伦敦南部圣乔治医院首席营养师凯瑟琳-柯林斯说:“如果没有足够的液体摄入量,血压会下降,向大脑中输入氧气的速度会减慢,这会让你感觉疲惫。”
The amount of fluid needed depends on the individual, but you should aim to pass urine at least three times a day. Between six and eight glasses of water-based drinks – including tea and coffee – a day are recommended.
每个人需要的液体量都不同,但是一天至少要排尿三次。推荐每天喝上六杯到八杯饮料——包括茶和咖啡.
‘Coffee is often vilified but the caffeic acid it contains is a great way to instantly increase alertness and blood pressure,’ says Collins.
“咖啡经常被人误解,但是咖啡里包含的咖啡酸是立即提升机敏性和血压的绝佳方式,” 柯林斯说。
DON’T have a nightly glass of wine
不在夜间喝酒
‘Alcohol has a dehydrating effect,’ says Collins. ‘Added to that, the chemicals in alcohol disrupt your sleep cycle, preventing you from entering deep sleep.’
“酒精能脱水,” 柯林斯说。“除此之外,酒精中的化学物质会扰乱你的睡眠周期,阻止你进入深度睡眠。”
VITAL VITAMINS
二、重要的维生素
DO take a magnesium supplement
补充镁元素
‘Magnesium plays a vital role in maintaining blood glucose levels, muscle health,’ says nutritional therapist Dr Elisabeth Philipps. ‘A deficiency can leave you feeling lethargic.’ Magnesium is found in leafy vegetables and nuts, but a supplement can help. Take between 200mg and 400mg a day.
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