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After the holiday body is not the spirit of how to do? This move to help themselves adjust the state
Fu Xingyun Time 04-27
Visiting relatives and friends, party entertainment, tour water ... ... blink of an eye Spring Festival holiday will go, but also to return to normal work and study. After the Spring Festival, life once again become tense and regular, many people or because of not feel tired and can not afford the spirit.
In order to avoid this situation, you can sleep, diet, exercise and other aspects to adjust the state.
Adjust your life and work as early as possible
Many people during the Spring Festival to schedule too full, or visiting relatives and friends, or rush on the road, or even overnight entertainment, do not give yourself a little rest time, resulting in lack of sleep.
Peking University School of Public Health, Department of Nutrition and Food Hygiene Department, Chinese nutrition association vice president Ma Guansheng earlier interview with reporters, said the lack of sleep will make the body immunity, resistance and rehabilitation capacity is low, easy to cold, and increase the other Disease or induce the onset of the original disease, such as cardiovascular, cerebrovascular, hypertension and other diseases. Children lack of sleep, but also affect the study and physical development.
Due to irregular life during the holiday, some people are difficult to adapt after the night, sleep at night, sleep during the day wake up.
To prevent this from happening, you can adjust your work at the end of the holiday, try to get up early. If the biological clock is disrupted because of difficult to sleep at night, may wish to wash a hot bath, listen to light music, will help sleep.
Diet diversify eat more fruits and vegetables
Spring Festival on the table and ultimately big fish and meat, so many people are too heavy stomach, after the holiday should pay attention to timely adjustment.
Only to ensure that the diet is diverse, nutrition can be balanced. "Chinese residents dietary guidelines (2016)" (hereinafter referred to as "dietary guidelines") recommended an average daily intake of more than 12 kinds of food, more than 25 per week. The daily diet should include potato, vegetables and fruits, livestock and poultry eggs and eggs, soy nuts and other food.
How is the diet too greasy? Recommended after eating some vegetables and fruits to adjust. Southeast University School of Public Health, director of nutrition and food hygiene Sun Gui-chu, an interview with reporters, said fresh vegetables are rich in cellulose, can maintain the needs of human metabolism, and can promote gastrointestinal motility, promote excessive intake of animal protein in the body Metabolism of the material produced by the discharge.
Sun Guiju said, cherries, kiwi, blackberry, grapefruit and other fruit sugar content is relatively low, can be properly consumed. But also eat more fresh salad, because raw vegetables and fruits can guarantee the maximum nutrient content.
How much is the fruit to eat? "Dietary guidelines" suggest that meals have vegetables to ensure that 300-500g daily intake of vegetables, dark vegetables should be accounted for 1 / Eat fruit every day to ensure that 200-350g daily intake of fresh fruit, fruit juice can not replace the fruit.
Moderate exercise every day 6000 steps
During the holidays, many people in the table or computer before the night entertainment, lack of exercise, after the festival will become "lazy."
Moderate exercise can help you recover. According to the "Dietary Guidelines", to adhere to daily physical activity, at least 5 days per week moderate physical activity, accumulated more than 150 minutes; active physical activity is best every day 6000 steps.
Sports can make people feel comfortable, there are many forms, such as walking, running, playing, swimming and so on.
The movement requirements for schoolchildren are different from those of adults. "Chinese School-age Children's Dietary Guidelines (2016)" refers to sports recommendations for adults aged 6 to under 18 years of age, and should accumulate at least 60 minutes per day to high-intensity physical activity, with aerobics, Good for more than 10 minutes. At least 3 times a week high-intensity physical activity, 3 times resistance to movement (such as push-ups, sit-ups and pull-up, etc.) and bone-enhanced exercise.
Psychological hints
In addition to sleep, diet, exercise and other physical aspects of regulation, but also from the psychological "role conversion."
Some people on the end of the holiday quickly into the intense study and work, to their own great pressure, but become restless, it is difficult to concentrate. In fact, a short period of time after the holiday should not carry out the intensity of learning and work too much, but should be a good plan, step by step, first the most important and most urgent things done.
In order to avoid postganglionic anxiety, depression problems, you can in the last day of the holiday in advance of the "role conversion." Suggesting that their Spring Festival holiday has ended, think ahead of the future study and work arrangements, sort out the clue, the mentality to adjust to the usual state.