Do you want to be superhuman-energetic? Learn these three ways to do it.
Many people have this feeling, they always feel very tired and can't lift their spirits during the day, even if they have a good rest for two days on the weekend, they still feel tired on Monday, and their brains are not clear. Why are some people always energetic, and some people still feel tired no matter how well they sleep? How to maintain a superhuman state of energy every day?
Stanford University professor Yamada Tomoyo combined Stanford University's important research results in the fields of medical neuroscience and nutrition to prepare a plan to create a zero fatigue plan 2 minutes before bedtime in her book "The Stanford Method For Ultimate Super Recovery".
Professor Yamada Tomoyo believes that the root of improving energy is not how long you sleep, but the need to prevent and eliminate fatigue, and the way to prevent and eliminate fatigue is actually very simple.
Anti-fatigue method recommended by a professor at Stanford University
In the book "Stanford Anti-Fatigue Method", Stanford University proposed three simple and easy anti-fatigue methods, the simplest one, only need to do 2 minutes before bedtime, which can make the next day's energy better.
IAP breathing
In this book, Professor Yamada Tomoyo argues that the IAP breathing method is very effective in preventing fatigue. What is IAP breathing? The IAP breathing method is translated as intra-abdominal pressure breathing, which is very similar to abdominal breathing, but with the addition of an exhalation method that is easier to relieve fatigue and fatigue. Abdominal breathing emphasizes tightening the abdomen during exhalation in order to reduce abdominal pressure. Abdominal breathing, on the other hand, is the conscious application of pressure to the outside of the abdomen during exhalation, and the state of high abdominal pressure continues to be maintained. In simple terms, abdominal breathing is characterized by the tummy being larger when inhaling and smaller when exhaling. Abdominal breathing is manifested as the belly becomes larger when inhaling and the belly is as large as the belly when exhaling, so that the abdomen also appears to be hard and bulging when exhaling.
How to learn Abdominal Breathing (IAP)?
It is recommended to lie on your back or sit comfortably in meditation to relax your whole body. Observe natural breathing for a while. Place your right hand on your belly button and your left hand on your chest. As you inhale, expand your abdomen outward as much as possible, keeping your chest still. As you exhale, consciously apply pressure to the outside of your abdomen and keep your chest still. Repeat the cycle, keeping the rhythm of each breath consistent. After a period of practice, you can take your hands away and just focus on the breathing process with your awareness.
Don't be nervous during the breathing process, don't be forced to do it, and if you are a beginner, you should pay more attention to the process of practice and the impact on your body. As you inhale, you feel the breath begin to pass through your nose and throat, and then concentrate fully on your lungs, and when the volume of your lungs gradually increases, and you keep your chest still, you will force the diaphragm to sink and your abdomen bulge slightly outward.
When exhaling, consciously maintain the size of the abdominal cavity, and the abdominal muscles are gently weakened to ensure that the exhalation but the abdominal volume does not remain small. To put it simply, treat your abdomen as a ball and try to keep the size of the ball the same as you breathe.
You can spend 1-2 minutes between work to relieve fatigue, or you can take 2 minutes of abdominal breathing before bedtime, which can not only improve sleep quality, but also prevent fatigue the next day.
Eat plenty of anti-fatigue foods
Many food elements also have the effect of helping to fight fatigue.
✅ Mushrooms: Mushrooms are rich in vitamin D, and regular consumption of mushrooms can play a role in eliminating tiredness.
✅ Carrots and beets: People with iron deficiency can also feel fatigue easily, and eating more iron-containing carrots, beets and other vegetables can help fight fatigue.
✅ Edamame: Edamame is rich in potassium, which not only relieves fatigue, but is also appetizing and replenishes energy.
Professor Yamada Tomoyo believes that eating more vegetables in daily life, especially raw vegetables, can have an anti-fatigue effect, and there is no need to stick to a single food.
Alternating hot and cold bathing
The Stanford Medical Exercise Center proposes alternating baths with warm and cold water to eliminate fatigue and physical injury. Stanford gives everyone's method of alternating hot and cold water bathing, you need to wash with water at about 10 degrees for 2-3 minutes, and then wash with warm water at about 36 degrees for 1 minute, so alternately 4-5 times, and finally use 3 minutes to wash cold water.
The alternation of hot and cold water stimulates blood vessels, promotes blood circulation, and regulates the balance of the autonomic nervous system.
Note: This method is only suitable for healthy young and middle-aged people, people with cardiovascular and cerebrovascular diseases, and three other diseases, and it is not recommended to try it!
Anti-fatigue, anti-cancer, regulate intestinal flora
Changes in the intestinal flora are closely related to a person's sense of fatigue. If the balance of good and bad bacteria in the gut is disrupted, it will not only lead to a series of health problems including fatigue, but also studies have found that the imbalance of intestinal flora can also increase the risk of intestinal polyps, enteritis, and bowel cancer.
How can we protect the health of our gut flora? You can choose to supplement with probiotics and prebiotics.
1
Supplement with probiotics
Probiotics are beneficial bacteria found in certain foods and supplements. Probiotic foods contain live bacteria that can help balance a person's gut flora.
2
Supplement with prebiotics
Prebiotics are actually the "food" of probiotics, which can provide nutrients for probiotics, so eating prebiotics regularly can make the intestinal flora healthier.
Eating this food once a week not only regulates the gut flora, but also reduces the risk of coronary heart disease by 18%.
There is also a food that not only regulates the intestinal flora, but also has a protective effect on the cardiovascular system. This food is tofu. The soy oligosaccharides in tofu contribute to the growth of lactic acid bacteria and bifidobacteria, and have a good effect on regulating the intestinal flora.
Not only that, a 25-year, 200,000 clinical study of 200,000 subjects at Harvard found that people who ate tofu every week had an 18% lower risk of coronary heart disease than those who did not eat tofu. This is because soy isoflavones, soy lecithin, soy protein, vitamin E, polyunsaturated fatty acids, and dietary fiber in soybeans all have cardiovascular protective effects.
Shrimp and tofu soup
【Ingredients】1 piece of soft tofu, 10 fresh shrimps, 6-8 shiitake mushrooms, 2 eggs, appropriate amount of chives, salt, cooking wine, appropriate amount of sesame oil
【Directions】
1. Whip the tofu into a puree and soak the dried shiitake mushrooms.
2. Beat the eggs into the tofu puree and stir well.
3. Dice the shrimp, cut the soaked shiitake mushrooms into cubes, and pour them into the tofu puree.
4. Add salt, cooking wine and pepper and stir thoroughly.
5. Put the tofu puree into a bowl and steam it in a steamer over high heat for about 10 minutes.
6. Sprinkle a little chopped chives on the surface and drop a few drops of sesame oil.
Source: "Phoenix Health"
Editor: Messi