How Programmers Can Prevent Mental Fatigue: Snack on Some Nuts in the Afternoon

How Programmers Can Prevent Mental Fatigue: Snack on Some Nuts in the Afternoon
A doctor friend offered some advice to help combat afternoon drowsiness and prevent mental fatigue. The key lies in balancing the body's acid-alkaline levels. Overuse of the brain or physical exhaustion can make bodily fluids more acidic. Prolonged acidity in the blood may lead to degeneration of brain nerve functions. Therefore, it's recommended to consume more alkaline foods such as kelp, leafy greens, citrus fruits, legumes, and tea, while reducing intake of acidic foods like meat and sugar.

　　To restore energy and vitality, programmers are advised to snack on dried nuts during afternoon tea—such as peanuts, cashews, almonds, and walnuts. These are rich in vitamin B, vitamin E, protein, essential fatty acids, and minerals. Also beneficial are fruits high in vitamin C. At breakfast, lunch, and dinner, increase intake of vegetables like tomatoes and cauliflower. Avoid heavy meals with excessive meat and fried foods, as they can make you feel sluggish and mentally dull.

　　In daily diet, include brain-boosting foods. Glutathione in proteins helps enhance brain cell activity—liver and fish are excellent sources. The brain also favors lecithin, which boosts memory. Egg yolks and soybeans are rich in lecithin, and their absorption is enhanced when paired with foods containing coenzymes, such as carrots and leafy greens. Additionally, ingredients like gastrodia, Chinese yam, and ginseng can be used in soups to support cognitive function.

　　Drinking tea can also help reduce fatigue. Programmers may prepare a brain-boosting tea using wolfberry, schisandra, tangerine peel, dwarf lilyturf root, and longan aril. Alternatively, chrysanthemum steeped in green tea is also effective—though the brew should not be too strong. Moreover, practicing the "Five Animal Frolics" (Wu Qin Xi) can help unblock meridians and delay brain aging.

Eye Exercises
Eye exercises are a massage technique developed from traditional Chinese medicine, integrating principles of acupressure, meridian theory, and physical therapy. By massaging acupoints around the eyes, these exercises promote blood and qi circulation, improve nerve nutrition, and help relieve ciliary muscle tension or spasms.
Eye exercises should be properly understood as a form of ocular health massage. When combined with the relaxed, calm, and natural mindset of qigong practice, their effectiveness is significantly enhanced.

IT professionals, who spend long hours using their eyes at work, should not only look into the distance or close their eyes to rest but also perform eye exercises regularly.
You may sit or lie down comfortably with your eyes gently closed. Then massage the acupoints around the eyes in sequence. Ensure accurate point location and use gentle, slow movements, aiming for a mild sensation of soreness or fullness in the area.
Below are detailed instructions for the four main steps of eye exercises:

1. Press and rub the Tianying acupoint: Use both thumbs to gently press and rub the Tianying points (below the inner end of the eyebrows, at the outer upper corner of the eye socket). The other four fingers should be spread and curved like a bow, supporting the forehead. Rotate in rhythm with music—one full circle equals one beat, for a total of 64 beats. Change rotation direction every 8 beats.

2. Press and squeeze the Jingming acupoint: Use the thumb of one hand to press the Jingming point (at the inner corner of the eye, close to the bridge of the nose). Press downward first, then squeeze upward—one press and one squeeze make one beat, for a total of 64 beats.

3. Rub the Sibai acupoint: Use the index fingers to rub the Sibai points (one finger-width directly below the center of the lower eye socket). Place the thumbs in the hollows of the jaw for support. One full rotation equals one beat, for a total of 64 beats. Change rotation direction every 8 beats.

4. Press the Taiyang acupoint and circle the eye socket: Use the thumbs to press the Taiyang points (one finger-width back from the midpoint between the outer end of the eyebrow and the outer corner of the eye). Then, use the inner side of the bent second joint of the index finger to gently scrape around the eye socket in a circular motion: from inner upper → outer upper → outer lower → inner lower. This stimulates acupoints around the eye, including Zanzhu, Yuyao, Sizhukong, Tongziliao, Qiuhou, and Chengqi.
   These exercises are beneficial for pseudomyopia and for preventing the progression of myopia.

Stretch and Feel Better: McKenzie Method Fitness in the Office (ZZ)
People who work at desks for long periods often experience this: after working for a while, a good stretch makes you feel much better. In fact, this is an important fitness method known as the McKenzie Method, named after Robin McKenzie of Australia, who developed it. The core principle is to perform movements that are opposite to your working posture.

　　Prolonged forward-bending and sedentary postures are among the main causes of neck, shoulder, and lower back pain—especially among white-collar workers engaged in desk-based tasks. Maintaining correct posture and doing targeted exercises can relieve fatigue and prevent these conditions. Office spaces are often small and work is intense, leading people to adopt postures such as head-down, rounded shoulders, bent elbows, slouched back, and bent legs. Maintaining such postures for long periods can overwork certain muscles while leaving others underused and weakened, resulting in poor sitting posture, muscle soreness, and eventually cervical or lumbar spine problems.

　　In the office, take advantage of work breaks to perform the following movements 10–15 times. With consistent practice, you'll achieve surprising results.

　　Stretching (like a yawn): Sit on a chair and extend your limbs as far as possible. Arch your chest, lift your head, and coordinate with deep inhalations and exhalations. This relaxes tense muscles and activates relaxed ones, promoting blood circulation.

　　Desk push-ups: Place your hands on the edge of a desk, keep your legs straight and together, and let your body form an incline with the desk (adjust the angle based on your strength). Bend your elbows to lower your body, bearing your weight on your arms, then push back up. This strengthens upper limb muscles and prevents arm fatigue.

　　Hand clasp and wrist rotation: Interlace your fingers and stretch your palms downward or forward several times. Then rotate your wrists. Finish with a few hand-rubbing motions. This exercises the fingers and wrist muscles.

　　Neck rolling: Perform several head nods and lifts, followed by side-to-side turns. Neck muscles are often in a static state during work. Neck rolling alternately contracts and relaxes these muscles.

　　These exercises can be done individually or in combination. Choose movements that counteract your working posture. The number of repetitions can be adjusted based on break length and personal comfort. Generally, 10 minutes is sufficient. After finishing, use activities like drinking water or going to the restroom as cool-down exercises.