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  • Foods to reduce muscle pain Helps reduce office syndrome symptoms

    Foods to reduce muscle pain Helps reduce office syndrome symptoms

    Foods to reduce muscle pain Helps reduce office syndrome symptoms.

    muscle pain Can happen to anyone Especially people who use their bodies heavily, such as people who exercise or those who have to sit or stand for long periods of time. Recommended foods to help reduce muscle pain and reduce inflammation. With natural food sources, suitable for people with office syndrome. Can help reduce inflammation.

    You did not wake up today to be mediocre

    5 food sources to reduce muscle pain

    1. Peas, almonds, black beans, spinach

                         It is considered a food high in magnesium and omega-3, which can help repair muscles. Reduce pain and inflammation in the muscles.

    2. Coconut water

                         High in potassium Which potassium is very necessary for muscles. Because it can help prevent cramps and help with muscle aches after exercise.

    3. Ginger

                         There is a substance called curcumin which has properties similar to anti-inflammatory drugs. It can help reduce sore muscles after heavy exercise.

    4. Strawberry

                         Helps the body receive antioxidants. and can help reduce inflammation that occurs

    5. Salmon

                         Salmon meat has protein, omega 3 and antioxidants. All the nutrients in fish are considered to play a huge role in helping reduce muscle pain. Helps prevent pain It also helps restore and repair muscles that are worn out from use.

                         You should eat food from all 5 food groups สมัคร ufabet It is important to improve, change, and correct various postures in your daily life to be correct and appropriate. Change postures often to make muscles Got to relax a bit.

    How to reduce muscle soreness after exercise

    When you try a new exercise, lift heavier weights or run steeper hills, your muscles experience strain and micro-tearing at the cellular level, which can cause them to become sore.

    Thankfully, there are ways to prevent and treat muscle soreness. Foam rolling, stretching and eating foods with anti-inflammatory properties can help reduce pain, alleviate discomfort and get you back to your favorite exercise.

    Make sure to stretch

    Stretching is an important recovery step in reducing muscle soreness and preventing injuries. Muscles can’t react to changes in exercise or intensity effectively when they are tight, but stretching before you work out can help muscles move more effectively.

    Static stretching, or holding a stretch without movement, can done before exercise, but is most important after activity.

    Kinetic stretching, or warming up muscles with movement, is also beneficial. Your muscles will get the most benefit when you combine kinetic stretching with static stretching.

  • Sleep is a matter close to you that should not overlook

    Sleep is a matter close to you that should not overlook

    Sleep is a matter close to you that should not overlook.

    Sleeping is an important routine for maintaining health. The same goes for eating well and exercising. Data from the United States Centers for Disease Control and Prevention (CDC) reveals that one in three adults in the United States sleeps less than 7 hours. On the occasion of World Sleep Day, we would like to give two reasons. That we should give importance to sleep Let’s tell everyone.

    “Quality sleep There’s more to it than just timing.”

    1. Duration Duration)

    Quality should include adequate duration. Feel refreshed the next day. The appropriate length of sleep varies according to age. Adults should get 7 – 9 hours every night.

    2. Continuity (Continuity)

    Starting from the time you go to bed until you fall asleep until you wake up. Quality sleep must be continuous. Do not wake up during for more than 20 minutes and have good overall efficiency (Sleep Efficiency, SE) to enter the deeper sleep process better.

    3. Depth

    During this period, the frequency of brain waves drops into the delta wave range (Delta Waves), which are the slowest brain waves. The frequency is approximately 0.5-4 cycles per second. This is the time when the body will secrete growth hormone (Growth Hormone) or hormone that slows aging. that helps restore and strengthen the body’s functions.

    Sleep is the foundation of good health.

    1. Helps with brain health

    Sleep plays an important role in removing waste from the brain. Because the brain does not have a lymphatic system (Lymphatic System), the brain eliminates waste through the brain cleansing process (Glymphatic System). This process must be done during and will be most effective during deep sleep (Deep non -REM Sleep) because during this period the cells in the brain shrink by 60%, creating space for cleansing. An important waste product that is eliminated from the brain is ß-amyloid, a type of protein. which is the main component of Amyloid Plaque, a major cause of Alzheimer’s disease.

    2. Promote memory and learning

    deep sleep It is important to the learning process (Cognitive Function) including memory (Memory), language (Language) to the expression of behavior (Behavior) and emotions (Mood). Helps organize memories in the brain better Link old and new memories together. If you’re sleep-deprived, your ability to learn is reduced by as much as 40%. patterns change with age. When people are over 60 years old, they will lose more than 70% of their deep compared to people aged 18-25 years. This is the reason why Why do elderly people have memory problems?

    3. Helps the functioning of the immune system

    during sleep The body secretes proteins that are related to the specific immune system (Adaptive Immunity) to fight various pathogens. The same is true for recording memories in the brain. ufabet https://ufabet999.app helps the immune system recognize and recognize foreign substances. And if you less than 4 hours, the work of natural killer cells or Natural Killer Cells (NK Cells) will decrease by as much as 72%, including the creation of antibodies (Antibodies), which have properties to fight against foreign substances. also decreased When sleeping less than 4 hours

    4. Reduce the risk of obesity

    People who sleep less than 5 hours have a 1.55 times greater risk of obesity due to the hormone leptin. or hormones that make you feel full are reduced On the contrary ghrelin hormone (hormone that stimulates hunger) and the hormone cortisol (Stress hormones) increase, stimulating those who don’t get enough to have more appetite. Those who slept less than 4 hours tended to eat an additional 300 kilocalories per day.

    5. Reduce the risk of various chronic non-communicable diseases.

    In addition to the increased risk of obesity, If you less than 4 hours, there will be an increase in various inflammatory substances in the body such as TNF-alpha, IL-6, etc., which are the cause of chronic non-communicable diseases. (Non-communicable diseases or NCDs) People. Who less than 5 hours have a 1.48 times increased risk of diabetes, 1.32 times higher blood pressure, and 1.37 times higher risk of heart disease, as well as sleeping less than 7 hours increases the risk. Stomach cancer 2.22 times, pancreatic cancer 2.18 times, esophageal cancer 1.63 times due to decreased NK-cell function, which has an important role in resisting cancer.