1, how to maintain health in winter
(1) Go to bed early and get up late
Huangdi Neijing says that "it is advisable to lie down early and get up late in winter and March, and wait for the sun", which means that it is advisable to lie down early and get up late in winter until the sun comes out. In the cold winter, it is particularly important to ensure adequate sleep time. From the perspective of traditional health preservation, increasing sleep time in winter is beneficial to storing yang and yin and essence, which can make the human body reach a healthy state of "Yin and Pingyang are secret and God is right".
(2) Drink warm water in the morning
Drinking 1 cup of warm water after washing your face and brushing your teeth can warm your body, clean your stomach, dilute your blood, prevent cerebral thrombosis and myocardial ischemia, maintain cell permeability and promote cell metabolism.
(3) Wash your face with cold water
Cold water can not only prevent colds, but also play the role of beauty beauty and treat chronic rhinitis. If you can cooperate with the massage of auricular points, Tang Yin, Taiyang, Buche and other points, the effect will be better.
(4) Keep your back warm
Pathogens such as wind-cold can easily invade through the back of human body and cause diseases. Old people, children and the infirm should pay attention to keeping their backs warm in winter so as not to hurt the sun.
(5) Moderate room temperature
It is cold in winter, so the indoor temperature should be suitable. Room temperature is 18 ~ 25℃. Too high or too low indoor temperature is harmful to health. If the indoor temperature is too high, the temperature difference between indoor and outdoor is too large, which may easily lead to a cold; If the indoor temperature is too low, people who live in a low temperature environment for a long time are likely to cause respiratory diseases and cardiovascular and cerebrovascular diseases. The thickness of bedding should be adjusted according to the change of room temperature, so that the human body feels warm and does not sweat. Try to reduce the number of outings, such as wearing warm clothes and shoes and socks.
(6) Window ventilation
Attention should also be paid to keeping indoor air fresh in winter. In winter, some people close the doors and windows because they are afraid of cold, which makes the indoor air unable to circulate in time and is filthy, which affects their health. Therefore, while adjusting the indoor temperature in winter, we should also pay attention to indoor air circulation and humidity adjustment, and open the window for ventilation in time when the weather is fine.
(7) Get more sunshine
In the cold winter, cold is easy to hurt people's yang, while sunshine gives people warmth, which makes people's yang flow smoothly, qi and blood run in harmony, thus enhancing their ability to resist evil.
(8) Take fewer baths.
If you take a bath in winter, you will catch a cold if you are not careful and induce respiratory diseases. Therefore, to reduce the number of baths, the elderly and patients with cardiovascular and cerebrovascular diseases should pay more attention.
(9) Soaking feet to relieve fatigue
Foot is the foundation of human body, which is closely related to brain and heart. If you insist on washing your feet with hot water before going to bed in winter, it can not only promote the blood circulation of your feet and prevent the occurrence of chilblain on your feet, but also be of great benefit to eliminating fatigue and improving sleep.
(10) Moderate exercise in winter
"Practicing Sanjiu in Winter" is an active way to keep warm and keep fit. The time of winter exercise can be appropriately extended and the amount of exercise can be appropriately increased. According to everyone's age and physical strength, you can choose long-distance running, boxing, skating, skiing and other sports respectively. The lungs open in the skin, and outdoor activities can increase the oxygen supply of the human body and improve the disease resistance. However, winter exercise must pay attention to mastering a "degree" and not overdraw the body's energy.
(1 1) Restrain sexual intercourse
Traditional Chinese medicine believes that kidney storing essence is the foundation of human life. Sexual immorality will damage kidney essence, and over time, it will involve kidney qi, resulting in symptoms such as listlessness, deafness, haggard face and dry skin. So abstinence and sperm fixation are more worthy of attention.
(12) Diet adjustment
The basic principle of healthy diet in winter is to "store calories". So we should eat mutton, dog meat, duck meat, fish, eggs, radishes, walnuts, chestnuts and sweet potatoes in winter. At the same time, we should follow the principle of "less salt and more bitterness". Winter is the time when the kidney meridian is vigorous, while the kidney is salty and the heart is bitter. Eating too much salty will make the kidney water that is already high stronger, thus weakening the power of the heart yang. Therefore, we should eat more bitter food to help the heart yang. At the same time, you should also eat more foods containing vitamin B2 to prevent dry and chapped skin. Avoid sticky cold foods in winter diet, because such foods damage the spleen and stomach yang.
(13) Appropriate tonic
There is a folk custom of "making up for three or nine in winter". At this time, tonic can strengthen the body, sprout vitality, enhance resistance and lay a good foundation for next year's health. Winter tonic is suitable for warming and tonifying kidney yang, nourishing essence and marrow, such as ephedra with mutton soup, ginseng with beef soup and aphrodisiac dog meat sauce. It should be noted that drug supplementation should be targeted according to physical fitness, age, gender and other specific conditions, and can not be supplemented indiscriminately.
(14) disease prevention
In winter, the climate is cold, and the human yang is hidden inside, which is prone to respiratory tract and some cold diseases, such as cold, bronchitis, bronchial asthma, pneumonia, arthritis, chilblain and so on. Cold can stimulate sympathetic nerve excitement, lead to imbalance between sympathetic nerve and parasympathetic nerve, make arterioles contract, increase peripheral vascular resistance, increase blood viscosity, shorten coagulation time, slow blood flow, and easily cause blood stasis or vascular infarction, thus inducing critical diseases such as stroke, angina pectoris and myocardial infarction. Therefore, in the cold winter, patients with hypertension, arteriosclerosis and coronary heart disease should be especially vigilant and beware of attacks.
(15) Nursing spirit
In addition to maintaining psychological peace, we should also learn to adjust bad emotions in time when God is hiding in it. When you are in a state of tension, excitement, anxiety and depression, you should restore your psychological calm as soon as possible. In the severe winter, when the plants and trees wither and everything withers, people are often moved by the scene in front of them, and it is easy to feel depressed in winter. Therefore, in winter, we should chat with friends more, keep an open-minded and optimistic attitude, do a good job in psychological balance adjustment, establish the sentiment of loving life and cheer up the spirit.
2, winter health recipes
(1) stewed radish with mutton
500g of white radish, 250g of mutton, ginger, cooking wine and salt.
Wash the white radish and mutton first, and then cut into pieces for later use. Put a proper amount of water in the pot, add mutton, cook for 5-6 minutes on high fire, take out mutton and drain. After changing water and boiling again, add mutton, ginger, cooking wine and salt, stew until half cooked, and put white radish in the pot until cooked.
Efficacy: Yiqi Buxu, warm in the middle and warm in the lower. It is more suitable for patients with soreness of waist and knees, drowsiness and fatigue, impotence due to kidney deficiency and weakness of spleen and stomach.
(2) Stewed black-bone chicken with gastrodia elata.
Black-bone chicken 1 piece (about 750g), Gastrodia elata 25g, Chuanxiong rhizome, Poria cocos 10g, ginger slices 5g, cooking wine 10g, proper amount of refined salt and a little coriander.
Prepare a large pot, add cold water, add black-bone chicken, and skim off the floating foam after the fire boils. Wash the traditional Chinese medicine, then put it into the abdomen of the chicken, sew the mouth with cotton thread, then put the black-bone chicken into a casserole, add ginger slices, cooking wine and appropriate amount of water, boil it with strong fire, then stew it with low fire for 1.5 hours, and then add salt to continue stewing for 30 minutes. Finally sprinkle with coriander.
Efficacy: Black-bone chicken has the effects of dredging meridians, promoting blood circulation and regulating endocrine, which is of great benefit to elderly women. Gastrodia elata, Ligusticum Chuanxiong and Poria have auxiliary therapeutic effects on dizziness, headache and insomnia caused by neurasthenia, which can calm the liver, calm the wind and relieve pain, nourish and soothe the nerves, and cooperate with black-bone chicken to tonify deficiency.
(3) Chinese yam slices
Prepare 400-600g of fish fillets, 20-30g of yam, 200g of green radish, 2 eggs, appropriate amount of ginger and onion, and appropriate amount of pepper and salt.
Firstly, the yam is peeled, washed and mashed into fine powder; Put the fish fillets in a bowl, then add proper amount of starch and salt, beat in the eggs, stir well and evenly, then marinate for 20 minutes, then take the hot oil out of the pan, add the fish fillets and fry until cooked; Then leave a little oil in the pot, reheat, add shredded ginger and onion, stir-fry for a while, add appropriate amount of water, bring to a boil, add minced yam, fried fish slices, shredded green radish and salt, simmer for 20 minutes, and finally add pepper.
Efficacy: Yam has the function of invigorating qi and strengthening the spleen, and can prevent sexual decline with fish fillets.
(4) Lotus Root and Pig Spinal Cord Decoction
500g of pig spinal cord with bone, 250g of lotus root, onion, ginger slices, cooking wine and salt.
After cleaning the pig spinal cord, put it in boiling water and fly once, drain the water; Wash lotus root, peel and cut into thick slices. Put the two together in a casserole, add a proper amount of water, add onion slices, ginger slices and cooking wine, boil over high fire, stew for 2.5 hours with low fire, then pick up ginger slices and onion slices and season with salt.
Efficacy: This soup has the function of nourishing yin and replenishing marrow, and is suitable for adjuvant diet therapy of lumbago, soreness of waist and knees, weakness of limbs and other symptoms caused by lumbar muscle strain.