Health care knowledge in winter
First, daily life.
1, get into the habit of going to bed early and getting up late. Health preservation in winter lies in the novelty of the air, "work at sunrise and rest at sunset". In winter, it is very important to ensure adequate deep sleep time. From the point of view of health, appropriately increasing deep sleep time in winter is helpful to the accumulation of hidden yang and * * * *, so that the human body can achieve a healthy state of "Yin and Pingyang are the secret and energy is the cure". Pay attention to cold and warmth during deep sleep to avoid being attacked by cold, leading to colds and respiratory diseases. Remember not to sleep with your head covered and open a small window for ventilation.
2, it is to avoid the cold and keep warm. Pay attention to warm clothes and warmth indoors in winter to prevent cold air from entering the country, especially to keep your feet warm; But avoid sudden warming and over-baking. Pay attention to the cold and warmth of hands, feet and head when going out to prevent frostbite.
Second, disease prevention.
1, colds and respiratory diseases. In winter, the temperature is unpredictable, the temperature difference is large or too low, and the air is dry, which is the season with frequent colds. When you catch a cold, your immunity drops and you can't resist it, you will have lung and respiratory diseases, such as nasal congestion, dry mouth and throat, cough, fever, expectoration, upper respiratory inflammation, bronchitis, asthma and pneumonia. In particular, children, the elderly, the infirm and patients with a history of chronic respiratory system are more likely to relapse.
2, the winter is cold, the trachea and blood vessels are cramped to varying degrees, the oxygen supply is reduced, the blood flow is slow, the blood pressure is elevated, and the incidence of cardiovascular and cerebrovascular diseases will increase. Everyone should pay attention. Especially the elderly should pay attention to keep warm to prevent vasoconstriction, high blood pressure, increased heart burden and respiratory infection. The above is the common sense of winter health care that I share with you. I hope it helps you.
Third, food.
1, winter health should be supplemented by food health. Eat more warm food and less cold food. In traditional health care, food is divided into three categories: warm, cold and flat. Because of the cold weather in winter, people should eat more warm food and eat less cold and cold food to keep warm. Warm foods include glutinous rice, chestnut, jujube, almond, walnut kernel, coriander, leek, pumpkin, onion, ginger, garlic and so on.
2, eat more fruits, vegetables, beans and other foods that moisten the lungs, nourish yin and rehydrate, such as tomatoes, oranges, pears, grapes, radishes, jujubes, sesame seeds, tremella, lotus seeds, honey, red beans and so on. Eat less spicy food, improve the efficacy of viscera and increase disease resistance.
Fourth, the spirit
1, winter mental health. We should give priority to tranquility and keep our energy. In winter, we should stop the harassment of all kinds of bad emotions and keep our mood in a state of calm and tranquility. When we encounter something, we should keep it secret, so that our hearts can be calm and free, and our inner world can be full of optimism and joy.
2. Psychological adjustment. Because climate change is uncertain, alternating cold and warm will have a certain impact on people's physiology and psychology. So we must pay attention to psychological adjustment, grasp ourselves correctly, learn to extricate ourselves and relax ourselves. Self-regulation can be achieved by communicating with partners, participating in outdoor activities and genre activities.
Verb (short for verb) exercises.
1. It is necessary to exercise in winter. Winter exercise itself consumes a lot and sweats less, so athletes can adapt to the sweating process more and increase the intensity of exercise. In winter, the temperature is low, the air is clean and the respiratory tract is comfortable, which can promote the blood circulation of the whole body. Naturally, it can increase the amount of exercise and accelerate the consumption of heat.
1, exercise in winter, pay attention to keep warm and prevent freezing. The outdoor temperature is low in the morning, so you should put on more clothes, get ready for activities, and then take off heavy clothes and pants for exercise after warming up. Wear clothes and pants in time after exercise and keep warm. Especially after winter swimming, you should immediately dry your whole body with a soft and dry bath towel, wipe the red panel, and keep warm to avoid the invasion of cold evil.
10 Tips for keeping in good health in winter
1. Diet should nourish yin and moisten the lungs.
Autumn harvest and winter storage, winter arrival, people's appetite is generally enhanced, so remember to control your mouth at this time to avoid hurting your stomach. Diet should be based on "nourishing yin and moistening lung", in addition to "less pungent and more sour", and eat more walnuts, sesame seeds and honey. , can play a role in nourishing yin and moistening the lungs; Eat less spicy food such as onion, ginger, garlic and pepper. Old people with a bad stomach can drink porridge in the morning to benefit the stomach and produce fluid.
2. Tonifying in winter should be scientific and correct.
Tonifying in winter is a health preserving method that has been circulated in China for thousands of years. After summer heat consumption, winter tonic can nourish the body's loss well, and has a good storage effect on the consumption in the coming year, making the human body healthier. However, tonic in autumn and winter cannot be carried out casually, but must be carried out according to the actual situation of one's own body, mainly for some patients with qi deficiency and blood deficiency, and the methods of tonic for different weak reasons are different.
Tonifying in winter, in order to let the stomach have an adaptation process, it is best to make up in advance, which means laying the foundation. Generally speaking, you can choose to stew beef and red dates, peanuts and brown sugar first, or cook some ginger and red dates beef soup to adjust the function of the spleen and stomach. Winter should be warm, eat less and be cold, but it is not suitable for hot and dry. Eat some foods with high calorie, nourishing yin and suppressing yang, and eat more fresh vegetables to avoid vitamin deficiency.
The colder the weather, the more you need to drink water.
People stay in warm rooms and seldom go out for activities, but this does not mean that the water consumed by the human body will be reduced. In winter, the climate is dry and the air humidity is small, so it is necessary to replenish water. If you drink less water, the blood consistency will be high, and symptoms such as thrombosis will easily occur, causing cardiovascular and cerebrovascular diseases. Drinking more water in winter can also speed up metabolism and play a role in resisting the cold.
Sleeping before eleven is the most effective tonic.
The simplest, cheapest and best tonic is to go to bed early and go to bed no later than 1 1 every day. Experts emphasize that night is to human body just like winter is to nature. Nature should sleep in winter and people should sleep at night. 1 1 is noon, that is, the winter of the human body, when the yang is asleep, it can be hidden in the body, and when the yang is awake, it floats outside the body. When sleeping at this time, the yin, essence, qi, blood and yang of the human body are supplemented.
5. Exercise moderately and exercise your hands and feet.
Many people give up exercise because they are afraid of the cold in winter, which is the most unwise thing to do. In fact, exercise is the best way to drive away the cold. During exercise, fat is converted into heat, which can help you keep your body temperature, improve blood pressure circulation and relieve cold hands and feet. At the same time, strengthening exercise can also enhance your immunity and resistance, and help you stay away from colds and diseases. Be sure to warm up before exercise. Jogging first makes the body sweat slightly, and then carries out high-intensity fitness exercise. Wear clothes to keep warm and prevent colds during exercise, and put on clothes in time after exercise to avoid colds.
If the outdoor air is cold and it is not convenient to exercise, doing housework is also a good way to exercise. For example, going up stairs can consume 100 calories in just 7 minutes, and can also exercise heart and lung function. It only takes 14 minutes to go down the stairs, which can consume 100 calories. Mopping the floor, just 20 minutes, can consume 100 calories. It doesn't take much time to sweep the floor. It only takes 25 minutes to spend 100 cards.
6. Keep your neck, back, abdomen and feet warm.
These parts can easily cause people to get sick in winter. Headache and neck pain will occur when the neck is cold; People with a cold back, such as those who sleep on a mat, will sneeze, have a stuffy nose and even catch a cold when they get up in the morning.
Abdominal warmth is the key protection work for girls. Avoid dysmenorrhea and irregular menstruation, and avoid cold discomfort. Abdominal warmth is the key; Finally, the foot has multiple acupoints. Once cold and uncomfortable, it will lead to conditioned reflex and various problems.
7. Take a bath in winter to keep it moist and dry.
There are four taboos in bathing in winter: avoid washing too often, avoid boiling water, avoid rubbing hard, and avoid soap being too alkaline. Otherwise, it is easy to destroy the original little sebum on the surface of the panel, making the panel drier and therefore more itchy and chapped. After bathing, you can rub some licorice oil, antipruritic cream, moisturizing cream and so on. Keep the panel moist to prevent the panel surface from drying and falling off.
8. Open the window for ventilation to keep the indoor air fresh.
In the cold winter, people often close the doors and windows, which makes the room full of carbon dioxide and waste gas, which is very harmful to people's health. Therefore, even in extremely cold winter months, we should pay attention to opening the window regularly in order to discharge carbon dioxide and waste gas and improve oxygen concentration. At the same time, let the sun shine in, increase the indoor negative ion content and keep the indoor air fresh.
9. Dress softly and pay attention to the matching of clothes.
Wear more clothes in cold winter. If you don't pay attention, you will feel itchy on the panel more easily. This is due to the constant friction between the body and clothes, clothes and clothes, resulting in static electricity, static panel. Therefore, in winter, try to choose cotton, silk and other clothes that are not easy to generate static electricity to make underwear, shirts and so on.
At the same time, we should also pay attention to the collocation of clothes. If you wear a polyester shirt, don't wear an acrylic sweater. If you wear synthetic fiber clothes inside, don't wear insulating polyester coat outside to prevent static electricity.
10. Get more sun on your back, strengthen your yang and adjust your mood.
Winter is the season when everything is silent, so in this season when everything begins to languish, people will inevitably feel sad. In turn, it breeds sadness and melancholy. In fact, this has something to do with not basking in the sun. In winter, Chinese medicine advocates "basking in the back" for health preservation. The back is the most important intersection of the seven meridians to transport the yang, and you often sit with your back to the sun, so that the sun warms your back a little, and the yang will be absorbed into the body through the acupuncture points on your back, and then transported to all parts of the body. When you feel full of harmony in the sun, it is a sign that your body is full of yang and your meridians are unobstructed. When the spirit of the sun is replenished, we can enjoy life again in high spirits.
Five aspects should be paid attention to in winter health preservation
1, more water
Although sweating and urination decrease in winter, maintaining the normal operation of brain and body organ cells still needs water nourishment. In winter, the daily water supply should be above 2000-3000 ml.
Step 2 breathe some air
In winter, people are used to closing the doors and windows of the house tightly, which will cause the indoor carbon dioxide concentration to be too high. If you add the decomposition products of sweat and the bad gas discharged from the digestive tract, the indoor air will be seriously polluted. People will have dizziness, fatigue, nausea, loss of appetite and other phenomena in an environment lacking fresh air. In order to prevent the above phenomenon, please be sure to keep the indoor air circulating and fresh. If possible, please go to some places with high oxygen content for oxygen therapy, which is beneficial to increase lung ventilation and speed up metabolism.
Step 3 sweat a little
Exercise muscles properly, sweat and keep fit in winter. Exercise should be combined with exercise, and it is good to run and do exercises as long as you sweat slightly, which is contrary to the way of hiding the sun in winter.
Step 4 protect your feet
Foot health in winter is fitness. Insist on washing feet with warm water every day, preferably at the same time * * * and * * * foot acupuncture points. Walk for more than half an hour every day to exercise your feet. Stick to rubbing the soles of your feet in the morning and evening to improve blood circulation.
Step 5 go to bed early
Sun Simiao, a famous medical scientist in the Tang Dynasty, said: "It is inappropriate to go out early in the morning and return late at night in winter, which has offended Han Wei." Go to bed early to nourish the yang, and get up late to strengthen the yang. Therefore, it is necessary to ensure adequate sleep in winter health preservation, which is conducive to the accumulation of latent yang and yin and body fluid; Remember to "raise Tibet" in beginning of winter's aftercare.