【Best seller】A doctor teaches how to relieve fatigue from mind and body
This time, I would like to introduce a Dr. Kobayashi’s best-selling book, “The Autonomic Nervous System Master Doctor’s Guide to Relieving Tiredness in Body and Mind”.
This book introduces simple tips to boost your own immunity based on the three basics of diet, exercise, and sleep.
Today, I would like to introduce some of the ways to boost your immunity that are described in the book, and I hope that you will try even one of them in your daily life.
There are three main things that I will introduce today.
1 Things to do in the morning
2 Things to do in the afternoon
3 Things to do at night.
1. Things to do in the morning
・Stretch
・Drink miso soup
・Express gratitude
Stretching
Advantages
(1) Stretching in the morning promotes blood circulation and blood flow, and wakes up the whole body slowly.
(2) The autonomic nervous system is stabilized and the sympathetic nervous system works well during the daytime, allowing you to have an energetic and toned day.
(3) The sympathetic nervous system works well during the day so that the parasympathetic nervous system can work easily at night, allowing for a good night’s sleep.
The key to stretching in the morning is not to get up suddenly when you wake up, but to stretch while still under the covers.
The benefits of drinking miso soup
(1) The autonomic nervous system, which manages the body’s internal clock, is regulated, metabolism and hormone secretion are improved, and both mind and body become more energetic. 2.
(2) Metabolism is increased, you become less likely to gain weight even if you eat, and your intestinal environment improves.
Gratitude
Benefits
Gratitude stabilizes the autonomic nervous system.
Things to do at noon
・Eat a good lunch.
・Do not use your head
∙ Drink milk tea and take a nap
Eat a good lunch.
The idea of forcing yourself to eat something you dislike but want to eat can lead to poor physical condition and stress, which is detrimental to the intestinal environment.
Eating what you want to eat and what you find tasty improves blood flow, metabolism, and prevents weight gain.
Do not use your head
Do things that require the use of the mind in the morning, and in the afternoon, when the sympathetic nervous system begins to decline, do mechanical tasks that can be done without deep thought.
Drink a cup of milk tea and take a nap.
If you must use your brain in the afternoon, you can restore brain energy by drinking milk tea and taking a nap.
The nap should definitely be no longer than 30 minutes.
Things to do at night
∙ Choose black food over white food.
・Walking after dinner
・Take a spoonful of oil before going to bed.
Choose black food over white food.
Brown rice and rye bread are high in fiber.
Fiber helps clean out the intestinal lining and clean out the bowels.
The digestive system is active at night when the parasympathetic nervous system is dominant, so it is best to consume fiber at night to regulate the intestinal environment.
Walking after dinner
Moderate exercise at night improves blood flow, reduces stiff shoulders and back pain, and improves the quality of sleep.
A good exercise routine is to walk slowly for 30 minutes to an hour from after dinner to one hour before bedtime.
Take a spoonful of oil before going to bed.
A spoonful of high quality oil is very good for improving the intestinal environment and balancing the autonomic nervous system.
Drinking oil acts as a lubricant in the intestines, coating the stools and making them easier to release.
Finally, there are three common things to do in the morning, afternoon, and evening.
Drink water before meals.
Benefits of drinking a glass of water before meals.
・Reduces drowsiness and fatigue after meals.
Increases the movement of the intestines
・Reduces binge eating and drinking
