Step 2: Exercise properly. In the morning, you can mainly stretch your muscles, or take care of your knees by jogging, Tai Ji Chuan, Tai Chi sword and soft ball. Excessive exercise will cause irreversible damage to the knee. It is best to control the exercise time at about 40 minutes.
Step 3: Breakfast? Should be soft but not hard: it is not advisable to eat greasy, fried and hard food in the morning, otherwise it will strain the spleen and hurt the stomach, leading to stagnation of food intake and indigestion. Middle-aged and elderly people should eat soft and digestible food for breakfast, such as adding some health foods such as lotus seeds, red dates, yams, longan and coix seed, which will have better health care effect.
Step 4: Chinese food? "Three more and three less": more protein, more vitamins and more cellulose. Less sugar, less fat, less salt, in short, the diet should be diversified, mainly cereals, eat more vegetables, eat fish and ducks in moderation, often eat beans, drink milk every day, and eat less fat.
Step 5: replenish water. Attention should be paid to timely hydration in autumn and winter to prevent symptoms such as rough skin, wrinkles and itchy skin caused by seasonal dry climate. In addition, drinking plenty of water can also promote metabolism in the body, which is helpful for detoxification and beauty.
Step 6: Entertainment, pay attention to cultivate your own life interests such as reading, reading newspapers, playing chess, raising flowers, feeding fish and raising birds. And arrange your time reasonably. At the same time, we should quit smoking and limit alcohol, avoid watching TV for a long time, and achieve a combination of work and rest.
Step 7: Dinner. The best time for dinner is around 18.
Don't eat too much meat for dinner: vegetarian dinner can prevent cancer.
Dinner must be vegetarian, with foods rich in carbohydrates, such as millet and rice porridge. Protein and fat should be eaten as little as possible, that is to say, porridge is the main food.
Studies show that eating less at dinner makes you sleep soundly.
The correct dinner should be 8 minutes full, depending on whether you feel hungry.
Step 8: soak your feet. Soak your feet before going to bed (one hour after meals). First, warm water (40-50 degrees) is based on comfort. Second, continue to heat the water after cooling. Second, the time (20-30 minutes) is based on stretching and sweating.
3. foot bath in autumn and winter should not only promote blood circulation to prevent diseases, but also balance the body's acid and alkali and relax muscles.