1, the speech time should not be too long and the voice should not be too high. Especially when you have a cold and are tired, don't shout loudly;
2, try to eat less spicy food, do not smoke, do not drink. It is best to often use the Chinese medicine boat-fruited Sterculia to soak in water for tea;
Second, pay attention to lower limb protection. The leg muscles are in a state of tension for a long time, and the blood circulation is not smooth, which easily leads to fatigue and soreness of the lower limbs. Usually should pay attention to:
1, reduce the standing time and walk slowly during the lecture;
2. Strengthen physical exercise, such as playing Tai Ji Chuan, doing gymnastics and walking.
Soaking your feet with hot water before going to bed at night can not only dredge the blood vessels of lower limbs, relieve fatigue, but also let you sleep peacefully.
Third, pay attention to the protection of the neck and lumbar spine. Sitting at a desk for a long time is prone to cervical and lumbar spondylosis and hemorrhoids, and preparing lessons or correcting homework at a desk is also prone to physical weakness, decreased vision, work stress and insomnia. Usually pay attention to: the time at the desk should not be too long, and do some exercises such as chest expansion, waist twisting and limb movement in the middle. When eyes are tired, you can move your eyes up and down or left and right, or stand on the window or balcony and overlook, which can relieve fatigue.
Fourth, pay attention to nutrition regulation. Teachers' brain cells are very active, which requires cells to have more nutrients, such as protein, vitamins and trace elements. Foods rich in these nutrients include sesame, peanuts, walnuts, almonds, fish, shrimp, beans, pumpkins and fresh vegetables.
In addition to these daily health care precautions, you can also do some small exercises to steal time from work, not delay work, and exercise at the same time.
1, comb your hair
Brush from the forehead to the top of the head to the back with a wooden comb, and gradually accelerate. Don't use too much force when combing, so as not to cut your skin. This can stimulate scalp nerve endings and head acupuncture points, promote local blood circulation, and achieve the effects of eliminating fatigue, strengthening body and promoting hair growth, which is especially important for mental workers.
2. Play with your head
Sitting in a chair, pressing two ears with the palm of your hand, and tapping your brain with your index finger, middle finger and ring finger, you can hear the sound of banging. Play 10~20 times a day, which can relieve fatigue, prevent dizziness, strengthen hearing and treat tinnitus.
Step 3 practice your eyes
When working with your eyes, look out of the window every half hour 1 minute, and then blink several times to have a rest. You can also do eye movements. This will help to relax eye muscles and promote eye blood circulation.
4, empty grasp
Repeated grasping and pinching of hands in the air can not only make hands flexible, improve upper body blood circulation, but also eliminate scapulohumeral periarthritis, cervical spondylosis and migraine, especially for scapulohumeral periarthritis.
5, toe tip
Usually in work and life, especially when the lower limbs are sore and weak after sitting for a long time or standing for a long time, you can use the method of tiptoe to keep fit. Because, the contraction and extrusion of the muscles behind the legs when tiptoeing will promote the blood return of the lower limbs of the exerciser, accelerate the blood circulation, and prevent the varicose veins and skin pigmentation of the lower limbs.
Step 6 stretch
When the body is in a posture for a long time, the veins of muscle tissue will accumulate a lot of blood. At this time, stretching will promote the relaxation or contraction of most muscles in the whole body. In just a few seconds of stretching, a large amount of congestion is washed back to the heart, which can greatly increase the circulating blood volume and improve blood circulation.
7, facial movement
During the break, open and close your mouth as much as possible to drive all the muscles on your face and even your scalp to do rhythmic exercise. It can accelerate blood circulation, delay the "aging" of various local tissues and organs, and make the mind clear.
8. gnash one's teeth, especially because he is angry at not getting what he wants
Gnashing can pull the muscles of the head, promote blood circulation in the head, and then wake up the brain and enhance memory.
9. shake your head
The neck is composed of cervical joints, blood vessels and muscle ligaments. Shaking your head can make these organizations move. This can not only increase the blood supply to the brain, but also reduce the possibility of cholesterol accumulation in the carotid artery, thus helping to prevent stroke, hypertension and cervical spondylosis.
10, confused
In the ear, there are also nerve endings of all human organs gathered in the ear. Rubbing ears can stimulate various organs through nerve endings, promote the circulation of blood and lymph and the metabolism between tissues, adjust the mechanism of human viscera, improve the body and achieve the function of strengthening the body.