How can I reduce fatigue? How to reduce fatigue

Eating Intensively Diet can have a huge impact on our lives, such as eating too much liquid food and making people forgetful, while pasta and Chinese food can make the eater feel tired and sleepy after an hour. To avoid these problems, you can refer to the following nutritional advice: Eat more dietary fiber Dietary fiber slows down the body's absorption of sugar, so that blood sugar can rise slowly and steadily.

Generally speaking, adults need 25 to 30 grams of fiber per day, and whole grains, black beans, and apples contain a lot of dietary fiber, so they can also be considered as part of a meal. Boost your brain with fatty acids Fatty acids rich in deep-sea fish, walnut and canola oil can improve the health of brain cells and help you keep your mind clear. Adequate hydration The importance of water for the human body is self-evident, if the body lacks water, the blood will start to thicken, and if it cannot transport nutrients to various organs, the person will feel tired.

Therefore, people should drink at least 250ml of water every two hours to avoid symptoms of dehydration. If you don't like to drink water, some fruits with high water content are also good choices, such as watermelon, oranges, etc. Avoid consuming too much caffeine in the afternoon Professor Anthony from Harvard Medical School in the United States believes that consuming 200-300mg of caffeine per day (the amount of caffeine in 2-3 cups of coffee) can make people more energetic.

But if you consume too much caffeine in the afternoon, it can seriously affect people's sleep and make you feel extremely tired the next day. Eat breakfast even if you're not hungry Studies have shown that people who eat breakfast are in a better state of mind and body than those who skip breakfast. Research from Cardiff University in the UK has shown that breakfast can help people maintain low stress levels.

Eat something every 2-3 hours A small snack every day can avoid fatigue caused by low blood sugar levels. It's important to note that adding a meal doesn't mean you can't stop eating, as too much digestive burden can make you feel sleepy. Fish fillets, nuts, yogurt, cereal, etc., are all good choices, and the protein and carbohydrates they contain will raise your blood sugar levels, which will make you feel more uplifted, and can reduce your cravings for sweets.

Drinking plenty of water during military training can reduce fatigue.

There are 5 ways to quickly relieve fatigue:

Clause. First, you need to do aerobic exercise appropriately, aerobic exercise, fully consume the body's heat energy for aerobic metabolism is the best exercise method to quickly relieve fatigue, but the amount of aerobic exercise should not be too large, control within 30-40 minutes, and increase the heart rate to 120 minutes per minute. Due to the slight sweating of the body, the effect of aerobic exercise can be achieved.

Clause. 2. After the completion of aerobic exercise, the relaxation exercise of yoga should be carried out, which can not only stretch the muscles and effectively stretch, but also stretch the nervous function of fatigue, which has an ideal effect on relieving fatigue.

Clause. Fourth, local massage and physiotherapy can also be carried out.

Clause. 5. Drink warm water.

Clause. 6. You can also eat vegetables and fruits rich in vitamin C and trace elements, which can quickly relieve fatigue.

There are 5 ways to relieve fatigue:

1. You can carry out certain aerobic exercise, but the time of aerobic exercise is not easy to be too long, the amount of exercise is not too large, usually 30 minutes is the best time period, the heart rate increases to 120-140 minutes, the body is slightly warm, and the sweating is just right, such as swimming, fitness, jogging, and mountaineering are aerobic exercises that are more suitable for relieving fatigue.

2. It is recommended to do certain stretching and relaxation exercises after aerobic exercise, such as yoga is a very good way and method of exercise to relieve fatigue.

3. There are also physical methods to relieve fatigue, such as massage, physiotherapy, and steam hot fumigation are all good ways and methods to relieve fatigue.

4. Self-regulation endocrine methods can also be applied, such as listening to light ** and fragrant**.

5. Finally, you can also take certain foods, which can have the effect of relieving fatigue. For example, fruits and fresh vegetables that are rich in vitamins and trace elements can have such an effect.

Just rest and don't put too much pressure on yourself.