1. Go to bed early and get up late
"Stand, make also. In winter, in the end, everything is collected. " Traditional Chinese medicine believes that "winter dominates Tibet" and "nourishing yin in autumn and winter", so it is necessary to go to bed early and get up late in winter and March, and pay attention to nourishing yin to get twice the result with half the effort. It is recommended to go to sleep before noon (23: 00-1: 00) every day, because the yin is abundant, and after noon, the yin begins to decline and the yang slowly rises. Traditional Chinese medicine has always paid attention to "harmony between man and nature" and can nourish yin in peace, so it is necessary to rest every day when yin and yang change, so as to protect your yin essence from interference. Sleep time can be relatively extended in winter, and it is best to ensure 8 hours of sleep time, so it is necessary to go to bed early and get up late. Adequate sleep can effectively restore energy, nourish yin and fertility, which is beneficial to the accumulation of latent yang and yin and body fluid in winter.
Proper exercise
It's getting colder and colder after beginning of winter, so it's necessary to exercise properly, relax muscles and sweat a little, so as to enhance physical fitness. Aerobic exercise with small exercise range and high calorie consumption is a more suitable exercise in winter. Healthy young people or middle-aged people can choose running and other intensive exercises, and the exercise time is longer than that in spring and summer 10 to 15 minutes; Old people or people with weak constitution can choose low-intensity exercise such as brisk walking, jogging and boxing, and it is appropriate to sweat slightly all over the body.
First of all, we should fully warm up in winter sports, because the elasticity and ductility of muscles, tendons and ligaments are reduced in winter, and the range of joint activities is reduced, which makes people feel stiff and difficult to stretch. If you exercise without warming up, you may cause muscle strain and joint sprain. Therefore, before winter exercise, it is best to exercise by jogging, unarmed exercise and a small amount of light equipment, so that the body will get hot and sweat slightly before exercise.
The beginning of winter makes up for winter.
There is a folk saying that "beginning of winter fills the winter and the mouth". Every day in the early winter, people will supplement delicious food in different ways, so that in the cold winter, people can resist the cold attack. Nourishing diet should be based on the principle of warming and nourishing. Meat can be beef, mutton and chicken, among which mutton is most suitable for warming. Mutton soup is sweet and warm, which can warm yang and dispel cold, replenish qi and blood, and strengthen the body. The curative effect can be comparable to that of ginseng. Fruits can be warm, such as apples, lychees, longan, chestnuts and red dates. Vegetables can be leek, Chinese cabbage, cabbage, white radish, rape, ginger, garlic, green onion, etc. Off-season foods and cold foods such as melon, cucumber and watermelon should be fasted.
4. Love and nurture
The cold climate in winter will inhibit people's physiological functions such as metabolism, and the symptoms of "mental cold" will also increase. Winter is more suitable for nourishing the soul, and the soul can only be full of vitality if it is restrained. In mental conditioning, we should strive for their illness, maintain emotional peace and avoid irritability. When something goes wrong, you should learn to control bad emotions, vent them in an appropriate way, and keep your mind at peace. You can choose some sports activities with different intensities according to your health, such as jogging, skating, dancing and playing ball games. These are all good medicines to eliminate boredom and recuperate the spirit.
Text/Integrated Traditional Chinese and Western Medicine Rehabilitation Department Chen Tingting