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.

Second, health care methods

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.

Third, diet aftercare.

principle

The winter diet should follow the principles of "nourishing yin in autumn and winter", "tonifying kidney to prevent cold" and "not disturbing yang", and the diet should mainly nourish yin to suppress yang and increase calories.

Tonify 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 kidneys should be prepared to maintain the heat expenditure in winter.

Enough energy, but also to 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 to avoid being too 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.

Increase bitterness and reduce saltiness.

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.

Fourth, the adjustment of daily life.

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.

Dong San Bao nuan

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.

Prevention of scald in winter

Washing scald

When it's cold, the blood vessels on the bare face and hands contract, and the temperature is low, especially when I just came back from the outdoors. At this time, suddenly wash your hands with hot water, the heat can not be absorbed by the blood in time, and it is easy to be scalded, which will eventually induce chilblain due to poor blood circulation of scalded skin.

Bed scald

Patients with hemiplegia, paraplegia, Alzheimer's disease and the elderly are easily burned, and their limbs and skin are insensitive and they don't know how to dodge. Therefore, when they sleep, they should use hot water bottles and electric blankets to control the temperature, and their families should pay more attention to their heating.

Heater scald

The metal parts on the surface of heaters such as electric stoves and oil stoves are very hot when used, and the elderly and children are slow to move, and their hands and feet are easy to burn when touched. Family members should be more careful and pay attention to safety.

Verb (abbreviation for verb) environmental adjustment

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.

The temperature and humidity should be appropriate.

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.

Sweating, 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. But it's warm in winter

Low temperature makes it difficult for harmful substances in the body to be excreted, and wearing heavy clothes makes people even more reluctant to exercise. The following emerging and most popular winter health preservation are for reference only:

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.

Sixth, 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. It's cold when swimming in winter.

Stimulation can make human blood vessels expand continuously, thus exercising the elasticity of blood vessels, preventing and delaying the occurrence and development of arteriosclerosis, and 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.

This 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.

rope skipping

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 well.

Seven, winter health essentials

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.

Medicinal diet health

Traditional Chinese medicine believes that the use of warm and tonic Chinese medicine in winter can enhance the vitality of human viscera, which is not only conducive to preventing diseases and strengthening the body, but also lays the foundation for health in the coming year. Through TCM health care, it can also improve women's weak blood gas and aging appearance. Ms. Liang, a health expert in Nairiel, pointed out that many people will make up for the deficiency. "Deficiency without tonic" means that the patient is physically weak and cannot accept tonic. The main reason is spleen and stomach weakness. Because the digestive function of the stomach and the transport function of the spleen are poor, and the tonic is mostly greasy, it can not be digested and absorbed well after taking it, but it increases the burden on the gastrointestinal tract and causes indigestion and other symptoms. Physical deficiency is divided into many types, including qi deficiency, blood deficiency, yin deficiency and yang deficiency. The following are the symptoms and manifestations of these four kinds.

Qi deficiency: manifested as shortness of breath and shortness of breath. Fear of cold is not obvious.

Blood deficiency: mainly manifested in heart and liver. Heart-blood deficiency is manifested as palpitation, insomnia, dreaminess and delirium. Liver blood deficiency, on the other hand, showed dull complexion, dizziness, tinnitus, dry eyes and blurred vision.

Yang deficiency: manifested as body cold, cold limbs, long urination, dyspepsia and loose stool.

Yin deficiency: manifested as five-upset fever or afternoon hot flashes, night sweats, zygomatic redness, emaciation, red tongue with little coating, etc.

It is the key to decide what to supplement only according to one's physical fitness. Among many tonic drugs, how should we choose dialectically? According to the four syndromes of body deficiency, such as qi deficiency, blood deficiency, yang deficiency and yin deficiency, it will be of great benefit to choose the "four famous tonics" in tonics-ginseng, donkey-hide gelatin, velvet antler and cordyceps sinensis. Next, Nell health experts talk about how to choose these drugs for syndrome.

Tonifying Qi Deficiency-Ginseng (Ganoderma Ginseng Chicken Soup)

Ginseng is warm in nature, sweet in taste, slightly bitter, enters the spleen and lungs, and greatly invigorates vitality. Modern pharmacological studies have found that its main effective components are ginsenoside and flavonoids, which have the functions of anti-aging, anti-fatigue, anti-harmful substances, anti-tumor, improving immunity, regulating nervous and endocrine systems, increasing coronary blood flow, reducing myocardial oxygen consumption, regulating blood lipids and preventing arteriosclerosis.

Usage: Slice ginseng, put 2 ~ 3g ginseng into a cup with boiling water each time, soak for 1 hour, then add clean water after drinking, and so on. It is best to take it orally within 12 hours, and finally chew ginseng slices, or take ginseng slices directly. If used for first aid, take 30 grams each time and take thick soup. Ginseng whiskers, ginseng flowers and ginseng leaves can also be soaked in water to make tea.

Tonifying yang deficiency-pilose antler (pilose antler yuanti decoction)

Velvet antler is warm, sweet and salty, enters the liver and kidney, and has the effect of tonifying kidney and strengthening yang. Li Shizhen said in Compendium of Materia Medica that velvet antler can "nourish essence and marrow, nourish Yiyang, strengthen tendons and bones, and cure various deficiencies ...". Modern pharmacological research shows that pilose antler essence contains many minerals such as amino acids, chondroitin sulfate, estrone, collagen, protein, calcium, phosphorus, magnesium, etc. It has nourishing and strengthening effects and can increase red blood cells, hemoglobin and reticulocytes in the blood. Moderate amount can strengthen myocardial contractility and increase cardiac output, which has a cardiotonic effect on heart failure. Taking it can make people energetic, but those with yin deficiency are not satisfied.

Usage: After grinding, take 1g each time and put it into millet porridge. Or take 30 grams of pilose antler and 30 grams of yam, slice them separately, soak them in 500 grams of Chinese liquor, seal them 1 week, 20 ml each time, twice a day, and treat impotence, frequent micturition and blackening. There are ten kinds of tonic pills, oral liquid and other drugs made from velvet antler, which can be taken according to the instructions.

Ejiao, the main tonic.

Ejiao is flat and sweet. Entering the lung, liver and kidney meridians, it is famous for nourishing yin and blood. Doctors of all ages regarded Ejiao as a good medicine for gynecology. Folk call donkey-hide gelatin, ginseng and velvet antler "three treasures" for winter tonic. Ejiao is especially favored by ladies because of its unique efficacy in treating various gynecological diseases.

Usage: Take 5 ~ 10g of Ejiao, add appropriate amount of yellow wine and steam with water. Or soak 500g of donkey-hide gelatin in1500g of yellow rice wine, steam it into liquid in water when the gelatin is spongy, add1000g of rock sugar while it is hot, and when the sugar and gelatin are dissolved into a whole, add a proper amount of fried black sesame seeds and chopped walnut kernels to make a sticky paste, and take 1 ~ 2 spoonfuls each morning and evening, and take it with warm water.

Tonifying yin-Cordyceps sinensis

Cordyceps sinensis is warm and sweet, enters the lung and kidney meridians, and has the effects of tonifying deficiency, replenishing essence, relieving cough and resolving phlegm. Modern pharmacological research shows that Cordyceps sinensis contains protein, fat (82.2% of which is unsaturated fatty acid beneficial to human body), sugar, crude fiber, minerals, cordycepic acid (D- mannitol), cordycepin and vitamin B 12, which has the functions of enhancing immune function, increasing myocardial blood flow, reducing cholesterol, resisting hypoxia, anticancer, antivirus, antibacterial and so on.

Usage: Take old duck 1 one, Cordyceps sinensis 10g. Remove hair and viscera from the duck, cut the duck's head along the neck, put several pieces of Cordyceps sinensis into the duck's head and neck, then wrap them tightly with cotton thread, put the rest into the duck's belly with ginger and onion, put them into a basin, inject clear soup, adjust the taste with salt, pepper and cooking wine, seal the mouth of the basin, steam for about 2 hours, take out the ginger and onion, and add monosodium glutamate.