Go to bed early and get up late.
After entering the winter, it is advisable to store yang and replenish essence to prepare for the vigorous development of the next spring. It is recommended to go to bed early and get up late to ensure adequate sleep. As for cold and warmth, we must do it well. Too few clothes are too thin, and the room temperature is too low, which not only consumes yang, but also easily catches a cold. In addition, you can also take part in some outdoor activities and get more sunshine at this time. When exercising, you can choose relatively mild exercise such as Tai Ji Chuan and walking, but you should pay attention to sweating slightly.
Remain optimistic
The weather in winter is foggy and gloomy, and people's emotions sometimes appear disappointment, sadness and other bad emotions under the influence of this weather. If these bad emotions are trapped in the heart and not fully vented, they will endanger health and even cause diseases. Therefore, in winter, we should pay special attention to conditioning, stay optimistic, control anger through celebration, maintain a good mood, participate in more entertainment activities, and maintain a happy mood, thus arousing enthusiasm and yearning for life.
Nourishing yin and suppressing yang
Winter diet should follow the principles of "nourishing yin in autumn and winter" and "not disturbing yang". It is not suitable for cold or hot, and it is appropriate to eat a diet that nourishes yin and subdues yang and has high calories. It is suggested to eat more warm tonic foods in winter, such as mutton, beef, chicken, dog meat, cashew nuts, yam, chestnuts and walnuts. In addition, eat more black food, such as black fungus, black sesame seeds, black beans and so on. These foods can not only nourish kidney qi, but also moisten lungs and produce fluid. However, in cold days, although people are suitable for eating hot food, it is best not to eat too spicy food, which will further encourage the "internal fire" in the body.
Association between activity and inertia
As the saying goes: "Exercise more in winter and get sick less; Lazy in winter, drink a bowl of medicine more ",which also shows the importance of winter sports. Through physical exercise, the blood flow of coronary artery can be increased, thus ensuring the blood oxygen supply of important organs such as brain and heart, and avoiding the occurrence of cardiovascular diseases. In addition, exercise can also reduce people's tension, anxiety and depression. However, when exercising, we should avoid exercising in strong winds, severe cold and heavy snow, especially in foggy weather, and give priority to moderate aerobic exercise.
prevent disease
In winter, we should pay attention to the prevention of respiratory infectious diseases such as influenza, cardiovascular and cerebrovascular diseases, gastrointestinal diseases and other diseases.
Prevent catching a cold
To prevent colds, we should pay attention to the following points: First, drink plenty of water. Water can promote metabolism, not only replenish the water needed by the human body, but also prevent the occurrence of dry symptoms, and the most important thing is to prevent the occurrence of excessive internal heat. Secondly, to eat a reasonable diet and eat too much greasy food will often lead to excessive internal heat, acne, irritability and constipation, which will lead to the internal environment of influenza; Moreover, spicy food will aggravate internal heat, and you may get the flu if you don't pay attention to exogenous cold. Eat a reasonable diet and eat more fruits and vegetables. Finally, relax and don't overwork. Mental stress and overwork will reduce resistance, while adequate sleep and good mood can improve the body's resistance to disease.
Prevention of cardiovascular and cerebrovascular diseases
In winter, the temperature drops gradually, the metabolism of human body is slow, the body of cardiovascular patients is stimulated by cold air, and blood vessels suddenly contract, which easily leads to blood vessel blockage, blood supply interruption and blood circulation obstruction, making it difficult to discharge toxic substances from blood vessels, thus inducing the onset of cardiovascular diseases. Attention should be paid to protection. First of all, we should pay great attention to keep warm; Secondly, the patient's mentality should be stable, and emotional excitement is a taboo for cardiovascular and cerebrovascular diseases. Patients with coronary heart disease and hyperlipidemia should especially relax their mentality and not let their emotions fluctuate too much; Appropriate exercise is also needed, and the reduction of exercise will also lead to slower blood flow and higher blood lipids, so it is necessary to arrange exercise time reasonably and control the amount of exercise.
Prevent stomach trouble
The winter climate is cold, and after the human body is stimulated by cold air, gastric acid secretion will increase greatly, which is easy to cause spasmodic contraction of gastrointestinal tract; In addition, when the weather turns cold, people's appetite will be strong, food intake will increase, and the burden on the stomach will increase, which will easily lead to the recurrence of gastrointestinal diseases such as chronic gastritis and gastric ulcer. Gastrointestinal diseases focus on prevention. Usually, we should eat less greasy and irritating food, quit smoking and drinking, develop good living habits and avoid overeating before going to bed. Eat more digestible food to reduce the burden on the stomach; Strengthening physical exercise and paying attention to maintaining a happy mood and good mood are conducive to the normal digestion and absorption of food, protecting and promoting the gastrointestinal system, and contributing to the rehabilitation of chronic gastrointestinal diseases.
Recommend several kinds of porridge for winter.
Red bean porridge: red bean100g, japonica rice 500g. Wash it, add a little brown sugar and boil it in water. Red beans are called "Valley of the Heart" by Li Shizhen. The porridge has the effects of clearing away heart fire, nourishing mind, invigorating spleen, regulating stomach, promoting diuresis, reducing swelling, reducing weight and caring skin, and is suitable for vexation, edema of spleen, dampness of lower limbs, dysuria, loose stool, obesity, postpartum hypogalactia, etc.
Laba porridge: 0/00g of japonica rice/kloc-,20g of peanut kernel, 20g of soybean, 20g of lotus seed meat and 20g of red dates, boiled into porridge. The porridge has the effects of tonifying spleen and kidney and deficiency, and is suitable for people with chronic diseases and spleen and kidney deficiency. Chinese medicine believes that spleen and kidney are the basis of "acquired" and "congenital" respectively. Spleen and kidney are full, and the body is strong. "Righteousness exists inside, and evil cannot be done." And its taste is mild, but not greasy, which can be regarded as a health care product in winter.
Eight-treasure porridge: japonica rice100g, mung bean10g, peanut kernel10g, red bean10g, coix seed10g, longan pulp10g, lotus seed pulp/0g. The porridge has effect of clearing away heat and promote diuresis, nourishing heart, tranquilizing mind, invigorating spleen and kidney, and is suitable for symptom such as asthenia, qi deficiency, laziness, sallow complexion, insomnia, dreaminess, anorexia, limb swelling, diarrhea, etc. Healthy people can keep fit if they eat it.