1, autumn health preservation
1, vitamin supplement
Vitamins play an important role in human immune system. When the body resists foreign invasion, the number and vitality of various immune cells are related to vitamins. Therefore, in the cold season of autumn and winter, don't forget to take vitamin C tablets every day, and you can also eat more fresh vegetables and fruits rich in vitamin C, such as kiwifruit and oranges. In order to keep the respiratory mucosa moist, vitamin A should be supplemented. The best sources are fennel, carrots and cabbage. In addition, often eat a pinch of walnuts or sunflower seeds, rich in vitamin E.
2. Schedule of three meals
Sit down to eat when it's time to eat. The food intake per meal is similar, the gastrointestinal volume remains stable, and the digestion ability is good. This perfect program will be recorded in the DNA sequence of the body. Under this program, the biological clock swings at the same rhythm every day, and all the functions of the body are in the best state, and the immunity is maintained at the highest level.
3. Massage 3 acupoints
Stimulating three acupoints can improve local blood circulation, prevent inflammation in autumn and winter, and improve immunity. These three acupoints are Dazhui (below the most prominent vertebra behind the neck when lowering the head) and Quchi (the outer end of the elbow stripe formed by bending the elbow at right angles), and then move outward 1. 5 inches), Fengmen point (Dazhui point moves two joints downward, and then moves one and a half fingers to the left and right), and you can press and rub each point with your middle finger for 2~3 minutes.
Step 4 vaccinate
Vaccination is definitely a good way to improve immunity. It is the best immunostimulant, which can enhance the body's disease resistance and greatly improve the effectiveness of immune cells in catching viruses. According to the previous data, more than 90% people have raised their antibodies to the protection level (that is, effectively fighting the virus) after being vaccinated with influenza vaccine. In addition to the flu vaccine, you can also get a cold virus vaccine. It is best to inject once a year.
5. Exercise regularly and moderately.
Diseases that are prone to occur in cold weather are related to the heart and lungs. Cardiopulmonary health can reduce the incidence in autumn and winter. Appropriate moderate-intensity exercise can improve cardiopulmonary function and enhance human immunity. Moderate exercise means that the speed of the exercise center reaches 60%~70% of the maximum heart rate (220 minus one's age). For example, the maximum heart rate of a 25-year-old person is 220-25= 195, and the heart rate should be controlled between 195×60% and 195×70% during exercise. The exercises recommended by fitness experts include walking, swimming and jogging.
6.an onion a day
Taking sweetened onion juice can enhance the body's resistance. Onion contains a lot of natural antibiotics, which has strong bactericidal ability, and can kill and inhibit Staphylococcus aureus, Streptococcus, Diphtheria, Shigella, Tuberculosis and Escherichia coli. Scientific experiments show that raw onion has better anti-immune effect than cooked onion. If you chew raw onions for 3 minutes, you can kill all the bacteria in your mouth. Of course, it is necessary to eat a piece of chewing gum after taking it.
7. Kiwifruit prevents constipation
Intestinal diseases are regarded as one of the biggest threats to health, and long-term constipation indicates potential patients. One of the adverse consequences is decreased immunity. There are many ways to solve constipation. MH recommends "kiwi therapy"-two kiwis a day. Dr An, an associate professor at the Medical College of HKU, recently conducted a special study on the effect of dietary fiber in kiwifruit on improving the intestinal tract of constipation patients in China. The results showed that after eating two kiwifruits every day for four weeks, the overall defecation situation of about 54.5% subjects was obviously improved, and the average number of natural complete defecation per week increased from 2.2 to 4.4, and the retention time of feces in the intestine was shortened by 27%. The secret is that kiwifruit is rich in dietary fiber, which helps to produce softer feces and help to excrete.
8. Wash your hands up to 8 times a day.
Scientific research has found that cold viruses can survive for 2 hours on hands and 72 hours on hard surfaces. When a person with a cold touches his nose, he catches a cold virus on his hand and carries it everywhere. Frequent hand washing can minimize the risk of respiratory tract infection and influenza, but you can't expect to kill bacteria once and for all by washing your hands with soap, you can only rinse them off one by one. However, you should not wash your hands often, or your skin will become dry. The upper limit of hand washing is 8 times a day.
9, often drink carrot milk
Carrots contain a lot of beta-carotene, but it will only be absorbed by the human body in a fat environment. Milk can provide fat and enhance immunity, so carrots and milk are "golden partners" on the immune front. When making carrot milk, you should steam carrots, add milk and honey, and crush them with a blender before using them.
10, breathe fresh air.
Fresh air can help blood flow smoothly, promote vital capacity and circulatory system, and is a wonderful recipe to restore mental vitality and promote immune system. Therefore, in autumn and winter, open the window for half an hour every morning and evening for ventilation, or often go for a walk outdoors. Letting respiratory mucosa receive some cold air stimulation is also an exercise of respiratory disease resistance, which can improve immunity.
1 1, drink plenty of water.
Adequate water in the body can keep the respiratory mucosa moist, and it is difficult for cold viruses to multiply quickly. Nutritionists suggest that children should drink more water when their daily drinking volume is 40 ml according to their weight. The best drinks are water, mixed drinks (mineral water or soda mixed with apple juice), fruit tea or herbal tea. Drink less coffee, alcoholic drinks and alcohol. Sports nutrition experts point out that the principle of drinking water is to drink after being thirsty.
13, listening to music before going to bed
9~ 1 1 in the evening is the time for the human immune system to repair, and the body needs to maintain a relaxed and calm state, so that the immune system can have a better rest. The beta wave released by music can stimulate the pituitary gland and play a certain role in promoting and intervening the regulation of the immune system, while classical music belonging to bass wave is the first in music, which will make the mood more peaceful.
14, kiss your lover before going to work
Our oral saliva contains a large number of bacteria (beneficial bacteria and harmful bacteria), 80% of which exist in everyone, and the other 20% are different. With kissing, these bacteria will change their positions. For the oral cavity, this means that if an "enemy" invades, the immune system will immediately enter a state of readiness and start the antibody production program, which will greatly promote the immune cells to improve their functions. Remember to kiss your lover before going to work every day. The mode of "healthy kissing" is to stare at each other and kiss for 3 minutes.
2. What do you eat in autumn?
(1) honey
It contains a variety of bioactive substances, which can stimulate the immune function of human body. Take it twice a day in the morning and evening, which can enhance the body's immunity and resist virus attack.
(2) spinach
Spinach is an important seasonal vegetable in autumn and winter, and it is also a health care dish that people can't miss in autumn. It's dry in autumn, and people are bored. Spinach is a cool food, which has the effects of clearing away heat and relieving boredom, nourishing yin and moistening dryness. Not only that, spinach also contains more carotene, which can be converted into vitamin A after being absorbed by the human body. It can promote respiratory system, protect nasal, pharyngeal and tracheal mucosa, prevent virus invasion, and help prevent colds.
(3) Garlic
Allicin fights infection and bacteria. The experimental results of British researchers show that eating garlic can reduce the chance of catching a cold by 2/3. People who chew garlic regularly are also less prone to colon cancer and stomach cancer. Therefore, it is recommended to eat two cloves of garlic raw every day and add some minced garlic when cooking.
(4) eggs
Vitamin D is an essential substance for human body and is called sunshine vitamin. People can usually get vitamin D cheaply by sunbathing. However, the weather in autumn is getting colder and the ultraviolet rays are still strong, so many people can't fully supplement vitamin D from their eyes. The lack of vitamin D is not only detrimental to the body's absorption of calcium, but also prone to nervousness and insomnia, which in turn leads to seasonal physical fatigue in autumn. Therefore, people need to pay attention to intake through diet. Egg yolk is rich in vitamin D, so people can often eat eggs to supplement vitamin D in autumn.
(5) rape
Rapeseed is rich in nutrition and contains a lot of mineral elements such as carotene, vitamin C, calcium and iron. On the one hand, carotene can maintain the healthy growth of human mucosa, prevent it from being invaded by viruses and protect the respiratory system; On the other hand, rape is also rich in vitamin C, which can enhance the body's anti-stress ability and immunity to cope with autumn climate change.
(6) Red wine
Red wine, like pistachios, only contains prebiotics that can nourish probiotics in the body. The study found that two glasses of red wine a day, compared with gin or non-alcoholic red wine, the number of beneficial bacteria in the intestinal flora will increase significantly after four weeks. Polyphenols, powerful antioxidants and alcohol in red wine may be the reasons.