Seven tips to effectively help you relieve fatigue

1. Increase sunlight exposure

Adequate sunlight can inhibit the secretion of melatonin, but after autumn, the light time decreases, especially when it is cloudy and rainy. The pineal gland will secrete more melatonin, and the secretion of thyroid hormone and adrenaline will be inhibited, so people's mood will be relatively low.

At this time, increasing the amount of sunlight exposure can effectively inhibit the secretion of melatonin and improve people's depressed mood. When it is rainy or there is no sunshine in the morning and evening, try to turn on all the lighting devices in your home or office to make the house bright and airy. When people carry out activities under such well-lit conditions, it can stimulate their emotions and enhance their excitement.

2. Sleep an extra hour a day

In summer, the days are long and the nights are short, the weather is hot and humid, and many people suffer from chronic sleep deprivation. When the weather gets cooler, you should change your summer habit of staying up late and try to fall asleep before 10 p.m. An appropriate nap can also help relieve fatigue, especially for the elderly. Modern research has found that between 0 to 4 a.m., the functions of all organs in the body drop to the lowest point; between 12 to 13 noon, the human sympathetic nerves are most tired. At the same time, it is better for each person to get one hour more sleep than usual. People's daily life should be adjusted accordingly, especially getting enough sleep, because only in this way can they adapt to "autumn fatigue".

3. Make some American ginseng tea

Autumn fatigue is caused by insufficient yin fluid and excessive yang heat, so the key to relieving autumn fatigue is to nourish yin and moisten dryness. Many white-collar workers are accustomed to brewing coffee and tea to refresh themselves, but health experts suggest that they can brew some American ginseng slices to drink. Because American ginseng has obvious anti-fatigue and refreshing effects, it also has certain nourishing and qi-replenishing effects.

Slice the American ginseng, take 5-10g each time and brew it with boiling water to drink. Its spleen-strengthening and dampness-eliminating effects can refresh people and replenish qi. In addition, you can also brew monk fruit and use one quarter of monk fruit each time.

4. Eat less fatty and spicy food

Don't eat greasy food. Greasy food will produce acidic substances in the body that can make people sleepy, so you should eat less. Eating more vegetables and fruits and drinking more water can help refresh your mind. This is because the vitamins in fruits and vegetables act as coenzymes to help the liver eliminate the metabolites accumulated when the body is tired as quickly as possible. At the same time, vegetables and fruits are alkaline foods, and their metabolites can neutralize the acidic substances produced when muscles are tired, thus eliminating fatigue.

5. Blink frequently

Blinking is essential to protecting your eyes. It gives the tense lens and iris muscles a chance to reposition, thereby lubricating the eyes to avoid itching, burning or other symptoms. When you blink, your eyelids spread the tears evenly over the surface of your eyeball, washing away the nasty dust. If you don't blink for a long time, your eyes will become dry and sore. Blinking frequently will also give your eyes a rest.

For white-collar workers who often face computers, you must learn to relax your eyes and not stare at the monitor all the time. This will reduce the number of times you blink. You should stand up and look out the window every 20 minutes for at least 20 seconds to give your eyes adequate rest.

6. Stretch and comb your hair

Even when you are not tired, you will feel comfortable if you consciously stretch a few times. When stretching, the chest organs of the human body can press against the heart and lungs, which is beneficial to the full movement of the heart and allows 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 combing your hair.

A good sitting or standing posture can fully stretch the back muscles and relieve muscle soreness. Bad postures such as hunching over can easily cause muscle fatigue, so try to keep your back straight at all times while working. When standing, keep your body straight; when walking, look forward; when you sit in front of the computer, keep your upper arms naturally straight, with your forearms perpendicular to or slightly upward 10 to 20 degrees, your wrists and forearms at the same level, your thighs level with the chair surface, and your calves at 90 degrees to your thighs.

7. Aerobic exercise

People who do mental work are prone to insufficient blood and oxygen supply to the brain due to long-term use of the brain, which causes brain fatigue, often manifested as dizziness, headache, loss of appetite, etc. At this time, the signal the body gives you is "sleepy". At this time, the best way to eliminate fatigue is not to sleep, but to do aerobic exercise. Low-intensity aerobic exercises such as playing ball, doing exercises, and running can increase the oxygen content in the blood, ensure adequate oxygen supply to the brain, and help eliminate fatigue. However, the intensity of activities aimed at refreshing the brain should not be too high, and the duration should not be too long, so as to avoid further physical fatigue.

In addition, for office workers who often stay indoors, they can take a walk outdoors during breaks, bathe in the sun, breathe fresh air, and increase the body's excitability. This can effectively drive away "autumn fatigue" and improve work efficiency.