In cold weather, low temperature and low humidity have certain influence on people's physiological function and physical condition. How to maintain health in winter?
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Winter is the end of the four seasons. It's freezing, the north wind whistling, plants withering and insects hibernating. This is the lowest temperature season of the year, and everything recovers. Therefore, Neijing said: "Winter and March are called closed Tibet". Winter belongs to kidney in human body, and kidney is the foundation of yin and yang. In winter, the yang is hidden inside and the yin is full, which is a good opportunity to "recharge your batteries" and save energy for the vitality of the coming year. Therefore, the way of keeping in good health in winter is also called "the way of keeping Tibet". Therefore, winter health care should pay attention to avoiding cold and warming, gathering yang and protecting yin, focusing on a "hidden" word. How to maintain health in winter?
1, go to bed early and get up late
Huangdi Neijing says that "in winter, in March ... if you want to go to bed early and get up late, you must wait for the sun", which means that you should get up early and get up late in winter, and then do activities after the sun comes out. In the cold winter, it is particularly important to ensure adequate sleep time. From the perspective of traditional health preservation, increasing sleep time in winter is beneficial to storing yang and yin and essence, which can make the human body reach a healthy state of "Yin and Pingyang are secret and God is right".
Step 2 Wash your face with cold water
Cold water can not only prevent colds, but also play the role of beauty beauty and treat chronic rhinitis. If you can cooperate with the massage of auricular points, Tang Yin, Taiyang, Buche and other points, the effect will be better.
Step 3 drink warm water in the morning
Drinking 1 cup of warm water after washing your face and brushing your teeth can warm your body, clean your stomach, dilute your blood, prevent cerebral thrombosis and myocardial ischemia, maintain cell permeability and promote cell metabolism.
Step 4 keep your back warm
Pathogens such as wind-cold can easily invade through the back of human body and cause diseases. Old people, children and the infirm should pay attention to keeping their backs warm in winter so as not to hurt the sun.
5, the room temperature is moderate
It is cold in winter, so the indoor temperature should be suitable. Room temperature 18 ~ 25. Too high or too low indoor temperature is harmful to health. If the indoor temperature is too high, the temperature difference between indoor and outdoor is too large, which may easily lead to a cold; If the indoor temperature is too low, people who live in a low temperature environment for a long time are likely to cause respiratory diseases and cardiovascular and cerebrovascular diseases. The thickness of bedding should be adjusted according to the change of room temperature, so that the human body feels warm and does not sweat. Try to reduce the number of outings, such as wearing warm clothes and shoes and socks.
6. Open the window for ventilation
Attention should also be paid to keeping indoor air fresh in winter. In winter, some people close the doors and windows because they are afraid of cold, which makes the indoor air unable to circulate in time and is filthy, which affects their health. Therefore, while adjusting the indoor temperature in winter, we should also pay attention to indoor air circulation and humidity adjustment, and open the window for ventilation in time when the weather is fine.
7. Get more sunshine
In the cold winter, cold is easy to hurt people's yang, while sunshine gives people warmth, which makes people's yang flow smoothly, qi and blood run in harmony, thus enhancing their ability to resist evil.
Misunderstanding of keeping in good health in winter
1, licking your lips can moisturize.
When the air is dry in cold, people's lips are prone to chapping, causing discomfort, pain and bleeding. Many people like to lick their lips with their tongues, thinking that they can moisturize and be comfortable, but the result is just the opposite.
Because saliva is secreted by salivary glands and contains amylase and other substances, it is sticky, just like rubbing a layer of paste on your lips. After the water evaporates, the lips will be drier and more prone to peeling. If your lips are dry and uncomfortable, you can apply some lip balm without pigment and fragrance.
The more clothes you wear, the warmer you will be.
In the cold season, some people wear full clothes, thinking that the more they wear, the warmer they will be. This view is one-sided, because the warmth of clothes is related to the thickness of air layer inside clothes. Wearing a piece of clothing increases the thickness of the air layer and the warmth retention. However, when the total thickness of the air layer exceeds 15 mm, the air convection in the clothes increases obviously, but the warmth retention decreases.
Physiologically speaking, if people wear too many clothes, the skin blood vessels will expand due to high fever, which will increase heat dissipation and reduce the body's adaptability to external temperature changes.
3. Warm hands and feet after freezing.
Many people have the experience of entering the room from the outdoor where the cold wind is howling. At that time, what they wanted to do most was to bake their frozen hands and feet by the heater. Although it is temporarily comfortable, this change process is very unfavorable to hands and feet-it is easy to get frostbite in the future.
The correct way is to rub bare hands and feet together not far from the heater, so that the temperature of hands and feet will naturally rise. When the skin surface turns red, move it to a heater or put it in hot water to keep warm.
4. Touching the skin with your hands is itchy.
When it's cold, people tend to itch all over because the air is dry and the number of baths is small. At this time, you must not scratch it with your hands, otherwise it will easily scratch your skin and cause secondary infection.
The general methods to prevent and cure skin itching are to drink more water, eat more fresh vegetables and fruits, eat less spicy food such as hot and sour, drink less hard liquor, take a bath frequently and change underwear frequently. Those with severe itching can take chlorpheniramine, aminophenol and other drugs under the guidance of a doctor, or apply calamine lotion or ointment to treat itching.
Step 5 wear a mask to prevent colds
In the cold winter, some people often wear masks when they go out, thinking that this can prevent colds and colds. In fact, this is unscientific, because people's nasal cavity and the whole respiratory tract are covered with many mucous membranes, and there are microvessels under the mucous membranes. When the nose sucks in cold air, it passes through a winding pipe and enters the lungs, and it is close to body temperature.
This physiological function of the human body can be enhanced through exercise, thus improving the cold tolerance. If you wear a mask all day, the mucosa of the nasal cavity and the whole respiratory tract will not get exercise, and it is easier to catch a cold if you have a slight cold.
6. Drinking white wine can keep out the cold
Many people think that drinking liquor in winter, especially high-alcohol liquor, can help people resist the cold. The reality is that people's sense of warmth after drinking is short-lived.
The heat in human body is produced by complex chemical reactions of protein, fat, carbohydrate and other substances in human body during muscle exercise. The main components of wine are water and alcohol, which will not produce too much heat.
On the contrary, due to the stimulation of alcohol, blood vessels can't contract in time, which prevents blood from transferring heat to the outside world. After a large amount of heat is lost, people will feel colder.
7. Sleeping with your head covered is the most comfortable.
On cold nights, many people like to sleep under the covers. This is neither sanitary nor comfortable. Sleeping with his head covered, in addition to the lack of oxygen, leads to dyspnea and dizziness, and the large amount of water vapor exhaled from his mouth also makes the humidity in the bed increase sharply, and the good microclimate in the bed is quickly destroyed, making him uncomfortable all over.
Five kinds of fitness exercises in winter are indispensable.
Because the temperature is very low in winter, many friends are too lazy to go out to do sports, but experts believe that doing some exercise properly in winter is good for your health. Let's follow me to see what sports we do in winter.
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What exercise do you do for health in winter?
jogging
Because people's muscles and ligaments will reflexively cause vasoconstriction, viscosity increase, extensibility decrease and joint range decrease at low temperature, a little more exercise will easily cause strain. So we can change our habitual running to jogging, and at the same time change our morning running to morning 10 or afternoon. This can effectively avoid excessive body consumption and avoid harm to the body.
rope skipping
Skipping rope is a very effective aerobic exercise, which can consume 400 calories in 30 minutes. It is a kind of fitness exercise that is not known to the public. There are many kinds of jumping patterns, some simple and some complex, which are especially suitable for the low temperature season like winter. The advantage of skipping rope is that it takes less time and consumes more energy.
yoga
Because the air is dry and cold in winter, it is very irritating to people's respiratory tract and not suitable for strenuous exercise, so let's do some simple and comfortable exercise indoors. Yoga is a good choice. Yoga, a mysterious fitness method from ancient India, balances the nervous system and relieves psychological stress through postures, breathing and meditation. It moves very slowly and will not cause sweating all over. Long-term practice of yoga can regulate the internal organs, eliminate toxins in the body and soften the body. It is most suitable for practicing in this timid season of winter, which helps to stretch your bones and muscles.
go for a walk
As the saying goes, people get old when they get old. The first advantage of walking is to exercise the waist and legs and promote the flexibility of the lower limbs. Chinese medicine believes that the waist is the "house of kidney", and a good waist will benefit the natural kidney; The kidney governs the bone, so walking can also effectively prevent osteoporosis. Many people complain all day that they are stressed and have no time to exercise. In fact, walking is just an "ideal antidote" to treat emotional tension and relieve stress.
ski
Skiing is the most essential exercise in winter. It not only brings you speed enjoyment, but also exercises your balance, coordination and flexibility. This exercise is not strenuous, but it can exercise the whole body. Can exercise the head, neck, hands, wrists, elbows, arms, shoulders, waist, legs, knees, ankles and almost all joints of the human body, can activate the rigid body, enhance the flexibility of the body and lose excess fat.
Matters needing attention in winter fitness exercise
It is not advisable to exercise too early in winter.
It is best not to exercise too early in winter. Health experts suggest that morning exercise in winter is suitable after sunrise. The best fitness time in a day is between 14 and 19. At this time, the human body's own temperature is high, its physical strength is abundant, it is easy to enter the state of exercise, and it is not easy to get hurt, which is of great benefit to health.
In winter, many people often can't persist because of lack of passion, which is mostly due to emotional disorder caused by lack of sunshine. Therefore, bodybuilders should take part in outdoor sports as much as possible, especially on sunny days.
It is important to warm up before exercise.
Outdoor sports, we must first warm up. In winter, blood vessels contract, blood circulation is not smooth, and muscles and ligaments are tight. You can do a little exercise by jogging, unarmed exercise and light equipment to make your body warm and sweat a little, and then do more strenuous exercise.
At the same time, the preheating time should be prolonged, preferably controlled at 15~25 minutes. In addition, the exercise interval should be shortened appropriately to avoid being in cold air for a long time. If the gap is too long, the body temperature will drop, which will easily make the muscles tired from the excited state, increase the viscosity, and be easily injured when performing the next group of exercises.
Choose the exercise that suits you in winter.
Early adolescence: It is advisable to choose sports such as broadcast gymnastics, skipping rope, kicking shuttlecock, table tennis, etc., which mainly exercise physical sensitivity, coordination and flexibility.
Mid-adolescence: You should choose short-distance running, variable-speed running, badminton and other sports that focus on speed training.
Late adolescence: We should choose middle and long distance running, mountain climbing, swimming, football, volleyball, basketball and other sports that can increase speed, endurance and strength practice.
Middle-aged people: You should choose jogging, cycling, aerobics, small ball games and other aerobic exercises.
Old people: You should choose jogging, ballroom dancing, Tai Ji Chuan and other aerobic exercises.
Fat people: It is best to give priority to aerobic exercise with moderate intensity and long time, supplemented by strength exercises and ball games. As far as individual sports are concerned, water sports (walking, running, jumping, playing ball in water, etc. ) are very effective ways to lose weight.
Eat more of these health porridge in winter.
Keeping in good health in winter needs warming. Winter health porridge is scientific and reasonable, nutritious and healthy. The seven porridge maps summarized in this article will help you clean up the virus and spend the winter healthily!
Chinese cabbage ear porridge
Materials: Auricularia auricula 30g, glutinous rice100g, Chinese cabbage 250g.
Exercise:
1. Boil Auricularia auricula, glutinous rice and Chinese cabbage with water, and then simmer with low fire;
2. Add a little salt until the rice is rotten.
Efficacy: Black fungus, Chinese cabbage and glutinous rice are cooked together, which can moisten the lungs, promote fluid production, reduce blood fat and blood pressure, nourish yin and stomach, reduce blood fat and diuresis.
Banana slimming porridge
Ingredients: 2 bananas, 50g rice and proper amount of sugar.
Exercise:
1. Peel bananas and mash them for later use; Take out the rice, wash it, put it in a pot, add some water to cook porridge, add bananas and sugar when it is cooked, and then cook it.
Efficacy: Bananas are very helpful for gastrointestinal digestion, are well absorbed by the human body and can provide energy for the human body for a long time.
Vegetable beef porridge
Ingredients: 40 grams of lean beef, half a bowl of rice, spinach, potatoes, carrots, onions and a little salt.
Exercise:
1. Wash lean beef and grind it for later use.
2. stew spinach, carrots, onions and potatoes.
3. Put the rice, vegetables and minced meat into the pot, cook until soft and rotten, and season with salt.
Efficacy: Eating beef often in winter can warm the stomach and is a good tonic in winter. Beef also has the functions of tonifying the middle energizer, spleen and stomach, and strengthening bones and muscles. It is very suitable for people with qi stagnation and shortness of breath, weakness of muscles and bones, anemia and long illness, yellow complexion and dizziness.
Walnut porridge and jujube porridge
Material: glutinous rice 100g walnut kernel 10 jujube 5 crystal sugar.
Exercise:
1. Soak the walnut kernel, peel off the thin skin on the surface and mash it.
2. Red dates are pitted, soaked and mashed.
3. Glutinous rice, walnuts and red dates are cooked together in a pot. After all the ingredients are cooked, add some rock sugar to taste.
Efficacy: Walnut kernel has a certain inhibitory effect on many tumors, such as esophageal cancer, gastric cancer, lung cancer, thyroid cancer, lymphosarcoma and so on.
Walnut kernel is rich in oil, which is beneficial to moisturize and beautify the skin, promote metabolism, eliminate fatigue, restore physical strength and replenish qi and blood.
What are the methods of keeping in good health in winter? Five exercises are indispensable.