Although sweating and urination decrease in winter, cells in all parts of the body still need water to nourish them to ensure normal metabolism. How much water is appropriate to drink every day in winter? Generally, 2000-3000 ml is enough.

2, drink porridge conditioning

Avoid a sticky and cold diet in winter. Nutrition experts advocate drinking hot porridge in the morning and dieting and nourishing the stomach at dinner. Especially mutton porridge, glutinous rice, red dates, lily porridge, eight-treasure porridge, millet, milk and rock sugar porridge are the most suitable.

3, foot protection and warmth

As the saying goes, "Cold starts from the feet". As we all know, the foot is rich in nerves, which is the intersection of the three Yin San Yang meridians. Cold feet can cause colds, arthritis and even low back and leg pain through nerve reflex. Therefore, wash your shoes and socks frequently in winter, and soak your feet with warm water for 20-30 minutes every night. If you can use some script biotechnology Chinese medicine foot bath powder, you can get twice the result with half the effort.

4. Exercise properly and sweat.

It is cloudy in winter, and the key to health preservation is to prevent the invasion of exogenous cold pathogens into the body. "Keeping out the cold" is necessary, but keeping out the cold does not mean raising the temperature of the air conditioner, nor does it mean that the more you wear, the warmer you get. Wearing too much will affect the metabolism and blood circulation of the human body, and sweating too much will make you more discouraged. Therefore, when exercising, it is necessary to combine motion and static, and all exercises can only be slightly sweaty.

5, eat more warm, eat less cold.

Health preservation in winter should be supplemented by household fitness equipment. Traditional health-preserving science divides food into three categories: cold, winter health-preserving knowledge and slippery. In winter, the climate is cold. In order to keep warm, people should eat more warm health knowledge and eat less cold food. Warm foods include health knowledge, sorghum rice, chestnuts, jujubes, walnuts, almonds, leeks, parsley, pumpkins, ginger, onions and garlic.

6. Keep an optimistic and positive attitude.

The World Health Organization put forward the concept that "half of health is mental health". Therefore, people are encouraged to look at and solve problems with optimism and positive attitude. Because optimism is an open mind. When people are happy, the body will secrete endorphins, which can make people feel happy, optimistic and cheerful, and are very beneficial to their health.

7. Comfortable environment

Indoor temperature and humidity should be appropriate; The room temperature is kept between 22-28 degrees Celsius and the humidity is about 50%-60%. Keep the indoor air circulating and fresh, and pay attention to prevent gas poisoning when heating indoors with coal.

8. Get enough sleep

Go to bed early and get up late in winter. Generally 8-9 hours of sleep, the elderly can appropriately increase, such as lack of sleep at night, can insist on taking a nap 1 hour; But sleep should not be too much. Pay attention to cold and warmth when sleeping, to avoid the cold wind, causing colds and respiratory diseases. Avoid falling asleep with your head covered and open a small transom for ventilation.

9. Eat healthily

Su Wen's Theory of Six Jie's Dirty Images says: "Heaven eats people with five flavors, and the earth eats people with five flavors." People's blind subjective laws can't be inconsistent with objective laws. When you want to eat, your body is lacking, so you should eat. The idea of "eat well in the morning, eat well at noon and eat less at night" does not apply to everyone. The frequency and quantity of diet should be determined according to different people's living habits and work conditions.

10, pay attention to cold and warmth.

The temperature changes greatly in the morning and evening in winter, so don't be greedy for cold. When the temperature is low at night, cover the bedding to avoid catching cold. Clothes should not be too thick during the day, so don't catch cold. Proper wearing less and proper freezing are beneficial to improve the body's ability to keep out the cold. Pay attention to warm clothes in winter, keep warm indoors to prevent cold invasion, and pay special attention to keep feet warm; But avoid sudden warming and over-baking. Pay attention to the cold and warmth of hands, feet, head and face when going out to prevent frostbite.

1 1, and develop good living habits.

There is a record in Qin Wen's "On Ancient Innocence": "Ancient people know it, learn Yin and Yang, and learn magic numbers. Eat well, live regularly, and never forget to do something. Therefore, it can be combined with God, become a hundred years old, and die at the age of 100. " So first of all, we should live a regular life, don't smoke and drink less, and develop good living habits. He said that if you "go against life and live without restraint", your health will definitely be affected after a long time.

12, skin care

Keep your skin moist and take a scientific bath; Pay equal attention to damp heat in early autumn, pay attention to skin cleaning to prevent infection, and the climate in autumn and winter is dry and the temperature is low. Don't bathe too often, scald too hard with boiling water, and the bath lotion is too alkaline, otherwise the skin will be more dry, itchy and chapped. After bathing, you can apply glycerin, antipruritic cream, emulsion, etc. Keep skin moist and prevent skin dryness and peeling.

13, strengthen exercise

Insisting on moderate physical exercise in winter can not only regulate lung qi and improve the function of lung organs, but also help to enhance the immune function of various tissues and organs and the body's resistance to external cold stimuli. Exercise styles vary from person to person. Choose exercises that individuals can bear, including cold-resistant exercises to enhance the body's ability to adapt to cold climate, such as cold water washing, rubbing and massage. Don't wear too many clothes when exercising. You should feel a little "frozen" and don't sweat. You can stop sweating if you have a fever all over. Especially the exercise of the elderly, we should do what we can. Pay attention to the cold, don't wear too little when exercising, don't take off too much when you are hot, and don't stay in the cold wind to avoid catching cold. Make full preparations before exercise to prevent sports injuries. After exercise, athletes should eat more foods that nourish yin and moisten the lungs, promote fluid production and quench thirst, so as to nourish yin and replenish qi, maintain and consolidate lung function, and achieve the purpose of clearing lung and benefiting throat.

14, preventing colds

In winter, the temperature is unpredictable, the temperature difference is large or too low, and the air is dry, which is the season with frequent colds. Dry in autumn and winter is easy to hurt the lungs. Caught a cold, reduced immunity, can't resist. Lung and respiratory diseases will occur, such as dry mouth and throat, nasal congestion, fever, cough, expectoration, upper respiratory inflammation, bronchitis, asthma, pneumonia and so on. Especially the elderly, children, the infirm and those with a history of chronic respiratory system are more likely to relapse.

15, eat more vegetables

In winter, you should eat more vegetables, fruits and beans, such as pears, tomatoes, oranges, grapes, jujubes, radishes, sesame seeds, lotus seeds, tremella, honey and red beans. Eat less spicy food to improve the function of zang-fu organs and increase disease resistance.