The plan of the year lies in spring, and spring sports health care is the best season for the elderly to keep fit. Here are the health care methods for the elderly in early spring, and four steps will lay the foundation for your health.

Step 1: Blend into nature and "nourish the soul"

In spring, nature is full of vitality, the stinger wakes up, and the school is thriving. People should also conform to the characteristics that the sun be the spirit rises in spring and everything begins to grow. Huangdi Neijing pointed out that it is necessary to "make a living by ambition". "Making a living" means that people should let their will sprout in spring, not let their will be depressed, but be open-minded and optimistic. For old friends, the best way is to cultivate one's morality.

The so-called "self-cultivation" means paying attention to moral cultivation on weekdays, not doing things that violate the law and discipline, being selfish without desire, being content with happiness, and having a natural and peaceful mind. The so-called "nurturing nature" refers to mental and emotional recuperation. In other words, we should pay attention to the adjustment of our own emotions and avoid bad emotions such as impatience, anxiety, depression and anger. In daily life, reading, painting, calligraphy, sculpture, music, planting flowers, fishing and other activities have the function of nourishing feelings and cultivating sentiment. Especially in the spring when the sun is shining, the weather is sunny, and birds are singing and flowers are fragrant, it is the best way to go out, enjoy the green mountains and green waters, scenic spots and feel the interest of nature.

Step 2: Go to bed late and get up early to "warm bloom in spring"

As the saying goes, when it begins to rain in spring, get up early and go to bed late. "The Yellow Emperor's Internal Classic" has four tones, saying, "Spring and March are called Chen. Heaven and earth are beautiful and everything is glorious. Lie down at night and get up early, and walk in court. " It means that everything is alive in spring and nature is full of vitality. People should also go to bed late and get up early, and go outdoors to relax more, which can help the body and mind draw strength from nature and maintain a vitality. But don't rush to "go to bed late and get up early" in early spring, there should be a process of gradual adaptation. The human body should adapt to the changes in the natural environment and gradually change its sleeping habits.

Early spring clothes should be based on "spring cover". In early spring, the weather is warm and cold, the air masses alternate frequently, and the temperature is high and low, which makes people easy to catch a cold and cause other diseases.

Three meals a day is the primary substance for our physical and mental health. Because the digestive system of the elderly is slower than that of ordinary people, we can't fix the diet of the elderly, so we should change it frequently. As children, we should pay attention to changing recipes for the elderly.

A change: the three-meal recipe for the elderly seeks "change"

The eating time of three meals a day is different, and the physiological process of the human body changes accordingly, so the diet should be adjusted accordingly to adapt to the change of rhythm.

Breakfast: adhere to the principle of low sugar and low fat, choose lean meat, eggs, vegetables, juice and low-fat milk, supplemented by cereals and pasta.

Lunch: Mainly high-protein food. Spring, an American psychologist, observed that both men and women over the age of 40 are less energetic than those who mainly eat protein foods within 4 hours after eating carbohydrate foods (such as pasta). The secret is that protein will decompose tyrosine after entering the body, and will be converted into excited dopamine and norepinephrine after entering the brain, thus making people full of energy.

Dinner: mainly high-sugar and low-protein food. Sugar can increase the secretion of serotonin and prevent insomnia. High protein foods such as meat and eggs should be restricted.

Step 3: Increase calories to "fight disease"

In early spring, the temperature is still cold, and the human body needs to consume some energy to maintain the basal body temperature to keep out the cold. Therefore, the nutrients at this time should be mainly high in calories. In addition to cereal products, you should also choose foods such as soybeans, sesame seeds, peanuts and walnuts to supplement energy substances in time. Because the cold stimulation will accelerate the decomposition of protein in the body, which will reduce the body's resistance and cause diseases. Therefore, we should supplement high-quality protein food, such as eggs, fish, shrimp, beef, chicken, rabbit meat, bean products and so on.

In spring, you need to get enough vitamins and inorganic salts in your diet. Fresh vegetables such as Chinese cabbage, rape, bell pepper and tomato, and fruits such as citrus and lemon are rich in vitamin C, which has antiviral effect. Yellow-green vegetables such as carrots and amaranth are rich in vitamin A, which can protect and strengthen epithelial cells of upper respiratory mucosa and respiratory organs, thus resisting various pathogenic factors. Food rich in vitamin E should also be eaten to improve human immune function and enhance the body's disease resistance. This kind of food includes sesame, blue cabbage and cauliflower.

Step 4: Exercise muscles and restore vitality.

A year's plan lies in spring, and spring exercise and health care are the best ways to restore the "vitality" of the body. Because the cold winter restricts people's exercise, the functions of the body's thermoregulatory center and internal organs are weakened to varying degrees, especially the muscles and ligaments of the whole body, which need exercise to enhance their motor functions.

Be fully prepared before exercise. Due to the cold weather, the blood flow is slow, and the elasticity and flexibility of muscles, joints and ligaments are reduced, which is prone to sports injuries. Adequate exercise can improve the excitability of the central nervous system, enhance cardiopulmonary function, accelerate blood circulation, enhance the elasticity of joints and muscles, and better adapt to the needs of strenuous exercise. Second, pay attention to breathing through your nose. The nasal mucosa is rich in blood vessels and its cavity is relatively curved, which can warm and humidify the air and better protect the lungs. Third, we should pay attention to increasing or decreasing clothes to prevent colds. When you exercise, your body is hot and sweaty, so you can reduce your clothes appropriately. You must put on your clothes in time after exercise to avoid catching a cold.