Do you also have such a feeling? That is to say, even though you have slept for a solid eight hours, you still yawn one after another during the day. The amount of work you have completed is not much, but your body seems to be completely empty.
Modern people's lives are fast-paced and stressful, and fatigue has become a "standard feature" for almost everyone.
No need to worry, today I will tell you some effective and effective ways to reduce fatigue, from diet to sleep, from exercise to quiet state, to help you regain abundant energy.
Eat the right foods and fuel your body
Many times, fatigue is caused by a lack of necessary fuel in the body.
When work is stressful and people are under a lot of mental pressure, it is quite helpful to eat 3 to 5 fresh dates every day.
The content of vitamin C in fresh dates is particularly high. This nutrient can help the body secrete hormones that resist stress. At the same time, it is beneficial to enhancing immunity and keeping the brain awake.
If you don’t like eating dates very much, kiwi , oranges, and tangerines are also good choices.
People who often feel overtired can try replacing part of their breakfast with oat .
The vitamin E contained in oats can help clean up vascular waste. The rich soluble fiber contained in oats is of great benefit in protecting the heart and blood vessels, and can reduce the risk of cardiovascular problems.
It is best to have some dairy products, such as milk, with every meal.
Milk has the effect of supplementing calcium. Drink a cup of warm milk when you have insomnia at night. The tryptophan contained in it can help the brain regulate sleep, thus making you sleep more soundly.
For male friends, if you are overtired, it may have an impact on your energy. At this time, you can eat more oysters, that is, raw oysters. The zinc content in them is very high, which is of great benefit to men's health. That's it.
Deep-sea fish are rich in omega-3 fatty acids, which can protect the cardiovascular system and relieve the burden on the body caused by fatigue.
Don’t forget about garlic. Not only can it kill bacteria, it can also help absorb vitamin B1, promote carbohydrate metabolism, and convert food into energy more quickly.
Have a good sleep, the most natural repair agent
If we want to say that the most direct and simple way to eliminate fatigue, it must be sleep .
When you are asleep, the excitement level of the cerebral cortex is reduced, and the catabolism within the body is reduced to a minimum level. However, the anabolic state, which is the process of the body's own self-repair and energy accumulation, will transform into an extremely active state.
Don’t underestimate these few hours of shut-eye.
No matter how busy you are at work, try to get 8 to 9 hours of sleep every day.
Many people think that it is not a big deal to sleep a little less for a while. However, lack of sleep for a long time will cause the feeling of fatigue to accumulate continuously, and eventually it will be impossible to make up for it even if you want to get more sleep.
If you are tossing and turning and having trouble falling asleep at night, you might as well try putting your phone aside before going to bed, dimming the lights, drinking a small glass of warm milk, or listening to some soothing music to send a signal to your brain that "it's time to rest."
Get moving and get rid of fatigue with relaxation
Are you tired and just want to lie still?
In fact, sometimes, appropriate relaxing activities are more effective than static rest.
The simplest is warm shower .
After returning home and finishing work, take a hot shower. The stimulation brought by warm water can promote blood circulation throughout the body and speed up metabolism, thereby helping the body expel the "junk matter" that causes fatigue more quickly.
If conditions permit, a hot bath is more effective.
in addition, massage It is also a very popular method.
You don't have to go to a professional massage parlor. You can rub your shoulders, pinch your arms, or roll your legs with a foam roller, which can relax your tight muscles.
Today, there are still some amino acid drinks with anti-fatigue effects. They contain eight kinds of amino acids necessary for the human body. They can help remove toxins from the body and promote muscle and mental recovery. You can try them when you need them.
Be alert to your body’s “distress signals”
Fatigue is more than just feeling tired, it can be your body’s alarm.
For example, long-term overwork may have an impact on male sexual function. This is because fatigue will interfere with the cerebral cortex's regulation of sexual excitement.
If you notice that you have a poor appetite recently, eat erratically, or have an increasingly distended abdomen, this may be the first sign of hyperlipidemia or fatty liver disease.
Some people’s sleeping hours are getting shorter and shorter, and they are still tired after waking up and have difficulty concentrating; they lose a lot of hair every time they wash their hair; they start to have backache and leg pain at a young age.
These are your body’s reminders that it’s time to rest.
Don't take these signs seriously, as it will be difficult to recover when something really goes wrong.
How does Chinese medicine view fatigue?
From the perspective of current Chinese medicine, fatigue itself can be regarded as a disease state, which falls within the scope of sub-health.
It is not just a single state of "tiredness", but is related to the functions of the internal organs in our body, especially the spleen, stomach, liver, and kidneys.
To put it simply, the spleen is in charge of muscles. If the spleen is deficient, it is very easy to have weakness in the limbs; the liver controls the muscles and veins, and when the liver blood is insufficient, people will feel weak in the muscles and bones; the kidneys store essence, and once the kidney essence is deficient, it will lead to listlessness.
Therefore, to regulate fatigue cannot just rely on sleep, but also to regulate the body as a whole.
Of course, everyone's physique is not the same. The most appropriate way to take care of yourself is to ask a professional Chinese medicine doctor. Do not take medicines randomly on your own.
Having said so much, there are actually only a few words to relieve the core of changing the body or brain from tension to relaxation, which is to have a high-quality diet, get enough sleep, and know how to relax.
Increase your intake of foods rich in vitamin C and B complex, make sure you get enough sleep, take a hot bath or get a massage when you feel tired, and at the same time pay attention to the various small signals sent by your body.
Fatigue is not formed in a day, nor can it be eliminated in a day.
From now on, try to change a small habit, such as putting down your phone as soon as possible, or eating one more piece of fruit. Your body will gradually thank you.
