Winter begins in beginning of winter, and passes through light snow, heavy snow, winter solstice, slight cold and severe cold until the day before beginning of spring. In our northeast, winter is longer, so it is especially important to keep in good health in winter. In the traditional consciousness, health preservation is a matter for the elderly. Actually, this is a misunderstanding. Young people and middle-aged people should also learn to keep in good health and care, which is beneficial to our health and longevity. When I was young, I didn't pay attention to my health. When you get old, you will find your illness. It is said that the normal life span of people should be 120- 140 years old, but why not live that long? Because we have not properly adjusted our diet and our own health care. Up to now, the oldest person in Guinness World Records is 1 13 years old. We northeastern people live in a relatively cold climate for about seven months a year, so we must do a good job of health care and health preservation in winter. First, winter needs tonic: winter health care focuses on "hiding", which is what we usually call recharging. Modern medicine believes that winter tonic can improve immune function. Winter is the time when the human body's yang is hidden. Due to the influence of winter climate characteristics, the physiological activities of the human body have converged, and a certain amount of energy has been stored in the body to prepare for the "spring comes and summer grows" in the coming year. At the same time, there should be enough energy to maintain more expenditure of heat energy in winter and improve the body's disease resistance. According to the principle of "nourishing yang in spring and summer and nourishing yin in autumn and winter" in traditional Chinese medicine, winter should be supplemented, but it should be supplemented according to its own situation. A person's life needs to go through different stages of development and physiological changes such as children, youth, prime of life and old age. The qi, blood, yin and yang of human viscera and fu organs change in different degrees at each stage. Therefore, we should nourish the body according to these changes. It is generally believed that the 39th of the winter month is the best time for tonic, which is determined according to the viewpoint of "winter to sunrise sun" in traditional Chinese medicine. "Winter solstice" is the dividing line between winter and March climate change. Yin Qi began to retreat and Yang Qi gradually returned. At this time, tonic can enhance the strength of the body, cultivate vitality, make it full of vitality, contribute to the rise of Yang Qi in the body, enhance physical fitness and disease resistance, and lay a solid foundation for health next year. The way of keeping in good health lies in keeping in good health, and the essence of keeping in good health lies in diet. Be sure to eat more mutton in winter, both men and women should eat more. Mutton can greatly tonify deficiency and damage vitality, treat kidney-yang deficiency, warm and tonify the body, and treat spleen and stomach deficiency and cold, that is, eat more deficiency and cold constitution, strengthen stomach and spleen, which is very beneficial to spleen and kidney. Eating more mutton can make people strong. In winter, put a casserole on your stove, add some mutton and ginger slices, and the delicious mutton soup will smell delicious. Avoid sticky cold food in winter diet, because this kind of food belongs to yin, which is easy to damage the spleen and stomach yang. Drink hot porridge in the morning, go on a diet at dinner and nourish your stomach. Especially mutton porridge, glutinous rice, red dates, lily porridge, eight-treasure porridge, millet, milk and rock sugar porridge are the most suitable. For normal people, winter diet should follow the principle of "nourishing yang in autumn and winter, not disturbing yang", that is, eating some diets with high calories, such as lotus root, fungus and flax, which are beneficial foods. In order to avoid vitamin deficiency, we should eat more fresh vegetables, such as spinach and rape. In addition, drink alcohol in moderation in winter, eat Chili to stimulate telangiectasia, and eat garlic to prevent colds; Eat hot drinks or hot soup to warm the spleen and stomach, stimulate appetite and drive away cold. Second, eat more radishes and drink more water in winter: as the saying goes, "radishes are on the market, and doctors come home too early", "radishes make hot tea, and doctors climb everywhere". Li Shizhen, a famous medical scientist in Ming Dynasty in China, also admired radishes and thought that they should be eaten at every meal. He mentioned in Compendium of Materia Medica that radish can "relieve qi, eliminate grain and neutralize evil heat." Radish has the functions of invigorating spleen, promoting digestion, reducing qi and resolving phlegm, promoting fluid production and removing toxic substances, promoting metabolism, stimulating appetite, helping digestion, reducing blood fat and weight, and preventing and treating cancer. In addition, people are used to peeling off the radish skin when eating radish, but they don't know that 98% of the calcium contained in radish is in the radish skin, so it is best to eat radish with skin. Although sweating and urination decrease in winter, cells in the brain and body organs still need water to nourish them to ensure normal metabolism. It is recommended to drink a cup of warm water in the morning, five cups of warm water during the day and no water before going to bed, because drinking water before going to bed will cause the formation of bags under the eyes. Third, insist on soaking feet with hot water in winter: my father is almost seventy years old, very young, and his hair is all black. Mom said it was because your father insisted on soaking his feet in hot water for years. Mom said that people who insist on soaking their feet in hot water will be very young, which is the best way to beautify and live longer, because people get old first from their legs and feet. Foot is the root of human body, which is closely related to internal organs. The human body has 12 meridians from the foot. Washing feet with hot water at 40℃~45℃ before going to bed in winter (soaking feet 10 min ~ 15 min) and rubbing toes and soles about 100 times can promote blood circulation of the whole body, enhance the body's defense ability, eliminate fatigue, improve sleep, benefit the kidney and strengthen the brain, and delay brain aging. Fourth, in winter, we should increase the time of sunshine exposure and keep exercising: 1952 Chairman Mao said, "Develop sports and enhance people's physique." But I don't know why people's lives are getting better and better, but their physique is getting worse and worse. Therefore, every one of us in China should strengthen physical exercise and build up our physique. Everyone in China likes sports, and the physical fitness of the whole people will gradually improve. The requirement of exercise is that everyone should exercise at least 3.5 hours a week. "Life lies in exercise", and exercise needs perseverance. Exercise should be carried out outdoors in fine weather, and increasing the time of sunlight exposure can achieve better exercise and health care effects. Outdoor activities in winter are very important to prevent frostbite. Doing outdoor exercise or breathing 15 ~ 20 times is beneficial to the enhancement of lung function and plays a role in preventing and treating bronchitis and asthma. The lungs open to the skin. Through outdoor activities, you can increase the oxygen supply of the human body and improve the disease resistance. For outdoor activities, you should wear warm clothes, hats and gloves. If the wind and sand are too heavy, wear a mask. Remember to put on your coat when you rest during exercise. In addition, it should be noted that don't exercise immediately after eating, and don't eat immediately after exercise. Walking is also a good exercise, especially for diabetics. Walking can regulate the function of the spleen and gradually transform sugar into muscle. In winter, it is very scientific to wait for the sun to come out for half an hour before doing morning exercises. The air pollution on the ground is the most serious in the early morning of winter. As the temperature drops at night, all kinds of toxic and harmful gases are deposited on the ground. Only when the sun comes out and the surface temperature rises can harmful gases be emitted into the air. Especially in the early morning of winter, there is often fog, which will also damage human health. Since ancient times, there has been a saying that "poisonous fog kills people in autumn and winter". People who exercise in winter for a long time have strong cold resistance, are not prone to colds, bronchitis, pneumonia, frostbite and other diseases, and can also prevent osteoporosis common in the elderly. As the saying goes: "Exercise more in winter and get sick less; Lazy in winter, drink a bowl of medicine. ".5. Pay attention to rest in winter life: pay attention to" hiding "in winter, so that people will not get sick if they have a good rest. Huangdi Neijing said that in winter, you should "go to bed early and get up late, and you must take the sun." "It means going to bed early and getting up late in winter until the sun comes out. It is best to sleep at nine o'clock in winter. Increasing sleep time in winter is conducive to the accumulation of yang and yin essence, and can make the human body reach a healthy state of "Yin is the secret and God is the rule". In addition, life in winter should be regular, and life is irregular and you love to get sick. In the process of SARS, only children and the elderly don't like getting sick, because children and the elderly live a regular life and have high immunity, so they don't like getting sick. Young and middle-aged people are more likely to get sick because of irregular life and decreased immunity. Sixth, we should pay attention to regulating emotions in winter: winter is the season of nourishing the heart. In Huangdi Neijing, it is mentioned that "if you want to hide your ambition, if you have private interests, if you have income", which means that you should avoid the interference and stimulation of all kinds of bad emotions in winter, so that your mood is always in a state of indifference and tranquility, and you can keep things secret, so that your mind is quiet and free, and your inner world is full of optimism and joy. In winter, because of the unstable climate, this season is the weakest and most prone to illness. People shoulder the heavy burden of life and work, and have no time for entertainment. Over time, mood, attitude, behavior or personality will change. Self-neglect or inability to self-regulate emotions, especially emotional tension and frequent depression, can easily lead to some physical and mental diseases, such as cardiovascular diseases, gastric ulcer, migraine, menstrual disorders, diabetes, impotence, leukoplakia vulvae, neurasthenia and so on. Emotional instability or disorder can also weaken the body's immunity. If the immune system is disordered, it will cause endocrine disorders, bring all kinds of unpredictable diseases or incurable diseases, some of which will even endanger life, and will cast a shadow over the hearts of themselves and their families, adding a huge mental and economic burden. This is by no means alarmist. I read in a medical book that diabetes is like this. Lupus erythematosus is also caused by the problem of human immune system. Therefore, we must pay attention to our immune system, improve our immune ability, establish self-cultivation, improve our self-realm, not be angry or less angry, and learn to repair and adjust our emotional system. " All diseases originate from qi. "If you refuse all diseases, you have to refuse to be angry. Self-regulation, self-care, cultivate a good attitude, tolerate others and be kind to yourself. "Attitude determines life. "Seven, the number of baths should be reduced in winter: winter belongs to winter storage, so it is necessary to take fewer baths to avoid the sweat pores always in a spewing state, that is, to avoid frequent opening and closing and excretion of the skin, so that the qi of the human body can be dispersed. The gas in the human body is discharged from the skin. In winter, you can take a bath once every 7- 10 days. The same is true for not massaging and cupping often in winter. Eight, we should pay attention to keep warm in winter: In winter, our yang is restrained. If we hide in the abdomen, our body will become weaker and weaker, so we should pay attention to keep warm, but don't overheat. The cold climate makes people's immune function decline, endocrine disorders, blood circulation changes, and it is easy to get sick. Cold can induce myocardial infarction and stroke, and aggravate symptoms such as ulcer, rheumatism and glaucoma. The warm parts that the human body should pay special attention to in winter are the neck, back and feet. Some people continue to cough in winter, which is not easy to cure. In fact, it is caused by wearing open-necked clothes to expose the neck and cold air stimulation. The back is the yang of the human body, and pathogenic factors such as wind and cold can easily invade through the back, causing exogenous diseases, respiratory diseases, cardiovascular and cerebrovascular diseases. As the saying goes, "Cold begins with feet". Especially the hands, feet, ears, nose, face and other parts, far from the heart, at the end of the blood vessel distribution, should strengthen protection to avoid frostbite. The purpose of keeping in good health in winter is to keep the qi in the body from spreading, so don't get too close to the fire in winter. The indoor temperature should be kept at 16℃~22℃ in winter. If it is too high, the temperature difference between indoor and outdoor is too large, and it is easy to catch a cold when going out. Nine, pay attention to acupoint health care and ventilation in winter: massage acupoints more in winter to protect your health. In winter, we should also pay attention to keeping the indoor air fresh, paying attention to indoor air circulation and humidity adjustment. If we don't keep healthy in winter, we will get sick in spring.