What bad habits can lead to fatigue?

1. Not drinking enough water

Even a slight degree of dehydration (only 2% of normal body fluid is missing) can affect energy levels. Dehydration will make the blood more viscous, reducing the efficiency of the heart to deliver oxygen and nutrients to various tissues and organs.

Suggestion: in general, when we go to work, we need to replenish more water because we are facing the computer for a long time. So in order to calculate whether you have reached the normal amount of drinking water, convert your weight into pounds, divide your weight by 2, and multiply by 28.35. In this way, we can get how many milliliters of water you should have in a day.

2. Insufficient iron intake

Iron deficiency affects the flow of oxygen to muscles and cells, resulting in dullness, irritability, weakness and inability to concentrate.

Suggestion: you can eat more lean meat, tofu, eggs, dark green leafy vegetables, nuts, etc. and eat them together with foods rich in vitamin C to increase the absorption.

In addition, a slight lack of magnesium may also lead to fatigue. Eat some bananas and potatoes to supplement magnesium every day, which helps to convert protein, fat and sugar into energy sources.

3. I like junk food.

Many office workers will watch TV with garbage when they return home. In fact, if it goes on like this for a long time, it will cause people’s blood sugar level to rise and fall sharply, which will lead to fatigue.

Suggestion: eat more high fiber foods rich in complex carbohydrates, such as whole grain, whole grain bread and vegetables, which can help maintain blood sugar balance. Eat less greasy food and control the amount of saturated fat in your diet within 10%.

4. Unhealthy breakfast

Eating a good breakfast can stimulate metabolism and make people have enough energy all day long. Not eating breakfast will make people feel lazy.

Suggestion: a rich breakfast should include whole grains, protein, fruits and healthy fats.

5. Stop exercising when you are tired.

Such an approach would be counterproductive. Studies have found that adults who are used to sitting for a long time but are healthy exercise three times a week for 20 minutes each time. After six weeks, they will no longer feel tired, but will have more energy.

Regular exercise can enhance physical strength and endurance, and help the cardiovascular system to transport oxygen and nutrients to all parts of the body.

Suggestion: almost all activities can help alleviate fatigue, such as singing, deep breathing, walking, etc.

When you can’t lift your strength, you can lie down flat and put a pillow under your feet, so that your feet are slightly higher than your head, which can make blood flow to your head and keep you awake. In India, many people use this method to get rid of fatigue.

6. Staying up late and sleeping in on weekends

This will lead to difficulty in sleeping on Sunday night and getting up on Monday morning.

Suggestion: you should also get up at a fixed time on weekends. If you want to take a nap, do not exceed half an hour, otherwise you will be more tired after waking up.

7. Lie in bed and play with your mobile phone

The blue light emitted by the display screens of tablets, smartphones and so on will inhibit the secretion of melatonin, disrupt the natural physiological rhythm of the human body, and cause fatigue.

Suggestion: switch off at least half an hour before going to bed.

8. Have a drink before going to bed

Alcohol will reduce blood sugar content, inhibit the central nervous system, produce sedative effect, and eventually disturb sleep. This is because alcohol will cause adrenal gland secretion disorder in the metabolic process, making it easy for drinkers to wake up at night.

Suggestion: do not drink alcohol within 3-4 hours before going to bed.

9. Easy to worry about trifles

If you always feel that bad things are going to happen, you will be troubled by anxiety, and this psychological dilemma will make you physically and mentally exhausted.

Suggestion: when you are anxious, take a deep breath and ask yourself how likely the worst will happen. Or go to outdoor activities and discuss this issue with friends, which is helpful to better deal with reality.

10. If you don’t know how to refuse others, you will easily become tired.

Always meeting other people’s excessive demands will cost you in physical strength and happiness. Worse still, it will lead to anger and resentment over time.

Suggestion: say “no” to things you don’t like at the right time, and don’t try to be brave when you meet unmet requests.

11. Everything is perfect

A professor of psychiatry at the New York University School of medicine believes that striving for perfection will make work more difficult and work longer.

Suggestion: limit the time for completing the work and strictly follow the scheme. After a period of time, you will realize that the extra time will not actually improve your work.

12. The desk is messy.

A Princeton University study found that a messy desk can distract people and limit the brain’s ability to process information.

Suggestions: sort out documents according to work habits, and tiding them up in order will help you deal with work with a positive attitude.

Qi deficiency constitution refers to a person’s lack of strength, lack of physical strength and energy, and fatigue after a little work. The immune function and disease resistance of the body are relatively low. It is often manifested as lack of Qi and lazy speech, low voice, fatigue and weakness, often sweating, especially moving, pale tongue, white fur, weak pulse, etc.

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