1, eat less and eat more: the more things you eat in one meal, the more metabolic calories your body produces to digest these foods. Pay special attention to eating less high-protein food, which produces more metabolic calories;

2, eat spicy food: doctors believe that although it is unimaginable to eat these things on a hot day, spicy food can stimulate the heat reception in the mouth, improve blood circulation, lead to a lot of sweating, and help lower the body temperature;

3, warm shower: it is best to shower or bathe with warm water slightly below body temperature, especially before going to bed;

4, drink plenty of water: doctors recommend drinking less and drinking more water, because alcohol may cause water shortage in the body, mineral water or low-sugar soda is a better choice;

5. Avoid strenuous exercise: strenuous exercise activates body energy and increases body temperature;

6, the use of ice packs: reusable ice packs are a good tool to reduce skin temperature, and the liquid pre-loaded inside has a cooling effect;

7. Choose a good pillow: use a feather or fluff pillow, the pillowcase is preferably cotton, and the synthetic fiber pillowcase will accumulate heat;

8. Napping during the day: Studies have shown that one of the human body's reactions to "daydreaming" is to lower the body temperature;

9, drink chrysanthemum tea: chrysanthemum tea can cool down and wake up;

10, cold water to the wrist: wash the wrist with tap water for 5 seconds every few hours, because the wrist is where the artery flows, which can lower the blood temperature.

The best condiment: vinegar. Excessive sweating and jealousy can help digestion and absorption and promote appetite. At the same time, jealousy helps to relieve fatigue and maintain abundant energy.

Best vegetables: bitter vegetables. The temperature is high and the humidity is high in summer. Eating bitter vegetables is of great benefit. Bitter gourd, bitter vegetable, lettuce and celery are all good summer products.

Best soup: tomato soup. Drinking more tomato soup in summer can not only get nutrition, but also replenish water, killing two birds with one stone.

Best meat: duck. Duck meat is not only rich in nutrients such as protein, which is badly needed by human body in summer, but also can prevent and treat diseases.

Best drink: hot tea. In summer, drinks are essential. The preferred drink is not all kinds of cold drinks, nor beer and coffee, but very ordinary hot tea, which can quench thirst and relieve fatigue.

In addition, the doctor also recommended one of the best health care measures: getting up regularly, having long sunshine in summer, getting up early and getting dark at night. Therefore, people's daily life and schedule should be adjusted accordingly, and it is better to go to bed late and get up early.

One of the heatstroke prevention books: what to drink?

People in summer are particularly thirsty and need to drink water at any time. How to drink water is scientific?

(1) Don't wait for thirst before drinking water. When thirsty, it means that the water in the human body is out of balance and the cells begin to dehydrate. At this time, it is too late to drink water;

Don't drink too much water when you are thirsty, so drinking water will make the stomach difficult to adapt and cause adverse consequences. The predecessors advocated: "Don't drink too much if you don't want to be extremely thirsty", which is a scientific method to prevent thirst and choose to drink water;

3 it is not advisable to drink water before or during meals, because drinking water before or during meals will dilute the digestive juice, which is not conducive to the digestion and absorption of food and is not good for the body for a long time;

Drinking water before getting up in the morning can replenish the water consumed overnight, reduce blood concentration, promote blood circulation and maintain the normal level of body fluids.

Heatstroke prevention book 2: What to eat?

People's diet in midsummer is very important, because people work in a hot environment, and obvious changes have taken place in body temperature regulation, water and salt metabolism, circulation, digestion, nervous system, endocrine system and urinary system, which will lead to an increase in nutrient consumption and a large amount of water and nutrients will be lost due to sweating. In summer, people's loss of appetite will also limit the absorption of nutrients.

Expert advice:

Pay attention to supplement some nutrition.

To supplement enough protein, fish, meat, eggs, milk and beans are better.

Vitamin supplements: fresh vegetables and fruits, such as tomatoes, watermelons, bayberry, melons, peaches and plums. , especially rich in vitamin C; Vitamin B is abundant in cereals, beans, animal livers, lean meat and eggs.

To supplement water and inorganic salts: you can eat foods with high potassium content, such as fruits, vegetables, beans or bean products, kelp, eggs and so on.

Eat more foods that clear away heat and promote diuresis: watermelon, bitter gourd, peach, dark plum, strawberry, tomato, cucumber, mung bean and so on.

In addition, drinking porridge in summer is also of great benefit. Red bean porridge has the function of tonifying kidney and eliminating edema, and people with poor renal function had better eat more; Broad bean porridge is good for chronic edema and nephritis; Lotus leaf porridge can relieve summer heat, clear stomach and moisten intestines, quench thirst and detoxify; Lotus seed porridge can strengthen the spleen and replenish qi, which is beneficial to diarrhea, insomnia, nocturnal emission and leucorrhea. Lily porridge can moisten the lungs and relieve cough, nourish the heart and soothe the nerves, and is suitable for the elderly with insufficient lung yin. Winter melon porridge has the effect of inducing diuresis to reduce swelling, quenching thirst and promoting fluid production, and lowering blood pressure; Auricularia auricula porridge can produce body fluid and moisten lung, nourish yin and nourish lung, and can treat hypertension and chronic bronchitis; Astragalus porridge can treat edema caused by spleen deficiency.

The third book of heatstroke prevention: preventing two evils and greed.

A heatstroke evil: "summer heat" is the main qi in summer, which is transformed from fiery heat and only occurs in summer. At this time, the evil of summer heat can dissipate yang and body fluid, leading to hyperhidrosis, decreased body fluid, dry mouth and lips, yellow urine and upset, and so on. At this time, timely treatment is needed, which is the most common heatstroke phenomenon in summer.

Preventive measures-protecting the mind, there are two aspects: first, there are things to do, so that the spirit is not empty; Second, you should have good spiritual cultivation, which can avoid the interference of external bad emotions. As long as you do these two things well, you will naturally be full of energy. This is the basic law of mental recuperation in summer.

Second, be sure to prevent dampness: "Humidity" is also the main gas in long summer, especially in the south, where the weather is hot and rainy. Because the damp pathogen is heavy and turbid downward, it is particularly easy to damage the function of the spleen and stomach, leading to indigestion in summer; Moisture is also particularly easy to invade the bones and muscles of the skin, so skin lesions and arthritis often occur in summer. In dog days, due to the effects of high temperature, low pressure and high humidity, sweat is not easy to be discharged and evaporated after sweating, which will make people fidgety, tired, lose appetite and prone to gastroenteritis and dysentery. Damp pathogen in long summer is the most likely to invade the spleen and stomach function, leading to low digestion and absorption function.

Preventive measures-Chinese medicine believes that the diet principle in the long summer season should be light, less greasy, and mainly warm food. In the south of China, many people have the habit of eating Chili. Eating pepper can promote perspiration, help digestion and increase appetite, which has certain benefits. The way to eat warm food is very simple, that is, to drink porridge. Health experts believe that eating porridge at breakfast and dinner can not only quench thirst, relieve summer heat, but also nourish the body.

Third, we must guard against "greed for cool": heatstroke prevention and moisture prevention are things that everyone should do in summer, and enjoying the cool in summer is one of the ways for people to get a comfortable life in hot summer. But if you are too greedy, you will easily catch a cold and have different degrees of gastrointestinal diseases. In severe cases, you will suffer from skin diseases and cardiovascular diseases. The symptoms of the elderly and children are more obvious.

Precautions-Pay attention to the following aspects: The temperature difference between indoor and outdoor should not be too large, and it is best not to exceed 5℃. The indoor temperature is not lower than 25℃. Air-conditioned rooms should not be closed for a long time, and should be ventilated frequently. After you fall asleep, you'd better turn off the air conditioner. When you feel cold indoors, you must stand up and move your limbs and body to speed up blood circulation. Patients with chronic diseases such as coronary heart disease, hypertension and arteriosclerosis, especially the elderly and patients with joint pain, should not stay in cold air for a long time.

Heatstroke Prevention Volume IV: Regulating Emotion is the Key to Fitness in Summer

Hot summer brings busy modern people not only physical discomfort, but also emotional distress. According to experts, at present, more and more people are troubled by the psychological disease of "summer affective disorder", and 16% of normal people will lose their temper because of high temperature.

Experts believe that people's emotions are closely related to the climate, especially when the temperature exceeds 35 degrees, the sunshine exceeds 12 hours, and the humidity is higher than 80%, the influence of climate conditions on the emotional regulation center of human hypothalamus is obviously enhanced. Psychiatrists' research also found that when warm current intrudes, mental patients get up and wander around and can't sleep, and the chances of emotional changes, fidgeting, shouting curses, throwing things and self-abuse (including suicide) are much higher than usual. When the ambient temperature is below 30 degrees and the sunshine time is below 12 hours, the incidence of affective disorder will be significantly reduced.

According to estimates, about 16% of normal people will have inexplicable emotional and behavioral abnormalities in summer. Some experts also explained that the occurrence of this summer emotional disorder is related to the amount of sweating, sleep time and insufficient diet, in addition to the change of temperature. Because people are prone to sweating at this time, coupled with poor sleep and appetite, electrolyte metabolism in the body is blocked, which affects brain nerve activity and causes emotional and behavioral abnormalities. Therefore, in Xia Zhishi, where the heat is unbearable, experts remind people to adjust their mood, which is an important part of doing a good job in summer health.

Heatstroke prevention Volume 5: It's not that the hotter the weather, the easier it is to get heatstroke.

Usually, in order to keep the human body at a constant temperature, the waste heat generated by metabolism in the body must be discharged from the body through conduction, convection, radiation and other forms, so that the body temperature can reach a balance with the external temperature. If the temperature rises, conduction and radiation heat dissipation will decrease, and sweat evaporation heat dissipation will gradually increase. When the temperature is 35-39℃, two-thirds of the body's residual heat will be evaporated by sweat. If the relative humidity in the environment is high, it is difficult to excrete sweat, and the human body temperature regulation system cannot complete the regulation function. At this time, people will get heatstroke.

The occurrence of heatstroke is not only related to temperature, but also related to humidity, wind speed, labor intensity, high temperature environment, exposure time, physical strength, nutritional status, water and salt supply and so on. The inducing factors are complex, but the main factor is temperature.

According to the meteorological characteristics, the microclimate of heatstroke site can be divided into two categories: one is dry and hot environment, which is characterized by high temperature, strong radiant heat and low humidity. The ambient temperature is generally 5 ~ 15℃ higher than that outside, and the relative humidity is often lower than 40%. The other is a hot and humid environment with high temperature and humidity, but the radiation heat is not strong. Because when the temperature is between 35℃ and 39℃, 2/3 of the body's residual heat is excreted through sweating. At this time, if the surrounding environment is humid, sweat is not easy to evaporate.

According to experimental research, the meteorological conditions leading to heatstroke are: relative humidity 85%, temperature 30 ~ 365438 0℃; Relative humidity 50%, temperature 38℃; The relative humidity is 30% and the temperature is 40℃.

(Attachment: How to make some heatstroke prevention articles and their effects;

Red bean soup: Red bean, white chrysanthemum, honeysuckle and hawthorn slices can be made into summer food by adding water, which can not only dissipate heat in human body, but also replenish water.

Mung bean soup: Take 200 grams of mung beans, add 300 ml of water, boil the soup and take the liquid to drink (add sugar as appropriate), which has the functions of clearing away heat and relieving summer heat, quenching thirst, diuresis and detumescence, and clearing away heat and toxic materials.

Mung bean and sour plum tea: Mung bean100g, sour plum soup 30g, decocted in water, and added with appropriate amount of sugar, for future generations to drink after cooling. It has the effects of cooling and detoxicating, promoting fluid production and quenching thirst, and can be used for treating summer heat, dysphoria, dryness and heat.

Balsam pear tea: Cut fresh bitter gourd to remove pulp, mix it with tea, hang it in a ventilated place and dry it in the shade. Wash the outside, chop, and mix well with tea. Take10g every day, put it in a thermos bottle, brew it with boiling water, and drink tea instead. It can improve eyesight, detoxify and eliminate dampness. )