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Autumn passes through six solar terms: beginning of autumn, early summer, white dew, autumnal equinox, cold dew and first frost. After beginning of autumn, the weather turns from hot to cold, and enters the transitional stage of "Yang eliminating Yin". In order to adapt to the changes of yin and yang in nature, the physiological activities of human body must pay attention to maintaining the yin qi in the body in autumn. Daily life, diet, spirit, exercise and other aspects are inseparable from the principle of "nourishing and harvesting".
General law of autumn health preservation
It is autumn, the blue sky is like washing, the golden wind is cool, everything is mature, and it is the harvest season. In summer in beginning of autumn, the autumn sun is raging, the temperature is high, sometimes it is rainy and humid, and the weather is characterized by both damp and hot, so it is called "autumn tiger". After the "White Dew", there is less and less rain, the weather is dry, the day is hot and the night is cold, and the climate is hot and cold. If you are not careful, you will catch a cold, and many old diseases will recur easily. This is the so-called "eventful autumn". Because the physiological activities of the human body adapt to the changes in the natural environment, the yin and yang in the body also change accordingly. Therefore, we should pay attention to the word "harmony" in adjusting spirit, mood, diet and daily life, sports guidance and so on.
Autumn is a tonic season. In autumn, when the weather turns cold, people's taste will be enhanced, their appetite will be greatly stimulated, their diet will be unconsciously excessive, and their calorie intake will be greatly increased. Coupled with the pleasant climate, people get enough sleep and sweat less. In addition, in order to meet the arrival of winter, the body will actively store cold-proof fat, so the body absorbs more heat than it discharges. In autumn, people get fat carelessly, which is a threat to obese people. Therefore, autumn can't be made up.
The climate in autumn is dry, and autumn dryness often causes people's skin and mouth to crack and contract more, resulting in dry mouth and throat. It can also be seen that hair loss increases and the stool is easy to dry. At this time, we should pay attention to maintain a certain temperature and humidity indoors, eat more fruits and drink more water. The temperature in autumn is changeable, even in the same area, there will be a situation of "four seasons in one day, different days in ten miles". Therefore, we should prepare more autumn clothes, such as coats, spring and autumn shirts, sweaters and thin sweaters, so as to increase or decrease them appropriately. In autumn, the climate gradually dries up, the sunshine decreases, and the temperature gradually drops, especially in late autumn, when the grass leaves wither and the flowers and trees wither, some people often feel sad, depressed, irritable and other emotional changes, so there is a saying that "autumn wind and autumn rain are worrying people". At this time, people should keep a calm mind and slow down the impact of cold air in autumn on the human body. Convergence, adapt to the tolerant air in autumn.
Autumn is a good season for exercise, but at this time, because the human body is in the stage of convergence and internal nourishment, exercise should also conform to this principle, that is, the amount of exercise should not be too large to prevent excessive sweating and loss of yang; Exercise should choose relaxed and gentle events with little exercise.
In short, in autumn, the yang in nature tends to converge and close, and the daily routine should be adjusted accordingly. In ancient times, there was a saying that "in autumn and March, people lie down early and get up early, and chickens crow happily". Lying down early conforms to the collection of yin essence and raises "closed" qi. Get up early to adapt to the relaxation of yang, so that lung qi can be stretched.
1. Pay attention to clothes to prevent colds.
Autumn is different from summer. The temperature in the morning has started to be a little low. You usually sweat more when you exercise. If you are not careful, you are in danger of catching a cold. Therefore, don't wear light clothes to go outdoors as soon as you get up, but give your body a time to adapt. Especially for the elderly, don't get up immediately after waking up in the morning, because the intervertebral disc of the elderly is slack, and suddenly changing from lying position to standing position may cause back sprain. Older people with high blood pressure and cardiovascular diseases should be more careful when getting up. They can stretch their bodies and joints on the bed and get out of bed after a short rest.
2. Replenish water in time to prevent autumn dryness.
In autumn, the climate becomes drier and drier, and the temperature drops a lot. It is easy to accumulate some heat in the human body, causing symptoms such as dry throat, shortness of breath, chapped lips, nosebleed and dry stool. In addition, the water lost during exercise will aggravate the body's response to water shortage. Therefore, after exercise, you must drink more boiled water, eat more soft foods such as pears, apples, milk, sesame seeds and fresh vegetables, or drink more foods such as rock candy pear water and winter melon soup in order to maintain the normal secretion of upper respiratory mucosa and prevent sore throat.
3. Be prepared to prevent nervousness.
For any kind of exercise, warm-up activities are necessary, because people's muscles and ligaments will reflexively cause vasoconstriction and viscosity increase, the range of joint activities will be reduced, and the extensibility of ligaments will be reduced. If you don't do enough warm-up before exercise, it will cause joint ligament strain and muscle strain, which will seriously affect your daily life, and exercise will become an injury.
Step by step, not too radical.
Some people think that physical exercise is the only way to practice well, and they have strong resistance. Actually, it is not. Exercise is as moderate as eating and sleeping. According to the theory of traditional Chinese medicine, autumn is a stage in which human essence is restrained and nourished, so exercise should also conform to this principle, and the amount of exercise should be gradual from small to large. I feel a little hot and sweaty during exercise, and I feel relaxed and comfortable after exercise. This is the standard of good effect. On the contrary, if you are very tired after exercise and still feel unwell after rest, headache, dizziness, chest tightness, palpitations and reduced food intake, then you may have exercised too much.
5. Take protective measures to prevent injury
Because in the environment where the temperature begins to drop in autumn, human muscles and ligaments are prone to reflexively cause vasoconstriction, reduce the physiological activities of joints, and easily cause sports injuries of muscles, tendons, ligaments and joints. So every time you exercise, you should also pay attention to the exercise method. Besides being fully prepared, you should also pay attention to the range and intensity of exercise, and don't force yourself to do some difficult movements. The exercise of middle-aged and elderly people should "leave room". The incidence of myocardial infarction will increase obviously in autumn and winter, and the blood pressure of hypertensive patients will often increase at the turn of autumn and winter than in summer, so it is easy to cause obstacles to coronary circulation. Therefore, it is best to drink a cup of boiled water in the morning before exercise to dilute the blood.
6. Exercise in the morning, not on an empty stomach.
Some people are used to getting up in the morning to exercise first, and then having breakfast after exercise, which is not good for their health. Because the body consumes a lot of energy during exercise, after a night of digestion and metabolism, the food eaten the night before has been digested, and there is basically no energy available for consumption in the body. If you exercise in your stomach, you are prone to hypoglycemia. Therefore, you should drink some sugar water or eat some fruit before exercise after getting up, so that your body can get some starting energy, which will be more conducive to your health.
7. Eating and drinking enough is not suitable for exercise.
The living habits of modern people are rarely "work at sunrise and rest at sunset". They sleep late at night and have a lot of work in the morning. Many people have no time to exercise in the morning, so some people set the exercise time after dinner, but it is unhealthy to exercise immediately after dinner, even for a walk. This is because the blood circulation in the digestive system is greatly increased after meals, while the blood circulation in other parts of the body will be relatively reduced. If you start exercising immediately, the process of digestion will be blocked and the gastrointestinal tract will easily get sick. So it is better to exercise for 30 minutes after meals.