A good way to keep fit in winter! Winter refers to 10, 1 1 and 65438+February in China lunar calendar, including beginning of winter, light snow, heavy snow, winter solstice, slight cold and severe cold. In winter, it is freezing, everything withers, and there is a scene of depression. For this, the first thing people think of is cold and warmth. Is it enough to keep warm in winter? What should we pay special attention to in winter health care? How to live a healthy and warm winter? Below, we will discuss winter health care around these issues. The important principle of keeping in good health in winter is "tonifying kidney and preventing cold". Kidney is the motive force of human life. The kidneys are full of vitality, and the body can adapt to the changes in severe winter. The key to ensure kidney qi is to prevent the invasion of cold climate.

First, diet nursed back to health. The winter diet should follow the principles of "nourishing yin in autumn and winter", "tonifying kidney to prevent cold" and "worrying about yang", and the diet should mainly nourish yin and suppress yang and increase calories. Kidney is the motive force of human life and the "innate foundation" of human body. In winter, the yang of the human body is suppressed, and the physiological activities of the human body also converge. At this time, the kidney should not only prepare enough energy to maintain the heat expenditure in winter, but also store some energy for the coming year, so it is very important to tonify the kidney at this time. In diet, we should always pay attention to the nursed back to health of the kidneys, pay attention to the supplement of calories, eat more animal foods and beans, and supplement vitamins and inorganic salts. Dog meat, mutton, goose, duck, soybean, walnut, chestnut, fungus, sesame, sweet potato and radish are all suitable foods in winter. Sticky food is mostly cloudy, and eating this kind of food in winter is easy to damage the spleen and stomach. Moreover, food overheating is easy to damage the esophagus, and after entering the stomach, it is easy to cause heat accumulation in the body and cause diseases; If the food is too cold, it will easily stimulate the blood vessels in the spleen and stomach and make the blood flow poor. However, the decrease of blood volume will seriously affect the blood circulation of other organs and endanger human health. Therefore, the diet in winter should be gentle. In winter, the function of kidney is high. If you eat more salty food, kidney qi will be more abundant, which will greatly hurt the heart, weaken its strength and affect human health. Therefore, eat less salty food in winter to prevent excessive kidney water; Eat more bitter food, nourish the heart and enhance kidney function. Commonly used foods are: betel nut, orange, pig liver, sheep liver, kohlrabi, lettuce, vinegar, tea and so on.

Second, life and health. In winter, in order to resist the cold, people take various measures to keep warm, but the methods must be proper to achieve the purpose of health preservation. Therefore, winter health needs the following points: 1) In winter, you should "go to bed early and get up late" and get up after the sun comes out. Because going to bed early can maintain human yang and keep the body warm, while getting up late can nourish human yin. Do it at sunrise, get up and stop the cold, and ask for its warmth. Don't sleep with your head covered when it is warm. If the air in the bed is not circulating, there will be less and less oxygen. Over time, the air will become turbid. When people sleep in such an environment, they will feel chest tightness, nausea, or wake up from sleep with a cold sweat and feel tired the next day. 2) Keep warm in winter and keep your head warm-the head is cold, the blood vessels contract, and the muscles in the head are tense, which is easy to cause headaches, colds and even gastrointestinal discomfort. Warm back-cold stimulation can affect local muscles or spread to internal organs through acupoints on the back, which is harmful to health. Cold in the back not only causes backache, but also affects the muscles, joints and internal organs of the upper and lower limbs through the cervical vertebrae and lumbar vertebrae, causing various discomforts. Warm feet-once the feet are cold, they can reflexively cause capillary contraction of upper respiratory mucosa, slow cilia swing and reduce resistance. The consequence is that viruses and bacteria take advantage of it and multiply in large numbers, which makes people catch a cold. 3) Prevent burns in winter, and wash your hands to prevent burns-when it is cold, the blood vessels of the exposed face and hands contract and the temperature is low, especially when you just come back from the outdoors. At this time, suddenly wash your hands with hot water, the heat can not be absorbed by the blood in time, and it is easy to be scalded, which will eventually induce chilblain due to poor blood circulation of scalded skin. Bed burns-patients with hemiplegia, paraplegia, Alzheimer's disease, the elderly, etc. are prone to burns, and the skin of limbs feels dull, so I don't know how to avoid it. Therefore, they should control the temperature when sleeping with hot water bottles and electric blankets, and their families should pay more attention to their heating.

Third, the environment. The temperature in winter is quite different from the body temperature, so the discomfort is more obvious than other seasons. Especially for the elderly and people with weak physique, the harsh environment of ice and snow not only affects health, but also brings potential dangers to travel. The ideal environment is very necessary for cold protection and health preservation. It is cold outside in winter, and the temperature difference between indoor and outdoor is large. Generally, 16℃ ~ 20℃ should be kept indoors, and 18℃ is the most ideal. If the room temperature is too high, it will make people feel sultry or dry and dizzy and depressed. After a long time, it will also cause dry mouth and dry eyes. Over time, it will break the physiological balance of the human body and cause diseases. Especially in the north, high room temperature is particularly easy to cause exogenous cold. If the indoor temperature is too low, it will greatly consume the thermal energy of the human body and make people feel cold; People who are weak will cause chills; People with weak stomach and intestines can cause abdominal distension, stomach pain and even arthritis. As for the indoor humidity, it should also be appropriate, generally 30% ~ 70%. If the indoor humidity is too high, it will be more difficult for the human body to dissipate heat, which will make people feel oppressive and unbearable. After a long time, it will cause dampness and arthritis. If the indoor humidity is too low and the air is dry, people will feel thirsty and the respiratory tract will be dry and uncomfortable. At the same time, we should keep the habit of opening windows frequently in winter, keep the air circulating and avoid harmful bacteria staying indoors.

Fourth, exercise. In winter, many people are reluctant to take part in sports because of the cold climate. But as the saying goes: "if you move in winter, you will get less sick;" Lazy in winter, drink a bowl of medicine. " "Practice dog days in summer and practice Sanjiu in winter. "All these show that it is very beneficial to health to insist on physical exercise in winter. Cold-resistant exercise is beneficial to people, and it is helpful to the cardiovascular, respiratory, digestive, exercise and endocrine systems of the human body, thus reducing the occurrence of coronary heart disease, cerebrovascular accident, cold, cough, arthritis and obesity. At the same time, cold tolerance can make people live longer. For young people, cold tolerance can also exercise people's strong will and tenacious spirit, which should be advocated in particular. Although people's cold tolerance is limited, and people with different constitutions have different responses to cold stimuli, it is certain that exercise can improve the body's tolerance to cold. How to take the first step of cold-resistant exercise? It's too late to think about this problem when the cold comes. Because the temperature changes gradually from high to low, people's exercise must also adopt the method of gradually adapting their bodies to the cold. If a person can persist in walking in the wild from hot weather to cold weather every morning and take a deep breath of fresh outdoor air, his cold tolerance will gradually improve. If you add other forms of physical exercise, such as running, playing ball games, climbing mountains and so on. As the temperature decreases, people will not feel cold in cold places. The "cool autumn" method summarized by the ancients is essentially an exercise in the adaptability of human cold resistance.

Fifth, drug health. As the saying goes, "If you don't hide essence in winter, you will get sick in spring." In winter, the human body's yang is hidden and the yin is attached, which is the stage of energy accumulation, and it is a good season for the weak.