1, health care coup
1. Stretch before getting up in the morning.
Slowly stretch your arms over your head, cross your hands and stretch. This action can exercise arm muscles and wrist strength and promote blood return. However, it should be noted that the movement must be gentle and slow, otherwise it is likely to hurt the tendon. Moreover, it takes a few minutes for people to wake up, and there should be an adaptation time from lying to sitting. It's important to get up slowly and sit slowly. In addition, you can rub your joints and warm up before stretching, so as not to make your body nervous at once.
2. Go to the toilet and knock your teeth.
Tooth tapping refers to the gentle tapping of upper and lower teeth, which can strengthen gums, gums and roots and enhance the strength of teeth. This little gesture can also promote oral saliva secretion and help digestion. Moreover, it is more suitable for practice when going to the toilet, because from the perspective of Chinese medicine, when urinating, people's kidneys flow downwards. At this time, knocking on the teeth helps to strengthen the kidney and strengthen the bones and muscles.
3. Practice lifting the anus when brushing your teeth.
Inhale the abdomen and lift the anus, and exhale to relax the anus. Doing this action 10~20 times can enhance levator ani strength and is effective in controlling urinary incontinence caused by muscle relaxation in the elderly. But also relieve hemorrhoids and constipation. In addition, after this action, you can also practice abdominal breathing, and the effect is doubled.
4. Do chest expansion exercises when dressing.
Hands droop naturally, shake hands behind your back, then straighten your arms and hold your chest out. This action can generally be repeated 10 times, which can exercise chest muscles, increase vital capacity, help the human body exhale more waste gas and inhale more oxygen. In addition, it can relax the spine and back muscles. However, it should be noted that the elderly with cardiovascular and cerebrovascular diseases may have an accelerated heart rate when doing chest expansion exercises, so they should slow down and not be too big.
5. After sitting for a long time, pat your body and stand on tiptoe.
Many old people like playing mahjong or watching TV for a long time. It is suggested to stand regularly and pat the abdomen, buttocks, legs and other parts to promote the relaxation of skin and subcutaneous blood vessels and dredge meridians through external force. After clapping your hands, you can also lift your feet and tiptoe to promote the blood return of lower limbs and exercise your balance ability. However, it is not recommended for the elderly with osteoporosis to do this action, because the gravity of the human body is on the sole of the foot when the foot is padded, which is easy to cause fractures.
6. Turn your eyes when there are advertisements on TV.
Rotating the eyeball clockwise for 10 times and then counterclockwise for 10 times can make the eyeball move up and down, relieve eye fatigue, relax eye muscles and protect the nerves and blood vessels in the eye. It should be noted that glaucoma patients have high intraocular pressure and are not suitable for this action.
To practice these little tricks, we should keep in mind the basic principle of gradual progress and not rush into it. In addition, people with basic diseases, such as cardiovascular and cerebrovascular diseases and elderly diabetics, should also do these actions according to their own abilities and make appropriate adjustments according to their physical conditions.
2. Healthy soup to drink in winter
1. Tea tree mushroom sparerib soup
Ingredients: Agrocybe aegerita, ribs, six red dates, two slices of ginger, appropriate amount of water and salt.
Cooking method: Wash Agrocybe aegerita, cut into pieces, cut ribs into small pieces, soak in boiling water for blood, and take out for later use. Put an appropriate amount of water into the pot, first boil the water with strong fire, then put Agrocybe aegerita, ribs, red dates and ginger slices into the boiling water, cook with strong fire for 15 minutes, and then stew with medium fire for half an hour.
Edible efficacy: it can effectively clean the stomach and remove excess oil in the body.
2. Tianqi Chuangong Black Chicken Soup
Ingredients: 20g of Tianqi, 8g of Chuangong, half black-bone chicken, lean pork 100 meter, and 3 slices of ginger.
Cooking method: clean all the materials, then cut the black-bone chicken and lean pork into pieces and put them in a boiling water pot to remove blood. Then put ten bowls of water in the stew pot and bring it to a boil. Put the black-bone chicken, pork, notoginseng, Ligusticum chuanxiong and ginger slices into the pot and stew for about one and a half hours on medium fire, and the black-bone chicken soup can be served.
Edible efficacy: This soup can regulate meridians, relax muscles and tonify qi, enrich blood and nourish heart, which is very suitable for winter consumption.
3. red jujube fish head soup
Ingredients: eight red dates, a big fish head and three slices of ginger.
Cooking method: Wash the fish head, remove impurities, put ten bowls of clear water into a pot to boil, add the fish head, red dates and ginger slices, and stew for two hours on medium heat.
Edible efficacy: Although this soup is simple, it can effectively nourish the body, maintain beauty, strengthen the brain and replenish the marrow.
4. North Sichuan Apple Soup
Ingredients: one apple, Fritillaria10g, and proper amount of honey.
Cooking method: clean the apple, pay attention when cutting, cut the apple flat, clean the core, leave a hole, add Fritillaria cirrhosa and honey, cover it, fix it with a toothpick, and stew it in water for about two hours, and the Fritillaria cirrhosa apple soup will be ready. Both soup and apples can be eaten.
Efficacy: dry in winter. Drinking this soup can moisten the mouth and remove noise, nourish the body and mind, moisten the lungs and relieve cough, and nourish the vitality.