You can’t lift your energy when you go to work, you go home on the sofa and don’t want to move, and you’re out of breath after exercising… These signals are reminding you that your body is too tired.
Many people use retaliatory sleep to save the body, but this may not be the best way to rest.
Physical fatigue may cause 3 diseases
Fatigue is divided into pathological and physiological. Among them, physiological fatigue is more common in the population. It usually occurs in young and middle-aged people. It is usually caused by subjective factors such as excessive stress, insufficient sleep, unscientific weight loss, and objective factors such as weather and seasons.
In pathological fatigue, there is one of the most neglected diseases. In 1987, the US Centers for Disease Control officially named it “chronic fatigue syndrome”. Generally speaking, fatigue that does not relieve for 3 to 6 months, accompanied by low-grade fever or lymphadenopathy, or other system disorders or damage, can be diagnosed as chronic fatigue syndrome.
Zhang Kan, a researcher at the Institute of Psychology, Chinese Academy of Sciences, said that fatigue usually has two levels of impact on people. Mild fatigue can cause physical discomfort and cognitive decline, and severe fatigue can cause psychological problems and barriers to social adaptation.
Experts remind that physical fatigue should also be alert to the following types of diseases.
Cardiovascular diseases
Acute myocardial infarction, heart failure and early atherosclerosis often have unexplained symptoms such as fatigue, dizziness, headache, and asthma.
A recent study published in the Journal of the American Heart Association also shows that fatigue-prone people have a higher risk of heart disease. In particular, some patients feel fatigued for a long time, but there is no obvious heart valve disease or myocardial ischemia after electrocardiogram and echocardiography, and the doctor should conduct further examination and diagnosis to confirm the cause.
Diabetes
Almost all diabetic patients will feel fatigue at first, but this early symptom is often overlooked and mistakenly thought to be caused by stress in life, tiredness at work, etc., resulting in many people’s blood sugar not being effectively controlled in time.
Therefore, people with high risk factors for diabetes, such as obesity, hypertension, hyperlipidemia, and family history of diabetes, must be alert to diabetes and go to the hospital as soon as possible when fatigue and fatigue symptoms appear with age.
Cancer and autoimmune diseases
The American “Cancer Website” summarized the research data of the American Association for Cancer Research in 2016 and reminded the public that people who still feel fatigued for a long time under the condition of adequate sleep and rest need to be alert to cancer, anemia and autoimmune diseases, such as thyroid disease. , Systemic lupus erythematosus, etc., should be checked in the hospital in time.
Three kinds of tired have “best rest method”
The fatigue of the human body is gradually accumulated. Japanese psychologists divide fatigue into 3 stages, showing a gradual trend:
In the first stage, the body feels tired, insomnia, and poor appetite;
The second stage is to avoid burdens, fatigue, irritability, and physical and mental injuries, but may not be visible on the outside;
In the third stage, the mood is melancholy and uneasy, tends to be too self-blame, and the body is weak, like a person has changed.
In view of fatigue, it is very important to choose the right way of rest. Not everyone can use stuffed sleep, eat a big meal, go to KTV and other playgrounds to relieve it.
The correct and effective way of rest can let people relax tight nerves or muscles and re-engage in work and study.
There are three kinds of people who are most prone to fatigue in life: manual workers, mental workers, and people who are over-thinking and anxious. They need different rest methods.
physical worker
Sleep is best
A good night’s sleep is the resting method most people use, and it is especially suitable for people with insufficient sleep and manual labor.
The fatigue of these people is mainly caused by the production of a large amount of acidic substances in the body, and a “quiet” rest method should be adopted. Sleep can replenish lost energy and expel waste accumulated in the body.
If you are not very tired, you can also lie on the bed for a while, close your eyes and rest, let the muscles and nerves of the whole body completely relax, and then get up and exercise.
Mental worker
Change your mind
The cerebral cortex of this kind of people is extremely excited, but the body is in a state of low excitement, so sleep has little effect on relieving fatigue. What they need is not to recover physical fitness by resting, but to find something to relax their nerves.
There are more than 10 billion nerve cells in the cerebral cortex, which are arranged in different ways to form a joint functional area. When this area is active, the other area is resting. The conversion of this activity content can be writing copy in the morning and watering the potted plants in the afternoon; it can also be an internal conversion between mental work.
The exhaustion of mental workers mainly comes from the tiredness of immutability. Use “doing” to solve “worst”, replace negative indulgence with active rest, and try more ways to relax yourself.
For example, use reading a two-hour novel instead of going to KTV to sing; find a street you have never been to for a walk and discover the freshness of the city; learn a new skill, such as playing the piano, drumming, and practicing for 1 hour every weekend.
Overthinker
Learn to relax
This kind of people have little work pressure and not many things, but they always feel anxious in their hearts, and make themselves “heart tired” after a long time. It is recommended to take rest to improve concentration and emotional control, change cognition, and improve immunity over time.
Mindful breathing. Sit cross-legged in a quiet environment and focus on your breathing.
Focus on attention. No matter what you do, focus on it, such as feeling the movements of your hands and feet while walking.
Learn to short. Spend 10 minutes to half an hour every day, letting go of all the social roles you shoulder and make an “empty cup”. Go out in the sun, sit on the lawn, paint and color, play drums, etc.
Black and white are distinct. Work happily during the day without complaints and regrets, recharge your energy and sleep peacefully at night. Write down your worries and plans for the next day before going to bed, close your eyes and calm down to get rid of distracting thoughts.
4 parts of “fatigue” should be supplemented symptomatically
Staring at the computer in the morning, too busy to eat on time at noon, and dry mouth during meetings… The brain, eyes, stomach, throat and other organs of modern people are under tremendous pressure every day and often feel tired. In fact, among the foods we often eat, there are anti-fatigue “artifacts” for each organ.
Brain: nuts, deep-sea fish
One thing on the lips is the inability to remember, the inability to lift up the energy, the eyes cannot be opened, the restlessness and the tendency to lose temper… These manifestations are the prelude to the “strike” of the brain.
Omega 3 fatty acids are one of the nutrients required for the brain to repair itself, allowing smoother information transmission. Nuts such as walnuts and pistachios, as well as deep-sea fish such as salmon and tuna, are rich in this substance, which can re-inject energy into the tired brain.
What needs to be reminded is that first, nuts have high oil content, and the daily intake should be controlled within a small handful; second, deep-sea fish is best steamed with less oil and salt. If possible, it can be used instead of lean meat for a week. Eat 2~3 times.
Eyes: wolfberry, animal liver
Excessive use of eyes will cause symptoms such as dry eyes and blurred vision. Beta carotene and lutein are the “saviors” of the eyes.
The former can be converted into vitamin A in the body, which is an essential nutrient for the retina; the latter can be converted into zeaxanthin, the main pigment of the macula of the eye, which can prevent the eyes from being damaged by ultraviolet rays.
Lycium barbarum is a good “eye-sighting thing” in Chinese medicine. From a nutritional point of view, it is rich in β-carotene, so it can protect the eyes by soaking in water.
Animal liver is also rich in vitamin A, and a weekly intake of 20-50 grams has a protective effect on the eyes.
Gastrointestinal: Millet
If you don’t eat on time, your stomach will not find a working rhythm that suits you, and you will get tired, with symptoms such as acid reflux and belching.
Millet is a magic weapon for nourishing the stomach. “Compendium of Materia Medica” believes that millet “cures nausea and dysentery, cooks porridge, benefits dantian, nourishes deficiency, and appetites the stomach”. From a nutritional point of view, carbohydrates in millet account for more than 70%. After a long time of cooking, some of the carbohydrates gelatinize, which is easy to digest.
Millet porridge is generally gentle to swallow, which can promote blood circulation in the stomach and make the stomach comfortable. The thick layer floating on the porridge is commonly known as “rice oil”, which can also protect the gastric mucosa. To nourish the stomach, it is necessary to have a light diet, less greasy, and less irritating food, to develop a good eating habit, to eat regularly and quantitatively, and to chew slowly.
Muscle: ginger, cherry
Sitting for a long time, it is inevitable that the whole body muscles are sore, which is mainly related to the production of lactic acid and histamine. Histamine is an inflammatory factor, and the receptors of soft tissues such as muscles are sensitive to the stimulation of these chemicals, which can cause convulsions and pain.
A study by the University of Georgia in the United States found that ginger has anti-inflammatory and analgesic effects and can relieve muscle soreness. Another study found that anthocyanins and other biotin contained in cherries can promote blood circulation and are very effective in eliminating muscle soreness.
Therefore, if your muscles are tired, you might as well drink some ginger syrup and eat some cherries. Sore muscles after exercise should pay attention to a balanced diet.
Voice: pear, white radish
Talking too much leads to dry throat and hoarse throat. Pear and white radish can be used to “help”. Pears are soft and juicy, and have the effects of clearing heat and resolving phlegm, promoting body fluid and quenching thirst. Eating raw or boiled in water are effective for dry throat, itching, dull sound and thick phlegm.
White radish has an anti-inflammatory effect. The sliced boiled water can release more beneficial ingredients, which can relieve swelling, soreness and hoarseness of the throat.
In addition, honey, lilies, olives, etc. also have a relieving effect on throat pain. In addition, avoid cold and hot foods.
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