1, tips for winter health care
First, wear a scarf in winter and don't cover your mouth.
In the cold winter, no matter the elderly over 60, children, young men or beautiful girls, they wear scarves when they go out, which can not only keep out the wind and keep out the cold, but also add beautiful elegance. Don't cover your neck with your mouth when wearing a scarf. It seems to keep you warm, but it is not good for your health. Because scarves are mostly made of wool, rabbit hair and blended wool, the fibers are easy to fall off, and because they are easy to absorb dust and germs, and they are not often washed, when the scarf comes into contact with people's nose and mouth, the fallen fibers, dust and germs can easily enter the body with breathing, making people susceptible to respiratory diseases.
Wearing a cotton-padded hat in winter is just like wearing a cotton-padded jacket.
In the cold winter, people put on thick clothes, and the heat is mainly lost from the exposed parts such as the head and hands. According to tests, people who don't wear hats at rest will lose a lot of heat from their heads. When the ambient temperature is 15℃, the heat lost by the head accounts for 30% of the total heat dissipation of human body, 60% at 4℃ and 75% at-15℃. It can be seen that the warmth of the head is closely related to the heat balance of the human body. As the saying goes: "Wearing a cotton-padded hat in winter is like wearing a cotton-padded jacket."
Pay special attention to wearing hats in winter. Hats can protect ears, and children should pay more attention to wearing hats at any time.
Third, 65438 08℃, the ideal temperature.
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 indoor temperature is too high, it will make people feel sultry, dizzy and depressed. After a long time, it will also cause dry mouth and dry eyes, break the long-term physiological balance of the human body, cause physiological changes and cause diseases. Especially in the northern winter, the temperature is too high, which is easy to cause exogenous cold.
If the indoor temperature is too low, it will cause the human body to dissipate heat too quickly, which will greatly consume the human body's heat energy and often make people feel cold and timid. People with weak body will get chills, and people with weak stomach will have abdominal distension and stomach pain.
Fourthly, 45% ~ 60% RH, healthy humidity.
Indoor humidity should also be suitable in winter, and 45% RH ~ 60% RH is called "healthy humidity".
If the indoor humidity is too high, it is more difficult for the human body to dissipate heat. When the indoor temperature is too high, there will be a sense of oppression; When the indoor temperature is low, the humidity is higher than' 80%RH, which will make the human body dissipate heat too quickly and increase the cold feeling.
Indoor humidity is too low, the air is dry, and people's respiratory tract is dry and uncomfortable, which will cause dry mouth and sore throat. In winter in northern China, there is generally little precipitation, strong wind, dry climate and low indoor humidity. Especially in winter, the stove fires to keep warm and the indoor air is dry. It is often necessary to put a kettle on the stove, let the water in the kettle transpiration, discharge the indoor steam, or spray water on the ground to increase the air humidity. In order to better control the air humidity, you can choose a humidifier.
Five, the weather is cold, feet should keep warm.
As the saying goes, "cold starts from the foot", the foot is farthest from the heart, and the blood supply is small and slow. In addition, the fat layer under the foot epidermis is thin and the heat preservation is poor. Therefore, the skin temperature of the foot is the lowest, and the toe temperature is sometimes only 25℃.
Traditional Chinese medicine believes that cold pathogens in the foot will inevitably affect the five internal organs, which can lead to epigastric pain, diarrhea, irregular menstruation, impotence, lumbago and leg pain and other diseases. Cold feet can also reduce disease resistance and lead to upper respiratory tract infection. Therefore, we must pay attention to the health care of our feet in the cold winter.
In winter, the size of shoes and socks should be slightly larger, and there should be a gap between feet and shoes, which is to use the heat insulation effect of air to enhance warmth. The thickness of the sole should be appropriate, because the thick sole makes the shoes have good cold resistance. People who work in ice and snow should wear furry high-waisted shoes or boots.
People who often suffer from frostbite should wear cotton shoes as soon as possible; People with sweaty feet should choose cotton shoes and socks with good air permeability. When socks and insoles sweat, they should be dried in time, and cotton shoes should be dried frequently.
Sixth, create an ideal "clothing climate"
The so-called "clothing climate" means that the surface temperature of clothing is about zero degrees Celsius, while the temperature between the inner layer of clothing and the skin is always kept at 32℃ ~ 33℃. This ideal "clothing climate" can create a good microclimate around the human body, buffer the invasion of the external cold climate on the human body, and keep the human body at a constant temperature.
The specific measures to create an ideal "clothing climate" are: the physiological function of the elderly is declining, the skin is aging, the vasoconstriction is weakened, and the metabolic level is low, so it is appropriate to wear light and warm clothes; Young people have strong metabolic ability and relatively sound self-regulation ability. For cold stimulation, skin blood vessels can contract to a greater extent to reduce the loss of body heat. Therefore, clothes should not be too thick; Infants and young children are immature and have low thermoregulation ability, so they should pay attention to keep warm. However, infants and young children have strong metabolism and cannot be covered too thick to avoid sweating too much and affecting their health, so clothes should be diligent and reduced.
Seven, often open the window, often ventilated.
Cold air condenses the earth, and cold air attacks people. In order to keep warm, some people do not pay attention to opening doors and windows for ventilation, which leads to a long-term lack of fresh air indoors. Some families even move the coal stove into the bedroom and cook and stir-fry while heating, which is very bad. Some data show that virus and bacteria droplets in the air can float for more than 30 hours in a room with no ventilation. People often get sick after inhaling poisonous and bacteria air.
From a health point of view, it is necessary to open the window regularly for air exchange in winter, so as to keep a certain amount of fresh air indoors, let sunlight enter the room, and also use ultraviolet rays for sterilization. This is especially important when there are many smokers in a closed meeting room for a long time.
The specific method is to open doors and windows alternately for ventilation. Because cold air is heavier than hot air, it is suggested to put the air inlet in a lower position and the air outlet in a slightly higher position. Therefore, the height of the north window should be slightly lower than that of the south window, which is beneficial to the convection exchange of air. For those rooms with poor natural ventilation conditions, electric fans can be used for mechanical ventilation.
Eight, don't sleep with your head covered.
When it's cold, many people are afraid of the cold, and when they sleep, they put their heads under the covers. This habit of sleeping with your head covered is very bad. The reason why it is not good is that when you sleep with your head covered, the air in the bed will not circulate and the oxygen will be less and less. Over time, the air will become turbid. In this way, people will feel chest tightness, nausea or wake up from sleep and sweat all over. I will feel tired the next day.
Nine, don't hold your urine at night.
The nights are long in winter, and some people hold their urine for a long time because they are afraid of the cold after sleeping, which is harmful to their health.
Urine contains urea, uric acid and various toxic metabolites. If urine accumulates in the body for too long, these toxic substances may have harmful effects on the body and may cause cystitis and urethritis. Frequent urination may also lead to dysuria, hematuria and urinary leakage, especially in women.
In addition, the strength of the "skin flap" at the junction of bladder and ureter is relatively weak. Holding urine will make the pressure in bladder rise sharply and make urine flow back to the kidney, which will have serious consequences for a long time.
Ten, sexual life should be temperate.
The theory of TCM health preservation emphasizes the control of sexual life in winter. For example, Gao Lian, a health expert in the Ming Dynasty, pointed out in Eight Notes on Respect for Life: "Winter, June and March are all orders to nourish the dirty, so people should close their eyes and concentrate." Quoting the Five Classics Yi Tong, I said: "After the winter solstice, the yang is budding, yin and yang are interacting, and everything is weak and cannot be vented." The ancients also advocated that sexual intercourse should be "the first day of spring, the second day of summer, the first day of autumn, and the middle of winter", which fully shows that the ancients realized the importance of preserving sexual intercourse and protecting yin essence in winter. Huangdi Neijing said: "The husband of essence is also the foundation of the body, so those who hide essence are not ill in spring." It also shows that abstinence from sexual intercourse in winter, nourishing and preserving semen, plays a great role in preventing fever in spring.
2, winter health porridge recommended
1, Ziziphus jujuba seed longan porridge
Cut Semen Ziziphi Spinosae 15g and Arillus Longan 15g into small pieces, put them into a pot together with 50g of japonica rice, add appropriate amount of water to make porridge, and add 5g of brown sugar and mix well to serve. Two drugs with porridge, long-term consumption can reduce wrinkles and smooth skin. It is also suitable for symptoms such as sallow complexion, palpitation, forgetfulness and insomnia caused by overthinking, strain of spleen and stomach, and dark consumption of yin and blood. Old people often eat it, which is conducive to health and longevity.
2, ghee honey glutinous rice porridge
Boil 50 grams of japonica rice with water. After cooking, add 20 grams of ghee and 5 grams of honey and cook slightly. Breakfast and dinner.
Butter is an excellent tonic, especially white sheep crisp. Compendium of Materia Medica records: "tonify fatigue, moisten skin and nourish viscera and blood vessels." The emaciation and skin dryness caused by the dysfunction of viscera are symptoms of body fluid injury and blood deficiency. Yin deficiency injury will cause fatigue and fever, which will consume more body fluid, so the hair will be broken and the skin will be dry. Butter and honey can moisten skin and increase muscle, and are also suitable for quenching thirst and fever due to yin deficiency.
3. Eight kinds of sweet and delicious porridge
Black glutinous rice 100g, red bean, mung bean, coix seed, lotus seed, longan, lily and jujube 50g each, and a little brown sugar rice wine. After washing red beans, mung beans and coix seed, soak them in clear water for one night. Boil red beans, mung beans, coix seed and lotus seeds, then add black rice to cook porridge. This kind of porridge is sweet and delicious, rich in nutrition and suitable for all ages.
4, mung bean glutinous rice porridge
Take mung bean100g and japonica rice100g, add water and cook into porridge, and eat as needed.
Mung beans are sweet and cold, and can clear away heat and toxic materials, quench thirst and relieve summer heat, induce diuresis and moisturize skin. Japonica rice is cool, invigorating the spleen and regulating the stomach. Used with mung beans, it has the effects of detoxification, diuresis and moistening skin. Mung beans also have the function of lowering blood fat, which is beneficial to middle-aged and elderly people with hyperlipidemia.
5, glutinous rice walnut porridge
Take 5 walnuts and mash them slightly. Cook porridge with 100g japonica rice, add a little brown sugar and mix well. Eat on an empty stomach sooner or later. According to the famous prescriptions on the sea in the Song Dynasty, this porridge can make qi and blood full, moisten dryness and produce fluid, moisten skin, keep fit, and have black beard and black hair. Therefore, eating this kind of porridge often can not only moisturize the skin, but also remove stones, but it is not suitable for people with loose stools.
6, rice bean paste porridge
Wash 50 grams of rice, cook porridge with 500 grams of fresh soybean milk, and add a little sugar to warm breakfast and dinner. Soybean has the effects of relaxing the stomach, benefiting the large intestine and moistening the skin. Soymilk is more nutritious and easier to digest and absorb.
In addition to moistening skin, this porridge also has a good effect on chronic cough and constipation caused by physical weakness.
7. Sweet potato glutinous rice porridge
Take sweet potato 100g, clean it, cut it into small pieces, and cook it with japonica rice 150g and appropriate amount of water to make porridge for breakfast and dinner. Sweet potato is a good vegetable that people often eat. According to the Outline, sweet potato can "replenish the middle energizer, enrich the blood and lower the blood fat and reduce the five internal organs".
Chinese medicine believes that the spleen is the source of qi and blood biochemistry, which can transform Shui Gu into qi and blood, nourish and moisten facial skin, and make people radiant. This kind of porridge will achieve the effect of moistening skin and pleasing color according to its functions of strengthening spleen and stomach and nourishing qi and blood.
8. Oily wheat oatmeal
50 grams of oats and appropriate amount of water are boiled into porridge. Breakfast and dinner. Oat, also known as oil wheat and naked oat, is a kind of high-protein food with sweet taste and high nutritional value of tonifying deficiency and strengthening spleen. Eating this porridge often has a significant effect on maintaining skin elasticity and inhibiting the formation of senile plaques.
9. "Little Ginseng" civilian porridge
Take carrot100g, wash and dice it, and cook it with japonica rice100g to make porridge, and eat it on an empty stomach in the morning and evening.
Carotene is called "Little Ginseng". Modern medical research has confirmed that carrots are rich in nutrients, which not only contain vitamins b 1 and b2, but also contain carotene, which can be quickly converted into vitamin A in human body, and play a role in lubricating skin and preventing skin aging. Eating regularly can reduce dandruff and promote hair growth. The porridge can effectively prevent facial skin dryness and aging, and is also suitable for the elderly with anorexia or dyspepsia.
Everyone must pay more attention to these health care products in winter. It is very important to keep warm in winter to avoid the decline of resistance and harm to health. You can often drink some porridge in winter, which can make your body warmer, and these porridge also have a good health care effect. You can make porridge at ordinary times, which is delicious!