What principles should be paid attention to in the anti fatigue diet of white collar workers?

Choosing some aerobic exercises, such as jogging, cycling, yoga, listening to some soothing activities, going shopping with friends or playing a game, can be very helpful in relieving stress. You can properly supplement sugar and carbohydrates, and eat more fresh fruits to supplement vitamins. You can buy some biscuits, chocolates, and energy biscuits as snacks.

You should ensure that you get enough sleep, and if you feel tired at work, you can drink some coffee or eat some mint, and you can stand out the window and look into the distance to keep yourself awake; You can eat bananas, pears, apples, kiwi and other foods rich in vitamin B, and vegetables can eat broccoli, spinach or lettuce.

Fitness helps to relieve stress, the body is good and energetic and it is not easy to get tired, you can eat some spirulina, vitamin C to enhance resistance. Xiaolu also has vitamin B, which can slowly improve the experience, relieve fatigue and enhance energy, for example, Red Bull added VB because of this, you can eat more VB.

<> first: vacation.

When fatigue accumulates to a certain extent, vacations are especially suitable for white-collar workers in the workplace. But when you are on vacation, don't stay at home, eat, sleep, sleep and have fun, which is not conducive to fatigue relief. If you want to go out and walk more, even if it is not a long-distance trip, you can also go to nearby places to go around, or go to leisure places to relax.

Because the change of environment can be conducive to the relief of fatigue.

Second: Exercise.

Keeping moving is a great way to recover from fatigue. You don't have to go to the gym to exercise, you can run nearby, you can practice yoga at home, lift dumbbells, etc., which can effectively relieve physical fatigue and thus relieve psychological fatigue.

Third: divert attention.

When vacation and exercise are not enough to relieve fatigue, then you may want to try it by diverting your attention. People are in the same environment, the same thing, and the same emotion for a long time, and it is easy to fall into it without knowing it. At this time, all he sees in the center of his eyes is a little thing in the workplace, and of course he will feel more and more tired.

If you can cultivate your own hobbies, such as signing up for a calligraphy interest class, dance class, painting class, etc., after work, let your personal time be filled with other things, so that you will not be affected by the pressure of the workplace after work, so that your mind can relax.

Fatigue among white-collar women in the workplace is very common, and once you feel fatigued, you must pay attention to learning to self-regulate in order to be able to thrive in the workplace.

The comfortable office environment and 9-to-5 working hours make many people envious, but whether it is good or bad, only the parties know; In fact, today's office workers are under tremendous pressure, and there are more and more things, and work fatigue is not uncommon; So how do white-collar workers relieve fatigue?

1. Close your eyes and recuperate.

When you're tired from work, sit in a chair and close your eyes for 5 minutes. To relax your whole body, you can also breathe deeply. You can also blink your eyes after opening them. You'll feel clear-headed. It can improve mental state and increase work efficiency.

2. Make a fist and stretch out your fingers.

If you feel drowsy while working. Then you can make a fist with both hands and gradually open it with your little finger, opening it quickly and strongly. Then, start with the same little finger and hold it in. Repeat it a few times to get good results.

3. Lift your toes.

If you're feeling sluggish, then you can lift your toes. It can be done either standing or sitting. When lifting your toes, try to look as far away as possible, and keep your spine naturally straight. This will keep you a little more refreshed.

The above three methods are now used by many white-collar workers, if you have not found the right method in front of the computer, you can try the above three!

‍1.Sit in a chair and exercise your legs.

Raising the chair so that the thighs are parallel to the ground can reduce pressure on muscles, tendons and bones and prevent musculoskeletal disorders; Choose a chair with a back and place a rolled-up towel or pillow around your waist; The hands, wrists, and forearms are in a straight line so that the elbows are at right angles when the forearms are placed on the desk; Keep your head and body in a straight line and lean forward slightly; The elbow should be close to the body and bent at 90-120 degrees; The shoulders are relaxed, and the upper arms hang down naturally; Keep your feet flat on the floor; It is better to add a cushion to the chair.

2.Stretch your body.

With your hands behind your back, you can grasp them tightly and tilt your head back while you work hard to move your hands back and make a little swift move. This action not only has a fitness effect, but also exercises your shoulders and relieves fatigue!

3.Use your self-reliance to exercise.

Earth's gravitational pull is everywhere and can be used for fitness. The resistance brought by your own weight allows you to exercise your muscles anytime, anywhere. For example, push-ups, stretching the door frame as a horizontal bar, and walking around more in the workplace are all good ways to exercise.

4.There are a few very simple ways to boost blood circulation in the brain.

Head and shoulder exercises not only help to eliminate fatigue, promote blood circulation in the head, maintain a toned posture, but also are an effective means to prevent cervical spondylosis. Head flexion, head pitching, head looping, and shoulder shrugging are a group of 5 consecutive times, preferably once every half an hour a day.

5.Walk around a lot.

A study by the Mayo Clinic in the United States found that the body can tolerate the same sitting position for 20 minutes, after which discomfort occurs. It is recommended to stand, stretch or walk every 15 minutes, and change your sitting position for at least 30 seconds.

6.Reduce repetitive movements.

Repetitive movements inevitably lead to fatigue and stress. ** and other commonly used objects should be kept within the arm's range; You can use a computer mouse with your left and right hands. ‍

Usually do some exercise, stretch the body and mind, supplement Jianshijia lutein to relieve visual fatigue, improve dark circles, and do some eye exercises.

Do you have this phenomenon: the body that used to be healthy, suddenly begins to have unexplained fatigue again and again?

For these fatigue phenomena, through dietary conditioning.

can be changed.

Eat plenty of fresh vegetables.

Clause. 1. Alkaline foods cannot be lacking in the diet, such as fresh vegetables (purple cabbage, cauliflower, celery, lettuce, radish tassels, cabbage) and fruits, fungi and algae, milk, etc., which can neutralize the "fatigue hormone" in the body - lactic acid to relieve fatigue.

White-collar workers are under great pressure and are prone to some fatigue problems, such as lack of physical strength or insomnia and dreams. If you are overtired, it will have some impact on your body, and the following foods that are overly tired of the environment can be eaten regularly.

1. Bananas.

Bananas are rich in vitamins, both for tension and fatigue. Bananas are rich in potassium, which is essential for the normal activity of muscles and nerves. Eating two bananas a day can improve fatigue.

2. Muskmelon.

Also known as melon, it contains a lot of carbonic acid compounds, citric acid, carotene, vitamins, etc. The invertase enzyme contained in muskmelon can convert insoluble protein into soluble protein for kidney absorption. In addition, the melon containing cucurbitacin B can significantly increase the glycogen reserves in the liver, which can timely replenish the blood sugar concentration in the brain and blood, and has a significant replenishment effect on people's energy.

Muskmelon can have the effect of replenishing physical strength, helping to improve physical fitness, and can also promote appetite.

3. Toon.

Toon is rich in plant protein, and the content of glycine and glutamic acid ranks first among vegetables, which helps to improve the excitability of the nervous system and enhance the body's ability to cope with stress. Eating toon often can eliminate spring sleepiness, dispel toxins, and improve energy. Toon can have the effect of improving immunity, and has a certain effect and effect on enhancing physical fitness and relieving fatigue.

The above introduces some white-collar foods to relieve excessive fatigue, do you know, it can be seen that these foods can replenish energy, and at the same time can also have the effect of improving physical fitness, which is helpful for promoting appetite and supplementing the nutrients needed by the brain, and can also have the effect of improving physical fitness, you can try these foods.