It is difficult for people with weak constitution to adapt to this change. Therefore, health care in autumn and winter has become a top priority. Some people say that health care in autumn and winter lies in "tune". How to "tune" specifically?
take exercise
Adhering to moderate physical exercise in autumn and winter can not only regulate lung qi and improve the function of lung organs, but also help to enhance the immune function of various tissues and organs and the body's resistance to external cold stimuli. Exercise styles vary from person to person. Choose exercises that individuals can bear, including cold-resistant exercises to enhance the body's ability to adapt to cold climate, such as cold water bath, cold water hand washing and friction massage. Don't wear too many clothes when exercising. You should feel a little "frozen" and don't sweat. You can stop sweating if you have a fever all over. Especially the exercise of the elderly, we should do what we can. Pay attention to the cold, don't wear too little when exercising, don't take off too much when you are hot, and don't stay in the cold wind to avoid catching cold. Make full preparations before exercise to prevent sports injuries. After exercise, athletes should eat more foods that nourish yin, moisten the lungs, promote fluid production and quench thirst, such as He Run Lu Jin, which will be listed soon by Lee Kum Kee in the south, in order to nourish yin and benefit qi, maintain and consolidate lung function, and achieve the purpose of clearing lung and benefiting throat.
Regulate daily life
1, pay attention to cold and warmth: the temperature changes greatly in the morning and evening in autumn, so don't be greedy for cold. Cover the bedding to avoid catching cold when the temperature is low at night, and don't wear too thick clothes during the day. Proper wearing less and proper freezing are beneficial to improve the body's ability to keep out the cold. Pay attention to warm clothes in winter, keep warm indoors to prevent cold invasion, and pay special attention to keep feet warm; But avoid sudden warming and over-baking. Pay attention to the cold and warmth of hands, feet, head and face when going out to prevent frostbite.
2, comfortable environment: indoor temperature and humidity should be appropriate; The room temperature is kept between 22-28 degrees Celsius and the humidity is about 50%-60%. Keep the indoor air circulating and fresh, and pay attention to prevent gas poisoning when heating indoors with coal.
3, adequate sleep: you should go to bed early and get up early in autumn, go to bed early and get up late in winter. Generally 8-9 hours of sleep, the elderly can be appropriately increased, such as lack of sleep at night, can insist on taking a nap for one hour; But sleep should not be too much. Pay attention to cold and warmth when sleeping, to avoid the cold wind, causing colds and respiratory diseases. Avoid falling asleep with your head covered and open a small transom for ventilation.
4, skin care: keep the skin moist, scientific bathing; Pay equal attention to damp heat in early autumn, pay attention to skin cleaning to prevent infection, and the climate in autumn and winter is dry and the temperature is low. Don't bathe too often, scald too hard with boiling water, and the bath lotion is too alkaline, otherwise the skin will be more dry, itchy and chapped. After bathing, you can apply glycerin, antipruritic cream, emulsion, etc. Keep skin moist and prevent skin dryness and peeling. Yishengfang Mall has many moisturizing products. You can try.
Nursing begins in the morning. Autumn is dry, but in the morning, the weather is fresh and the air is fresh, which is the most comfortable time of the day. Going to bed early and getting up early is a good habit, which is conducive to convergence, so that the lungs are not damaged by autumn dryness and maintain abundant vitality. In addition, according to the investigation and study on the onset time of ischemic diseases such as cerebral thrombosis by relevant experts, the incidence rate of such diseases is high in autumn, and the onset time is mostly in the late stage of long sleep. Getting up early in autumn and winter can shorten or reduce the chance of thrombosis, and it is also of certain significance to prevent cerebral thrombosis.
Regulate diet
The weather in autumn and winter is characterized by dry and cold, and the diet should follow the principle of "nourishing yin in autumn and winter".
1, eat more vegetables, fruits and beans, such as pears, tomatoes, oranges, grapes, dates, radishes, sesame seeds, lotus seeds, tremella, honey and red beans. Eat less spicy food to improve the function of zang-fu organs and increase disease resistance.
2, pay attention to add water, not less than 2000-3000 ml a day.
3. Eat more foods rich in vitamin A in winter, such as eggs, pork liver, sesame seeds, soybeans and peanuts.
4. In winter, in order to increase the ability to keep out the cold, its nutrition should be based on increasing heat energy, and it is advisable to eat more foods containing sugar and fat and foods rich in vitamins. However, we should pay attention to obesity caused by increased appetite, overeating, decreased exercise and low calorie consumption in autumn and winter, so we should eat more low-calorie diet foods. At the same time, be careful not to add too much, otherwise it will be harmful.
5. Proper use of health food, you can choose Zengjian oral liquid and Lingzhi Huang capsule to improve immunity and prevent colds and respiratory infections.
"Food is the most important thing for the people", and the health care function of diet conditioning can not be ignored. Follow the law of seasonal changes, eat scientifically, and recuperate from the inside out. This is the effect of "dietotherapy". Dry mouth, aphtha, cough and alopecia are called "autumn dryness". When this happens, you can choose to take some supplements or medicated porridge that nourish yin and moisten the lungs. If you add Radix Adenophorae, Lily, Tremella, Sesame, Japonica rice and rock sugar to cook porridge, take it in the morning and evening to moisten the lungs and promote fluid production, nourish yin and clear dryness. Supplement more water and water-soluble vitamins B and C, and eat more fruits and green leafy vegetables; Don't eat too much fruits and vegetables, because it is easy to damage the spleen and stomach; Use less warm and dry foods such as onions, ginger, garlic, leeks and peppers to prevent dryness and depression.
Mental rehabilitation
Spiritual recuperation in autumn and winter should be peaceful, emotionally stable, cheerful and comfortable, and save your strength. Because of the uncertain climate change, the alternation of cold and warm has a certain impact on people's physiology and psychology. Therefore, we must pay attention to psychological adjustment, correctly grasp ourselves and learn to extricate ourselves. You can adjust yourself by communicating with friends and participating in outdoor activities and cultural and sports activities.
Special reminder
In winter, the weather turns cold, the trachea and blood vessels spasm in different degrees, the oxygen supply decreases, the blood flow is slow, the blood pressure increases, and the incidence of cardiovascular and cerebrovascular diseases increases, which should be paid attention to. Especially the elderly should pay attention to keep warm to prevent vasoconstriction, high blood pressure, increased heart burden and respiratory infection.
Traditional health care methods:
Traditional health preservation in China has a long history. As early as the Spring and Autumn Period and the Warring States Period, Huangdi Neijing, a classic work of traditional Chinese medicine, comprehensively summarized the experience of health preservation in the pre-Qin period, and clearly pointed out that "the sage should be treated before he gets sick, and the disorder should be treated first ... the husband's illness became medicine, and he was treated only after he got sick. It's not too late to fight for a cone after crossing the well! " The concept of health preservation laid a foundation for the development of traditional preventive medicine and health preservation in China. For thousands of years, traditional Chinese medicine practitioners and health care experts have continuously accumulated and summarized the health care experience spread among the people and written a large number of health care books, which promoted the development of traditional health care in China. There are many schools of traditional health care in China, each with its own strengths. Generally speaking, it is mainly divided into six schools: spirit, dynamic form, solid essence, regulating qi, food tonic and drug bait. Each school's health-preserving theory is self-contained, with its own strengths and eclecticism, forming a unique health-preserving method in China.
Many health care concepts of TCM are similar to those of modern life science, and many traditional health care methods are also very effective, such as massage, cupping, diet therapy, acupuncture, Wuqinxi, Tai Ji Chuan, calligraphy and painting, Qigong (inducing qi and abdominal breathing) and so on. Except acupuncture, anyone can do it himself. Regular use of these convenient methods plays a special role in health care, physical fitness and disease prevention.