Drink more soup. Drink some milk after cooling, eat an egg, bean porridge, fish and lean meat every day, and supplement calcium and iron. Eating more fruits and vegetables, such as eating a banana and tomato every day, can not only supplement vitamins and potassium ions, but also prevent constipation.
Eating watermelon can replenish water and induce diuresis, while eating cantaloupe and cantaloupe less. It is best to drink water or bean soup 1000ml or more every day to replenish the lost water.
Summer is coming. Pay attention to drink plenty of water when summer and autumn alternate to prevent dryness. People with relatively weak digestive ability of the spleen and stomach should not eat too spicy food. Remember not to overeat, but eat more food such as melon and lentils.
But some people have bad stomachs and loose bowels, which are not suitable for refreshing. In the early autumn, many people who have a "bitter summer" and poor appetite in summer gradually improve their appetite and actively or passively start to paste autumn fat. In fact, don't rush to post autumn fat. At this time, people's gastrointestinal function is weak and has not been adjusted. If you eat too much high-protein food such as meat, it will increase the burden on your stomach. Eat meat properly, and it is best to wait until it is really cold before adding meat.
Second, the environment
Some people like to take a bath in cold water immediately after sweating or drink a lot of cold drinks. What's more, they simply spread a mat on the ground and lay down. If you don't care, it is likely to lead to hot summer. Yin and summer heat is also a kind of heatstroke, and its pathogenic cause is not simply summer heat evil, but cold and wet invasion.
Don't be too greedy to cool off the heat. Use the air conditioner well. The temperature difference between indoor and outdoor should be kept at about 5℃, and indoor air circulation should be maintained to avoid indoor air turbidity and hot flashes caused by closed doors and windows at home. Elderly people with chronic diseases who dare not use air conditioning should physically cool down, such as putting a basin of water in front of an electric fan and scrubbing their bodies with water.
At this time, the elderly are prone to deficiency of both qi and blood and yin and yang, and may suffer from insomnia during the day and night. They should go to bed early and get up early to ensure rest time. It is best to take a nap for half an hour at noon to rest the brain and stomach. The morning to 4 o'clock is the time when the function of various organs of the body drops to the lowest point, and the most tired time of human sympathetic nerve is from noon 12: 00 to 13: 00. It is best to go to bed during these two periods.
Third, exercise.
"Not tired" is the standard. You can go for a walk outdoors in the morning and evening and do moderate exercise, which can not only promote blood circulation, speed up metabolism, but also maintain good energy all day. According to the physique, the amount of exercise and the way of exercise should be different. The temperature is high at noon, so try to avoid outdoor activities, especially for the elderly with hypertension and cerebral arteriosclerosis. Playing Tai Ji Chuan is suitable for the elderly, and the temperature is relatively low in the morning and evening, so you can exercise properly, such as walking fast, playing Tai Ji Chuan and climbing mountains. And be careful not to exercise excessively, otherwise you will be more sleepy.
Fourth, disease prevention.
The "old disease" is easy to recur. Many arthritis patients often blow air conditioners and electric fans because they don't pay attention to keep warm after beginning of autumn, which leads to the recurrence of old diseases. In addition, the recurrence rate of "old problems" such as scapulohumeral periarthritis, cervical spondylosis and gout is high at this stage.
Diarrhea, gastritis and enteritis after autumn are also easy to attack, and it is difficult to cure for a long time. Therefore, after the summer heat, we should pay more attention to health care and disease prevention. In addition, respiratory diseases, such as pneumonia and asthma, are also prone to occur when the seasons change. The elderly with weak resistance should not only pay attention to the temperature difference, but also do more exercise at ordinary times.
The change of summer and autumn is also a high incidence period of hypertension, coronary heart disease, myocardial infarction, stroke and other diseases. Middle-aged and elderly people should not let themselves be "cold stimulated". If they don't eat too many cold drinks, they shouldn't bathe and wash their feet with cold water. Keep warm when sleeping at night.
Old people should get up slowly, so as to achieve "three and a half minutes": stretch before getting up, sit on the bed for half a minute, sit on the edge of the bed for half a minute, get out of bed and stand for half a minute, then wash your face and brush your teeth, and drink plenty of water.
V. Umbilical cord protection
After the summer solar term, the weather is getting colder, and people begin to gradually transition from heatstroke prevention to cold protection and warmth. Everyone knows that the cold comes from the feet, but less attention is paid to the fact that the navel is also prone to cold. The epidermis at the navel is the thinnest, and there is no adipose tissue under the skin, but there are rich nerve endings and nerve plexus, so it is particularly sensitive to external stimuli and is the easiest to penetrate and spread.
If the protection is improper, such as sleeping at night to expose the abdomen, or young ladies who love beauty wear navel dresses, the cold can easily invade the human body through the navel. If the cold goes straight to the stomach, there will be acute abdominal pain, diarrhea and vomiting; If the cold gradually accumulates in the lower abdomen for a long time, it will also lead to diseases of the urogenital system, such as chronic prostatitis, prostatic hyperplasia and impotence in men, dysmenorrhea and irregular menstruation in women, and even amenorrhea and infertility in severe cases.
Therefore, in addition to adding clothes according to the weather changes, paying attention to covering the abdomen when sleeping at night, you can also massage your navel. The method is to rub with the palm of your hand, then put it on your navel up and down, and press 100 times clockwise and counterclockwise respectively.
Sixth, pay attention to keep your stomach warm.
Close the doors and windows at night, cover the abdomen with a thin quilt, and keep the stomach warm in autumn to prevent the spleen and stomach from catching cold due to the autumn wind cycle. According to the laws of nature, yin increases and yang decreases in autumn, and the corresponding yang of human body is also absorbed in order to store yang in the body. However, as the weather turns cold, many people will feel lazy and tired, can't afford to stay in bed in the morning, and don't like to move during the day. This is what people often say about the "autumn shortage" in summer siesta.
Because of this, we should ensure enough sleep, get rid of the habit of staying up late in summer, and strive to fall asleep before 10 in the evening, so that the sleep will increase by 1 hour compared with summer, and ensure that we go to bed early and get up early. In addition, a proper nap is also conducive to resolving the lack of autumn.
Seven, can adhere to the habit of cold water bath.
No matter which season, it is absolutely right to keep exercising. The advantage of exercise after autumn is that after a certain period of exercise in an environment with gradually decreasing temperature, it can promote the body's material metabolism, increase heat production and improve its adaptability to low temperature.
However, according to different seasons, the types and intensity of exercise should also be adjusted. You can choose to walk fast, climb mountains and play ball in autumn. For the elderly, exercise should be based on "not tired". Doing something can not only promote blood circulation and speed up metabolism, but also make the elderly full of energy all day. The time for physical exercise should be chosen in the morning and evening. Because the outdoor weather is still hot at noon, outdoor activities should be avoided at this time.
Cold water bath exercise must take a step-by-step approach. For example, in autumn, the temperature gradually drops, and the human body gradually adapts to the cold water and persists. In late autumn and winter, a cold shower doesn't feel too cold. The cold water bath should be gradual, including the bathing parts from local to whole body, with the water temperature from high to low and the bathing time from short to long.
Eight, open more windows and less air conditioning.
After the heat, try not to turn on the air conditioner as long as it is not too hot. In autumn, you should always open the window for ventilation to make the indoor air circulate, which can prevent the breeding of various bacteria.
Indoor plants, such as potted citrus, chlorophytum, zebra leaf rubber tree, asparagus and other green plants, can regulate indoor air and increase oxygen content.
In the bedroom, you can also raise some plants with big leaves and love water, such as green radish, to keep the air humidity in the best condition. The living room is suitable for planting ivy, figs and pitcher plants.