Help you get rid of the "autumn fatigue" trouble
As the saying goes, "spring sleepiness and autumn fatigue", many office workers are troubled by "autumn fatigue" on busy workdays, but can only use weekends to make up for a week of drowsiness. Today, we recommend several good ways to fight "autumn fatigue" for you, to prepare for the new work week.
1. Adequate sunlight
Adequate sunlight can inhibit the secretion of melatonin. However, after autumn, the hours of sunlight decrease, especially during continuous rainy days. The pineal gland secretes relatively more melatonin, which in turn inhibits the secretion of thyroxine and adrenaline, making people's mood relatively low. At this time, moderately increasing sun exposure can effectively inhibit the secretion of melatonin and improve a person's depressive mood.
On rainy days or when there is no sun in the morning and evening, try to turn on all the lighting fixtures in your home or office to make the room bright and open. People can mobilize their mood and enhance excitement when active in such well-lit conditions.
2. Sleep an extra hour every day
In summer, the days are long and the nights are short, and the weather is hot and humid, so many people suffer from chronic sleep deprivation. As the weather cools, you should change the habit of sleeping late in summer and try to get to sleep before 10 PM.
A proper nap helps to resolve drowsiness, especially for the elderly. Modern research has found that between 0 and 4 AM, the function of various organs in the body reaches its lowest point; between 12 and 1 PM, the sympathetic nervous system of the human body is the most fatigued. It is best for each person to increase their sleep time by 1 hour compared to usual. One's daily routine should be adjusted accordingly, especially sleep should be sufficient, because only in this way can one adapt to "autumn fatigue".
3. Brew some American ginseng tea
Autumn fatigue is caused by insufficient yin fluid and excessive yang heat, so the key to relieving it is to nourish yin and moisten dryness. Many white-collar workers are used to brewing coffee and tea to refresh themselves, but health experts suggest brewing some American ginseng slices to drink. Because American ginseng has a significant anti-fatigue and refreshing effect, and also has certain nourishing and qi-tonifying effects. Slice the American ginseng, take 5-10g each time, and brew it with boiling water to drink. Its effect of strengthening the spleen and promoting dampness can refresh people and replenish their qi. In addition, you can also brew loquat fruit to drink, using a quarter of a loquat fruit each time.
4. Eat less greasy and spicy food
Avoid or eat less spicy and grilled foods, including chili, ginger, Sichuan peppercorns, scallions, cinnamon, and alcohol. From a traditional Chinese medicine perspective, these foods can easily worsen the harm of autumn dryness to the body. Moderately increase the intake of high-quality protein, such as eggs, lean meat, fish, dairy products, and soy products.
Don't eat greasy food. Greasy food produces acidic substances in the body that can easily make people drowsy, so it should be eaten less; eating more vegetables and fruits and drinking more water is beneficial for refreshing the mind. This is because the vitamins in fruits and vegetables act as coenzymes to assist the liver in expelling the metabolic products accumulated during human fatigue as soon as possible. At the same time, vegetables and fruits are alkaline foods, and their metabolic products can neutralize the acidic substances produced during muscle fatigue, thus eliminating fatigue in people.
5. Aerobic exercise
Mental workers, due to long hours of mental work, can easily cause insufficient blood and oxygen supply to the brain, leading to brain fatigue, often manifested as dizziness, brain swelling, and loss of appetite. At this time, the signal the body gives is "tired". But the best way to eliminate fatigue is not to sleep, but to do aerobic exercise. Such as playing ball games, doing exercises, running, etc., low-intensity aerobic exercises can increase the oxygen content in the blood, ensuring sufficient oxygen supply to the brain, which helps to eliminate fatigue. However, the intensity of activities aimed at refreshing the brain should not be too high, and the time should not be too long, to avoid physical fatigue.
6. Blink your eyes frequently
Blinking is crucial for protecting the eyes. It gives the tense lens and iris muscles a chance to change positions, thereby lubricating the eyes to avoid itching, burning, or other symptoms. When you blink, your eyelids spread tears evenly over the surface of the eyeball, washing away annoying dust. If you don't blink, your eyes will become dry and sore. Frequent blinking also allows the eyes to rest. For white-collar workers who often work in front of a computer, you must learn to relax your eyes and not stare at the monitor all the time, as this will reduce your blinking frequency. And you should get up every 20 minutes to look at the scenery outside the window for at least 20 seconds to give your eyes a full rest.
7. Stretch and comb your hair
Even when not tired, consciously stretching a few times will feel comfortable. Stretching can cause the thoracic organs to squeeze the heart and lungs, which is beneficial for the full movement of the heart, allowing more oxygen to be supplied to various tissues and organs. You can also rub your face and neck, and scratch your head with your hands like a comb. In addition, clench your fists, then start from the little finger, gradually extend your fingers in order: little finger, ring finger, middle finger, index finger, thumb. When opening your fingers, be quick and powerful. After opening your fist, stretch your fingers forcefully. These simple and easy-to-do small movements are also little tricks to prevent autumn fatigue.
A good sitting and standing posture can fully stretch the back muscles and relieve muscle soreness. Poor postures like hunchback can easily make muscles tired, so try to keep your back straight at work. When standing, keep your body straight; when walking, look forward; when sitting in front of a computer, let your upper arms hang naturally, your forearms perpendicular to or slightly upward 10-20 degrees to your upper arms, your wrist at the same level as your forearm, your thighs parallel to the chair seat, and your calves at a 90-degree angle to your thighs.
Warm reminder: For office workers who often stay indoors, you can use office breaks to go for a walk outdoors, bathe in the natural sunlight, and breathe fresh air to increase the body's excitability, which can effectively drive away "autumn fatigue" and improve work efficiency.