Nutrition and health care of white-collar workers and office workers

The White Paper on Urban Population Health in China released by Chinese Medical Doctor Association and other institutions on 20 10 shows that the more developed the urban economy, the worse the health status of citizens. Among the white-collar workers in mainstream cities in China, the proportion of sub-health is as high as 76%, the proportion of overwork is close to 60%, and the proportion of real health is less than 3%. Among the high-income people aged 35-50, the average physiological age is older than the actual age 10 years. Work stress, buying a house, parents' health, marriage and children's education have become the five major sources of stress for office workers.

The stress sub-health of white-collar workers is also called "building syndrome", which is a state of "no illness, but always uncomfortable". The reason is closely related to stress, excessive brain use, abnormal diet and sedentary behavior. People who can adjust their mentality in time and relieve their own stress will not break down from constant overwork. Otherwise, people who accumulate stress for a long time, overload their brains and decrease their immunity are prone to suffer from white-collar occupational diseases, such as obesity, hyperlipidemia, hypertension, stomach problems, high uric acid and other chronic diseases.

In order to keep healthy body and vigorous working condition, white-collar workers should form regular living habits and keep an optimistic attitude. Learn to relax, combine work and rest, stay up as little as possible, and try to change the habit of sedentary and less exercise. When going to work, you can make use of your spare time during intense work, such as taking a compulsory rest for about 10 minutes between morning and afternoon work, doing exercises, stretching, twisting your legs, turning your neck, slapping your face, squatting and standing up. It's all exercise. You can do it, too.

It's best to make an exercise schedule that suits you, and insist on exercising at least five times a week for at least 30 minutes each time, such as brisk walking, playing ball and doing exercises. It should be gradual and persistent. Taking a hot bath after exercise every day or when you are tired can relieve fatigue. In addition, attention should be paid to eye care to prevent excessive use of eyes. Look at the scenery outside the window for 2 to 3 minutes every work 1 hour, and it is best to do eye exercises.

A recent survey on white-collar nutrition shows that 50% of white-collar workers have bad eating habits, such as drinking water, eating irregularly, eating little or no breakfast, and often eating supper.

White-collar workers should scientifically arrange three meals a day and take three energy nutrients, namely carbohydrate, protein and fat, in a balanced way.

There are a variety of foods, mainly pure natural plant foods, reducing the intake of animal foods, eating more vegetables, fruits, cereals, potatoes, beans, nuts, fish and other foods, and paying attention to supplementing the nutrients needed for brain consumption and vision.

Diet and physical activity should be balanced to maintain a proper weight. Quit smoking and limit alcohol, eat less fast food and drink less nutritious drinks.

White-collar workers should eat more brain-nourishing foods and appropriately supplement brain-nourishing nutrients such as phospholipids, vitamin A, vitamin C and B vitamins. Drinking more green tea in the office can not only induce diuresis, but also refresh the mind and help digestion. Bring some washed apples, cucumbers and tomatoes every day, which can be used as snacks in the morning 10 and at 4 pm.