Author Tao Qingwen, Kong Weiping, Mu Wenjun,

Editor health care jun

In autumn and winter, the temperature drops and the weather gets cold. At this time, the human body is prone to catch cold, causing joint discomfort and even arthritis. Middle-aged and elderly people are relatively weak and prone to arthritis. So how should middle-aged and elderly people carry out joint self-care in autumn and winter?

1, joint weight keeps warm.

Cold is one of the reasons why joints feel uncomfortable or even damaged. Chinese medicine believes that "cold" has the characteristics of attraction and induction. Exogenous cold pathogen invades human body, which is easy to damage and astringe yang, block qi and blood, hinder meridians and joints, and may cause joint pain and swelling. Modern research has found that cold stimulation can cause synovium, cartilage and other tissues of joints to rupture and fall off, and even cause muscle fibers to deform and break, leading to joint injury.

The indoor heating temperature in northern China is high, and the temperature difference between indoor and outdoor is large. Middle-aged and elderly people should wear coats before going out to avoid catching cold. The climate in autumn and winter in southern China is wet and cold, and the evil of cold and dampness is sticky, which is more likely to invade joints and cause disease. Middle-aged and elderly people should pay attention to stay away from the cold and humid environment and create suitable indoor temperature and humidity. They can wear knee pads, wrist pads and other protective devices to protect their joints. They can also use external drugs with warm-keeping effect such as "Baby Warming" and home physiotherapy instruments to carry out hot compress physiotherapy, self-care and joint maintenance.

2. Prevention and control of infection

Middle-aged and elderly people are vulnerable to pathogens in autumn and winter because of their relatively weak immunity, and suffer from diseases such as colds, tonsillitis and pharyngitis. At this time, the human body will produce a series of immune responses to pathogens, which may induce arthritis. Therefore, in autumn and winter, middle-aged and elderly people should regularly carry out indoor ventilation, keep the environment clean, avoid contact with infected people, and go to crowded places less or not. If you need to take public transportation such as buses and subways, or go to crowded supermarkets and food markets, it is recommended to wear masks to isolate external pathogens, reduce the chance of infection and prevent arthritis.

3. Labor should be moderate.

Some daily chores, if improper or excessive, will also cause joint injuries, which should be avoided by middle-aged and elderly people.

For example, often lifting heavy objects will increase the burden on joints such as shoulders, wrists, knees and waist; Bending down for a long time to do housework, such as cleaning the room, washing and cooking, can also cause lumbar joint injury. Excessive load or fatigue will damage articular cartilage and subchondral bone through direct or indirect pressure and friction. Therefore, middle-aged and elderly people should pay attention to using scientific methods when doing housework to avoid bending over, squatting for a long time, lifting heavy objects and climbing stairs. Combine work and rest to reduce joint injuries.

4. Exercise in moderation

Since we should pay attention to the fact that joints can't be tired, isn't it that joints won't be damaged as long as they are inactive?

In fact, excessive exercise will cause damage to joints, such as climbing mountains and walking with load will increase the burden on joints of middle-aged and elderly people, which is not conducive to joint health; Reasonable exercise can not only enhance the function of muscles and ligaments near joints, make joints more stable, but also enhance the flexibility of joints, thus reducing joint injuries.

In autumn and winter, middle-aged and elderly people should carry out reasonable outdoor sports on sunny days and sunny days. If the weather conditions do not allow, we should change to indoor exercise, which is not only conducive to joint maintenance, but also can enhance physical fitness and prevent respiratory infections, osteoporosis and other diseases. You can choose jogging, walking, yoga, square dance, warm water swimming, Tai Ji Chuan, Baduanjin and so on. The suitable duration of exercise is 30 minutes to 65,438+0 hours every day, starting from a small amount and proceeding gradually. Don't sweat too much during exercise, and don't have joint discomfort after rest.

5, the diet should correspond.

The spleen and stomach function of middle-aged and elderly people is relatively weak, and the weather becomes cold in autumn and winter. On the one hand, we should develop good eating habits, eat less spicy, stimulating and indigestible food, ensure enough calorie intake and resist the cold; On the other hand, you can pay attention to eating more foods that are beneficial to joint maintenance. In autumn and winter, the light is gradually reduced, and outdoor activities are also gradually reduced, and the body is prone to calcium deficiency. Therefore, attention should be paid to calcium supplementation in diet. Adequate calcium is very important to protect joints and prevent osteoporosis. Middle-aged and elderly people can increase their intake of high-calcium foods in autumn and winter, such as milk, beans, lean meat, shrimp skin and sesame seeds. At the same time, they should do outdoor activities as much as possible in sunny conditions, get more sunshine and promote the absorption of calcium.

According to Chinese medicine, "When a woman is 57 years old, the pulse of Yangming fails ... When a man is 58 years old, the kidney begins to fail ..." This shows that when a woman is 35 years old and a man is about 40 years old, the kidney qi begins to decline gradually. Kidney governs bone, stores essence and produces marrow, so kidney essence is sufficient, so marrow is strong, liver and kidney are homologous, kidney deficiency can reach liver deficiency, liver main reinforcement, liver and kidney deficiency, and bones and muscles are malnourished. Therefore, middle-aged and elderly people are prone to liver and kidney deficiency and malnutrition of joints and bones, such as weakness of waist and knee joints, pain, fear of cold and inflexible joint activities. Middle-aged and elderly people should pay attention to supplement foods that can nourish liver and kidney, strengthen bones and muscles, and protect joints, such as medlar, yam, leek, chestnut, walnut, sheep bone, ox bone, etc. Those who are afraid of cold in waist and legs and have obvious pain symptoms can also take Danggui Ginger Mutton Soup for self-care, which can not only warm meridians and dredge collaterals, but also relieve pain, replenish blood and dispel cold, and invigorate qi and spleen.

6. Daily overhaul

Huangdi Neijing put forward the principle of "nourishing yang in spring and summer and nourishing yin in autumn and winter". "The four seasons of Yin and Yang are the foundation of all things, so the sage raises Yang in spring and summer, and raises Yin in autumn and winter to follow its roots, so it rises and falls with everything. If you go against its roots, you will chop its roots and destroy its truth. " In other words, the Qi of Yin and Yang in the four seasons is the foundation of the existence of all things in the world, and heaven and man are one. The human body should keep in good health according to the law of natural changes, nourish yang in spring and summer and replenish yin in autumn and winter, so as to be subordinate to the foundation of yin and yang in the four seasons and grow together with everything. Once this fundamental principle is violated, it will damage its origin and destroy its true qi. In short, keeping healthy in the four seasons is to achieve "spring life, long summer, autumn harvest and winter storage".

In autumn, the yang in nature is gradually put away, and the yin gradually begins to grow, from "long summer" to "autumn harvest", which is the changing law of natural yin and yang. Therefore, the yin and yang sides of human physiological activities should be changed from "long" to "closed" accordingly, and attention should be paid to maintaining yin. Winter is the coldest season of the year. Everything is full of vitality, and the yang is hidden and the yin is prosperous. Only by saving your strength can your body be prepared for the coming year.

Specifically, middle-aged and elderly people should do the following in autumn and winter:

Keep your heart calm and optimistic, avoid excessive emotional excitement, and let your body calm down.

Pay attention to slowly add clothes to keep warm according to the change of temperature.

Exercise moderately to avoid excessive sweating and hurting yang.

Eat more foods that nourish yin and moisten the lungs in autumn, such as Ophiopogon japonicus, lily, tremella, spinach, water chestnut and sea cucumber. In winter, eat more foods that warm and tonify the kidney, such as medlar, red dates, longan and walnuts.

Sexual intercourse should be controlled so as not to hurt kidney yin.

Self-care in daily life can be carried out through family physical therapy. As the saying goes, "cold begins from the bottom", Yongquan point on the sole of the foot is connected with the kidney, and the cold of the whole body is easily introduced from the sole of the foot. Therefore, soaking feet with warm water every day can promote the blood circulation of feet and whole body, and rubbing Yongquan point after soaking feet can achieve the functions of tonifying kidney, strengthening waist, benefiting joints and strengthening body resistance.

Tao Qingwen, director, professor, doctoral tutor and postdoctoral cooperative tutor of Rheumatology Department of Chinese Medicine in China-Japan Friendship Hospital. Head of National Key Clinical College, key discipline (arthralgia syndrome of traditional Chinese medicine) and National Regional Diagnosis and Treatment Center of Rheumatology Chinese Medicine (specialist). He is also the chairman of the Rheumatology Professional Committee of Beijing Association of Integrated Traditional Chinese and Western Medicine and the vice chairman of Rheumatology Branch of Chinese Medicine Association.

He is good at treating rheumatic immune diseases, especially inflammatory joint diseases such as ankylosing spondylitis, rheumatoid arthritis, osteoarthritis and gout, as well as inflammatory exocrine gland diseases such as Sjogren's syndrome and IgG4-related diseases, and has achieved good clinical effects and conducted a series of studies. He is also good at the diagnosis and treatment of difficult diseases such as lupus erythematosus, rheumatic polymyalgia, reactive arthritis, psoriatic arthritis, Behcet's disease, inflammatory myopathy, scleroderma and vasculitis syndrome.

/item.html？ itemID=2 172346660

Reprint authorization, please contact us.

zlnbjzz:0 10-642 16645