The cold weather and dry climate in winter have brought many adverse effects on the physiology and psychology of the elderly. Carelessness will lead to relapse of old diseases or induce new diseases, especially some respiratory diseases (such as chronic bronchitis, emphysema, bronchial asthma, etc. ) it is easy to happen in winter. Moreover, the elderly are prone to colds, flu and other diseases because of their low disease resistance in winter. Once you catch a cold, you will have pneumonia, angina pectoris and myocardial infarction. Therefore, many elderly people are afraid of winter, which often adds a lot of psychological burden to the elderly in winter.

In fact, winter is not terrible. As long as the elderly pay attention to the characteristics of winter climate and let nature take its course: pay attention to self-care, they can spend the winter safely. In order to spend the winter safely, the elderly should do the following:

First, pay attention to cold and warmth: the temperature is low in winter. In order to resist the cold, the regulatory function of human body is also undergoing significant changes, such as the increase of subcutaneous fat, the contraction of capillaries, the decrease of sweat secretion and the enhancement of tissue metabolism. However, due to the gradual aging and functional decline of major organs, the elderly have low metabolic function, poor adaptability and resistance, and their cold resistance and disease resistance are obviously lower than those of young people. Therefore, when cold wave or strong cold air strikes, the incidence of hypertension and stroke in the elderly increases obviously, and patients with cardiovascular diseases are also prone to angina pectoris, myocardial infarction and heart failure. Cold is also an important cause of colds, bronchitis, coronary heart disease, emphysema and asthma. In addition, when the body is stimulated by cold, it is easy to have chapped hands and feet, frostbite or itchy skin. Therefore, the elderly must always pay attention to cold and warmth, and add clothes and pants in time with the change of weather to avoid catching cold and prevent colds.

Second, pay attention to diet conditioning: in winter, the daily diet of middle-aged and elderly people should be based on warming, eat some foods with high calorie and high protein, arrange three meals a day reasonably, increase nutrition and enhance the ability to keep out the cold. Avoid or eat less cold food, irritating food and some greasy and indigestible food.

Third, pay attention to mental health: Clinical practice has repeatedly proved that the occurrence, development and deterioration of many diseases are closely related to people's psychological state. And winter is the season when yin flourishes and yang declines in nature. Therefore, the elderly should avoid the stimulation of negative factors such as depression, anxiety and tension. Always keep an optimistic mood and cheerful spirit, live a scientific and continuous life, pay attention to the combination of work and rest, prevent excessive fatigue, and make the will and mind peaceful. In addition, to ensure adequate sleep. Generally, the elderly should keep 8- 10 hours of sleep and take a nap. Don't get too excited before going to bed.

Fourth, improve the living environment: in winter, people close the doors and windows to keep out the cold, and the use of heating facilities makes the indoor air dry and dirty, which is easy to cause respiratory diseases. Therefore, while controlling the indoor temperature, attention should be paid to maintaining indoor cleanliness, air circulation and humidity adjustment.

5. Pay attention to moderate heating: The correct heating method in winter is: the indoor temperature should be kept at 18-25 degrees, and the local heating should not exceed 10 minutes.

Sixth, proper physical exercise: in winter, the elderly should try to keep exercising every day, which is of great benefit to strengthening physical fitness, preventing diseases and protecting health.

Seventh, it is not advisable to take a bath too often: it is best for the elderly to take a bath every 5-6 days in winter, and the water should not be too hot. You'd better drink a cup of hot water after washing.

Eight is to avoid alcohol and tobacco hobbies: close the door in winter, don't scatter cigarettes outside, smoking does great harm to the human body, and if the smoke accumulates for a long time, it will have a greater impact on the human body; Because of the large temperature difference between indoor and outdoor in winter, the body is weak after spraying, and it is easy to make the evil of external cold take the opportunity to enter, and the cold and heat are mixed, which is easy to cause damage to the heart, lungs and brain.

Nine is to avoid going out for too long: because winter is the season of respiratory infectious diseases, the elderly have low immune function and poor disease resistance, and are prone to infectious diseases.

Ten is early treatment of illness: if the elderly feel a little unwell in winter, such as loss of appetite, fever, cough, chest pain, palpitation, shortness of breath, fatigue, weakness, etc., they should seek medical advice in time to avoid delaying treatment and aggravating the condition.

References:

New century health network

Appropriate and taboo diet for the elderly

Dietary health care for the elderly is based on the metabolic characteristics of the elderly, reasonable diet, nourishing the five internal organs, invigorating qi and nourishing blood, and achieving the purpose of prolonging life.

Old people who should eat less meat for a long time are prone to hypertension, atherosclerosis, coronary heart disease, hyperlipidemia, diabetes and other diseases. Therefore, the elderly should avoid big meat in their diet and eat more vegetables and fruits. Give priority to vegetarianism, eat less meat, pay attention to the collocation of vegetarianism, and meet the human body's demand for various nutrients. Ancient health experts once advocated: "Five grains are nourishing, five animals are beneficial, five vegetables are supplementing, and five fruits are helping", indicating that different nutrients can complement each other in the body.

Proper freshness and avoiding off-flavor refer to the quality of food. Fresh food contains a variety of nutrients and tastes delicious, which can not only induce the appetite of the elderly, but also help digestion and absorption. Old people should avoid all bad food and half-dead turtles and crabs in their diet, because their immunity is weakened and the detoxification function of the liver is reduced.

It is advisable to avoid the decline of gastrointestinal digestive function in the elderly. Eating too much can easily cause gastrointestinal burden, belching, abdominal distension, diarrhea and other symptoms. Full meals can damage brain function and promote aging. The ancients said, "I eat a small amount and don't want to eat more." The elderly should implement the principle of eating less and eating more meals according to their own physique, activity and calorie consumption.

Old people who should be soft and avoid hardness, because of weak kidney qi and weak teeth, will slow down gastrointestinal peristalsis and reduce digestive juice secretion. In diet, it is better to be soft, and do not eat fried or baked food. In food cooking, steaming, boiling, stewing and stewing are the main ways to help digestion and absorption. It is best for the elderly to eat porridge, especially breakfast, which is beneficial to nourishing the stomach.

Old people's appetite decreases, so in the cooking and processing of food, besides paying attention to color, fragrance and taste, salt should also be avoided. Eating too salty will cause excess sodium ions in the human body, cause vasoconstriction, raise blood pressure and cause cerebrovascular disorders. Old people should strictly control the amount of salt, about 3 grams per person per day. In diet, the elderly should also avoid foods that are too sweet and spicy to prevent obesity or gastrointestinal irritation.

Most elderly people who should keep warm and avoid the cold belong to the body of deficiency cold, so they generally feel afraid of the cold every winter, and their limbs are tepid. I like to eat overheated food, which causes mechanical stimulation to esophagus and stomach, and is in danger of inducing esophageal cancer and gastric cancer. In late autumn and early winter, it is advisable to choose food and medicated diet with warming effect to maintain vitality. Eat less cold food, especially cold drinks, in hot days to avoid diseases such as indigestion, abdominal pain and diarrhea caused by damage to the spleen and stomach. Sun Simiao put forward a method to measure the inter-cooling temperature: "Heat has no burning lips, and cold has no ice teeth." Chinese medicine believes that cold food should be avoided in the syndrome of yang deficiency and cold; For the syndrome of yin deficiency and heat excess, hot food such as spicy tobacco and alcohol should be avoided.

Tea is the best drink with rich nutrition. Drinking tea in moderation for the elderly can supplement essential nutrients such as vitamins, folic acid and nicotinic acid. Drinking tea can refresh the mind, improve gastrointestinal function, and prevent and treat hypertension, coronary heart disease, dental caries and cancer. Drinking alcohol in the elderly does more harm than good. Alcohol can damage human tissues and organs, reduce intelligence and aggravate dementia symptoms. Long-term alcoholism can lead to stomach and lung bleeding and cirrhosis, and even develop into liver cancer.

Ten nourishing foods for the elderly in winter

Tonifying in winter is one of the traditional self-care methods to prevent diseases, strengthen the body and help the weak.

Winter is a cold season. Traditional Chinese medicine believes that winter tonic is closely related to balancing yin and yang, dredging meridians and harmonizing qi and blood. Due to the decline of physical function and low resistance, it is more appropriate for the elderly to take supplements in cold seasons. This can improve the nutritional status, enhance the immune function of the body, promote the recovery of the sick body and so on, showing the irreplaceable role of drugs.

Tonifying in winter should conform to nature, pay attention to nourishing yang and give priority to nourishing. According to the principle of "deficiency is tonic, cold is warm" in traditional Chinese medicine, we should eat more warm food, especially warm and kidney-yang food, in order to improve the cold tolerance of the body. In winter, "food supplement" should provide food rich in protein, vitamins and easy to digest. Optional food: cereals such as japonica rice, indica rice, corn, wheat, soybeans and peas; Leek, coriander, garlic, radish, day lily and other vegetables; Mutton, dog meat, beef, chicken, eel, carp, silver carp, hairtail, shrimp and other meats; Oranges, coconuts, pineapples, lychees, longan and other fruits.

Modern medicine believes that winter tonic can improve human immune function, promote metabolism and improve the phenomenon of chills. Tonifying in winter can also regulate the metabolism of substances in the body, so that the energy converted from nutrients can be stored in the body to the maximum extent, which is helpful to the rise of yang in the body and lays a good foundation for health in the coming year. As the saying goes, "September makes up for a winter, and the next year is disease-free", which is the truth.

Now we collect 10 winter nourishing food, which is introduced as follows. I wish you all enjoy delicious food and stay healthy.

Mutton Soup

Efficacy: Mutton soup is hot, which can warm the stomach and keep out the cold, but it is easy to get angry if you drink too much.

Features: bright color, milky white; The soup is beautiful and nutritious; Not fishy and delicious.

Methods: firstly, wash the mutton and mutton skeleton, and do some treatment on the mutton offal. Cook mutton and mutton offal in a pot, and add some onions and ginger (it is not appropriate to enlarge the ingredients and cross-taste). When the mutton and mutton offal are cooked, take them out and cut them into pieces for use.

Put the sheep skeleton in a pot, put water, ok, and fire, and cook for about an hour, skimming off some impurities floating on it. The soup is purer at this time. Add some onion and ginger and continue to cook. When the soup is milky white, it is like milk. You must be willing to spend time cooking soup.

Put the chopped mutton and mutton offal into a bowl, add some seasonings such as chopped green onion, coriander and garlic, add some salt, and pour the cooked mutton soup into the bowl while it is hot. Ok, a bowl of milky white mutton soup with fresh and mellow taste is ready, and it tastes really good with a thousand layers of cakes or fire roast. If you like Chili, you can put some Chili.

Roasted sparerib with radish

Features: The dish is bright red in color, crisp and tender in meat and delicious in taste.

Ingredients: 500g of ribs, 500g of radish, 20g of soy sauce, 5g of cooking wine, 4g of salt, 3g of monosodium glutamate, 5g of sugar, 8g of onion, 5g of ginger, 5g of starch and 50g of oil.

Method: cut and twist radish into pieces, cut onion into sections, and slice ginger. When the wok is on fire, put the onion, ginger and radish into the oil, stir-fry until the color is the highest, add cooking wine, soy sauce, salt, monosodium glutamate, sugar and water, add the spareribs, and cook for 25 minutes with low fire. When the juice is fragrant, add water starch and hang the juice on the surface of the raw materials.

Stewed horseshoe turtle

Ingredients: soft-shelled turtle 1? The weight is about 750g, with ham bone 1 and ham meat 100g. Onion, ginger slices, rock sugar, cooked lard 1 0g, refined salt 1 g, Shaoxing wine 25g, white pepper1g and chicken soup 750g.

Methods: Slaughter the soft-shelled turtle, soak it in boiling water, peel off the tunica adventitia, cut it around the shell with a knife, open the nail cover and take out the internal organs? Leave the turtle cover and chop it into pieces about 3.5 cm long and about 1.7 cm wide? No tail and claws. Boil in a boiling water pot until the water boils, remove and drain. Cut the ham into 4 pieces. Put the turtle pieces neatly into the casserole, surround the turtle with ham, onion, ginger and ham bones, add chicken soup and Shaoxing wine, cover the pot and stew. After boiling, skim the froth, add rock sugar, simmer for about 1 hour, then pick out ginger and ham bones and add salt. Then take out the ham, cut it into pieces, put it in the pot, sprinkle with cooked lard and sprinkle with white pepper.

Stewed black-bone chicken soup with astragalus root

Ingredients: 50g of Astragalus membranaceus, 0/000g of black-bone chicken10g of onion10g of ginger10g.

Method: Wash it, boil it in boiling water pot, take it out and wash it. Wash Astragalus membranaceus, put it into the belly of black-bone chicken, put it into a casserole, pour in chicken soup, add cooking wine, salt, onion and ginger slices, and simmer until the black-bone chicken is rotten and tasty.

Efficacy: First of all, it can tonify liver and kidney, tonify qi and blood, and has an auxiliary therapeutic effect on male nocturnal emission and premature ejaculation.

Second, Astragalus membranaceus has the function of invigorating spleen and benefiting qi. Black-bone chicken is rich in protein, fat, calcium, phosphorus, iron, riboflavin and nicotinic acid. Has the functions of nourishing yin and blood, and treating gynecological diseases. Stewed black-bone chicken with astragalus has the effects of invigorating spleen and qi, nourishing yin and benefiting blood. Folk use this traditional health food to treat gynecological diseases such as irregular menstruation, excessive leucorrhea, dysmenorrhea and dizziness caused by blood deficiency. Astragalus membranaceus is sweet, slightly warm, and enters spleen and lung meridians. Black-bone chicken, sweet in taste, flat in nature, enters the liver and kidney meridians.

Braised quail with medlar

Ingredients: quail 1, medlar, Polygonatum sibiricum 30g each, a little salt, a little monosodium glutamate.

Method: Slaughter quail, unhairing, eviscerating, washing, adding appropriate amount of water into the belly of Lycium barbarum and yellow hardbound quail, stewing with slow fire, and seasoning with salt and monosodium glutamate.

Dosage: give up drugs, eat meat and drink soup, once a day 1 time.

Efficacy: Nourish liver and kidney, replenish essence and wisdom. Quail is a good educational food, which is rich in protein, inorganic salts and vitamins. It is helpful for children's development, appetite and memory. Mental workers often eat it, which can eliminate dizziness and forgetfulness, improve intelligence, and have the effect of strengthening the brain and nourishing the heart; Lycium barbarum can tonify kidney and essence, nourish liver and improve eyesight, resist fatigue and enhance physical strength and intelligence; Polygonatum can nourish spleen and moisten lung, nourish yin and promote fluid production, strengthen bones and muscles, improve intelligence and strengthen body. The combination of various herbs can increase its nutritional and educational effects. It is suitable for people with liver and kidney deficiency, essence and blood deficiency, mental fatigue, weak waist and knees, dizziness and forgetfulness.

Susun decoction

Ingredients: Take 200 grams of winter bamboo shoots, 250 grams of fresh soup, coriander stalks, water-borne black fungus, onion ginger juice, refined salt, monosodium glutamate and sesame oil.

Method: First, peel and wash the winter bamboo shoots, cut them into thin slices with a length of 8 cm and a width of 1 cm, blanch them in boiling water, then take them out, and then cool them in cold water and take them out. Auricularia auricula is selected into small flowers, coriander stalks are washed and cut into 3 cm long segments. Heat a wok, add fresh soup, add onion ginger juice, refined salt and monosodium glutamate, and then add bamboo shoots and black fungus slices. When the soup is boiling, skim off the floating foam, add the coriander stalks, pour the sesame oil and mix well, and put it in a bowl.

Features: This product is elegant, light, delicate, expectorant, laxative and digestive.

Winter bamboo shoots and crucian carp soup

Raw materials: winter bamboo shoots 1 00g, crucian carp1strip (250g), yellow wine, ginger slices, refined salt, monosodium glutamate and refined vegetable oil.

Method: Peel the winter bamboo shoots, cut them into filaments, wash them, then blanch them in boiling water to remove the astringency. Scaled and eviscerated crucian carp, put oil in the pan and heat it. Fry the fish on both sides until the skin is slightly yellow, cook with yellow wine, add water, shredded bamboo shoots and ginger slices to boil, simmer for a while, and add refined salt and monosodium glutamate to serve.

Features: this product is characterized by delicious soup, tender meat and crisp bamboo shoots, which is beneficial to underwater milk, spleen and qi.

Sanding tofu soup

Ingredients: Take 250g of tofu, diced meat 150g, 250g of tomato, 50g of green beans, and appropriate amount of refined salt, monosodium glutamate, wet starch, sesame oil and fresh soup.

Method: Cut the tofu into pieces, blanch it with boiling water, and drain the water for later use. Blanch tomatoes, peel them, remove seeds, cut them into cubes, heat them in an oil pan, stir-fry onions slightly, add fresh soup, tofu, diced meat, tomatoes, green beans and refined salt, boil them, add monosodium glutamate, pour wet starch on them, put them in a bowl and pour sesame oil on them.

Features: delicious, nourishing yin and moistening dryness, tonifying middle warmer, strengthening spleen and regulating stomach.

Bone soup

Raw materials: spine1000g, bonzi bone 500g, and proper amount of water. Ginger slices, onion segments, soy sauce, cooking wine, pepper, aniseed, cinnamon, salt.

Method: Remember to put less soy sauce, and the soup is slightly sauce-colored. The boiling time is 40-60 minutes. After the bone soup is ready, put it in a small basin and store it in the freezer of the refrigerator, and carry it with you.

Pepper fennel beef soup

Ingredients: pepper 1 0g, fennel10g, beef 500g, garlic10g.

Methods: Wash Zanthoxylum bungeanum and Illicium verum; Wash garlic and cut into sections; Beef is stripped, washed and cut into large pieces. Put all the ingredients in a pot, add appropriate amount of water, boil with strong fire, simmer for 2 hours, add soy sauce and monosodium glutamate, and serve.

Eat beef and garlic to make soup.

Efficacy: Warming the middle warmer to dispel cold, regulating qi and warming the stomach. Used for patients with epigastric cold pain, less food and vomiting, and cold limbs.

Food that is not suitable for breakfast for the elderly.

Fried dough sticks and oil cakes are fried foods with high fat content, which is unbearable for gastrointestinal tract, easy to indigestion, and easy to induce biliary and pancreatic diseases, or make such diseases relapse and aggravate. For those elderly people who have good digestion and absorption, obesity is often caused by excessive fat intake. Second, the oil used many times often contains more carcinogens. If you often eat fried food, you will increase the risk of cancer.

Candy has a high sugar content. If you eat too much sugar, it will lead to obesity. Because excessive sugar can be converted into fat in the body, it will also cause inorganic salt deficiency.

Animal viscera Animal viscera, such as liver, kidney and brain, have high cholesterol content. If the elderly eat it regularly, it will increase the cholesterol in the blood, which will easily lead to cardiovascular and cerebrovascular diseases such as coronary heart disease, arteriosclerosis and hypertension, or aggravate the original diseases.

In addition, try to be vegetarian and eat less meat. Food should be soft and hard, salty, hot and cold.

Four nourishing methods of diet health preservation

There are four tonic methods for traditional diet health preservation: flat tonic method, clear tonic method, warm tonic method and heavy tonic method. Its essence is to choose different foods according to their cool, cold and flat properties.

Flat compensation method

The method supplemented by light food is more suitable for people with weak constitution in the general population. This method mostly uses most cereals, beans, most vegetables and fruits, eggs, meat and milk. These foods are lukewarm, mild in nature, nourishing qi and blood and yin and yang, and can be eaten all year round.

Cleaning and replenishment methods

The method of nourishing with cool or purgative food is more suitable for people with hot constitution, or in summer and autumn. Most of the foods used in this method are cold foods, such as millet, radish, wax gourd, watermelon and pear. These foods have the functions of clearing away heat and relaxing bowels, promoting gastrointestinal peristalsis, enhancing absorption function, tonifying deficiency and purging excess.

Heating method

The method of warming and tonifying is more suitable for people with weak constitution due to yang deficiency, chills, cold limbs and mental fatigue, and should be adopted in winter and spring. Isothermal foods such as mutton, dog meat, river shrimp, sea shrimp, jujube and longan meat have the functions of warming kidney, strengthening yang, keeping out cold, warming body and enhancing sexual function. , and are all foods that can be selected by warming method.

Strict compensation method

The method with strong tonic effect and quick effect is more suitable for people who are weak and need tonic as soon as possible, but pay attention to physical condition, season, illness and other conditions. The foods commonly used in the strict tonic method are mutton, dog meat, venison, animal kidney, turtle, nail fish, trout, yellow croaker, octopus and so on.

What do old people who are afraid of cold eat?

In the cold winter, some old people are particularly afraid of the cold because of the lack of yang. For these elderly people, if you choose some foods that help qi and yang in your diet, you can accelerate your metabolism, enhance your secretion function, and effectively improve your symptoms of being afraid of cold.

Meat: Among the meats, dog meat, mutton, beef, venison, roe, pheasant, duck, quail, crucian carp, tortoise, octopus and grass carp have the best cold-proof effect. They are rich in protein, carbohydrates and fat, and produce a lot of heat, which is beneficial to tonifying kidney and strengthening yang, warming the middle and lowering the temperature, invigorating qi and generating blood.

Rhizomes: According to the research, the old people's fear of cold is related to the lack of inorganic salts in the body. Carrots, sweet potatoes, green vegetables, Chinese cabbage, lotus roots, cauliflower, green onions, potatoes and other root vegetables contain a lot of minerals, which can be mixed with meat to keep out the cold.

Iron-containing foods: Iron-deficiency anemia is easy for the elderly to be afraid of cold, so they should eat more iron-containing foods, such as animal blood, egg yolk, donkey meat, pig liver, beef kidney, sheep tongue, soybeans, sesame seeds, yuba, black fungus and so on.

Iodine-containing food: The human thyroid gland can secrete a hormone called thyroxine, which has the function of generating heat. Thyroxine is composed of iodine and tyrosine. Tyrosine can be "produced" by the body, but iodine has to be supplemented by the outside world. Kelp, laver, shellfish, oysters, sardines, spinach, fish and shrimp are rich in iodine, so you may choose to eat them.

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