In spring, middle-aged and elderly friends should pay more attention to spring health care and prevent various diseases such as respiratory tract infection caused by seasonal changes. Every spring is the best time for middle-aged and elderly people to keep healthy. Besides daily life and outdoor exercise, you can also enhance immunity and resistance through diet and health care.
Spring health preservation can follow the "five no principles";
Not wet: The bedroom should be ventilated at noon every day, bedding and clothes should be kept dry and breathable, and loose cotton-padded jacket should be worn in spring to avoid eczema. In addition, don't choose wet places to exercise, and dry them in time after sweating.
Not sour: Spring diet should be "sour and sweet", because liver yang is hyperactive in spring. If you eat acidic food again, it will easily lead to excessive liver qi, while liver exuberance will easily damage the spleen and stomach. Therefore, the spring diet should avoid acid.
Acidic foods include mutton, dog meat, quail, fried peanuts, fried melon seeds, marine fish, shrimps and crabs. It is advisable to eat sweet and spleen-strengthening products, such as yam, bamboo shoots, spinach, jujube and leek.
No freezing: The weather is cold and hot in spring, so it is necessary to follow the theory of "covering in spring" and it is not appropriate to take off the cotton-padded clothes immediately. When changing clothes, we should follow the principle of "the lower thickness is thinner". First of all, we should reduce some coats and trousers. Later, the lower body would rather be hot than cold to help nourish the yang. Especially for the elderly with chronic bronchitis and emphysema, in early spring, we should try our best to keep our bodies "neither frozen nor cold".
Agitation: in spring, the yang in nature begins to rise, and the human body should rely on this natural feature to nourish yang. The key to nourishing yang is "moving", not "static". People should take active outdoor exercise.
Don't be angry: spring is a time when liver yang is strong, and you are upset, so be open-minded and harmonious. Depression can lead to stagnation of liver qi, decreased immunity, and easily lead to psychosis, liver disease, cardiovascular and cerebrovascular diseases, etc.
Five, daily necessities:
Life is regular. In spring, the yang of the human body tends to be exterior-interior, the skin stretches, the peripheral blood supply increases, the sweat gland secretion also increases, and the load of various organs of the body increases, but the central nervous system has a sedative and hypnotic effect, and the limbs feel sleepy. At this time, don't covet to sleep late, which is not conducive to the rise of Yang. In order to adapt to this climate change, we should go to bed early and get up early in our daily life, often go for a walk outdoors, along tree-lined paths, and blend in with nature in the Woods. The climate in spring is changeable, sometimes cold and sometimes warm. At the same time, the human skin is slack and the ability to resist external evils is weakened. Therefore, when spring comes, don't take off your thick clothes at once, especially for the elderly and the physically weak.
V. Sports articles:
In spring, the weather gets warmer, the grass grows and the air is fresh, which is a good opportunity for middle-aged and elderly people to exercise. People go out of the room and take part in spring exercises, such as walking, jogging, practicing Qigong and playing Tai Ji Chuan. Step by step, perseverance, there will be benefits. It is not advisable to sweat profusely during exercise, but it is better to see slight sweat. Practice has proved that improper exercise in spring will be counterproductive.
Spring exercises should pay attention to "five inappropriateness";
First, it should not be early: in early spring, the temperature is low and the fog is heavy in the morning. After leaving home prematurely, the human body is prone to catch a cold or induce asthma and chronic bronchitis, which will also aggravate the condition of pulmonary heart disease, so it is advisable to go out for exercise after the sun rises.
Second, it is not suitable for deficiency: the elderly have slow metabolism, relatively slow blood flow in the morning and low body temperature. Therefore, you should drink some hot drinks before morning exercise, such as milk, egg soup, coffee, cereal and so on. To replenish water, increase calories and accelerate blood circulation.
Third, not suitable for exposure: outdoor activities in the morning, you should choose a wilderness, park or lawn that is sheltered from the wind and sunny, warm and quiet, and has fresh air. Don't run against the wind, let alone undress and exercise.
Fourth, it is not appropriate to be excited: the elderly are weak in physical strength and poor in adaptability. The amount of exercise must be done according to one's ability, step by step, and strenuous exercise is easy to induce cardiopulmonary diseases.
5. Don't worry: Because the old people get up in the morning with flabby muscles, stiff joints and ligaments, and poor coordination of limbs, they should gently move their bodies, twist their waist and move their joints before exercise to prevent accidents caused by sudden exercise.
Diet articles:
Spring is getting warmer and warmer, and the wind is getting stronger and stronger, especially in early spring, the temperature is still relatively cold. In order to keep out the cold, the human body needs to consume some energy to maintain the basal body temperature, and it is necessary to take enough nutrition in the diet to improve immunity.
The nutrients in early spring should be mainly high in calories, so as to replenish energy in time. Because the cold stimulation will accelerate the decomposition of protein in the body, leading to the decline of the body's resistance and illness, it is necessary to supplement high-quality protein food.
In addition, the temperature changes greatly in spring, and microorganisms such as bacteria and viruses begin to multiply in large numbers, which is easy to invade the human body and cause diseases. Therefore, you should take enough vitamins and inorganic salts in your diet and eat more fresh vegetables and fruits to avoid malnutrition and decreased resistance.
Spring is a season prone to recurrence. For example, patients with hypertension are prone to high blood pressure in spring, causing dizziness, headache and insomnia. As pointed out by Chinese medicine, people with spring breath should choose to eat oranges, bananas, lemons, pears, mung beans, celery and other foods, or make tea with chrysanthemums, which has a brain-clearing effect on patients with hypertension.
V. Preventive items
Spring is sunny and intoxicating. But at the same time, it is also a high incidence period of chronic diseases (such as bronchitis, pharyngitis, pneumonia, asthma, cardiovascular diseases), skin diseases, gastrointestinal diseases and other diseases, especially influenza and cold. Therefore, spring health care is particularly important for people, especially middle-aged and elderly people. In particular, it is necessary to prevent "cold spring".
The photo is provided by the author.
Cui Li: Attending physician of Chinese Medicine Department of Hongmei Street Community Health Service Center, Xuhui District, Shanghai. Graduated from Shanghai University of Traditional Chinese Medicine (majoring in Chinese Medicine), engaged in community clinical work for more than ten years), good at the diagnosis and treatment of common chronic diseases of community residents, especially the treatment of physical weakness, hyperlipidemia, chronic gastritis and other diseases.
Authors: Attending physician Cui Li and nurse Wang Xiaohan.
Revision: Xie Tao
Issued by: Wan