Orderly recover!Please collect this "health life debugging guide", I wish you full of vitality to invest in new work and life

During this period, home epidemic prevention changed people's daily life and work methods. So, after the normalized life recovery, how should people take the mood and adjust their diet, sleep and exercise habits? The Yanzhao Metropolis Daily views the clinical experts of major hospitals in Shijiazhuang City, a major hospital in Shijiazhuang City, to bring you this "healthy life debugging guide", which helps you adjust the status and full of vitality as soon as possible after the orderly restore production and life. The "first person in charge" has better investing in future work and life, protecting good homes and building beautiful homes.

During the period of driving away the negative emotions and daily epidemic prevention

During home epidemic prevention, some people will have discomfort in physiological, which will cause some bad emotions. In this regard, Wu Yanmin, chief physician of the psychological outpatient clinic of Shijiazhuang People's Hospital, said that people will have nervousness, anxiety, and fear when facing sudden changes. This is a normal psychological response. It can help us let go of anxiety and fear.

Go out of the house and move towards the post. On the basis of accepting negative emotions, find some reasonable ways to express, such as singing like songs, painting, etc., regulate emotions, and focus on things you like, which can help decompression. On the basis of doing a good job of preventing and controlling the normalization epidemic, we can establish interpersonal interaction in an orderly manner, accompany parents, contact friends, and share feelings with colleagues, which can enhance psychological mutual support.

At the same time, Wu Yanmin reminded that we must do a good job of psychological epidemic prevention and actively seek help if necessary. Learn about epidemic prevention information, relevant scientific knowledge, and epidemic prevention and control measures through official channels, and actively cooperate with epidemic prevention and control. To maintain awareness of self -health management, we will continue to follow the basic code of preventing the basic behavior of the epidemic prevention, and maintain good health habits such as hard -sharing, wearing masks, constant ventilation, and "one -meter line".

Balanced diet and rich nutrition, eat autoimmune

Investing in new work and life will inevitably work more. A nutritional and balanced diet has become the key to maintaining strong immunity. Xie Qi, deputy chief physician of the Fourth Hospital of Hebei Medical University, suggested that he can obtain the power of increasing immunity from the following foods.

The rich vitamins and plant chemicals in vegetables and fruits are important for the body. The "Dietary Guide of Chinese Residents" (2022) recommends eating 300-500 grams of vegetables a day, plus 200-350 grams of fresh fruits. In this regard, Xie Qi explained that if you usually eat vegetables and fruits, you can't reach the recommendation amount, then during this period, you must eat as much as possible. You can choose seasonal fruits with low dark vegetables and sugar lift indexes, and appropriately consume bacteria and algae vegetables.

Protein is the main substance that increases muscles, repair tissues, and manufacture antibodies. Although fish, meat, eggs, milk, beans, nuts, etc. are both sources of high -quality protein, the types and quantities of essential amino acids contained in these types of foods are available. Different, "Yu dew is stained" is more nutritious. The "Chinese Resident Diet Guidelines" (2022) recommends that daily milk and dairy products intake of 300-500 grams/day, soybean and nuts intake of 25-35 grams/day, animal food intake of 120 — 200 grams/day, at least twice a week, one egg every day.

In addition, Xie Qi said that the dietary fiber (such as oats, barley, corn, brown rice, red beans, mung beans, flower beans, etc.) in whole grains and beans (such as oats, barley, corn, brown rice, red beans, flower beans, etc.) provides rich nutrients for probiotics in the digestive system, and is rich Various probiotics are conducive to the improvement of immune system function. Therefore, whole grains and miscellaneous foods can be consumed by 50-150 grams of full grains and miscellaneous beans in accordance with the recommendation of the "Chinese Resident Dietary Guide" (2022).

Restore good sleep habits as soon as possible and sleep well

Platform mobile phones, difficulty in falling asleep at night, waking up at night, poor energy during the day ... During home epidemic prevention, some citizens are prone to short -term insomnia symptoms. Zhang Yuanyuan, deputy director of the Department of Brain Disease, the East Hospital of Shijiazhuang City Hospital of Traditional Chinese Medicine, said that people are prone to sleeping symptoms such as difficulty falling asleep, frequent wake -up, early wake -up, superficial sleep, insufficient energy during the day, and sleepy. Short -term insomnia is a normal phenomenon that people often occur in the face of external pressure and stress. Most of them can return to normal after the incident, and there is no need to worry too much about this.

According to Zhang Yuanyuan, the occurrence of many insomnia is related to bad sleep habits and sleep environment. Understand sleep hygiene knowledge, find out and correct bad sleep habits, create a good sleep environment, and effectively improve sleep.

After restoring normal work and life, we must pay more attention to recovering good sleep habits. Avoid receiving strong stimuli within 1.5 hours before going to bed, do not do the hard work of hard work, or watch books and film and television programs that can easily cause excitement or watch, avoid arguing with others; do not watch mobile phones, game machines, tablets, computers, computers , TV and other electronic equipment with light -emitting screens to avoid contact with electronic devices. Don't exercise strenuous exercise within 2 hours before going to bed.

Create a comfortable sleeping environment to ensure that the bedding is comfortable, the bedroom temperature is suitable, and it is not interfered by light and sound. Maintain a good eating habit and eat regularly. Caffeine drinks and foods (such as coffee, tea, cola, chocolate, etc.) may cause difficulty falling asleep, awakening at night, and light sleep. Therefore, reducing the intake of all coffee products before going to bed, and pay attention to avoid drinking and smoking and in the place. Drink water at night.

Exercise is done, scientifically relieve waist and leg pain

During home epidemic prevention, do you feel back pain and play with play and playing games, with uncomfortable legs? In addition to work, at the time of leisure, Liu Shumin, director of the neck, shoulder and leg pain of Shijiazhuang Municipal Hospital, calls you to exercise together to relieve neck and shoulder discomfort, waist soreness, and tension with lower limbs. ◆

Nodded up and down: Sit straight on a back chair with a back, put the jaw, nod slowly in the front and rear directions, the movements should be smooth, slow, mild soreness and pulling, remember not to excessive force, so as not to cause too much pressure on the cervical spine. Each group 8 times, repeated 3 groups.

Turning left and right: Sit straight, put your jaw, slowly turn your head to one side, and then reset after you see the shoulder peaks. One group 5 times, exchange the same action on the other side 5 times. Alternate left and right, repeat 3 groups.

◆ Shoulder

Shooting exercise: Keep your body straight, keep your jaw, shrugging your shoulders when you breathe, so that your shoulders are close to your ears. After keeping this posture for 3 seconds, slowly exhale, and slowly put down his shoulders. 10 times per group, repeated 3 groups.

◆ Back

Side stretching: The body is upright, the hands are straightened on the top of the head, the palms are upward, the side of the body is bent towards the side, and the curved to the maximum is kept for 2 seconds, which can be alternated left and right. 6 times each, repeated 2-4 groups. This action can also be done in a chair.

◆ waist

Sipid hip bridge: lying on the bed, bend your knees, the spacing of your feet is slightly greater than the shoulder width, and your arms are placed on both sides of the body. The hips are upward, take the shoulders and upper back as a fulcrum, and the feet are the other fulcrum. The hips are raised upwards. On the straight line, it is roughly vertical with the calf, maintaining this action, and slowly decreases when exhausted. Repeat 3-5 times.

◆

Lift one leg: Hold the back of the chair, lift one foot, stand upright with one leg, keep it up, then lift up, and then slowly fall, alternate repeatedly. Practice 10-15 times in each group and repeat 2-4 groups. (Yanzhao Metropolis Daily Overview of Journalists Tan Yanan)

- END -