Health care measures in winter
1, cold protection measures
In general family rooms, the room temperature should be kept at 15 -20 degrees. In a low temperature environment, you should equip yourself with cold-proof clothes, scarves, shoes, gloves, etc. Clothes, shoes, gloves, etc. Avoid dampness and keep it dry. Hands and feet should not be tied tightly, so as not to affect peripheral blood circulation and cause chilblain and frostbite.
Anyone suffering from hypertension, cardiovascular diseases, liver diseases, hyperacidity, gastrointestinal dysfunction, decreased renal function, physical weakness and frequent colds should avoid working in a low temperature environment, and people over 50 years old should not engage in this work.
Step 2 keep fit
Proper physical exercise in winter can not only stretch bones and muscles, circulate blood, but also increase calories and keep warm and cold. For middle-aged and elderly people, winter exercise is mainly indoor. When the weather is fine, they can go for a walk outdoors, play Tai Ji Chuan, do sports and dance for fun.
But in bad weather, such as strong wind, cold and fog, it should be avoided. It is not advisable to get up early and do morning exercises. The amount of exercise should not be too large, and you should do what you can. At the same time, we should be optimistic and in a * * * mood, don't spend unnecessary energy, and save your strength, which is conducive to the prevention and treatment of diseases.
3, keep out the cold diet
Choose foods with high calories to keep out the cold in winter. Meat, mainly dog meat, mutton and beef, is rich in protein, carbohydrates and fat, providing more calories for the body. Medical research also found that people's fear of cold in winter is related to the lack of some inorganic salts in the body, in addition to the cold weather conditions outside.
Vegetables, especially the old leaves, yellow leaves, roots and skins of vegetables are rich in inorganic salts. Do not remove these beneficial parts when eating. Iron deficiency in human body can make people feel afraid of cold. At this time, you can increase the consumption of iron-rich foods, such as liver, lean meat, egg yolk, black fungus, black sesame, fragrant blood glutinous rice, sea cucumber and so on. Fresh vegetables mixed with meat have better cold-proof effect.
Tonics should be properly selected in the cold season of March 9, and Chinese medicine believes that tonic can germinate vitality and recharge your batteries at this time. Of course, winter tonic is not a general tonic, nor is it an indiscriminate tonic. Only with a clear aim can we achieve the expected goal.
Thyroid secretion of human body can produce heat, so it is advisable to eat more iodine-containing foods that are helpful to thyroid function, such as kelp, fish, shrimp, oysters, laver and other foods that grow in seawater or water. Some fruits contain more protein, fat and sugar, such as red dates, chestnuts, walnuts, persimmons, longan, dried litchi, etc., which are also good for keeping out the cold in winter.
Common sense of winter health care
* * *1* * varies from person to person.
The winter climate is very cold, and everything in the universe is in a state of collection. People should pay attention to cold protection and warmth in fitness exercise to adapt to the natural climate in winter, so as to keep the world quiet, get rid of diseases and prolong life. Although it is cold in winter, it is an important way to keep exercising and an important way to keep fit.
But avoid exercising in strong winds, cold and fog.
Outdoor sports in winter should be changed and adjusted according to one's own physique. For patients with cardiovascular diseases, strenuous exercise should be prohibited and the amount of exercise should be gradual.
Middle-aged and elderly people with respiratory diseases, such as chronic bronchitis, emphysema, asthma, cor pulmonale, hypotension, etc. Static muscle exertion should be avoided. It's cold in winter, so we should strictly stick to breathing through the nose to prevent cold air from entering the lungs directly. For middle-aged and elderly people with digestive system diseases, it is necessary to strengthen abdominal muscle exercise, increase abdominal muscle strength, increase intra-abdominal pressure, promote gastric peristalsis and improve the function of digestive tract organs.
* * * 2 * * Clothing thickness should be appropriate.
The basic requirement for outdoor fitness in winter is to keep warm and breathable. Generally speaking, professional sportswear should be adopted, because the design and fabric selection of these garments fully consider the characteristics of the season. Under normal circumstances, it is not advisable to wear heavy clothes during exercise. First, it restricts exercise, and second, it is not conducive to the timely release of heat generated during exercise. The appropriate practice should be to take it off after warm-up activities and put it on in time after exercise to prevent catching a cold.
* * * 3 * * Warm-up activities should be enough.
Compared with other seasons, the preparation time of winter fitness exercise is longer, about 30 ~ 40 minutes, and the intensity should not be too great. Generally, fever and slight sweating are appropriate.
The contents of preparatory activities include general preparatory activities and special preparatory activities, among which special preparatory activities should not be ignored. The action structure, rhythm and intensity of special warm-up activities should be similar to formal sports. In addition, stretching exercises generally use stretching exercises such as leg press instead of kicking and swinging legs to avoid strain.
***4*** Breathing methods must be reasonable.
When doing fitness exercise in winter, reasonable breathing is conducive to keeping the body basically constant and improving the exercise effect.
The correct breathing method is: when quiet, the respiratory tract realizes ventilation, which plays the role of purifying, moistening and warming the air. When doing strenuous exercise, you can use your mouth instead of your nose or nose and mouth to breathe. The opening should not be too big, and the inhaled air should be warmed through the mouth as much as possible, and then enter the lungs through the throat and trachea.
It is not advisable for people to wear masks when exercising, because masks can not effectively warm the air, but greatly increase the resistance of ventilation, which really does more harm than good.
* * * 5 * * Don't get up early in winter practice.
The temperature is low in winter morning. If you get up too early, there will be many hidden dangers. Those who have seen it will see: