patients don't know that they are ill. Its main manifestations are dull facial expressions, slow speech rhythm, lack of interest in many things and frequent drowsiness.
What should I do if I feel sleepy? 1. Have a good sleep at night
Winter opens the sleep mode for everyone, but feeling sleepy doesn't mean you have to extend your sleep time. In fact, if you sleep longer, you will probably feel more lazy during the day. Theoretically, we don't need more sleep in winter than in summer. Make and stick to a reliable sleep schedule to ensure about eight hours of sleep every night.
2. Proper exercise
Long-term exercise can improve the immune system function of the body. The most immune-enhancing exercise for adults is 30-45 minutes three times a week, which can slightly speed up the heartbeat. If you continue to exercise for more than 3 months, your immunity will be enhanced. However, it should be noted that too intense exercise inhibits immunity.
Keep a good mood
People's emotions can also affect immune function, so proper emotional guidance can improve immunity. Stress and negative emotions will make brain cells secrete some chemicals, which will affect human endocrine and then damage the immune system.
Eat the right food
Do you know what to eat to fight fatigue? At the end of summer, people's appetite will get better and better, and foods rich in fat, protein and starch will become more and more attractive. But in the cold winter, we should also pay attention to the intake of fruits and vegetables, and pay more attention to the balance of diet, otherwise winter will also become a sticky season. Winter vegetables such as carrots, kale and white radish are good choices.
Stand up straight and bend over.
Take a deep breath when standing, then hold out your chest, then exhale and bend forward. Do 10-20 times, 2-3 times a day. It can not only relax the neck and back muscles, but also enhance the vital capacity.
Get more sunshine.
After getting up, open the curtains as soon as possible to let more sunlight enter the house. Do outdoor activities in natural sunlight as much as possible, even a short walk after lunch is beneficial. Make your work and home environment as bright and airy as possible.
7. Put a wet towel on the back of your head.
When you feel tired, soak the towel in cold water (hot water in winter) and wring it out, and stick it on the cerebellum (left and right sides of occipital bone). Both sides can be cold-pressed, or alternately coated at the same time. Soak the towel repeatedly for about 3 minutes at a time. It can refresh the mind, improve the ability of reaction and thinking, and also has a certain preventive and therapeutic effect on dizziness caused by hypertension.
8. Swing all over
Stand up straight, raise your arms up (or your arms can droop naturally), and then relax your shoulders, so that your whole body can swing from side to side limply. You can do it standing or sitting for 3-5 minutes at a time. When you do it, your eyes are lightly closed and your mouth is naturally slightly open, which makes you feel very comfortable. It can relieve fatigue and backache.
What if I can't sleep? Sometimes, thinking or worrying will keep us awake at night. Even if we feel tired, we will feel that there are "tendons" in our heads. To make matters worse, poor sleep is related to bad mood, which means that you will feel more anxious and depressed the next day.
Stress hormone cortisol secretion increases, making it more difficult to fall asleep. Relaxation techniques such as deep breathing and gradual muscle relaxation can help release tension and reduce the accumulated stress during the day.
It has been found that mindfulness meditation techniques can effectively help us fall asleep. Mindfulness meditation helps you focus on the "present" through relaxation, meditation and conscious practice, feel the feelings in your body with your heart, and slowly release stress.
By learning how to manage your body feelings, thoughts and emotions in a non-judgmental way, you can calm down from the tension during the day and at night. You can attend a training class, or download an application for learning mindfulness and listen to meditation guidance before going to bed.
If you can't sleep for 30 minutes, don't stay in bed. Counting sheep in bed is not helpful for sleep. Get up, go to another room, and do something quiet and relaxing in the dim light, such as reading a book (the content is best not to be too thrilling! )。 Avoid using computers, mobile phones or televisions, because the light they emit will stimulate your brain and keep you awake. When you start to feel tired, go back to sleep. If you still can't sleep, get up again. If you have to repeat it several times, don't worry yet. But remember to get up at the usual time the next day.
Eating fish to improve sleep A new study by scientists at the University of Pennsylvania has proved that there is a link between eating the most common omega-3 fatty acids in fish and high quality sleep and IQ.
This study is mainly based on a sample study of more than 500 children aged 9 to 1 1 year. Of these children, 54% are boys and 46% are girls. They provided information about their eating habits, including how often they eat fish. Then, the researchers asked them to take an IQ test. When the data match their questionnaire results, it is obvious that there is a connection between high IQ and eating fish.
Similarly, the parents of these children were asked to submit answers about the sleep quality of each child. The questionnaire includes sleep time, daytime nap and other factors. The data support the view that omega-3 fatty acids really help to improve sleep.
This study is based on previous studies on omega-3 fatty acids, which link fatty acids with better sleep quality and higher intelligence, although previous studies have not tried to link them at the same time.
Jennifer Pinto-Martin, a professor of epidemiology in Pennsylvania, said: "More and more evidence shows that eating fish has a very positive impact on health, and publicity and promotion should be strengthened. Children should eat fish as soon as possible. "
In the future, researchers hope to further study the most beneficial fish species and conduct a "randomized controlled trial" to see what benefits can be brought by high intake of omega-3 fatty acids, thus expanding the research results.