1, physiological changes of human body in winter
(1) metabolism is slow.
Everything is closed in winter, and the metabolic rate of human body becomes slow, so as to maintain physical strength as much as possible, but at the same time, it also reduces the ability of human body to resist diseases. In winter, Zhu Han and Yin Qi are abundant, while Yang Qi is weak, the essence is blocked, and cold pathogens are most likely to enter the kidney, causing various diseases, so we should pay attention to warming the kidney and protecting the yang in winter.
(2) Cold hands and feet
It is cold in winter, and vasoconstriction leads to insufficient blood supply, which leads to cold hands and feet, especially in women. Therefore, you should be careful not to smoke and avoid eating too much caffeinated food, such as coffee, strong tea and cola. Eat warm and blood-activating food, keep warm and keep fit, and avoid long-term fixed posture and concentration, such as sitting in front of the computer for a long time.
(3) chapped skin
In winter, human blood vessels are often in contraction state, and the secretion of sweat glands and sebaceous glands is obviously reduced, which is prone to dry skin. Some people will have itchy skin, redness and swelling, and even irregular chapping and peeling, especially in lower limbs. Therefore, it should be noted that bathing should not be too frequent, just once a day. It is best not to use alkaline soap in bathing, and the water temperature should not be too high. Try to use shower gel containing moisturizing ingredients, and apply moisturizing cream containing moisturizing ingredients after bathing.
2. Prevent common diseases in winter
(1) Bronchitis and asthma
The cold weather is prone to chronic bronchitis and bronchial asthma.
Countermeasures: moderate exercise; Clothes should not be too thick or too thin; The living room should be ventilated frequently to keep the air fresh; Develop good living habits, such as not smoking or drinking; Pay attention to diet adjustment and drink plenty of water.
(2) Popularity and cuteness
The winter climate is cold, suitable for the survival of some bacteria or viruses, and the human body's resistance drops, which is easy to be popular and cute.
Countermeasures: strengthen physical exercise at ordinary times, do a good job in cold protection and warmth, reasonably increase or decrease clothes, and go to public places less. Reduce the cause of influenza. Pay attention to a balanced diet and develop good living habits. If you have high fever, coma, convulsions and other symptoms, you should be sent to hospital for treatment.
(3) arthritis
Generally speaking, when the temperature changes above 3 degrees, the air pressure changes above 1 gamba and the relative humidity changes above 10% in winter, the number of people who feel joint pain will increase obviously. Joints are mostly tissues with few blood vessels such as muscles and ligaments. The blood supply is relatively insufficient, and the limbs are often exposed, which makes it easier to dissipate heat and make the joints stiff and painful.
Countermeasures: Pay attention to keep warm and keep fit. Swimming in a warm swimming pool is a good choice.
(4) gout
Gouty arthritis is a metabolic disease with familial genetic tendency, which is caused by excessive uric acid and intra-articular crystal deposition. Gout often occurs in cold nights.
Countermeasures: Pay attention to diet, prevent obesity, avoid eating animal heart, liver, kidney, brain, oysters, sardines and other foods, prohibit drinking in wells, avoid inducing factors, and drink more water to promote metabolism. It is necessary to carry out necessary medical supervision for people with family history of gout.
(5) Stroke
Middle-aged and elderly people should pay attention to the occurrence of stroke. After the human body is stimulated by cold air in winter, it often leads to abnormal excitement of sympathetic nerves and spasmodic contraction of capillaries all over the body, which easily leads to an increase in disc pressure.
In addition, the adaptability, pressure and resistance of the elderly to changes in the external environment are reduced, so it is easy to lead to strokes.
Countermeasures: It is very beneficial to increase the outdoor activity time appropriately and insist on cold-resistant exercise from summer. Necessary medical monitoring (such as regular blood pressure monitoring) and reasonable diet adjustment are also important.
(6) Seasonal depression
The probability of emotional problems in winter is gradually increasing. Experts believe that this is related to the shortened sunshine time, because the study found that the incidence of depression in tropical areas is generally low. So there is the saying of seasonal depression. In winter, the abnormal secretion of 5- hydroxytryptamine in human brain leads to seasonal depression. Seasonal affective disorder is usually aggravated with the increase of age, the extension of the course of disease and the appearance of depressive symptoms.
Countermeasures: In addition to participating in psychological counseling and certain antidepressant treatment, phototherapy can be used as an effective adjuvant therapy, so it is very necessary to get more sunshine, and good living habits and diet adjustment can not be ignored.
(7) nosebleeds
Nosebleeds are most likely to occur in winter, which is related to the dry and cold climate, which makes the nasal mucosa dry and fragile and easy to be injured, leading to the rupture of small blood vessels. If you are a person with high blood pressure, nosebleeds are more urgent. In particular, some antihypertensive drugs will dilate peripheral blood vessels, causing considerable bleeding.
Countermeasures: For minor bleeding, patients can take a semi-sitting or lateral posture, lean forward slightly, use mouth breathing instead, keep the airway unobstructed, and press the nose with fingers to stop bleeding. The bleeding will naturally decrease or stop after about 10 minutes. Massive or rapid bleeding, especially only complicated with hypertension or other diseases, often requires the urgent help of doctors.
3, winter diet conditioning
(1) Guaranteed heating
The cold climate in winter affects the endocrine system of human body, which increases the secretion of thyroxine and adrenaline, thus promoting and accelerating the decomposition of protein, fat and carbohydrate, increasing the cold-proof ability of human body and causing excessive heat loss. Therefore, nutrition in winter should be based on increasing heat energy, and more foods rich in carbohydrates and fats can be ingested. But for the elderly, fat intake should not be too much. So as not to induce other diseases. The supply of protein should be 15%- 17% of the total calories, and the supply of protein should be mainly high-quality protein, such as lean meat, eggs, fish, milk, beans and their products. Protein combined with these foods is not only convenient for human body to digest and absorb, but also rich in essential amino acids, which has high storage value and can increase human body's cold resistance and disease resistance.
(2) Vitamin supplementation
In winter, due to the small quantity and monotonous variety of vegetables, people are prone to lack of vitamin intake, such as vitamin A and vitamin B, especially vitamin C, which leads to oral ulcer, gingival swelling, bleeding, constipation and other symptoms in many elderly people. In order to prevent these situations, we can eat some potatoes in winter, such as sweet potatoes, potatoes, etc. These potatoes are rich in vitamin C, and sweet potatoes with red hearts also contain more coriander. Potatoes can not only supplement vitamins, but also clear away heat and toxic materials. In addition, besides eating Chinese cabbage in winter, we should also choose Chinese cabbage, radish, white radish, carrot, soybean sprouts, mung bean sprouts, rape and so on. These vegetables are rich in vitamins. Changing vegetable varieties frequently and matching them reasonably can supplement the human body's demand for vitamins.
(3) supplement minerals
The cold in winter will also affect the nutritional metabolism of the human body and increase the consumption of various nutrients to varying degrees. Due to the influence of digestion, absorption and metabolism in the body, the elderly are often prone to lack potassium, calcium, sodium, iron and other elements. In addition, the increase of urine volume in winter makes the above inorganic salts lose with urine, so they should be replenished in time. You can eat more foods rich in calcium, iron, sodium and potassium, such as shrimp, shrimp skin, sesame paste, pork liver and bananas.
Step 4 exercise
(1) Exercise time
It is not suitable to go outdoors in winter morning, especially for the elderly. Because the morning is the lowest temperature in a day, and the temperature difference between indoor and outdoor is large, if you exercise in a low temperature environment, it is easy to cause a cold or coronary heart disease. The best time for winter sports is to wait until the sun comes out and the weather is warm. This is the right way to protect your body.
(2) Keep warm to prevent freezing.
Wear layered clothes. Many people think that you can only wear sportswear for outdoor sports because it won't be cold when you exercise. The human body generates more heat during exercise, only in the middle, and it is very vulnerable to the influence of external temperature when connected in series. Therefore, when the outdoor temperature is low in the morning, you should wear more clothes, and then take off your heavy clothes and pants for exercise after the warm-up activities. Put on clothes and pants in time after exercise and keep warm. Especially after winter swimming, you should immediately dry your whole body with a soft and dry bath towel, wipe your red skin, keep warm and avoid the invasion of cold evil.
(3) Fully replenish water
Water should be replenished in time before and after exercise. Outdoor silver refining in winter needs as much water as in summer. Drinking water can be ordinary water or sports drinks. On the other hand, in cold weather, many people want to drink a cup of hot coffee or chocolate before going out for exercise, which is unscientific, because it contains caffeine, which will make people lose water and is the most taboo drink before exercise.
(4) Pollution prevention
Attention should be paid to the sanitary condition of the air when carrying out sports activities. Exercise in places where the air is not polluted, such as open spaces, parks, lakes and grasslands. If you are in the city center, avoid the most frequent traffic hours and avoid the main roads as much as possible.
You can do sports indoors in foggy days. Exercise in foggy environment is easy to cause harmful substances to invade the respiratory system, resulting in dyspnea, chest tightness, palpitations and other symptoms, and pathogens will also take advantage of it. In addition, when exercising outdoors in foggy days, due to the deepening and acceleration of breathing, the lung ventilation volume can be increased by 10 times than usual, thus absorbing more harmful gases and suffering more.
(5) Breathing should be through the nose and mouth.
There are blood vessels and secretions in nasal mucosa, which can warm the inhaled air. Nose hair and secretions can block dust and bacteria in the air and protect the respiratory tract. With the increase of exercise, when you feel suffocated by inhaling only through your nose, you can use your mouth to help you inhale. Your mouth should be half-open, and your tongue should be rolled up against the upper jaw to let air in and out through your teeth.
Step 5 make up for the misunderstanding in winter
Myth 1: There is no regional distinction.
China has a vast territory, different geographical environment and different lifestyles. It belongs to winter, and the climate in northwest China is very different from that in southeast coastal areas. Therefore, Professor Wang Fawei said, never make up for it indiscriminately.
In winter, the weather in northwest and northeast China is cold, so it is advisable to supplement it with the flavor of big temperature and big heat, such as mutton, dog meat and venison, and supplement it with ginseng wine and ginseng antler wine, which is really effective in strengthening the body, keeping out the cold and helping the yang.
Although the south of the Yangtze River has entered the winter, the temperature is much milder than that in the north, so the tonic should be light and sweet, such as chickens, ducks and geese.
If Jiangnan people eat more mutton, dog meat, venison and so on. It is easy to be hot and dry, and there will be symptoms such as sore throat, aphtha and nosebleeds. In areas with less rainfall and dry climate, it is better to use less, especially dried fruits and vegetables such as lily, water chestnut, lotus root and pear.
Myth 2: Young and old are not divided into "pretty supplements"
Because people are divided into men, women and children, the time for "tonic" in winter is different. For example, the physiological function of the elderly is declining, mostly physical weakness. Therefore, a proper amount of "tonic" can enhance resistance and be beneficial to health.
However, healthy children with vigorous physiological functions and normal development, or children who have not recovered after illness, should not be "tonic", especially some warm and warm things, such as mutton, dog meat, venison, sparrow meat and sparrow eggs. , only suitable for adults. Even if the child is weak, avoid eating or eat less, otherwise it will be harmful.
For example, a 9-year-old child was sickly since childhood, gave up eating too much meat and noodles, and then became thinner and thinner. His family is suspected of malnutrition. Give him ginseng royal jelly, milk and eggs, and often add ginseng and astragalus stew chicken soup. As a result, his physique is getting worse and worse, leading to anorexia, yellow face, bad breath, abdominal pain and bloating all day. Chinese medicine believes that the symptoms disappear because of slow eating and regulating the spleen and stomach.
Therefore, teenagers (including children), because the body is in the stage of growth and development, should pay attention to diet and nutrition, adjust and supplement, and generally should not use drugs to supplement.
Myth 3: the syndrome differentiation is unclear.
Some people have poor sleep for a long time and are mentally exhausted during the day. He thought he was in poor health, and took a lot of ginseng, American ginseng and Shenqi Dabu ointment, which led to excitement, irritability and insomnia. Experts pointed out that this is a typical "random compensation", which is not only unhelpful, but harmful.
In order to make winter tonic achieve the expected effect more accurately, it should be carried out according to people's different constitutions and food properties. According to the nature and taste of food, Chinese medicine is divided into flat tonic, warm tonic and clear tonic.
The so-called flat food is necessary to help maintain health and life; Warming food can warm yang and help fire, improve the symptoms of chills, and thus enhance physical fitness, such as yin deficiency and internal heat. Eating more food will aggravate yang heat and get angry, resulting in dry throat, toothache, bleeding gums, constipation and other symptoms; Cold food can clear fire, such as yang deficiency and cold constitution. Eating too much will aggravate the coldness of the body and lead to diarrhea and abdominal pain.
Therefore, even if you are physically exhausted, you can't blindly "make up". There are many kinds of physical weakness, and each deficiency syndrome has targeted tonic, tonic and food. If the medicine does not match the certificate, it will not only be ineffective but also have side effects.
Myth 4: There is no empty and blind "seeking compensation"
An old man usually likes to eat tonics. Once he caught a cold and lost his appetite for several days. He thought he was weak, so he ate too much ginseng himself, so that when he was sent to the hospital, his mouth was dumbfounded, his face was red and his limbs were trembling and he was dying. Fortunately, he got timely treatment and turned the corner.
Nowadays, due to the wide spread of the media, the propaganda of the magical and effective functions of various "tonics" in advertisements is often exaggerated. People are seeking compensation, and there are many people who are not "empty".
Health products are different from food and medicine. In foreign countries, this kind of health care product is called "functional food". It can neither target a certain disease nor make you stronger on the basis of original health, but can only restore your sub-health to normal health level.