At midnight, the light in the room was still on. On the desk were piles of documents, and on the computer screen were rows of data and charts. The surroundings were so quiet it was as if everything had stopped, only for the person staying up late, whose body's operating mechanism was forced not to shut down...
Staying up late is indeed not a good thing, but to complete work, to study for exams, or for social recognition, it's almost a helpless norm for modern people, isn't it? When staying up late, sleepiness inevitably comes in waves, and work efficiency is poor. Ms. Yang, a 35-year-old media worker, said: "As soon as I have to stay up late, I first gulp down a few cups of coffee to refresh myself!" I believe most people do the same.
Foods to refresh you are not necessarily good: The first thing people think of when staying up late is drinking coffee or tea to stay awake. Nutritionist Yang Yunxin says that caffeine does make people more alert, however, experiments from the Sleep Medicine Research Center at St. Luke's Hospital in the United States found that caffeine is not necessarily effective in improving work efficiency. Even if it is effective, the effect only lasts for a short time.
Although caffeine is refreshing, it correspondingly consumes B vitamins in the body that are related to nerve and muscle coordination. People who lack B vitamins are already more prone to fatigue, which can lead to a vicious cycle, forming habits of excessive tea and coffee consumption, requiring more and more but with diminishing effects. Therefore, when you must stay up late, it's more effective to supplement with more B vitamins.
When staying up late, some people think eating sweets can replenish energy. In fact, sweets are also a big taboo for staying up late. Don't eat too many sweets after dinner or when staying up late. Although high-sugar foods have high calories and can be exciting at first, they consume B vitamins, leading to the opposite effect and easily causing obesity.
Overall, the preventive healthcare for staying up late still depends on daily diet, and it is essential to have a balanced intake of the six major food groups. But for staying up late, it is absolutely necessary to eat more foods rich in B vitamins at dinner!
The B vitamin family is quite large, including folic acid, niacin, vitamin B6, vitamin B12, etc. They not only participate in metabolism and provide energy, but also protect nerve tissue cells and help calm nerves and relieve anxiety and tension.
Dark green leafy vegetables and legumes are rich in folic acid, which helps with cell repair, preventing infections and anemia. Liver, fish, whole grains, soy products, and fruits and vegetables contain vitamin B6 or niacin, which can maintain skin health and slow down aging. As for vitamin B12, which is related to memory and attention, it can be found in red meat, milk, and cheese.
In addition to dietary intake, taking vitamin supplements is also an option. The members of the B vitamin family each have their own effects, but they need to coordinate and cooperate with each other. They work as a team in the human body. Taking only a single B vitamin like B6 or B12 is not very effective; the B vitamins should be supplemented together.