Work hard, don’t have time to take care of yourself! Popular words of office workers Or working age now, but no matter how important the work is But we use our body to work Therefore, keeping your body healthy is a very important thing.

 “Which information of the Department of Health The Ministry of Public Health (1997) found that this group should be a healthy group. But half of the people die from diseases such as heart disease, cancer, diabetes, high blood pressure. And cerebrovascular disease Therefore, reducing the risk of developing these diseases is good health.“

Work-life balance It is important that working age is the first priority because most of the health problems that arise often start with this imbalance. Most of them come from the duty of care work each month. Other expenses result in consequences such as Brun-Out Syndrome. Emotional burnout can also affect other mental disorders.

Healthy Tips

Q: How is the life clock made? What time is it good to sleep?

“Life clock “get enough sleep From the research of the association National Sleep Foundation Collected And research analysis And articles About sleep more than 300 works have been concluded that at different ages Have different needs for sleep For example, in the age range of 26-64 years, you should sleep 7-9 hours a day. Some people may need less sleep. Or so, such as 6 hours or 10 hours a day

• 21:00-11:00 pm, the working time of the body temperature must keep the body warm at a time when the body needs warmth, so it is not necessary to take a cold bath during this period as it may easily weaken the body. If you’re going to bed early, you should be tucked away in a blanket to keep your body warm, or in someone’s arms.
• 11.00 pm-1.00 am Working hours of the gallbladder should drink water before bedtime to prevent the gallbladder from thickening, resulting in gum swelling, toothache, insomnia.
• 01.00-03.00 am The best time for the liver to sleep because the liver removes waste products from the body, produces insulin and bile to digest fats.
• 03.00-05.00 am During the working time of the lungs, wake up in the morning to breathe fresh air, wake up to breathe in the morning air because it is the time for the lungs to fully purify the blood.
• 05.00-07.00 am During the working time of the colon, the colon will work well at this time. But if there is a problem with excretion, try drinking 2 glasses of warm water, squeezing a lemon too
• Choose what you can do to get your body familiar. And has done a duty that should be able to be able to be more or less good

Q: Eat to be chosen as Adjust drinking habits Or how to eat your own food to be healthy

In general, the principle of a good diet should be to include all five food groups. In order to get enough nutrients to meet your body’s needs, it is also important to keep in mind the balance between calories received and daily energy expenditure. If you eat more than what you use it can lead to obesity, heart disease, diabetes, high blood pressure. Food choices are so important to help promote good health.

• Drinking plenty of water in no time May cause water poisoning due to blood dilution. The body then expels potassium from the cells. To balance intracellular and extracellular water, but don’t worry too much Because if you drink water little by little, even if you drink more than usual, it is not dangerous. Because the kidneys are excreted in urine
• Leave yourself hungry Because hunger stimulates the body to release stress hormones Which, if it occurs regularly, can cause high blood pressure, heart disease or diabetes
• Apples, watermelons, bananas and kiwi are beneficial, but only if you are on antibiotics. Avoid these fruits. Because it is easily spoiled in the intestines, inflammation in the digestive tract can occur.
• Drinking 50 ounces of cold (plain) water (8 ounces 1 cup) will help you burn an additional 50 calories a day, which will help you lose 5 pounds or 2.5 kilograms of weight a year, because drinking water does not cause you to lose weight. The body receives energy. But it takes energy to burn water. Moreover, cold water makes the body use more energy to burn.
• Men who eat tomatoes Which are at least 10 or more high in lycopene per week, 45 percent less risk of prostate cancer
• Eat one apple after a meal. It increases the amount of saliva, which is an important part of reducing bacteria in the mouth. And helps keep gums healthy
• Do not want to have too much acid in the stomach. Should reduce the amount of juice concentrated fruit juices such as lemon, orange, grapefruit, grapefruit or fresh tomato juice. Or diluted by mixing water
• If the meal eats a lot of meat Should not eat fruit again. Because it takes a long time for the meat to be completely digested, the finished fruit can be trapped in the stomach to produce stomach acid.
• Use the brain to add some food to the brain. The brain is an organ that uses energy from glucose. Obtained by digestion of carbohydrates But the glucose level should be consistent. And not too high, should not choose to eat carbohydrates that have a low glycemic index, such as whole grains, whole grains, fruits will help keep the sugar level stable. And stay for a long time in the brain that the body needs a variety of nutrients such as omega 3, vitamin B 1,6,12, vitamin C, vitamin E, beta-carotene, etc., or may be taken as a supplement along with it. Can do it too
• Breakfast is the most important meal of the day. Choosing a protein-rich breakfast will keep you full longer than other nutrients. Or maybe you can choose to eat food according to your own blood type, it would be very good.

Trick Relax the body

• comfortably in clothes that are not too tight or uncomfortable. If possible, choose comfortable shoes like sneakers. And reduce the number of luggage in dressing bags for bags full of heavy luggage Will give us muscle pain and compression of the nerve And shoulder pain occurs And after following if having to carry things for a long time
• Listen to music while commuting to work. Listening to music with a slow tempo It will help your brain relax. Stay focused and in a clear mood, while upbeat music will keep your brain awake. And ready to work
• Not eating at your desk.Eating lunch or snacks at your desk will keep your focus from being focused on the food in front of you. And may make you indulge in too much may cause obesity.
• Take your eyes off the computer screen Staring at a computer screen for several hours in a row can cause fatigue in the eye muscles. Can follow
• Keep communication devices away when it’s time to sleep. Placing smart phone devices Or a tablet close to you will interfere with your sleep time. Will make it harder to sleep Or sleep later than the intended time Because of playing social media until it negatively affects the work And for long days, inadequate sleep can have a serious impact on your physical health, without your expectation.

Having good health starts with a simple technique from organizing your own life in both work areas. And personal life to be less difficult. “Body, mind, brain, body, work and personal life must be balanced” just now, we can certainly have better health.

Reference: healthandtrend/blog.jobthai

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