Physiological changes: due to the accumulation of lactic acid and other metabolites, muscle tension decreases and exercise durability decreases; Due to the accumulation of carbon dioxide, it stimulates the respiratory center and can also lead to yawning.
fatigue can occur when any disease develops to a certain stage, so there are many diseases that can cause fatigue.
fatigue, also known as fatigue, is a kind of subjective discomfort. Feeling fatigue is not a specific symptom. Many diseases can cause fatigue. It is very common to feel weak after illness. Different diseases cause different degrees of fatigue, and some diseases are more obvious and sometimes can be used as the first symptom of medical treatment.
fatigue prevention:
1. Develop good living habits, pay more attention to rest, and combine rest with rest
2. Maintain a good and stable mood, have healthy eating habits and eat more fruits and vegetables at ordinary times to improve self-immunity. Modern Chinese medicine believes that fatigue is a disease name, with its etiology and pathogenesis. It is a common and frequently-occurring disease in clinic and a new disease that must be paid attention to. It belongs to sub-health category, involving five internal organs, mainly spleen and six internal organs. Treatment can be achieved through TCM syndrome differentiation, so as to achieve the purpose of prevention, treatment and control.
Fatigue is caused by deficiency syndrome of exhaustion of vitality and mental changes (or obstacles). In treatment, we should not only tonify deficiency and strengthen the body resistance, but also dispel fatigue and soothe the nerves. On the one hand, it can replenish deficiency, nourish the body, replenish deficiency, be regular and prosperous, and eliminate fatigue by itself; On the other hand, the mind is relaxed, the mind is at peace, the heart is peaceful, and fatigue can be eliminated.
1. Treating from the spleen, invigorating qi and strengthening the spleen, eliminating fatigue and nourishing the mind, mainly treating spleen injury and fatigue syndrome
Spleen injury and fatigue syndrome is mostly caused by abnormal hunger, excessive drinking and eating, or too much worry and thinking, or heavy and messy work, frequent social intercourse and physical labor. Teenagers can be caused by excessive use of the brain and thinking about hurting the spleen. This syndrome is caused by spleen injury and limb deficiency. It can be seen that you are lazy and prone to lying down, your limbs are tired and unable to close, your stool is diarrhea, you are lazy to speak, you eat too little, your tongue coating is thin, white and greasy, or thick and greasy, or your tongue is light, your pulse is slow, big or floating, or thin, or moist.
Radix Panacis Quinquefolii or Radix Codonopsis, fried atractylodes, Poria, Radix Astragali Preparata, Rhizoma Dioscoreae, Fructus Amomi, Pericarpium Citri Reticulatae Viride, Pericarpium Citri Tangerinae, Radix Aucklandiae, Endothelium Corneum Gigeriae Galli, Raphani Semen, Perillae Radix, Herba Agastaches, Glycyrrhrizae Radix, etc. In the prescription, Panax quinquefolium or Radix Codonopsis, fried atractylodes, Poria, Radix Astragali Preparata, Rhizoma Dioscoreae, Fructus Amomi, Pericarpium Citri Reticulatae Viride, Pericarpium Citri Tangerinae, and Radix Aucklandiae promote qi circulation, regulate middle warmer and spleen, Caulis Perillae, Herba Agastaches eliminate dampness and invigorate spleen, Endothelium Corneum Gigeriae Galli, Raphani Semen help digestion and regulate spleen, and Glycyrrhrizae Radix invigorate qi and spleen. All the medicines have the functions of invigorating qi, invigorating spleen, relieving fatigue and nourishing the mind.
2. Treat the liver, nourish the yin and soften the liver, dispel fatigue and wake up, and mainly treat liver injury fatigue syndrome
Liver injury fatigue syndrome is mostly caused by too much wine and food entertainment, or heavy work pressure, or excessive anger, excessive planning, or fatigue, and emotional and psychological changes exceed the adjustment ability of the liver. As the article in Su Wen Liu Jie Zang Xiang Lun says: "Liver is the root of extreme stress", it is clearly pointed out that liver dysfunction is an important cause of fatigue. The liver stores blood, governs the drainage, and the liver can store the soul, which is closely related to the spirit and can affect psychological activities. Excessive nerve activity will affect the liver, thus reducing muscle activity. The main muscle of the liver, the muscle is connected to the joint, "the muscles belong to the joint." Tendon is the movement of the body caused by muscle force. "Tendon, meat moves."
due to liver injury and yin deficiency, this syndrome is characterized by fatigue and fatigue, weak limbs, reduced exercise, or low fever, dry mouth, five upset eyes, red eyes and irritability, red tongue or thin fur, and thin or slippery pulse. Nourishing the liver is the best choice to eliminate fatigue and preserve health. Radix Rehmanniae, Fructus Lycii, Fructus Corni, Radix Scrophulariae, Poria, Alismatis Rhizoma, Semen Ziziphi Spinosae, Bupleuri Radix, Radix Paeoniae Rubra, Carthami Flos, Radix Glycyrrhizae Preparata, etc. Radix Rehmanniae, Fructus Lycii, Fructus Corni and Radix Scrophulariae in the prescription nourish yin and liver; Poria cocos and Alisma orientalis can eliminate dampness, strengthen the spleen and nourish the liver, and take the function of Poria cocos to generate liver and eliminate dampness, and Alisma orientalis can promote diuresis and relieve heat; Ziziphus jujuba seeds nourish yin and soothe the nerves; Chaihu soothes liver qi, which is a medicine for inducing menstruation; Radix Paeoniae Rubra and Flos Carthami promote blood circulation and soften the liver, take Flos Carthami to nourish blood and soften the liver, and Radix Paeoniae Rubra cool blood and soften the liver; Radix Glycyrrhizae Preparata can regulate and tonify, ease the properties of drugs, and reconcile various drugs. If the patient is injured by alcohol, Flos Puerariae Lobatae and Fructus Aurantii Immaturus are used to relieve alcoholism and invigorate the spleen. All kinds of drugs play the role of nourishing yin and softening liver, relieving fatigue and waking up.
3. Treating from the heart, nourishing the heart, calming the heart, dispelling fatigue and benefiting the mind, mainly treating heart injury fatigue syndrome
Heart injury fatigue syndrome is mostly caused by excessive planning, heavy work pressure, fast pace, noise or tension. This syndrome is disturbed by the heart, and the body has no owner. It can be seen that the face is dull, fatigue is not resistant to fatigue, and fatigue is relieved after rest, and even palpitations and dreaminess. The tongue coating is thin and white or slightly red at the tip, and the pulse is thin and smooth. The medicines are Coptidis Rhizoma, Bulbus Lilii, Concha Margarita, Os Draconis, Zibei Tooth, Semen Ziziphi Spinosae, Cortex Albizziae, Poria, Radix Curcumae, Bupleuri Radix, Rhizoma Chuanxiong, Radix Salviae Miltiorrhizae, Radix Glycyrrhizae Preparata, etc. In the prescription, Coptidis Rhizoma and Lily clear the heart and soothe the nerves, mother-of-pearl, keel and purple scallop teeth soothe the heart and soothe the nerves, Semen Ziziphi Spinosae nourish the heart and soothe the nerves, Cortex Albizziae relieve the depression and soothe the nerves, soothe the spleen and soothe the nerves, Radix Curcumae dissipate phlegm and relieve the depression, Radix Bupleuri soothe the liver and relieve the depression, Rhizoma Chuanxiong and Radix Salviae Miltiorrhizae promote blood circulation and relax the heart, and prepare Radix Glycyrrhizae to soothe the heart and soothe the nerves, and harmonize all the medicines. All kinds of medicines play the role of nourishing and calming the heart, eliminating fatigue and benefiting the spirit.
4. Treating from the kidney, strengthening the kidney, strengthening the essence, removing fatigue and refreshing, and mainly treating kidney injury fatigue syndrome
Kidney injury fatigue syndrome is caused by multiple factors, such as physical and mental exhaustion. This syndrome is due to kidney injury and yin deficiency, and the limbs are not nourished. It can be seen that the limbs are sore and lazy, tinnitus, mental drowsiness, memory loss, or soreness of the waist and knees and heel pain. The tongue is pale, with thin or red fur, and the pulse is thin or moist. Cordyceps sinensis, a folk prescription, should be used to stew turtles: Cordyceps sinensis is rich in essential amino acids and trace elements, such as zinc, chromium and manganese, which can promote the synthesis of protein, exert special physiological functions, and have the effects of nourishing the waist and kidney, reducing liver fire and treating lumbago and leg pain. Formula: 3 grams of Cordyceps sinensis from Fulinmen, 5 grams of Chuanxiong, 1 grams of Epimedium, 12 grams of Cistanche deserticola, 15 grams of Fu Ling, and about 3 grams of a turtle are selected. Practice: Wash all the materials and put them into the pot, put some water, simmer for 3 hours, and season. Efficacy: this recipe has good effects of tonifying kidney and promoting blood circulation, and can achieve remarkable curative effect if taken continuously for 1 days. 1. Obesity
Symptoms: metabolic syndrome
Recommended methods:
① Sanzi Yangqin Decoction (radish seeds, crisp seeds and mustard seeds),
② Radish (carrots are not radishes),
③ Oolong tea, green tea, and mustard seeds. Kidney deficiency
The kidney is the main bone to produce marrow, and the brain is the marrow sea
Recommended methods: Nuts (best eaten in the morning), walnuts and lotus seeds (improving oxygen supply to the brain and controlling dementia)
3. People with guilty hearts
Normal electrocardiogram ≠ normal heart
It is not necessary to be tired until they are in a state of heart disease
Recommended prescription: Eat well)
4. Female
① Fatigue caused by congestion (poor blood circulation, mainly pelvic cavity),
Symptoms: abdominal and waist pain, constipation,
Recommended method: lying like a bow and sticking a plaster on the belly button (it is very important for women to keep warm)
② Fatigue caused by anemia,
Symptoms: dizziness. The tonic medicine is six times as much as the blood tonic medicine, and Astragalus membranaceus is six times as much as Angelica sinensis)
③ Hypothyroidism (hypothyroidism or hypothyroidism) < P > Symptoms: bloated, obese < P > Recommended methods: kelp, laver, relieving fatigue "feeling tired" may be the most common problem people tell doctors. But experts believe that many people refer to "drowsiness" as "fatigue". There is a difference between the two. Fatigue is a feeling of laziness that can't be eliminated no matter how long you sleep. When a healthy person feels groggy during the day, it is either because of lack of sleep or because of poor sleep quality. With these differences in mind, the following suggestions will help you to eliminate fatigue.
First, get enough sleep
Most adults need to sleep for 6-8 hours every night. Ironically, some people sleep too much, thinking that the more the better. As a result, they sleep over and over again, which means the quality of sleep is poor.
how to determine the sleep time? Expert advice: go to bed at normal time in the first week; Put off going to bed for one hour in the second week; In the third week, I went to bed one hour earlier than normal. After three weeks, think about which week you can fall asleep within 5 ~ 3 minutes after going to bed, and wake up with a fresh mind. When you wake up, you will naturally rather than be awakened. This week's sleep time is most suitable for you.
Among hundreds of body rhythms that reflect our feelings, one is the sleep-wake cycle. In addition, the release of cortisone hormones is also related to sleep. Before going to bed, the cortisone level decreased; It rose to normal again before waking up. If you change your sleep habits, such as working at night or traveling to another area, you will be unable to sleep and sleepy when you wake up because of the confusion of sleep-wake cycle and cortisone release. This situation will take a few days to correct.
Second, arrange your diet reasonably
Eating too much lunch causes fatigue. Because too much food transfers blood and oxygen from the brain to the digestive tract. In this way, the head will be dizzy.
High-fat food and refined sugar are two major criminals. Fat takes longer to convert into energy than other nutrients, while refined sugar will lead to a sudden peak of insulin, followed by a sharp drop in blood sugar. If this peak state and trough state continue to circulate, headaches and fatigue will occur. In order to solve this kind of problem, we can eat complex carbohydrates (such as whole grain bread) and unrefined sugar (such as fruit) instead.
A full lunch will make you sleepy, but a full meal at night will have the opposite effect. It will keep your digestive system working and make it difficult for you to fall asleep.
3. Intake sufficient vitamins and iron
At present, the role of science in vitamins is not completely clear, but the lack of vitamins does affect the degree of human fatigue. Water-soluble C and B vitamins are most easily lost from the body, so they need to be supplemented, and women of childbearing age should also pay attention to supplementing iron.
The more vitamins, the better. Too many vitamins can cause poisoning, such as too many vitamins A and D that the body can't excrete. Therefore, taking vitamins must follow the doctor's advice.
Fourth, look for the potential causes of fatigue
Caffeine Your body will be dependent on caffeine, and you will feel tired when you miss your hobby.
Smoking will reduce the oxygen consumption of the body and the level of vitamin C, so it will weaken people's energy.
Both antihistamines and drugs for controlling hypertension and heart disease can cause drowsiness. Every time you take a medicine, you should first ask about its side effects.
5. Exercise actively
Why do most people feel lazy at noon? One of the reasons is that a low point of the sleep-wake cycle is at noon. At this time, it is good to go out for a breath of fresh air and walk around. Exercise will speed up the flow of oxygen in the body and mind, thus speeding up the circulation and making people active. It's good to exercise at light to moderate intensity for 2 to 4 minutes every day. It will also help you not to doze off at noon.
and some people think that fatigue is beneficial, just like batteries need to be recharged. Scientific point of view holds that fatigue is a sign of the repair of some organs of the body and the only way for the body to recover. So the best way to get tired is to have a rest so that the body can handle its own affairs. 1. drink iced coffee
strong sunlight will damage the skin. drinking iced coffee will not only feel super cool, but also the caffeine in it can protect the skin from ultraviolet rays and reduce the risk of DNA damage and skin cancer. Dr David Groto, an American nutrition expert, suggested that it is best to add a small piece of dark chocolate to coffee, which can enhance the vascular function by 129%.
2. Eat beef in moderation
People who like to eat meat are happier. If they eat 2-3 pieces of beef every day, they can also provide the body with omega-3 fatty acids that are good for heart and brain health and mineral zinc that strengthens bones. However, if you eat barbecue, it is best to roast the meat in a microwave oven until it is half cooked, and then roast it with charcoal fire, which can reduce carcinogens.
3. Have fun drinking sparkling wine
There are many fruit-flavored sparkling wines on the market, which are not only delicious and suitable for drinking in summer, but also made from red wine and fruit juice. Red wine contains resveratrol, and fruit juice is rich in antioxidants, which can promote cardiovascular health.
4. Watching hilarious movies
Laughing helps to reduce the level of cortisol, a harmful stress hormone in the blood. Studies have shown that movies that can make people laugh constantly can relax and expand blood vessels in just 15 minutes, and the elasticity is better, thus preventing the occurrence of heart disease.
5. Take a nap at noon
Churchill, Kennedy and Einstein all loved taking a nap. Frequent siesta not only enhances memory and learning ability, but also reduces the death rate of heart disease by 34%.
6. Go shopping when you have nothing to do
Shopping is a good aerobic exercise, which can not only exercise leg strength, but also help burn calories. American studies have found that walking for three hours a week can make brain cells more active.
7. Have sex regularly
People who have sex frequently not only sleep better, have less pain and have stronger immunity, but also have lower blood pressure than those who have less sex, which reduces the risk of heart disease by half. "Office workers" often sit for hours or even more, which makes them often in a state of fatigue. Clinical studies have found that if a person is in a state of fatigue for a long time, his circulatory system, digestive system and motor system will be affected. In the long run, diseases will come uninvited.
So, how can office workers get rid of fatigue? To this end, experts teach us a set of secrets. People who often sit in offices can recover from fatigue in time as long as they exercise and live in the following ways.
1. Spiral twist: straighten your legs, and keep your right leg straight while crossing your left leg; The upper body is twisted to the right hand, and the left elbow is close to the right knee. At this time, you will feel the muscles of the waist are being twisted. This action will help you get rid of the trouble of backache. It is recommended to hold on to each side for 1 seconds, and each group of actions should be repeated 3 times.
2. butterfly stretching: sit down, put your feet together, hold your toes with both hands, let your upper body lean forward slowly, bend from your hips, press your legs with your elbows, and stretch the muscles inside your thighs. This action can fully relieve leg pain and exercise muscles. It is recommended to hold for 8 seconds and repeat twice.
3. Leg-pulling in horizontal position: After preparing for the lying posture, lift your legs and put your hands around the reverse side of your knees; Exert your arm and feel the whole body lift up until the leg ligament is fully stretched to the maximum position. This action can stretch the thigh ligament that we don't often participate in sports. It is recommended to hold for 1 seconds and repeat 4 times.
4. Shoulder pull: Stand upright, grab the elbow of the opposite arm from the outside and the back with one hand and pull it to the opposite side of the grabbed arm. This action can relieve the pain of deltoid muscle and triceps muscle, and also improve the muscle tension of neck. It is recommended to hold for 1 seconds and repeat 3 times.
5. Chest stretching: make full contact with fixed points such as doorframes with your hands and upper arms, keep your elbows and shoulders on the same level, do not pull your body forward too much, and fully tighten your chest. It is advisable to have no abnormal pulling force on your shoulders. This action can stretch the chest muscles and quickly eliminate lactic acid in the chest muscles. It is recommended to hold for 12 seconds and repeat for 3 times. People who are tired should pay attention to the following points:
1. Maintain good work and rest habits and try to avoid staying up late.
2. Eat less spicy or irritating food.
3. Take an active part in outdoor sports.