How to keep healthy and comfortable in winter vacation? Winter is a busy and exciting season. As the year is approaching, our holiday is getting closer and closer. But also during this period, we have many distractions to do to see how to keep healthy and comfortable during the winter vacation.

How to keep healthy and comfortable during winter holidays 1 Diet and exercise skills

Although winter may increase the risk of weather-related injuries, the biggest risk to our overall health is the lack of attention to diet and exercise habits. During the holiday, we found ourselves so busy making travel plans, completing work tasks, buying and packaging gifts that we wanted to finish everything on the list that we forgot to give priority to our health habits.

Holidays seem to have an adverse effect on our health habits. The cold and unpleasant weather make it difficult for us to find the motivation to go to the gym or exercise outdoors. At the same time, spending more time indoors means that many of us eat more than other times of the year. Over time, this combination will rapidly increase our weight and reduce our happiness and self-esteem.

It is necessary to keep proper diet and exercise habits to prevent diseases. It is estimated that as many as 20% of the population suffers from cold or flu every year. Compared with any other season, the possibility of catching cold and flu in winter is higher. Here are some winter diet and exercise skills to teach you how to stay healthy in the cold winter:

1, curb your thirst for carbohydrates

Cold seasons often ignite our desire for more carbohydrates and comfort food. Why? After you eat this type of food, your serotonin level will rise, making your brain think you are happier. As time goes on, your thirst for carbohydrates becomes stronger and stronger.

To solve this problem, you can try to eat breakfast rich in protein, which will make you energetic all day. If you still crave sweets or carbohydrates in the afternoon, make sure you have low-fat and healthy snacks at hand. However, if possible, finding a way to increase serotonin levels without eating is the best way to overcome the craving for carbohydrates.

2. Add omega-3 fatty acids.

Omega 3 fatty acid is a healthy fat, which naturally exists in many foods, including fish, plant seeds and nuts. Omega 3 fatty acids help relieve joint pain and stiffness because they are natural anti-inflammatory drugs. Studies have also shown that omega-3 fatty acids help to reduce the level of depression, and people usually feel depressed in shorter winters.

Step 3 cook with mushrooms

Several kinds of mushrooms have the health function of enhancing immunity. That's because mushrooms contain natural antibiotics. This makes them also have medicinal value and helps us to resist many diseases. Next time you go shopping, be sure to store all kinds of food, such as Pleurotus ostreatus or shiitake mushrooms, and add them to this winter's food.

Step 4 eat more fiber

Soluble fiber in apples, oats and nuts is one of the important ways to reduce inflammation and enhance immune system function. Soluble fiber also helps to lower cholesterol levels in the body, help to lose weight and prevent diabetes. This is a particularly important winter health reminder for the elderly who need a high-fiber diet to protect their digestive system.

5. Eat more green and orange vegetables.

Eating mainly dark green and orange vegetables and fruits is very important to ensure that you get healthy nutrition, sugar and fat. Spinach, cabbage, beets, pumpkins, carrots and oranges are all delicious in winter. There are many recipes that can also incorporate these foods into your regular winter diet.

Step 6 cook with spices

Onions, garlic, ginger and coriander are excellent choices to add flavor to your dishes. They can not only make food taste better, but also help to improve immune function. Turmeric is a spice used in traditional medicine in China and India. Its main active ingredient is curcumin, which is helpful to fight against many diseases including inflammation and heart disease, and can be used as a powerful antioxidant.

7. Plan exercises one week in advance.

Try to stick to the weekly exercise plan, so that you won't put off your daily exercise activities. On Sunday evening, write down the exercise plan for the next seven days. Choose your specific exercise plan, daily activities or exercises, and how long it lasts. Knowing what you are doing in advance every day will make it easier for you to stick to it. If possible, make a list of your exercise plans with your friends and encourage each other to stick to it and keep motivated.

8. Exercise at home

If you don't want to exercise outdoors, don't worry. There are many resources on the Internet to provide interesting sports videos and exercises. These resources provide various exercises, including yoga, strength training, aerobic exercise and other weight exercises. These resources allow you to enjoy yourself in the comfortable living room.

9. Get Wii Fit

Like online exercise videos, Nintendo Wii Fit is an interesting and convenient way to stay healthy and have fun in winter. Game equipment provides virtual exercises to guide users to do yoga, strength training, aerobics and other exercises. You can adjust at will to suit your personal goals, from cardiovascular improvement and disease prevention to muscle building and weight loss.

These diet and exercise skills are great, especially in winter, but they can also be used all year round. By reminding yourself that spring will come before you realize it, you will be motivated to pay proper attention to your body and health habits in winter.

Winter weather safety tips

Research shows that more preventable injuries occur in winter than in other seasons. This is mainly due to the weather conditions we face in cold months.

In addition, because we spend more time indoors, winter also increases the risk of family accidents, including fires and falls.

Besides, there are many festivals and parties in winter. However, these incidents also provide opportunities for dangerous behaviors such as drunk driving.

When our personal safety and the safety of people around us are threatened more, it is very important to be vigilant and cautious. Here are some winter safety tips:

1, check your vehicle.

On average, only a few hundred thousand people are injured in weather-related car accidents every year. So be sure to drive safely in winter. To a large extent, this means choosing tires suitable for local weather conditions.

In many areas, especially in elevated areas and mountainous areas, it is very dangerous to drive without proper designated tires in winter. In other areas where there are more rainstorms, it is also important to have tires that can resist water skiing. Make sure you know how to deal with a skidding vehicle, so that you won't lose control and bring danger to yourself and others.

Another simple but often overlooked thing is to make sure you have enough cleaning solution. As there is more and more salt and dust on the road, it is very important to have a clean windshield in winter to maintain maximum visibility.

Step 2 plan a safe trip home

There are many activities and festivals in winter, as mentioned above, leaving many opportunities for drinking. Before you leave home, you must make a plan to go home safely. Book a car/driver to pick you up at the appointed time and place.

3. Safely hang holiday decorations

During the Spring Festival, we always put up couplets and hang pines and cypresses. We must use ladders or stools under proper conditions and handle boxes and decorations stored in high places carefully. Make sure to unplug some unused appliances every night under safe conditions. Unless it is an LED lamp, it is easy to heat up and cause a fire.

4, careful use of heating equipment

If you live in a village like me, we like to use some equipment to keep warm in cold winter. However, without safe maintenance and use, space heaters, electric blankets and heating mats will all lead to serious fires. In order to reduce the risk of house fire, please use these devices before going to bed and unplug them before going to bed.

5. Install carbon monoxide and smoke detectors.

Winter is a very dry season, so most house fires occur in winter. Therefore, it is an important safety measure to take preventive measures to install and test smoke detectors. The risk of carbon monoxide poisoning will also increase with the extra time spent indoors, so make sure your carbon monoxide detector works properly.

6. Use handrails to maintain stability

Cold and humid weather will make the stairwell very slippery and dangerous. In order to prevent serious injury caused by falling, please use handrails and don't climb stairs quickly. This is especially important for the elderly who may have balance problems and may be seriously injured by falling. You can also set a good example for children with handrails.

7. Salt driveway and external stairs

Another way to prevent serious injuries is to sprinkle salt on the driveway and the stairs leading to home. In order to ensure the safety of you and your family, try to reuse salt. Although most shopping malls and shopping centers have taken adequate precautions, they should be careful when crossing the parking lot, because they may not always be completely soaked in salt.

Following these basic safety tips in winter can ensure that you and your family can enjoy your holiday safely and happily and look forward to sunny spring.

Tips on mental health and daily health

In addition to the possibility of personal injury and the reduction of fitness and eating habits, winter time also poses another threat to our mental health. This time of year will lead to an increase in depression, which will lead to a decline in our overall mental health. Although many people may feel slightly depressed or sad because of lack of sunshine, it is estimated that at least millions of people are affected by seasonal changes for a long time. This is also called seasonal affective disorder (SAD), which is more common in women than in men.

When our mental health is not up to its due level, we are more susceptible to stress and illness. In winter, it is as important as ever to adopt a comprehensive health approach, not only for our diet and physical exercise, but also for our mental health.

Here are some winter mental health and daily health tips to keep you healthy in the cold and dark season:

1, wash your hands often

This may sound ridiculous to you, but washing hands often in winter is absolutely necessary to keep healthy. It not only helps to protect your immune system and prevent you from catching flu and colds, but also protects people around you.

2. Go to the sauna or steam room.

If you start to feel depressed or stressed during and after the festival, steam rooms and saunas can help you. They can help tense muscles relax and relieve stress. High temperature can also help you exercise, which is a good way to detoxify and maintain your skin.

Step 3 take vitamin supplements

Taking a large amount of vitamin C in winter can help your body fight cold and flu symptoms. Vitamin d helps to supplement the lack of light in winter, but it is still important to bask in the sun. Vitamin D helps to absorb other important vitamins, such as vitamin A, iron and calcium.

Step 4 drink herbal tea

There are many kinds of herbal teas that can help you keep healthy. Herbal teas such as lemon and chamomile can relieve depression and anxiety by calming nerves and relaxing the body. They can also help you get a better sleep. Some herbal teas, such as green tea and Ruiz tea, are good antioxidants. In order to get the maximum benefit, we must look for organic tea made of high-quality raw materials.

5. Sleep longer and better

When the days get shorter, your body will naturally want to sleep longer and adjust its rhythm according to the time of day. Take advantage of the long night to relax and start to relax before going to bed. Go to bed as early as possible so that your body can get enough rest when it is most eager to rest.

Many people will choose to use the timed light box, which will gradually turn on when they get up. This will make your body feel like morning. Using this method means that over time, even if it is dark outside, you will wake up more easily.

Step 6 practice meditation and relaxation

When you begin to feel the depression, anxiety and stress in winter, it is important to know how to manage it in a healthy way. When the weather permits, walking outdoors will greatly improve your stress level, even if it is just walking around the block. When you feel anxious, you may also want to get into the habit of taking deep breaths. Meditation and mindfulness are also good ways to manage stress.

Sit in a dark room and close your eyes. Relax your muscles and focus on the present-empty all your thoughts.

Step 7 plan your vacation

Winter vacation is a good way to get rid of winter depression and charge healthily. Planning a warm holiday will help boost your spirits and give you something to look forward to.

Even if going on holiday is not in the budget, studying the ideal destination and browsing the tour package will make you feel better.

Plan a safe and healthy winter

If you add these suggestions slowly, some of them can be easily implemented in your daily life. Assessing your own health and happiness in winter will help you find out where you need to improve.

For example, if you realize that you have lost your eating habits and exercise habits, please start with these basic winter health secrets to keep you happy and active throughout the season. Remind yourself why you should stick to a healthy daily life-following these suggestions will make you more relaxed and interesting.

How to keep healthy and comfortable in winter vacation? 2. Precautions for keeping in good health in winter.

1. Breathing: chest breathing.

Everyone breathes about 17 thousand times a day, but most people are used to chest breathing, which is a relatively shallow way of breathing. In fact, abdominal deep breathing is the best way to relieve physical and mental stress, lower blood pressure, enhance endurance and relieve fatigue. Exercise abdominal breathing, you can put your hands on your chest and abdomen. When inhaling, try to keep your chest still. When exhaling, the abdomen will expand, and when exhaling, the abdomen will contract and spit it out.

2. Bathing: Time B is too long

If you are used to washing your hair several times a week, the sebum on your head will be easily lost, and the scalp will secrete more sebum to keep the oil balance and make your hair more and more oily. In addition, the bath time should not be too long, otherwise it will lead to dizziness and dry skin. Take a bath within 10 minutes in winter.

3, exercise: excessive warm-up.

Excessive warm-up before exercise will weaken muscle strength, which will not only be counterproductive, but also can not relieve the pain after exercise. Warm-up usually takes about 5 minutes, and it is best to extend it for 10~ 15 minutes in cold winter.

4, eating: too fast

Eating too fast will affect the digestive function, cause stomach pain and abdominal distension, and also lead to an increase in food intake and increase the probability of obesity. Every meal should take at least 15 minutes.

5, go to the toilet: sit and defecate

You should squat instead of sitting in the toilet, or bend forward to achieve the effect of squatting. In addition, it is strongly recommended to cover the toilet, otherwise fecal particles will float into the air when flushing the toilet.

6, hand washing: washing is not clean.

Only 5% of Americans wash their hands correctly. The correct washing method should follow the principle of "applying soap in place, rubbing vigorously and washing with clear water for more than 20 seconds". In addition, the effect of using hand dryer is far less than that of wiping toilet paper, because it takes 45 seconds for hand dryer to dry hands, while paper only takes 15 seconds.

7, washing clothes: machine washing underwear

If you wash underwear with a washing machine, the washing machine may be full of Escherichia coli and fecal residues, which may easily cause cross-infection. It is recommended to wash underwear by hand alone. Besides, it's easy to wash too many pieces at once.

8. Dumping garbage: there is no garbage classification.

This will cause a lot of waste of resources, and even cause environmental pollution and harm to health. In fact, 50% of the rubbish is recyclable. Before throwing it, it is best to divide it into three categories: recyclable, non-recyclable and kitchen waste.

9, sleep: play mobile phone before going to bed.

Sleeping less than 7 hours a day, playing electronic products before going to bed leads to poor quality, which is not conducive to health, and will lead to great challenges in memory, learning ability, creativity, productivity and emotional stability. You can improve your sleep quality by exercising and not using your mobile phone before going to bed.

10, shaving: shaving in the morning.

Many people are used to shaving after getting up early. In fact, the best time is at night, because the skin will be particularly sensitive after shaving, so try to avoid external stimulation. Secondly, you must make lotion or hot compress before shaving to prevent scratches.

1 1. Brush your teeth: brush your teeth immediately after meals.

Brushing your teeth regularly is good for your teeth, but brushing your teeth immediately after eating or drinking acidic drinks will only make acidic substances penetrate into the enamel. You can wait 30 minutes or simply rinse your mouth with water. In addition, it is advisable to brush your teeth for 2 minutes each time; Brush your teeth with a soft toothbrush; Don't push too hard.

12, sitting posture: crossing your legs.

Sedentary life will shorten life span and greatly increase the risk of diabetes and cardiovascular and cerebrovascular diseases. If you sit incorrectly, such as crossing your legs and hunching your back, it will make things worse. The correct sitting posture is that your feet are comfortably flat on the ground, your upper body is straight, and the computer monitor is at least one arm away from your eyes.

Maintain healthy nutrition in winter.

1, cold-tolerant nutrient-inorganic salt

Studies have found that some people are afraid of cold in winter because they lack inorganic salts in their bodies. Under normal circumstances, the body will automatically adjust the body temperature balance, but once the body lacks inorganic salts, it will lead to the deterioration of the body temperature balance function, and it is easy to be afraid of cold and cold.

Therefore, to prevent colds and solve cold symptoms, you can eat more foods rich in inorganic salts, such as lotus root, carrot, lily, sweet potato, green vegetables, Chinese cabbage and so on.

2, cold-resistant nutrients-vitamins

Vitamins play an important role in improving the cold resistance of the body. For example, vitamin A can enhance the cold tolerance of human body; B vitamins are beneficial to normal metabolism; Vitamin c can improve the adaptability of human body to cold; Vitamin e can make blood circulation smooth.

Low temperature will accelerate the metabolism of vitamins in the body, so if you want to get rid of the low temperature state of the body, you need to supplement vitamins from the diet in time and adjust the hormone balance in the body.

3. Cold-tolerant nutrients: iodine

Iodine is an important raw material for the synthesis of thyroxine. Thyroxine can promote protein, carbohydrate and fat in the body to be converted into energy, thus generating heat energy. Resist the cold. If the body is temporarily short of iodine and the raw materials for synthesizing thyroxine are lacking, the body's ability to keep out the cold will be reduced.

So you can eat more iodine-rich foods such as kelp, laver, Nostoc flagelliforme, jellyfish and shellfish. In addition, foods rich in amino acids, such as black sesame seeds, sunflower seeds, dairy products, leafy vegetables, etc., also help to improve the body's cold resistance.

4. Cold-tolerant nutrients: iron

Women are afraid of cold because of insufficient iron content in blood, often accompanied by a decrease in plasma thyroxine level. The main reason of iron deficiency in women is the loss of iron caused by menstruation. In human body, iron is an important raw material to produce hemoglobin, which is the main functional substance in red blood cells and undertakes the task of transporting and metabolizing oxygen in the body.

If women are short of iron due to menstruation and can't replenish it in time, it will affect the oxygen carrying capacity of blood, so that the limbs can't generate enough heat when they are active, especially the peripheral parts such as hands and feet.