Get up late in the morning and go to bed early at night.
According to the theory of traditional Chinese medicine, man and nature are a whole, and man should adapt to the changes of the four seasons of nature and arrange his daily life and rest reasonably. When the sun rises, the body's biological clock will give instructions, and the sympathetic nerves will start to get excited, which means it's time for you to get up.
In winter, the days get shorter and the nights get longer. People should also follow the principle of "winter storage", appropriately extend their sleep time, and adjust their work and rest to "go to bed early and get up late", sleeping one or two hours earlier than in other seasons and getting up one or two hours later. Liu Dequan reminded that elderly people with weak yang should wait until the sun comes out to avoid cold evil. Otherwise, it is likely to cause respiratory diseases such as colds, coughs and asthma, and even accidents such as angina pectoris.
Have breakfast early, have dinner early.
Get up late in winter and put off breakfast. Because when people sleep, the digestive system is still trying to digest the food they eat all day. If you eat breakfast too early, it will make your digestive system tired. After getting up, you can drink a little water first, then prepare breakfast leisurely, leaving enough rest time for the digestive system.
The habit of going to bed early at night also determines that dinner should be eaten early in winter, especially for the elderly, who have weak digestive function and need to eat early to ensure that the body has enough time to digest food thoroughly. This can not only avoid food accumulation at night, but also ensure good sleep quality.
Eat hard in the morning and drink thin at night.
The "hard" eating here actually doesn't mean something with hard taste, but refers to food with rich nutrition and high energy. A good breakfast can better ensure the energy needed for a day's activities. Such as lean meat and cereal. However, the elderly with weak digestive function should also consider whether the food is digestible.
After dinner, people's activities will be reduced. In order to avoid food accumulation, eat less, choose digested food, porridge is better, and meat and spicy food are best avoided. Eating porridge for dinner also has the effect of nourishing the stomach and calming the nerves. It is suggested that the elderly can eat some yam porridge, lotus seed porridge, jujube porridge and so on.
Drink water in the morning and honey at night.
There is a saying in Chinese medicine: "Drink salt water early and honey late". Professor Yang Li from Xiyuan Hospital of Chinese Academy of Traditional Chinese Medicine explained that salt has the functions of clearing away heat, cooling blood, detoxifying and nourishing kidney. Drinking a glass of light salt water on an empty stomach after getting up in the morning is helpful to reduce fire and benefit the kidney, relieve constipation, improve the digestive function of the stomach, and is also good for those who get angry and have a sore throat. However, patients with cardiovascular and cerebrovascular diseases such as hypertension and people with poor renal function should drink carefully; Generally, the salt in 100 ml water should not exceed 0.9 g, so as not to increase the burden on kidneys and hearts.
Drinking honey water at night can help digestion and sleep. Before going to bed every day, you can scoop a spoonful of honey and mix it with warm water. But people who have the habit of getting up at night, it is best not to drink honey at night, because it is high in sugar and easy to cause polyuria; People with diabetes should also drink carefully.
Exercise late in the morning and early in the evening.
Whether you get up early or exercise at night, you need to adapt to the seasonal characteristics of winter. A major principle in choosing exercise time is: don't exercise until you see the sun. Therefore, the morning exercise should wait until the sun comes out, and the evening exercise should be before the sun goes down. Only in this way can we ensure that the yang in the human body is not destroyed. Therefore, morning exercise in winter is later than other seasons, and evening exercise is earlier than other seasons.
In addition, the temperature is low in the morning and evening in winter, and the temperature difference between indoor and outdoor is large. If you go out to exercise too early, you are more likely to catch a cold, and your blood pressure will also rise due to vasoconstriction, causing physical discomfort. Exercise too late at night may also lead to physical discomfort due to temperature problems, especially for the elderly with cardiovascular and cerebrovascular diseases.
Exercise quietly in the morning and exercise more at night.
Some people like doing exercises and boxing, while others like running and dancing. We should choose different exercise methods according to different physical conditions. In the morning, people just woke up from sleep, and the whole body was still in a state of "inhibition". Proper exercise helps to restore vitality. But the awakening of the human body needs a process, which should be gradual, so don't do strenuous exercise in the morning, you can do morning exercises and do Tai Chi.
At night, the human body is basically active. Research by British sports physiologists also found that after 4 pm and at night, people's physical strength, reaction ability and adaptability will reach a better state, and their heartbeat and blood pressure will be relatively stable. Therefore, you can do a little more intense activities, such as playing ball and running, and the elderly can also choose dancing, brisk walking and other sports. But if the exercise time is 20 minutes after dinner or 10 minutes before bed, it should be as gentle and gentle as possible, such as walking.
Get up early in the sun and soak your feet at night.
Sunbathing helps to supplement calcium and cheer up the spirit. It is suggested to spend more time in the sun 15 minutes in the morning, which is helpful to improve the level of vitamin D and promote the absorption of calcium. In Japan, sunbathing regularly after getting up early is regarded as a kind of sleep therapy, because sunbathing can gradually restore the biological clock in the human body to normal, which is one of the keys to relieve insomnia.
Soaking feet with hot water is helpful to blood circulation and improve sleep quality. It is recommended to do it before going to bed. After a day's activities, I feel very tired at night, and my liver and kidney are in urgent need of rest. Yang Li said that the best way to recuperate at this time is to soak your feet. Liu Dequan also suggested that you should soak your feet with water at about 40 degrees Celsius for half an hour before going to bed, so that you can get hot, but you can't sweat obviously. After soaking your feet, it is better to stop doing other activities and fall asleep every few minutes.
This is the way for women to keep in good health in winter. I hope it will help female friends!