First, the diet should be light and the nutrition should be balanced.
Autumn is the season of high incidence of gastrointestinal diseases, and it is easy to cause gastrointestinal diseases in diet. The weather turns cold in autumn, and the diet should be light and warm. People have always had the habit of tonic in autumn, which can improve the body's immunity, help to resist cold and improve the immunity after winter. Therefore, in terms of tonic, we should not blindly supplement it, so as not to bring a burden to the stomach and liver.
1. Eat less irritating food.
There is an ancient saying that you don't eat ginger in autumn. Because autumn is relatively dry, if you eat some irritating, spicy and spicy foods, such as pepper, ginger, pepper and garlic, it is easy to make people feel hot and irritable. So eat less so as not to stimulate the stomach. Eat more vegetables and fruits and supplement some trace elements. For example: apples, bananas, grapes, etc.
2. Don't eat cold food.
The weather turns cold in autumn, and in order to adapt to this change, the body and physiological metabolism have also changed. Pay special attention not to be too cold in the diet, so as not to cause the burden on the stomach and liver and various digestive tract diseases. Especially when getting up in the morning, many people have the habit of drinking water. Remember to drink warm water instead of cold water. In addition, some leftovers should be heated before eating, and should not be cold. Try to avoid overnight meals, so as not to produce microorganisms and eat bad stomach. I eat in the company canteen. I basically eat the list every morning. Four stir-fried dishes in the morning, the taste is light. There are many staple foods, such as porridge, steamed bread, sesame, rice, fried dough sticks, beef soup, tofu soup and so on. There are also steamed eggs, pure milk, yogurt or soybean milk. Take it as needed for every meal, and you can take it in moderation.
3, overeating is not desirable
Some people eat just for a moment's pleasure, and eat and drink unscrupulously when eating. You know, tonic is not eating indiscriminately. If you eat too many calories, it will turn into fat accumulation, which will make people fat and increase the burden on the liver. At the same time, eating and drinking indiscriminately can also cause spleen and stomach discomfort. Therefore, in the autumn diet, we should pay attention to the right amount, but we should not indulge our appetite. Generally, we can eat 60% to 70% full. Some people may say, "I can't keep my mouth shut when I eat, and it's easy to eat too much, but I feel uncomfortable when I eat too much." In view of this situation, you can drink plenty of water before eating to increase satiety, so as to avoid overeating.
4. Eating sour food is the most nourishing liver.
There is a saying: "Autumn diet should be less spicy and more sour to nourish liver qi." Sour food can maintain the liver, increase acidity and protect liver qi, which is very beneficial to maintain the liver. Therefore, you can eat more hawthorn and yogurt in autumn, which can nourish the liver and protect the stomach and promote digestion. Of course, we should also combine our own reality and should not overdo it. Eating too much acidic food may cause stomach and teeth discomfort. If you go too far, take control of yourself.
In fact, many times our diet is determined according to our personal preferences, but we should pay attention to the habit of not being picky about food, and we should have all kinds of whole grains and not eat one kind of food all the time. Otherwise, it may lead to nutritional deviation, unilateral overnutrition and lack of other nutrients. Therefore, food should be as diverse as possible, which is good for our health.
Second, fitness should be comprehensive and exercise should be regular.
Autumn is a season suitable for fitness, and the weather is neither cold nor hot. Proper exercise every day can keep a healthy body and a good figure. At the same time, moderate exercise can excrete excess toxins from the body through sweat, and also make the skin elastic and healthy. Moreover, autumn exercise is more cost-effective for maintaining a healthy body and a good figure, which can not only prevent "autumn weight", but also improve immunity. Therefore, autumn exercise has many benefits.
1, warm up before exercise.
You must fully exercise before exercise, especially in all links. Even a few simple actions can move your body away, which can effectively reduce the occurrence of sports risks. Physical activity should be comprehensive, not perfunctory, only in one place. When I usually exercise, I always do it from head to toe in order. First, I move my head in the order of "up, down, left, right and left" to separate my head and neck, then I move my shoulder joint and rotate my arm to move my shoulder joint. Then there is the chest expansion movement. During the activity, the range of motion can be slightly larger, and the chest can be pushed forward, which can effectively open the chest and increase vital capacity. Then there are waist twisting, knee twisting, lunge leg press, wrist and ankle movements, etc. On the one hand, this sequence is not easy to miss, on the other hand, the activities are more comprehensive, which can make all joints move. After the warm-up, you can also run and lift your legs in place, which can make you more excited and enter the training state as soon as possible. Don't warm up for too long, usually three to five minutes, and don't do too much exercise, usually sweating slightly.
2. Exercise moderately
There must be a limit to everything, and so must exercise. The amount should not be too large, otherwise the body will get tired easily. Exercise should try to combine aerobic exercise with anaerobic exercise. Aerobic exercise refers to the endurance exercise carried out by the human body to increase the inhalation, transportation and utilization of oxygen under the condition of adequate oxygen supply. This exercise is good for controlling blood pressure, improving heart and lung function and reducing fat. Common aerobic exercises are: swimming, jogging, cycling, brisk walking and so on. Anaerobic exercise refers to the high-speed and intense exercise of muscles in the state of "hypoxia". Anaerobic exercise is mostly an exercise with high load intensity and strong instantaneity, which is difficult to last and the time for fatigue elimination is slow. Common anaerobic exercises include: running fast, high jump, long jump, dumbbell exercise, barbell exercise, weight lifting, push-ups, sit-ups and so on. Aerobic exercise can increase our vital capacity, improve our cardiopulmonary function, and is more conducive to reducing fat. Anaerobic exercise can increase our explosive power, improve our strength and increase muscle content. Therefore, the combination of aerobic and anaerobic exercise can not only reduce fat, but also gain muscle, which is the best. Can be interspersed in the exercise, but the time should not be too long. Generally, it is better to exercise for 20 to 60 minutes. Short time can't achieve the effect, and long time is easy to get tired. I usually jog for half an hour first, then do push-ups, sit-ups and so on. Sometimes I also practice pull-ups and dumbbells, usually within 50 minutes. Exercise should be done every day. Never fish for three days and dry the net for two days. Otherwise the effect will be greatly reduced. Don't rush for success. Step by step, always stick to it.
Step 3 Stretch after exercise
Stretching in time after exercise can better relax the body and relieve fatigue. Through stretching, enhance muscle elasticity and ductility, and promote muscle recovery and growth. In the process of stretching, it should be based on the whole body, and the time should not be too long, usually between 5- 10 minutes. Pay attention to not only local stretching, but full-body stretching. After stretching, you should replenish nutrition to your body in time, you can add some water, or eat some fresh milk, cereal, lean meat and so on. Avoid your body becoming more tired because of lack of nutrition. Take a moderate rest after exercise. If you feel tired, don't continue to exercise, otherwise it will be counterproductive.
Third, dress comfortably and live regularly.
Although the transition time from hot weather to cold weather in autumn is very short, you should also pay attention to dressing. According to personal reality, don't wear thick clothes in the morning, thin clothes at noon and thick clothes at night, which is easy to catch a cold. We should also keep a regular routine in life and form the habit of going to bed early and getting up early, which is more in line with the seasonal laws and conducive to health preservation.
1, comfortable to wear.
As the saying goes, it is freezing in spring and autumn. Moderate "freezing" can improve our resistance, but we can't carry it hard, we can't catch cold, and we can't put on thick clothes immediately when the weather is a little cold, which is not good for our health. We should take "a little cold but not cold" as the standard, but warm and not too cold, which helps to enhance the body's resistance.
2. Work and rest should be regular
As the saying goes, "Autumn begins in the shade, so everything is harvested." The yang in nature began to converge and fade, and people should begin to prepare for maintaining the yang. Going to bed early should conform to Yang Qi's convergence, and getting up early should stretch lung qi to prevent excessive convergence. In addition, getting up early in autumn can also reduce the chance of thrombosis, which is of certain significance to prevent ischemic diseases such as cerebral thrombosis. Generally speaking, it is advisable to fall asleep at 9 10 in the evening and get up at 5 6: 00 in the morning in autumn.
3, the mentality should be stable.
There is a good saying: "spring is sleepy and autumn is lacking." With the arrival of autumn and the change of the weather, people are easily troubled by absent sadness, and even feel depressed in life, work and study. The ancients always used the feeling of "sorrowful autumn" to express their feelings of being down and out, but sorrowful autumn is lung ambition, and excessive sadness will damage lung qi, thus violating the way of keeping in good health in autumn. Therefore, we should actively adjust our mentality, treat ordinary things with a normal heart, don't be too sad, and avoid excessive lung qi; Emotional adjustment and comfort are needed to keep lung qi clear and normal. This is to adapt to the natural characteristics of autumn convergence and the principle of autumn health preservation.
The above is a simple summary of my views on autumn health. The content is not necessarily comprehensive, and the writing is not specific enough. Because the writing skills are not solid enough, there will inevitably be some shortcomings. Please give more valuable advice and guidance in the comments section. Finally, I sincerely hope that everyone can stay healthy, be a healthy, happy and positive person, reap the joy of autumn and enjoy the happy years.