As the weather turns cold, the winter has arrived. Winter is the season with the worst resistance, and learning health care is the key to getting sick less. So how to keep healthy in winter? 1, nourish yin and drink plenty of water. In dry autumn and winter, the water evaporated through the skin every day is more than 600 ml, so it is very important to replenish water. An adult should drink at least 1500ml of water every day, and 2000ml in autumn can ensure the lubrication of lungs and respiratory tract. The amount of drinking water should be adjusted according to one's daily activities. Under normal circumstances, drink at least 1.5~2L of water every day. Control the water consumption at 1~2 cups each time. 2. Keep warm when dressing. Some people are careless and didn't add clothes in time when it was cold; Some people wear less clothes and don't button their coats for beauty. Early in the morning and at night when the cold wind is strong, the abdomen is easy to catch cold. Especially for women with spleen and stomach deficiency and cold, once it is cold, they will have stomachache and diarrhea, which is a natural reaction of gastrointestinal tract. The best and most convenient way is to put on more clothes, especially to wrap your waist and abdomen tightly. The first criterion for choosing winter clothes is to keep warm. Among many kinds of clothing materials, wool, chlorine fiber, acrylic fiber, silk and acetate fiber viscose cotton have the highest warmth retention, while nylon, polypropylene fiber and polyester are not suitable for keeping out the cold because of their high thermal conductivity. The more air the fabric contains, the better its warmth retention. Thick wool fabrics and silk contain a lot of air, so they keep warm well. In particular, the pores of wool fabrics are not straight through, which has better warmth retention. 3. Drink honey after drinking salt water at night. I often feel thirsty after winter, and drinking boiled water alone can't resist autumn dryness. Water in human body will be evaporated or excreted quickly, so it should be "salt water in the morning and honey soup at night". Drinking salt water during the day and honey water at night is not only a good way to replenish human body water, but also a good diet for keeping fit and resisting aging in autumn. At the same time, it can prevent constipation caused by autumn dryness and kill two birds with one stone. 4. Pay attention to prevent dryness in autumn and winter. Eat more warm food, such as sesame, walnut, glutinous rice and so on. You can also eat more spicy, sour, moist or lung-lowering fruits and vegetables, especially white radish and carrot. Although eating more "bitter" fruits and vegetables is the main way to maintain health in the autumn equinox, you should not eat too much and support too much, so as not to cause gastrointestinal stagnation. It is worth reminding that after the autumnal equinox, the cold breath is getting stronger and stronger. People with poor spleen and stomach and frequent diarrhea can easily induce or aggravate diseases if they eat too much fruit. 5. Sleep for an extra hour. Traditional Chinese medicine believes that autumn and winter are yin orders, and autumn harvest and winter storage. Therefore, in autumn and March, lie down early and get up early, have fun with chickens, and raise the harvest. In winter and March, if you lie down early and get up late, you must wait for the sun, and the way to raise Tibet is also. Therefore, keeping healthy in autumn and winter, paying attention to shade and improving sleep quality will get twice the result with half the effort. "Lying early in autumn and getting up early in winter" is the main fitness method at this time. 6, exercise more to prevent physical fatigue. In order to avoid feeling tired at noon and keep energetic all day, most fitness instructors recommend doing more moderate-intensity exercise, even if the heart beats 70% to 80% of the target heart rate. The ideal arrangement is to do high-intensity exercise two or three times a week, and add lower-intensity projects, such as yoga, walking or weight training. Even when you are not tired, you will feel comfortable by consciously stretching a few times. 7. Remember to supplement vitamins. Vitamins play an important role in human immune system. When the body resists foreign invasion, the number and vitality of various immune cells are related to vitamins. Therefore, in the cold season of autumn and winter, don't forget to take vitamin C tablets every day, and you can also eat more fresh vegetables and fruits rich in vitamin C, such as kiwifruit and oranges. 8. Pay attention to psychological adjustment. The main cause of depression in autumn is the lack of sunshine in autumn, and the biological clock of human body can't adapt to the change of short sunshine time, which leads to the disorder of physiological rhythm and endocrine, thus causing the disorder of mood and mental state. They often feel guilty when they are alive, showing inferiority and autism. The clinical manifestations are irritability, depression, fatigue, decreased energy and inattention. , and even self-harm. Sunbathing is a more suitable method for seasonal depression. General symptoms will develop with the change of seasons, mainly manifested as listlessness, depression and decreased work efficiency, but these bad performances will gradually disappear in the sun.