Get enough sleep in spring.

Ensuring adequate sleep in spring is helpful for the elderly. The sleep time every night should be about 8 hours, and the rest time after lunch should be about 1 hour. At the same time, we should pay attention to the combination of work and rest to avoid excessive fatigue.

Pay attention to a balanced diet in spring.

Old people pay attention to a balanced diet in spring. Eating more sugar cane, honey and yam can moisten the lungs, and eating more hawthorn, oranges and tomatoes can stimulate appetite.

Increase or decrease clothes in time in spring

The temperature difference in spring is large, and it is cold in the morning and evening. Old people need to pay attention to increasing or decreasing clothes in time to avoid catching a cold and causing colds, cardiovascular and cerebrovascular diseases and respiratory diseases.

Keep indoor air humidity in spring.

The climate in northern spring is relatively dry, so the elderly should pay attention to maintaining indoor air humidity to avoid constipation, nosebleeds, dry and itchy skin and other symptoms caused by dry air. If necessary, a humidifier can be used for indoor humidification.

Spring health food for the elderly

sea cucumber

Sea cucumber not only contains protein, fat, sugar, inorganic salts and vitamins, but also contains iodine, collagen fiber, polysaccharide and chondroitin sulfate, which has the effects of tonifying kidney, moistening dryness, nourishing blood and invigorating stomach. Regular consumption can also nourish yin, reduce fire, tonify kidney, strengthen yang, improve intelligence and supplement calcium.

timid

Quail meat is delicious and nutritious. In addition to high protein, it also contains a variety of vitamins and minerals, lecithin and a variety of essential amino acids. Quail meat is a typical food with high protein, low fat and low cholesterol, especially suitable for middle-aged and elderly people, hypertension and obese people.

Quail egg meat is nutritious and nourishing, and it is also a good medicine for treating many diseases. Quail meat can tonify five internal organs, strengthen tendons and bones, stop diarrhea, eliminate malnutrition, nourish liver and clear lung.

carrot

Rich in vitamin A, it has outstanding anti-cancer effect. Eating carrots regularly can greatly reduce the incidence of lung cancer. Carrots also contain quercetin, kaempferol and potassium succinate. It can increase coronary blood flow, reduce blood lipid and promote the synthesis of adrenaline, so it has certain curative effect on hypertension, heart disease and stomach disease. At the same time, carrots also have the functions of nourishing liver, improving eyesight, invigorating qi and stomach, invigorating kidney and spleen, detoxifying and lowering blood sugar. Long-term consumption can show its "small ginseng" value.

gynostemma pentaphyllum

Gynostemma pentaphyllum, also known as American ginseng, has the reputation of "Southern Ginseng" in China. Gynostemma pentaphyllum tea is made from Gynostemma pentaphyllum. Its color is green and moist, the soup is yellow-green, sweet, full of ginseng flavor, moist and delicious, and its aroma is unique. Gynostemma pentaphyllum has the effects of nourishing, calming, hypnotizing, reducing blood lipid, cholesterol, transaminase, prolonging cell life, resisting fatigue and aging, and obviously inhibiting the proliferation of liver cancer, lung cancer and uterine cancer. Ordinary people drinking Gynostemma pentaphyllum tea can help digestion and stimulate appetite; Middle-aged and elderly people can calm down and fall asleep after using it; Patients with chronic bronchitis and long-term insomnia also have excellent curative effects.

loach

Misgurnus anguillicaudatus is tender and delicious, and its nutritional components are much higher than those of carp, hairtail, lobster and prawn. Chinese medicine believes that Misgurnus anguillicaudatus has the function of benefiting qi and eliminating dampness, and can be used as an auxiliary product for treating thirst, impotence, yellow dysentery, night sweats in children, hemorrhoids and scabies, so it is called "ginseng in water".

Iced fish

The edible rate of whitebait reaches 100%, and it is known as "fish ginseng". The nourishing function of whitebait was recorded in the ancient medical code of China. For example, "Daily Materia Medica" contains: "Sweet in taste, flat in nature and non-toxic. A broad and healthy stomach. "

Health care methods for the elderly in spring

Step 1: Blend into nature and "nourish the soul"

In spring, nature is full of vitality, the stinger wakes up, and the school is thriving. People should also conform to the characteristics that the sun be the spirit rises in spring and everything begins to grow. Huangdi Neijing pointed out that it is necessary to "make a living by ambition". "Making a living" means that people should let their will sprout in spring, not let their will be depressed, but be open-minded and optimistic. For old friends, the best way is to cultivate one's morality.

The so-called "self-cultivation" means paying attention to moral cultivation on weekdays, not doing things that violate the law and discipline, being selfish without desire, being content with happiness, and having a natural and peaceful mind. The so-called "nurturing nature" refers to mental and emotional recuperation. In other words, we should pay attention to the adjustment of our own emotions and avoid bad emotions such as impatience, anxiety, depression and anger.

In daily life, reading, painting, calligraphy, sculpture, music, planting flowers, fishing and other activities have the function of nourishing feelings and cultivating sentiment. Especially in the spring when the sun is shining, the weather is sunny, and birds are singing and flowers are fragrant, it is the best way to go out, enjoy the green mountains and green waters, scenic spots and feel the interest of nature.

Step 2: Go to bed late and get up early to "warm bloom in spring"

As the saying goes, when it begins to rain in spring, get up early and go to bed late. "The Yellow Emperor's Internal Classic" has four tones, saying, "Spring and March are called Chen. Heaven and earth are beautiful and everything is glorious. Lie down at night and get up early, and walk in court. " It means that everything is alive in spring and nature is full of vitality. People should also go to bed late and get up early, and go outdoors to relax more, which can help the body and mind draw strength from nature and maintain a vitality. But don't rush to "go to bed late and get up early" in early spring, there should be a process of gradual adaptation. The human body should adapt to the changes in the natural environment and gradually change its sleeping habits.

Early spring clothes should be based on "spring cover". In early spring, the weather is warm and cold, the air masses alternate frequently, and the temperature is high and low, which makes people easy to catch a cold and cause other diseases.

Step 3: Increase calories to "fight disease"

In early spring, the temperature is still cold, and the human body needs to consume some energy to maintain the basal body temperature to keep out the cold. Therefore, the nutrients at this time should be mainly high in calories. In addition to cereal products, you should also choose foods such as soybeans, sesame seeds, peanuts and walnuts to supplement energy substances in time.

Because the cold stimulation will accelerate the decomposition of protein in the body, which will reduce the body's resistance and cause diseases. Therefore, we should supplement high-quality protein food, such as eggs, fish, shrimp, beef, chicken, rabbit meat, bean products and so on.

In spring, you need to get enough vitamins and inorganic salts in your diet. Fresh vegetables such as Chinese cabbage, rape, bell pepper and tomato, and fruits such as citrus and lemon are rich in vitamin C, which has antiviral effect. Yellow-green vegetables such as carrots and amaranth are rich in vitamin A, which can protect and strengthen epithelial cells of upper respiratory mucosa and respiratory organs, thus resisting various pathogenic factors. Food rich in vitamin E should also be eaten to improve human immune function and enhance the body's disease resistance. This kind of food includes sesame, blue cabbage and cauliflower.

Step 4: Exercise muscles and restore vitality.

A year's plan lies in spring, and spring exercise and health care are the best ways to restore the "vitality" of the body. Because the cold winter restricts people's exercise, the functions of the body's thermoregulatory center and internal organs are weakened to varying degrees, especially the muscles and ligaments of the whole body, which need exercise to enhance their motor functions.

Be fully prepared before exercise. Due to the cold weather, the blood flow is slow, and the elasticity and flexibility of muscles, joints and ligaments are reduced, which is prone to sports injuries. Adequate exercise can improve the excitability of the central nervous system, enhance cardiopulmonary function, accelerate blood circulation, enhance the elasticity of joints and muscles, and better adapt to the needs of strenuous exercise.

Second, pay attention to breathing through your nose. The nasal mucosa is rich in blood vessels and its cavity is relatively curved, which can warm and humidify the air and better protect the lungs. Third, we should pay attention to increasing or decreasing clothes to prevent colds. When you exercise, your body is hot and sweaty, so you can reduce your clothes appropriately. You must put on your clothes in time after exercise to avoid catching a cold.