If you often stay up late to work overtime, here are 3 ways to help you “recover” your energy - Remedies after staying up late (Part 2)

This is the 3785th article of Da Yi Xiao Hu

It has been proven that staying up late often can cause vision loss, stomach diseases, dark yellow and dry skin, irritability, insomnia, etc., which are extremely detrimental to human health. So if it is necessary for work, people who often work night shifts or shift work or overtime have their biological rhythm (also known as biological clock) disrupted, how can they protect themselves to reduce the impact of staying up late on their bodies?

Normally, the human body enters deep sleep between 0:00 and 3:00 in the morning. According to traditional Chinese medicine, this is the best time to nourish the liver and blood. The liver detoxifies and repairs itself, and normal detoxification occurs during deep sleep. If you stay up late, it will naturally affect the liver's excretion of toxins, and fresh blood will not be generated, so people often say "staying up late hurts the liver."

At this time, we need to replenish nutrients and energy, not only to protect our bodies, but also to improve nighttime work efficiency. So the question is, when you are hungry, will you choose mellow and delicious coffee and sweets, or juicy hamburgers and barbecue, or simple and quick bread and instant noodles? Some people would say that midnight snacks should be a variety of flavors? That's right, but from a health perspective, we need some foods rich in B vitamins and protein to supplement. Appropriate bread and porridge are also the best choices. Eating the right fruits can also help regulate the body.

1

B vitamins and protein, enhance immunity

Rich in B vitamins and protein, common ones include: lean meat, milk, fish, soy products, green vegetables, etc. When choosing dinner, we might as well give priority to these foods, which can nourish yin and moisten dryness when staying up late, and reduce the wear and tear of health. Fish, shrimp, milk, soy products, etc. are high-quality proteins, containing essential amino acids for the human body, which can improve work efficiency. It is reported that astaxanthin in fish and shrimp can help adjust "jet lag": astaxanthin can promote the normal secretion of melatonin, which can regulate and improve sleep.

In addition, after working hard all night under dim light late at night, the eye muscles are easily fatigued and vision deteriorates. It is recommended to choose some foods rich in vitamin A for dinner, such as pumpkin, carrot, leek, animal liver, etc., which can protect eyesight.

2

Whole-wheat bread and porridge, light and nutritious

When staying up late, it is recommended to eat light food with less sugar and avoid high-calorie foods to reduce the burden on the stomach. For example, whole wheat bread is rich in dietary fiber, which can mechanically stimulate intestinal peristalsis to promote defecation and control the increase of blood sugar. Of course, if conditions permit, several porridges are also good choices, such as oatmeal, sesame, and peach kernel porridge. Sesame has the functions of nourishing blood and improving eyesight, benefiting the liver and nourishing hair, and walnuts have the effects of strengthening the stomach, moistening the lungs, and calming the nerves. It is a boon for patients with symptoms such as kidney deficiency, dreaminess, insomnia, and low back pain. Millet, red dates, and wolfberry porridge, wolfberry nourishes the liver and improves eyesight, and red dates nourish blood and strengthen the spleen, which is suitable for those with dizziness, tinnitus, and beauty. Lily oatmeal porridge, lily nourishes the heart and moisturizes the lungs, oats have the effects of regulating blood lipids and lowering blood sugar, and have a good effect on regulating the stomach.

3

Apples, bananas and other fruits help and regulate

If you miss the dinner with high-quality protein and vitB, and don't have sleep-aiding and beauty-enhancing porridge to supplement it, then the last "magic weapon" is to use fruit to regulate your body.

First, let me recommend three common fruits, such as apples. As the saying goes, "Eat an apple every day and keep the doctor away", which shows the omnipotence of apples. So why choose apples when staying up late? Because apples can increase the content of neurotransmitters in the brain and improve memory. The malic acid in apples can also break down body fat and maintain body shape. In this way, people who stay up late are less likely to suffer from endocrine disorders and obesity. Malic acid can also increase hemoglobin, which means that our complexion will improve. In addition, the pectin in apples is a water-soluble dietary fiber that promotes excretion.

Next is banana, which is a high-potassium food. A large amount of potassium ions can maintain normal blood pressure and heartbeat and protect the heart, while magnesium ions can play a soothing role and effectively relieve the fatigue symptoms caused by staying up late. Bananas also have a laxative effect, but it is not advisable to eat too much.

Finally, oranges are rich in vitamin C, with 33 mg of vitamin C per 100 grams of oranges. It can reduce the harm of computer radiation to the human body, inhibit the formation of pigment particles, make the skin white and moisturized, and improve the body's immunity.

Author: Changning District Center for Disease Control and Prevention

Magic Sister Lily