Essentials of psychological health care in winter: focus on cold prevention, kidney strengthening, stewing and health care.
Winter refers to 10, 1 1 and 65438+February in China lunar calendar, including beginning of winter, light snow, heavy snow, winter solstice, slight cold and severe cold. In winter, it is freezing, everything withers, and there is a scene of depression. For this, the first thing people think of is cold and warmth. Is it enough to keep warm in winter? What should we pay special attention to in winter health care? How to live a healthy and warm winter? Let's discuss winter health care around these problems.
Health preserving characteristics
In winter, the climate is cold and cold, which easily leads to poor circulation of qi and blood, and makes many old diseases relapse or aggravate. Especially those serious life-threatening diseases, such as stroke, cerebral hemorrhage and myocardial infarction. Not only has the incidence increased significantly, but the mortality rate has also increased sharply. Therefore, winter health should pay attention to cold protection.
In winter, the human body's yang accumulates, and qi and blood tend to flow inward, so the skin is dense and water is not easy to leak from the body surface. However, after the kidney and bladder are gasified, a small part of them become body fluid and spread all over the body, and most of them differentiate into water, and urine is poured into the bladder, which invisibly increases the burden on the kidney and easily leads to nephritis, enuresis, urinary incontinence, edema and other diseases. Therefore, winter health care should pay attention to the maintenance of kidneys.
Health preserving method
The important principle of keeping in good health in winter is "tonifying kidney and preventing cold". Kidney is the motive force of human life. The kidneys are full of vitality, and the body can adapt to the changes in severe winter. The key to ensure kidney qi is to prevent the invasion of cold climate.
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principle
The winter diet should follow the principles of "nourishing yin in autumn and winter", "tonifying kidney to prevent cold" and "worrying about Pingyang", and the diet should focus on nourishing yin to suppress yang and increasing calories.
【 tonifying kidney first 】
Cold should be in the kidney. Kidney is the motive force of human life and the "innate foundation" of human body. In winter, the yang of the human body is suppressed, and the physiological activities of the human body also converge. At this time, the kidney should not only prepare enough energy to maintain the heat expenditure in winter, but also store some energy for the coming year, so it is very important to tonify the kidney at this time. In diet, we should always pay attention to the nursed back to health of the kidneys, pay attention to the supplement of calories, eat more animal foods and beans, and supplement vitamins and inorganic salts. Dog meat, mutton, goose, duck, soybean, walnut, chestnut, fungus, sesame, sweet potato and radish are all suitable foods in winter.
【 Warm food should not be eaten hard 】
Sticky food is mostly cloudy, and eating this kind of food in winter is easy to damage the spleen and stomach. Moreover, food overheating is easy to damage the esophagus, and after entering the stomach, it is easy to cause heat accumulation in the body and cause diseases; If the food is too cold, it will easily stimulate the blood vessels in the spleen and stomach and make the blood flow poor. However, the decrease of blood volume will seriously affect the blood circulation of other organs and endanger human health. Therefore, the diet in winter should be gentle.
"More bitter and less salty"
In winter, the function of kidney is high. If you eat more salty food, kidney qi will be more abundant, which will greatly hurt the heart, weaken its strength and affect human health. Therefore, eat less salty food in winter to prevent excessive kidney water; Eat more bitter food, nourish the heart and enhance kidney function. Commonly used foods are: betel nut, orange, pig liver, sheep liver, kohlrabi, lettuce, vinegar, tea and so on.
Life adjustment
[Sleep regulation]
Go to bed early and get up late in winter, and it is best to get up after the sun comes out. Because going to bed early can maintain human yang and keep the body warm, while getting up late can nourish human yin. Do it at sunrise, get up and stop the cold, and ask for its warmth. Don't sleep with your head covered when it is warm. If the air in the bed is not circulating, there will be less and less oxygen. Over time, the air will become turbid. When people sleep in such an environment, they will feel chest tightness, nausea, or wake up from sleep with a cold sweat and feel tired the next day.
【 Cold prevention and three warmings 】
Tounuan
When the head is cold, the blood vessels will contract, and the muscles in the head will be tense, which may easily cause headaches, colds and even gastrointestinal discomfort.
Back heating
Cold stimulation can affect local muscles or spread to internal organs through back acupoints, which is harmful to health. Cold in the back not only causes backache, but also affects the muscles, joints and internal organs of the upper and lower limbs through the cervical vertebrae and lumbar vertebrae, causing various discomforts.
Warm feet
Once the foot catches cold, it can reflexively cause the capillary contraction of the upper respiratory tract mucosa, the cilia swing slows down and the resistance decreases. The consequence is that viruses and bacteria take advantage of it and multiply in large numbers, which makes people catch a cold.
The temperature in winter is quite different from the body temperature, so the discomfort is more obvious than other seasons. Especially for the elderly and people with weak physique, the harsh environment of ice and snow not only affects health, but also brings potential dangers to travel. The ideal environment is very necessary for cold protection and health preservation.
[Suitable temperature and humidity]
It is cold outside in winter, and the temperature difference between indoor and outdoor is large. Generally, 16℃ ~ 20℃ should be kept indoors, and 18℃ is the most ideal. If the room temperature is too high, it will make people feel sultry or dry and dizzy and depressed. After a long time, it will also cause dry mouth and dry eyes. Over time, it will break the physiological balance of the human body and cause diseases. Especially in the north, high room temperature is particularly easy to cause exogenous cold. If the indoor temperature is too low, it will greatly consume the thermal energy of the human body and make people feel cold; People who are weak will cause chills; People with weak stomach and intestines can cause abdominal distension, stomach pain and even arthritis.
As for the indoor humidity, it should also be appropriate, generally 30% ~ 70%. If the indoor humidity is too high, it will be more difficult for the human body to dissipate heat, which will make people feel oppressive and unbearable. After a long time, it will cause dampness and arthritis. If the indoor humidity is too low and the air is dry, people will feel thirsty and the respiratory tract will be dry and uncomfortable. At the same time, we should keep the habit of opening windows frequently in winter, keep the air circulating and avoid harmful bacteria staying indoors.
[Steam bath, yoga, sauna]
With the improvement of living standards, modern people pay more and more attention to their own health, and how to maintain health has gradually become a topic that people often discuss. However, the temperature in winter is low, and it is difficult for harmful substances in the body to be excreted. In addition, wearing heavy clothes makes people even more reluctant to exercise. The following are the emerging and most popular winter health preservation.
Through the action of ultra-strong far infrared rays and biological light waves, people in the steaming hall can make human cells vibrate and accelerate blood circulation, which is a static movement in form. Through its effect on human tissues, it can regulate human physiological function, improve microcirculation, promote metabolism, improve nervous system function and enhance immunity, so that the human body will not simply sweat and eliminate harmful substances in the body, and achieve the purposes of health care, skin care and beauty. If steaming for 40 minutes is equivalent to jogging for 20 miles. Generally, the heating temperature is about 42 to 44 degrees.
High temperature yoga is to achieve ideal health care effect through physical exercise. The heating temperature is generally 34-42 degrees. By simulating various postures of cobras, cats, crocodiles, camels, vultures, locusts and other animals, as well as a series of pulling, twisting and bending movements, the motionless parts of the body are stretched, twisted and massaged to improve health.
Sauna changes water into steam by heating, and the steam contacts human skin, which makes the skin temperature rise, thus achieving the health care effect of accelerating perspiration. Generally need to be heated to about 60 degrees.
take exercise
In winter, many people are reluctant to take part in sports because of the cold climate. But as the saying goes: "if you move in winter, you will get less sick;" Lazy in winter, drink a bowl of medicine. " "Practice dog days in summer and practice Sanjiu in winter. "All these show that it is very beneficial to health to insist on physical exercise in winter.
[Cold-resistant exercise]
Cold-resistant exercise is beneficial to people, and it is helpful to the cardiovascular, respiratory, digestive, exercise and endocrine systems of the human body, thus reducing the occurrence of coronary heart disease, cerebrovascular accident, cold, cough, arthritis and obesity. At the same time, cold tolerance can make people live longer. For young people, cold tolerance can also exercise people's strong will and tenacious spirit, which should be advocated in particular.
Although people's cold tolerance is limited, and people with different constitutions have different responses to cold stimuli, it is certain that exercise can improve the body's tolerance to cold. How to take the first step of cold-resistant exercise? It's too late to think about this problem when the cold comes. Because the temperature changes gradually from high to low, people's exercise must also adopt the method of gradually adapting their bodies to the cold. If a person can persist in walking in the wild from hot weather to cold weather every morning and take a deep breath of fresh outdoor air, his cold tolerance will gradually improve. If you add other forms of physical exercise, such as running, playing ball games, climbing mountains and so on. As the temperature decreases, people will not feel cold in cold places. The "cool autumn" method summarized by the ancients is essentially an exercise in the adaptability of human cold resistance.
[Winter Swimming]
Winter swimming is a sport that integrates disease prevention, treatment, fitness and anti-aging. Can significantly enhance physical fitness and improve the body's resistance and immunity. When swimming in winter, the stimulation of cold water can make human blood vessels stretch continuously, thus exercising the elasticity of blood vessels, preventing and delaying the occurrence and development of arteriosclerosis, which has obvious effects on preventing and relieving hyperviscosity in middle-aged and elderly people. The cold stimulation of winter swimming can also adjust the balance between excitement and inhibition of central nervous system, which is beneficial to the improvement of human autonomic nervous system function.
Of course, people who take part in winter swimming must have the foundation of cold water exercise and have certain adaptability to cold stimuli before they can start winter swimming. You must be fully prepared before swimming in winter, and you can't get into the water until you are hot. At the beginning of training, the launching time should not be too long, just swim 10 meter each time, and gradually increase on this basis. The length of winter swimming depends on the weather and personal situation, and cannot be forced to be consistent.
After the human body is stimulated by cold water, the skin color changes constantly: pale, light red and purple. And purplish red is a dangerous signal for winter swimming. At this time, winter swimming should be stopped immediately. Dry it with a dry towel immediately after the water comes out until the skin is red. Get dressed, do some tidying activities, and then finish when you feel warm and comfortable.
Attention should also be paid to winter swimming, at most once a day 1 time or every other day 1 time, otherwise physical exertion will be too great and harmful; Must persevere, if the interval is too long, the body's adaptability will be reduced in the previous exercise; It is not suitable for winter swimming after satiety, hunger and fatigue; Don't drink to keep warm after winter swimming.
[skipping rope]
In winter, when you don't want to exercise outdoors, you might as well jump rope at home. This activity is simple and easy, but the fitness effect is excellent. Skipping rope can significantly improve the control and coordination of both feet. When you turn the rope with your hands, you can also exercise your shoulder and wrist joints. With the rhythm of beating, the cardiovascular system and respiratory system are exercised. In addition, skipping rope is an effective exercise to lose weight. Jumping rope in the snow is more interesting for children.
【 Exercise taboo 】
Doing physical exercise in winter is quite beneficial to improving health. But if we don't pay attention to sports hygiene, it will bring harm to human body. Therefore, we must pay attention to sports hygiene in winter sports. It is easy to catch a cold in winter. Never engage in strenuous exercise when you have a cold and fever. Otherwise, it will aggravate the condition and even induce myocardial infarction or myocarditis.
Don't forget to do warm-up activities before exercise. Because in cold conditions, human muscles are stiff and joint flexibility is poor, which is prone to muscle strain or joint contusion.
Exercise intensity should be properly arranged, especially the running speed should be gradually increased from slow to fast, and the amount of exercise should vary from person to person, step by step, especially for the elderly, the infirm and children, and the exercise intensity must not be too large.
It's best not to breathe through your mouth, but to use your nose when exercising. Because the cold air filtered by the nose is clean, moist and not too cold, it can protect the respiratory system.
drug therapy
As the saying goes, "If you don't hide essence in winter, you will get sick in spring." In winter, the human body's yang is hidden and the yin is attached, which is the stage of energy accumulation, and it is a good season for the weak.
Winter is a good season for people with weak constitution to take tonic, but the reasons for "weakness" are different, and the tonic time varies from person to person and from constitution to constitution.
A person's life needs to go through different stages of development and physiological changes. The qi, blood, yin and yang of human organs change in different degrees at different stages, and people's living habits, study and work at different ages are also different. Therefore, we should supplement the body according to these changes.
Children's internal organs are delicate, easy to be weak and easy to be solid, and their diet is often uncontrolled, which damages the spleen and stomach. Its winter tonic should be based on strengthening the spleen and stomach, and it can be eaten with poria cocos, hawthorn, jujube and coix seed. Young students who stay up late to study often have insufficient rest and sleep, and their heart, spleen and kidney are deficient. Lotus seeds and Polygonum multiflorum Thunb can be used as winter tonic. Many middle-aged people are overburdened and do not pay attention to rest, leading to qi and blood failure. Therefore, winter tonic is mainly to replenish qi and blood, and you can eat longan, astragalus and angelica. Old people are weak and ill, so they must take supplements in winter. Eucommia ulmoides and Polygonum multiflorum can be used when the elderly are not sick. If you are sick, you must make up for it based on syndrome differentiation and treatment.
Tonifying is to regulate various functions of the body and make it healthier, but if the tonic is too partial, it will be harmful and the body will be damaged again. For example, although it is yin deficiency, blindly nourishing yin in large doses without paying attention to moderation, and replenishing yin too much will inhibit Yang Qi, causing the human body to be cold and dignified, and yin will flourish and yang will decline. Therefore, the tonic should be moderate, and enough is enough.
disease prevention
Cold is an important factor in the onset of winter diseases. After cold stimulation, the human body will seriously destroy the heat balance system, endocrine system and circulatory system, which will lead to many diseases. Therefore, in the cold winter, people must attach great importance to the prevention of diseases.
Focus on cold and kidney
Seasonal changes often occur when we are unconscious. When we were lying in bed last Sunday afternoon, lazily sighing that the weather was getting warmer, in fact, winter had quietly arrived. A few days after winter, the temperature will drop greatly. Then, when the weather turns cold, we should take measures to protect our important bodies first.
In winter, the main qi is cold, and cold is yin evil, which is easy to hurt the human yang. After yin evil hurts yang, the human body's yang is weak and its physiological function is inhibited, which will produce a cold image. Common conditions include aversion to cold and abdominal pain. The corresponding organ in winter is the kidney. Chinese medicine believes that the kidney is the foundation of nature and the source of life. Its powerful function can adjust the body to adapt to the changes in severe winter, otherwise it will cause metabolic disorder and get sick. Therefore, the focus of winter health care is "nourishing kidney and preventing cold".
Dunbu health care
Winter diet should not stick to cold, because this kind of food belongs to yin, which is easy to damage the yang of human body. Diet should be based on "supplement". Among the tonic methods, the stew tonic is the best, and the stew tonic takes a long time to make, which is beneficial to the digestion and absorption of nutrients, and medicinal materials can be added appropriately to enhance the curative effect. When stewing, you can choose some high-calorie and high-protein foods according to your personal physique:
Mutton: It is very suitable for eating mutton in winter, because mutton is warm and can bring heat to human body. Traditional Chinese medicine says it is a wonderful product for nourishing Yuanyang, nourishing essence and blood, treating lung deficiency and benefiting strain, and it is a good food for nourishing and strengthening.
Goose meat: Since ancient times, there has been a proverb that "drink goose soup, eat goose meat, and don't cough all year round". Eating goose soup and goose meat often can prevent cough and nourish the five internal organs.
Duck: In winter, besides eating some foods that can strengthen yang, we should also pay attention to nourishing yin. Duck meat is rich in nutrition and is a wonderful nourishing product, especially suitable for people with fever and internal heat, especially those with low fever, physical weakness, less food, constipation and edema. Eating duck is the most beneficial.
Apart from protein, fat and vitamins, anti-aging ribs of Paigu Tang also contain a lot of calcium phosphate, collagen and bone mucin, which can provide calcium for children and the elderly. The special nutrients and collagen in bone soup can promote microcirculation, which is especially suitable for people aged 50-59. Drinking bone soup can strengthen bones and slow down the aging speed of the body. Adding wax gourd, kelp or lotus root to ribs soup can also play a role in clearing heat and benefiting qi. Especially suitable for people with weak body, backache and leg pain.