Common sense of winter health care
1, eat more folic acid foods to prevent depression
Winter is a season of frequent depression. Often eat spinach, kiwi fruit, oysters, oranges, soybeans and dark green vegetables, because these foods contain folic acid, which can help fight depression.
Foods rich in B vitamins, such as whole wheat bread, coarse flour products, grains, yeast, animal liver, fruits, etc., are also of great benefit to improving bad mood and depression. Eating complex carbohydrates and soda cookies to improve mood, although slow, is more in line with health principles and helps to keep out the cold; Bananas contain substances that can help the human brain produce 5- hydroxytryptamine, which is similar to a chemical "messenger" and can send signals to the nerve endings of the brain, making people feel peaceful and happy.
2. Be warm and cold.
It's winter now, but many people don't pay much attention to wearing hats and scarves, and it's easy to catch a cold. So be sure to pay attention to the cold.
Whether to add clothes or not depends on the change of the weather, but it is not advisable to add too much, depending on whether you feel cold. As the saying goes, "If you want to be comfortable, you must be diligent." Therefore, we should prepare more winter clothes and increase or decrease them appropriately. In the dry season, indoor humidity should be maintained, and a humidifier can be used if necessary. For the elderly, soft and smooth cotton or silk underwear, * * and chemical fiber clothing should be chosen as far as possible to minimize the harm of static electricity.
3. Drink plenty of water to prevent getting angry.
Drinking more water can promote metabolism, shorten the retention time of feces in the intestine, reduce the absorption of toxins and dissolve water-soluble toxins. It is best to drink a cup of warm water on an empty stomach every morning. In addition, drinking water in the morning can also reduce blood viscosity and prevent cardiovascular and cerebrovascular diseases.
Drinking plenty of water in winter can also prevent getting angry and relieve discomfort such as dry mouth and throat, constipation and facial dryness. Honey water moistens dryness and detoxifies, white radish clears heat and diuresis, pear water moistens lung and relieves cough.
4. Go to bed early and get up late, and soak your feet before going to bed.
In winter, we should strengthen our physique, improve our immunity and cold resistance. First of all, we must ensure adequate sleep. Go to bed early and get up late in winter, and it is best not to rest later than 22 o'clock. 1 above does not rest, people's immunity is easy to decline, the temperature drops obviously after the light snow solar term, and it is easier to get sick if you rest too late.
Soak your feet with hot water every night. Soaking your feet with hot water can help you to * * acupoints on the soles of your feet, or take time out to do foot warming exercises, which can increase the strength of your waist and legs, promote blood circulation of your lower limbs, prevent frostbite, and improve your body's cold resistance.
5. Eat more hot porridge
You can eat the following foods in winter: foods that protect cardiovascular and cerebrovascular diseases, such as salvia miltiorrhiza, hawthorn, black fungus, tomatoes, celery and so on. ; Foods that reduce blood fat, such as bitter gourd, corn, buckwheat, carrots, etc. ; Warm-nourishing food and kidney-tonifying food, such as cashew nuts, euryales, yam, chestnuts, walnuts, black sesame seeds, black beans, etc.
Food can be stewed with less nutrient loss; Eating more hot porridge is good for your health, such as oatmeal porridge, radish porridge, Poria porridge, jujube porridge and so on.
6. Black food tonifies the kidney and prevents colds.
Preventing colds is the theme of health care throughout the winter. Eating more black food can not only quickly replenish calories and prevent colds, but also nourish liver and kidney, clear fire and maintain beauty.
Black sesame has the functions of nourishing liver and kidney, moistening five internal organs and benefiting qi; Black beans are rich in protein, and its unsaturated fatty acid content reaches 80%, which can not only meet the human body's demand for fat, but also reduce cholesterol. In addition, there are black rice, black dates and black fungus. , all have good health care functions.
How to keep warm in winter
Huangdi Neijing said: "Winter and March are called closed storage ..... This winter atmosphere should be the way to keep storage." In other words, in winter, everything in nature is full of yin and cold, and it is in a "closed" stage. Man corresponds to nature. In winter, people's yang is easily damaged and needs to be hidden. In addition, whether it is work, exercise, diet, etc. It needs to conform to nature.
Live as a shelter from the cold.
Go to bed early and get up late, and get more sunshine. In winter, the days are short and the nights are long. Going to bed early is in line with the morning when the sun is dark and the sun is closed, and getting up late is in line with the morning when the sun rises. It is difficult for modern people to do it because of the need of work. However, it is necessary to pay attention to health preservation in winter to meet the needs of closing Tibet. In winter, you should go to bed early and get up late, and don't stay up late.
Pay special attention to keeping your back and feet warm when keeping out the cold. Traditional Chinese medicine believes that the back is the main part of the bladder meridian of the foot sun, and the surface of the bladder meridian is like a defensive "fence", which plays a role in preventing the invasion of foreign evils. Paying attention to keeping your back warm is an important measure to avoid colds in winter and prevent wind-cold diseases. Old and infirm people should also pay attention to the thickness and warmth of mattresses.
The foot is the lowest part of the body, farthest from the heart, with poor blood supply, thin fat layer on the surface of the foot and poor heat preservation ability. Once the feet catch cold, the human body's resistance is weakened, which will lead to diseases such as colds. Paying attention to keeping feet warm is of great significance to prevent colds and low back pain.
Old people often suffer from arteriosclerosis and lack of activity, which affects the blood supply to their feet and is easy to get frostbite. More attention should be paid to keeping their feet warm. Be kind to your feet and choose shoes and socks with good warmth. The size of shoes and socks should be slightly larger, there should be a gap between feet and shoes, and air insulation should be used to increase warmth. Some people are afraid of freezing their feet, put on thick woolen socks or even two pairs, and stuff their shoes full, thinking that they will not freeze, but the result is counterproductive. Because the air that plays the role of heat insulation is squeezed away, the warmth retention is reduced, and it is easier to freeze the feet. Wool socks or wool socks are very breathable and hygroscopic, suitable for winter wear. However, socks and insoles should be cleaned and dried in time after sweating, and cotton shoes should also be dried frequently. Shoes and socks are dry and warm.
The spirit needs adjustment.
In winter, the main possession, mental stability, peace of mind, can make the human body's yang converge inside without leaking out. From this perspective, it is necessary to maintain emotional stability and peace of mind.
There is an acupoint on the sole of the foot called Yongquan, which is an important acupoint of the kidney meridian of foot shaoyin. At Yongquan point, through the transmission of meridians, the kidney can play a very good role, stimulate its internal vitality and strengthen its warming effect on various organs and tissues of the body, thus making people full of energy, vigor and strength. Every time before going to bed, soak your feet with warm water, then calm down and rub the spring with your hands. This is not only a health care measure, but also an effective way to adjust your mentality.
Exercise should be moderate
Exercise in winter is a good way to resist the cold, but we emphasize reasonable exercise. This can improve the function of viscera and organs, enhance human immune function and resist external cold.
Pay attention to warm-up activities during exercise, such as jogging, rubbing your face, washing your nose, flapping your whole body muscles, etc. Exercise indoors first, and then go outdoors after warming up; The amount of exercise should be gradually increased from small to large. If you feel weak, listless, tired, loss of appetite, poor sleep and hate exercise, you should pay attention to reducing the amount of exercise. Avoid strenuous exercise, you can sweat slightly, and dry your sweat with a towel in time after exercise;
It should also be noted that no matter what kind of activities are taken and how big the range of physical movements is, it is necessary to keep a cool head and achieve an organic combination of physical and mental movements.
Medicine, food and winter tonic
When the temperature is low in winter, the human body needs more heat than usual to produce more energy to meet the needs of the body. At this time, we should pay attention to food supplement and medicine supplement.
"Eating and drinking is about to begin" says: "It's cold in winter, so it's warm to eat dates." Advocate eating warm food to deal with colds. Warm foods include beans, mustard greens, coriander, pumpkin, longan, chestnut, jujube, walnut, chicken, sea cucumber, eel, shrimp and sparrow. In winter, people with weak constitution and cold hands and feet can eat hot foods such as beef, mutton and venison.
Tonifying is about deficiency, so make up. Only when there is deficiency can you make up, and what is deficiency will make up. Blood deficiency, qi deficiency, yin deficiency and yang deficiency are different and should be used according to symptoms. Ginseng Radix Astragali for invigorating qi, Dendrobium candidum Radix Panacis Quinquefolii for nourishing yin, Cornu Cervi Pantotrichum and Lycium barbarum for warming yang, and Colla Corii Asini for nourishing blood all need to be selected according to syndromes.
Many places have the habit of filling cream. Buy donkey-hide gelatin, ginseng, medlar, walnut kernel, etc. Cook at home all winter. At present, it is more important for experienced Chinese medicine practitioners to feel the pulse, choose tonic drugs according to their physical condition and seasonal characteristics, and pharmacists will standardize decoction. Generally from beginning of winter to beginning of spring, once or twice a day, one or two spoonfuls, put in a bowl, add boiling water to take, enjoy the pleasure of taking the cream, which will bring nourishing effect.
Drink yellow wine to keep warm in winter.
Yellow rice wine is one of the quintessence of our country, and it is a good wine handed down from our ancestors. In the Shang and Zhou Dynasties more than 3,000 years ago, China people created the compound fermentation method of distiller's yeast and began to brew a large number of yellow rice wine. Generally, rice and millet are used as raw materials, and the alcohol content is 14%~20%, which belongs to low-alcohol brewing wine.
Yellow rice wine belongs to healthy drinks.
Unlike white wine, yellow rice wine has not been distilled, and its alcohol content is less than 20%. There are 2/kloc-0 kinds of amino acids in yellow rice wine, which are high in peptides and amino acids and easy to be absorbed by human body.
In addition, there are dextrin, maltose, glucose, glycerol, vitamins and organic acids. Yellow rice wine is a good source of B vitamins, which is rich in vitamin B 1, vitamin B2 and vitamin E, making yellow rice wine a healthy drink with high nutritional value. Yellow rice wine contains polyphenols, glutathione and other physiologically active components, which have many functions such as scavenging free radicals, antioxidation and anti-aging.
Drinking warm wine reduces harmful substances.
Warm drinking is a traditional way of drinking yellow rice wine. The warm-up time of yellow rice wine should not exceed 5 minutes, and the suitable temperature is about 50℃, which is characterized by rich wine aroma and soft taste. Adding salted plums and shredded ginger to yellow rice wine slowly heated from low fire to medium fire will neutralize the strong wine flavor after heating by slightly sweet and salty plums, making the taste better.
Yellow rice wine contains a very small amount of methanol, aldehydes, ethers and other organic substances, which have certain adverse effects on human body, but the boiling points of aldehydes, ethers and other organic substances are low. With the slow heating, methanol, aldehyde, ether and other organic substances contained in it will evaporate with the increase of temperature.
At the same time, the fatty aromatic hydrocarbons contained in yellow rice wine will volatilize with the increase of temperature, making the wine more mellow.
How to keep fit in winter