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. The environment is comfortable and tidy: the 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 circulation 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 appropriately increase, such as lack of sleep at night, can insist on taking a nap 1 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.
Diet aftercare:
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, beans and other foods that nourish yin, moisten lungs and rehydrate. Such as: bean sprouts-clearing heat and relieving summer heat; Radish-reducing qi and dispersing stagnation; Eggplant-promoting blood circulation and reducing swelling; Lotus root-spleen and stomach; Cauliflower-anti-cancer; Spinach-nourishing yin and calming the liver; Celery-soothe the nerves In addition, pears, tomatoes, oranges, grapes, jujubes, sesame seeds, lotus seeds, tremella, honey and red beans are also good nourishing ingredients. 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. Appropriate use of health food, it is best to choose Chinese herbal health food to improve immunity and prevent colds and respiratory infections.
Pay attention to 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 washing, rubbing and 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 and moisten the lungs, promote fluid production and quench thirst, so as to nourish yin and replenish qi, maintain and consolidate lung function, and achieve the purpose of clearing lung and benefiting throat.
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.
Good wishes!