staying up late every day can make struggling and successful people have more experience in work and family, but do you know? It is precisely because of this very common and a habit that many people have that has become a cause of health problems.
from the point of view of small harm, the body will be tired and lack of spirit because of staying up late. From the point of view of large harm, it will also increase the probability of various cancers and deaths because of staying up late for many times. Moreover, many people have died because of overwork in our country.
therefore, if you have the habit of staying up late for a long time, you should carefully observe your health. When the following phenomena appear on your face, it shows that your body has reached the limit. If you can account for two, you can’t ignore them.
dark circles are one of the phenomena that people who often stay up late will appear. Even if you stay up one night, dark circles will appear when you wake up the next day, which has become what people often say & ldquo; Panda eyes;, This phenomenon is mostly due to staying up late, lack of sleep and frequent overuse of eyes.
therefore, if the dark circles on your face don’t go down for a long time, you should really be careful. It may be a warning from your body.
people who stay up late for a long time should be careful of this phenomenon on their faces: the skin on their faces is dark
staying up late for a long time does not give the body enough rest. Firstly, it is easy to deteriorate the spirit of our whole people. Secondly, it is easy to show from the skin on our faces that the skin is dark. This is mostly because staying up late makes the pigment deposit, Or the phenomenon caused by the imbalance of endocrine in the body.
finally, for people who often stay up late, it is also likely that irregular menstruation may occur due to endocrine disorders, which may affect our mood at least and our health at worst.
people who stay up late for a long time should be careful of this phenomenon on their faces: long color spots
color spots are related to melanin deposition in the body. On the one hand, for color spots, we should pay attention to the usual sun protection, especially in cloudy days, the ultraviolet outside can be stronger. At this time, we should pay attention to applying sunscreen.
on the other hand, the body needs to have enough sleep. Long-term lack of sleep is also likely to be the inducement of long spots.
therefore, people with the above conditions should quickly get rid of this bad habit. Sleeping 7 to 8 hours a day is the basis for ensuring good health.
People who stay up late may not know the harm of staying up late as early as & quot; Huangdi Neijing & quot; There are records.
midnight 23:00-1:00 is the main hair gallbladder & quot; On duty & quot; Time is the time when the heart and kidney intersect. It will happen without rest & quot; Yin deficiency and yang hyperactivity & quot; The phenomenon of.
1:00-3:00 is the main collection of liver and blood & quot; On duty & quot; Time, people who often stay up late & quot; Irritable Liver Fire & quot; This is the truth.
:00-5:00 is the main convergent lung & quot; On duty & quot; Time and energy are wasted badly, which is the catalyst for premature aging. The reason that the elderly are easy to wake up at this time is that they are old and frail.
:00 5: – 7:00 is the large intestine & quot; Supervisor & quot; Time, we should defecate and detoxify. People who often stay up late go to bed at this time, and the drugs that should be discharged are not discharged. People who often stay up late have two kinds of stool: constipation or loose stools.
7:00-9:00 am is the stomach & quot; Supervisor & quot; Time should be & quot; Picking Yin and tonifying yang & quot; When Yang stomach and spleen transport yin food, people who stay up late still sleep will damage their stomach.
:00-11:00 is spleen & quot; Supervisor & quot; Over time, the spleen converts the beneficial substances in the food ingested by the stomach into nutrients, which are absorbed by the small intestine, and the waste is excreted by the large intestine. During this period, eating food or not eating food damages the spleen. So most people who often stay up late are & quot; Bad temper & quot; For people who often stay up late to cause diseases, diet therapy should be coordinated with traditional Chinese Medicine & quot; Ministers and envoys & quot; The principle of perfect treatment can not be generalized, and only supplement certain aspects of food and drugs, because the whole viscera system of people who stay up late is disordered.
according to the in-depth study of antioxidants and immune system regulators, bad living habits such as staying up late are more likely to suffer from & quot; Oxidative stress & quot; Diseases such as diabetes, hypertension, physical weakness, cold and so on. So people who often stay up late make up & quot; Stewed duck eggs & quot& quot; Stewed pork loin with eucommia ulmoides soup& quot; Raw fish soup with powdered Pueraria& quot; Stewed lean meat with Prunella vulgaris & quot; At the same time, we should supplement antioxidants to deal with the damage of too many free radicals caused by staying up late. Tonic contains vitamin E, astaxanthin, & beta; Foods with antioxidants such as carotene, salmon, shrimp and crab, immune system regulators such as ginseng mushrooms, Astragalus membranaceus and Cordyceps sinensis, as well as heat clearing and detoxifying agents such as licorice.
Do not drink too much coffee, do not stay up too late. Because caffeine can only make people mentally for a while, and then it will put the brain in a state of inhibition. It can often be drunk with mulberry fruit Guiyuan tea instead of tea, which has a good nourishing and anti fatigue effect and can reduce adverse symptoms such as sour eyes.
avoid sweets. Although high sugar contains high calories, it can be exciting to some extent, but it will consume B vitamins.
remember to remove your makeup before staying up late, or wash your face first. After a long night of suffering, small acne is easy to grow on your face.
be sure to replenish water at any time when staying up late. Insufficient water will cause great damage to the skin.
before staying up late, take a compound B vitamin pill, which can relieve fatigue and enhance human immunity.
strengthen exercise. You can exercise according to your age and interests to improve your physical quality. If you feel lack of energy or sleepy during staying up late, you can do gymnastics for a while.
after staying up late, remember to take a nap at noon the next day, which will help alleviate physical fatigue.
adjust physiological rhythm. Those who stay up late all year round should constantly modify to adapt according to the work and rest schedule.
eliminate the ideological burden. Those who often stay up late should avoid worry and fear, should establish confidence and keep themselves happy at night.
diet attention
& quot; Work at sunrise and rest at sunset & quot;, This is the result of the natural adjustment of the human body’s biological clock. There is no doubt that the abnormal circadian rhythm will have a negative impact on human physiological function and metabolism. According to medical experts, staying up late will lead to the disorder of human biological clock, resulting in poor appetite and low immunity. But if you have to stay up late for work, what reasonable adjustments to your diet can minimize the harm of staying up late to your body?
to ensure adequate energy intake, the most important thing for a healthy diet is to ensure the supply of calories. The total calories consumed must be able to meet the energy consumption of the body. The basic daily heat needs of ordinary adults is 2400 kcal, ordinary workers (men, weighing about 65 kg) need about 3000 kcal, while manual workers such as iron and steel workers (men, weighing about 65 kg) need 3600 kcal per day. For those special night shift workers, in addition to the normal morning, afternoon and evening meals, they also need to add a night snack and pay attention to adding high-quality protein, such as lean meat, eggs, fish, bean products, etc.
people who eat more vitamin rich foods and often stay up late are prone to eye fatigue, and vitamin A can improve the adaptability of eyes to dim light. Therefore, night shift workers should supplement more vitamin A. animal liver, egg yolk and milk contain more vitamin A. Broccoli, carrots, spinach, tilapia, lettuce, rape, Dutch beans, mangoes, stalks and batches contain high content of carrots. Carotene can be transformed into vitamin a required by the human body in the body. Night shift workers also need to supplement an appropriate amount of vitamin C. If the human body lacks vitamin C, there will be symptoms such as decreased resistance, fatigue, irritability, gum bleeding, weight loss and so on. Vitamin C mainly exists in fresh fruits and vegetables. Vegetables containing more vitamin C include pepper, chrysanthemum, beans, spinach, potatoes, leeks, etc; Fruits containing more vitamin C include wild jujube, orange plum, lemon, etc.
increase protein intake. Staying up late virtually increases labor intensity and energy consumption, so it is necessary to increase protein intake. Protein is a component of a variety of important physiological active substances in the body, participates in the regulation of physiological functions, and is one of the energy sources of the human body. Animal protein belongs to high-quality protein, because animal protein contains a variety of essential amino acids for human body. Sufficient protein can not only ensure human health, but also improve work efficiency. Therefore, people who often stay up late should eat more protein rich foods such as lean meat, eggs, fish, shrimp and bean products.
don’t eat too many sweets. Some people think that staying up late will consume more energy, so they should eat some sweets to supplement energy. This view is wrong. Although high sugar food contains more calories, it can make people excited at the beginning, but it needs to consume vitamin B family, which is easy to make people tired and fat at the same time. Therefore, people who stay up late should not supplement energy by eating sweets.
in addition, workers who stay up late must reasonably arrange their eating time. Take the night shift from 23:00 p.m. to 6:00 a.m. the next day as an example. Breakfast can be arranged from 6:30-7:00, lunch from 11:00-12:00, dinner from 16:00-17:00 p.m. and dinner from 24:00-0:30 p.m.
Stay up late recipe
in order to ensure the energy of stay up workers, the following recipes can be used for reference:
stewed Eucommia ulmoides with pork loin
25g Eucommia ulmoides, 1 pork loin (fascia removed), appropriate amount of water, Add water for about 1 hour. It can be eaten once a day or every other day. It has the effect of nourishing liver and kidney, strengthening tendons and bones. It is mainly suitable for those who feel low back acid, back epilepsy and limb weakness after staying up late.
lotus seed Lily pot lean meat
lotus seed (cored) 20g, pig lean meat 100g, Lily 20g. Put the three together and add an appropriate amount of water. After the meat is cooked and rotten, add an appropriate amount of salt and other spices once a day. This kind of food has the effects of clearing the heart, moistening the lung, supplementing qi and calming the mind. It is mainly suitable for those who stay up late after cough, insomnia, irritability, palpitations and so on.
duck eggs stewed in raw land
20g raw land, 1 duck egg, add an appropriate amount of water to separate it. Remove the shell of the duck egg after it is cooked, and then add 20 points per ton in the old man’s juice