Xiaoxuan: Today, I would like to introduce a new friend to my friends - Guard Xiaowei. He is a medical police officer active in the Shanghai Prison General Hospital and prisons throughout the city.
Guard Xiaowei: Hello everyone, my name is Guard Xiaowei, "Wei", which is not only my meaning as a medical worker, but also my intention as a people's policeman, to guard social peace and people's well-being. The "Double Festival" has arrived, and today I bring you a set of health tips.
1 Get enough sleep
Try to go to bed before 11 o'clock every day, wake up at 6-7 o'clock the next morning, want to achieve the best working state, maintain a healthy body and a happy mood, you must ensure at least 7 hours of sleep every day, do not become a "late party" because of playing mobile phones, playing games and the so-called "nightlife", but also carefully arrange your sleep environment.
But like Xiao Xuan and Xiao Wei, overtime on duty is inevitable, so what to do?
Health recommendations
1. Before going to the night shift, make sure to have a sufficient sleep the night before, if possible, it is best to have a moderate amount of sleep before the night shift, which can not only ensure the quality of the night shift, but also relieve the fatigue after the night shift. Some people are used to relying on coffee to refresh the night shift, which is not advisable, do not stay up late to drink coffee!
2. If you can make up for sleep during the day, then the light in the room should not be too bright, try to simulate the environment of sleeping at night, you can wear an eye mask or use curtains with better blackout effect.
3. Adjust the biological clock as soon as possible after the night shift to avoid the disturbance of the biological clock caused by the night shift. When you do not work night shifts on weekdays, do not continue to sleep after eight hours of sleep to avoid causing your biological clock to "reverse day and night".
4. Physiotherapy is very helpful: bathing, soaking feet, etc. can relax muscles, improve fatigue and promote sleep.
2 Mitigate sedentary hazards
Before retirement, everyone in the workplace spends most of their time at work, and it is not easy to achieve personal growth, but it is a matter of minutes to gain weight.
The "sedentary people" who face the computer and tap the keyboard, due to lack of exercise, are a high incidence of cervical spondylosis, lumbar muscle strain, obesity, and eye diseases. Every year when the physical examination comes, blood lipids, blood sugar, and blood pressure are all pointed up.
How should I deal with it?
Health recommendations
1. Sit upright and move your neck from time to time.
2. Stand up every half hour or hour to exercise, get up and pour a glass of water, and go to the bathroom.
3. Strengthen the exercise of the waist and buttocks, and you can use a cushion to relieve the pressure on the buttocks.
4. Do some small movements between work: expand your chest, lift your legs, stretch your waist, tiptoe or heel.
5. Placing a small potted plant on the desk can not only soothe your eyesight but also absorb computer radiation, which can be said to kill two birds with one stone!
3 Learn to exercise reasonably
Exercise not only reduces the harm of sitting for a long time, but also regulates hormone levels and gives us the ability to resist stress.
But remember to warm up before exercise, can not be strenuous exercise for a long time, excessive exercise will cause central nervous fatigue, cortical function decline, resulting in slow response, but increase the chance of falling, injury.
Take advantage of the holidays to "spread your legs"!
Health recommendations
1. It usually takes 10-15 minutes to warm up before exercise before exercise to avoid physical damage during exercise.
2. Maintain at least 150 minutes of moderate-intensity aerobic activity per week. Doing some yoga, Pilates, push-ups, planks, etc. at home are all good ways to train. Stretch your spine and strengthen your core training.
3. Protect your body when exercising, wearing some protective gear is essential.
4 Be good at regulating emotions
In life and work, you will encounter all kinds of troubles and unhappiness, the point is to maintain an indifferent heart, and regulate your anger, depression, grievances and other negative emotions, so as not to let them damage your health.
I heard that people who are good at regulating emotions are less likely to be crushed by stress!
Health recommendations
1. Those things that cannot be solved temporarily, don't get too entangled, don't delay what can be solved immediately, as long as you develop this habit, the sense of pressure will be much reduced.
2. Meaningful communication with colleagues and friends, and communication with family members is a great way to gain peace of mind.
3. Exercise, plant flowers, read, listen to music, travel, clean the room..... Cultivate hobbies that are beneficial to the body and mind, develop good living habits, and self-discipline you must be a rich and strong person in your heart.
5 Maintain a healthy diet
As the saying goes, "People are iron and rice is steel, and they are hungry and panic if they don't eat".
Although we Chinese pay attention to diet, the pace of work is fast, stressful, and many people have difficulty sitting down to eat breakfast, which directly affects blood sugar levels.
Low blood sugar can make people lose concentration and even faint, which directly affects work efficiency. So what should everyone in the workplace eat?
Health recommendations
1. Balanced combination of meat and vegetables, such as reasonable arrangement of animal meat, eggs, milk and vegetables and fruits between the proportion, do not eat meat or vegetarian. The proportion of coarse grains and fine grains in the staple food should also be appropriate. The diet should be diversified as much as possible, increase the variety of food as much as possible, and ensure the intake of more than 10 kinds of food per day.
2. In the case of reasonable meal matching, there should also be rhythmic three meals a day, whether on weekdays or rest days, you must not overeat or exercise on an empty stomach!
I understand the truth, it's hard to do! No matter how difficult it is, it must be done, no matter how difficult it is, it must be changed - in order to "have the old and the young", for the work that will be fought for a long time, and in order to have a healthy body after retirement in the future.
Xiao Xuan and Xiao Wei wished their friends——
Happy Mid-Autumn Festival and Happy Double Festival!
Good health and happiness for the whole family!
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Reviewed: Yingjie Tang
Editor: Yang Xuke
Material: Prison General Hospital Zhu Linli Gao Xiaosheng
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