8 bad habits that make you more and more tired

"Tired" has become a word that more and more people talk about. Although fatigue is not life-threatening, it may develop into a chronic disease over time. Recently, the Huffington Post in the United States published an article,

Based on the latest research, some habits that will aggravate fatigue are summarized. On this basis, this newspaper interviewed experts to teach you how to avoid fatigue "traps".

1. Eating too much sweets. Sweets are a common food for many people to satisfy hunger and cravings, and many people do not realize that it can also make people tired. Wu Jie, director of the Department of Gastroenterology at Wuhan Central Hospital, Hubei Province, said that after eating sweets, sugar is easily digested and absorbed in the gastrointestinal tract, and increased blood flow in the stomach will cause a decrease in blood flow to the brain, causing people to feel sleepy. Sweets may also make people

fat, and people will feel more tired as they become increasingly obese. It is recommended to eat less sweets and choose foods such as nuts, yogurt, and fruits.

    2. Skipping breakfast or lacking "power food" for breakfast. Carbohydrates can be converted into glucose in the human body, and glucose is the main source of energy for the human body. Without it in breakfast, a good spirit for the whole day will lack motivation. A study published in the Journal of the American Dietetic Association found that dieters with a low-carbohydrate diet were less willing to exercise and more likely to get tired. If you don't eat enough carbohydrates, your body will use the energy stored in your muscles, which will eventually slow down your metabolism and make you feel tired. Therefore, you should eat enough "power food" for breakfast. Fan Zhihong, an associate professor at the College of Food Science and Nutritional Engineering of China Agricultural University, suggested that you can choose starchy foods rich in carbohydrates, such as bread, steamed buns, oats, and grains; beans rich in starch, such as red beans, mung beans, and peas; potatoes such as potatoes, sweet potatoes, yams, and taro. 3. Things are too messy. The room is full of clutter, and the desk is full of documents... A study by the Institute of Neuroscience at Princeton University in the United States found that this messy environment will make the brain unable to concentrate, and thus feel tired. Zhang Pufeng, design director of Beijing Heyi Vision International Art Design Agency, also said that if the decorations in the house are too full, too symmetrical or neat, or only one type of decoration is placed in the same space, it will give people a sense of oppression and cause visual fatigue. You might as well spend a few minutes every day to tidy up the clutter and say goodbye to the mess.

4. Love to drink functional drinks. Functional drinks are like a miniature energy bank, which seems to quickly inject vitality into the body, but this is only temporary. Most energy drinks contain a lot of sugar and caffeine, and large intake is not good for health. Research at the University of Bonn in Germany found that functional drinks may affect the way the heart beats. If you drink them frequently, the B vitamins in them will stimulate the body's excitement, cause nervousness and anxiety, and eventually make people uncomfortable. People with bad hearts should not drink them, and they must limit their drinking. In addition, drink less coffee.

5. Don't eat meat. It is indeed a good thing to eat more vegetables and fruits, but if you say goodbye to meat completely, your body will be very hard. Because meat is rich in iron, and iron is the main component of hemoglobin, it participates in the transportation of carbon dioxide and oxygen in the body. Jennifer Sacek, associate professor of nutrition at Tufts University in the United States, pointed out that if the body lacks iron, especially women, they will feel tired even if they have a healthy diet. Meridian Lerner, a sports nutritionist in Dallas, USA, recommends that beef is the first choice for iron supplementation, which is rich in iron and easily absorbed by the human body. In addition, when vegetarians eat foods rich in non-heme iron such as kidney beans and spinach, it is recommended to eat foods rich in vitamin C, such as oranges and strawberries. 6. Too dependent on electronic products. The American Optometric Association warns that long-term use of computers can cause computer vision syndrome, with symptoms such as fatigue, blurred vision, and headaches. The American magazine "Health" reported that more and more studies have shown that playing with mobile phones, computers and other electronic products for a long time before going to bed will make people unable to sleep. Because most electronic product screens emit blue light, its wavelength is very close to that of daylight, which will make the human body mistakenly think that it is in the daytime state, inhibit the production of melatonin, and disrupt the body's biological clock. Jane Sadler, a family doctor at Baylor University Medical Center in the United States, suggested that electronic products should be used as little as possible at night, especially before going to bed. If they are used, the screen brightness should be appropriately dimmed. For people who watch computers and TV for a long time, it is recommended that they look at the screen 20 meters away every 20 minutes. 7. Abuse of prescription drugs. A survey by the Centers for Disease Control and Prevention in the United States found that about 37% of people use 5 or more prescription drugs, and the abuse is serious. A study published in the British Journal of Clinical Pharmacology stated that long-term use of painkillers and other drugs will increase the liver's detoxification burden, cause liver damage, and then make the body feel tired. Deng Sheng, a clinical pharmacist at the Department of Pharmacy of Xiangya Hospital of Central South University, reminded that buying and taking medicine at will, or ignoring the doctor's prescription and increasing the dosage, may cause fatigue, dizziness, decreased attention, memory loss and other adverse symptoms. Therefore. Prescription drugs must be strictly followed by doctors. Do not use them without authorization, especially antibacterial drugs and hormone drugs. 8. Excessive exercise. Lu Yifan, a professor at the Department of Human Movement Science at Beijing Sports University, said that excessive exercise breaks the harmony of the human body and is more harmful than not exercising. When you experience decreased reaction ability, reduced sense of balance, reduced muscle elasticity, poor appetite, poor sleep, depression, diarrhea, and susceptibility to colds after exercise, it is likely caused by overall excessive fatigue. Lu Yifan suggested that people should exercise step by step and do what they can, such as exercising 2 to 3 times a week, resting for two or three days after each exercise, and choosing sports according to age and physical condition.