1, summer regimen principle
1, the diet is light.
In summer, due to the hot weather, some diseases will come with the high temperature. At the same time, with the heat and sweating in summer, the water lost in the body will also increase, the digestive function of the spleen and stomach will weaken one after another, and the nutrient intake will also decrease. Therefore, eating light and thin food is an important method of diet and health preservation in summer, which can increase the nutrient intake.
It is advisable to adopt the principles of increasing acid and reducing bitterness, tonifying kidney and liver, and regulating stomach qi. The diet should be light, with foods that are easy to digest and rich in vitamins as the mainstay, and big fish and big meat and greasy and spicy foods should be eaten less. Adding mung beans, lotus seeds, lotus leaves, reed roots, lentils, etc. into japonica rice and cooking porridge together, and eating after cooling, can also play a role in invigorating the stomach and expelling summer heat. Don't be too greedy for cold food in summer, and you need to exercise restraint when eating cold food.
2. Go to bed early and get up early
Traditional Chinese medicine believes that summer qi is connected with heart qi. long summer should pay attention to going to bed early and getting up early, and pay attention to rest, so as to avoid sweating and hurting Yang after exercise. In terms of diet nursing, it is suitable for the principles of increasing acid and reducing bitterness, tonifying kidney and helping liver, and regulating stomach qi. The diet should be light, eat more vegetables, fruits and coarse grains, and make a few small moves before getting up, which is conducive to enhancing physical fitness and prolonging life.
3, heavy nap
In summer, the days are long and the nights are short, and there is relatively little sleep. In addition, sweating is easy to get tired. A moderate nap can nourish yin and protect yang, relax the brain and the whole body, and maintain a good mental state and physical strength. Take a nap, pay attention to the ventilation and coolness of the bedroom, and cover it with a thin quilt when sleeping to prevent catching cold.
4, to supplement vitamins
In summer, the vitamin requirement of human body is twice or more than that of ordinary standard. Large doses of vitamins B 1, B2, C and even vitamins A and E have a certain effect on improving heat resistance and physical strength. Tomatoes, watermelons, bayberries, melons, peaches and plums are particularly rich in vitamin C, and vitamin B is more abundant in cereals, beans, animal livers, lean meat and eggs.
5, less salt, help kidney drainage.
This trick is only for people who do strenuous exercise or engage in manual labor in summer. White-collar workers who sweat less are not suitable. The salt ingested by the human body is mainly excreted through the kidneys. When there is too much salt ingested or the kidneys are diseased, the excessive sodium ingested in the body cannot be excreted in time. When the concentration of sodium ion in blood increases, more water enters blood vessels, which is easy to produce edema. If there is no obvious excessive sweating, you should still eat a low-salt diet in summer. Among them, the salt intake of middle-aged and elderly people should be less than that of ordinary people, and the salt intake of people with kidney diseases should be strictly controlled.
6, nourishing the liver and eating strawberries
For people with strong liver fire, strawberries can not only nourish the liver, but also be a master at removing liver fire. From the perspective of traditional Chinese medicine, strawberry is cool, sweet and sour, can nourish and protect the liver, and because red enters the heart, it can dispel the heart fire. In addition, strawberry is a typical berry, rich in vitamin C, which helps the human body absorb iron and nourish cells. Its natural anti-inflammatory ingredients can reduce the amount of free radicals produced to keep brain cells active. In this spring-sleepy season, it can also help refresh the mind.
7. Don't eat iced food immediately.
Many people like to eat some cool food to cool off the heat, and it is not good to eat cold drinks, beer, iced watermelons and so on when they are taken out of the refrigerator. Hu Xuejun said, too cold food will stimulate the gastrointestinal tract, affect the secretion of digestive juice, reduce appetite, and cause gastrointestinal diseases such as indigestion, anorexia, abdominal pain and diarrhea. In addition, although cold food can temporarily relieve dryness and heat, it is easy to cause rapid cooling of salivary glands, tongue taste nerves and periodontal nerves after cold stimulation, and sometimes even paralysis occurs, which will stimulate the throat and cause adverse reactions such as pharyngitis or toothache.
8. Skillful exercise
Moderate exercise helps to regulate qi and blood and maintain yang. However, the exercise should not be too intense and sweaty. Sweating is easy to hurt the yin and damage the yang. It is best to choose some light sports, such as playing Tai Ji Chuan, walking, jogging, etc. It is better to exercise in the morning and evening. People who exercise less can often expand their chests, and it is also beneficial to kick and cut their hands.
9. Drink plenty of water after exercise.
Exercise in summer is bound to sweat a lot. If the exercise time is a little longer, the human body will lose more water, and it will inevitably feel thirsty. Some people drink a lot of water after exercise. First, they feel happy. Second, they feel that drinking a lot of water can supplement their body needs as soon as possible and balance their body fluids. In fact, this practice is wrong.
When people exercise, a lot of blood remains in the muscles of limbs. If you drink plenty of water immediately after exercise, some blood vessels in the gastrointestinal tract will contract sharply, and the absorption capacity will be weakened, and people will feel heavy and bloated in the stomach, which will hinder the activity of diaphragm and affect normal breathing. Therefore, after summer exercise, you should add some water, especially salt water, and don't drink a lot of water quickly.
10, mental health
After long summer, when the weather turns hot, people's minds are easily disturbed and uneasy. We should pay special attention to mental recuperation and strengthen the maintenance of the heart, especially for the elderly. We should keep a happy mood, relax and enjoy ourselves, avoid sudden joy and sadness, and keep a calm and happy state.
1 1, often comb your hair but have black hair.
After long summer, many people have extended their working hours during the day. Health experts remind everyone to adjust their work plan and life rhythm in time. Even if they are busy, they should remember to comb their hair for health care, which can not only relieve the fatigue of the day, but also help to keep their hair black and bright. Comb 3 ~ 5 times a day, each time for no less than 3 ~ 5 minutes. Combing your hair often can make your face rosy and refreshed.
12, pay attention to disinfection, prevent room germs.
After long summer, people should take necessary sunshade measures indoors, and try to reduce or avoid some heat sources and light. Windows should be hung with light curtains, and it is best to stick a layer of white paper or wax paper on the glass of the window to keep cool. If possible, adjust the furniture that affects indoor ventilation to keep enough natural wind in the room. In addition, the disinfection of the living room will be strengthened after the summer. Due to the high temperature in summer, germs multiply quickly, so the room should be disinfected with proper amount of disinfectant.
Health care in summer should be done well to reduce the chance of getting sick. At the same time, summer is the season of high incidence of skin diseases, so we must pay attention to dampness; It is also necessary to add clothes appropriately to prevent colds.
2, summer health precautions
1, the cervical vertebra is most afraid of blowing the cervical vertebra against the air conditioner, and the surrounding soft tissues will be diseased, forming chronic inflammation of muscles and subcutaneous tissues, resulting in persistent neck spasm, back pain and other consequences. It is suggested that the indoor air conditioning temperature should not be lower than 25℃, and the shoulder and back should not be directly facing the air conditioning. If the temperature cannot be adjusted by itself, you can put a shawl on your shoulder and take a hot bath at night.
2, drinking water is the most afraid of being fast. Because of the high temperature, the speed of water shortage in the body will also accelerate. Many people are used to drinking water with big mouths. If you drink water too fast, water will quickly enter the blood and be absorbed in the intestine, which will dilute the blood, increase the blood volume and make the heart bad. Especially people with coronary heart disease will have chest tightness, shortness of breath and other symptoms, which may seriously lead to myocardial infarction. Therefore, drinking water in summer should not be too fast, but should be done in small quantities many times.
3, the eyes are most afraid of being exposed to the scorching sun, and the eyes are the most fragile organs. Experts remind that eyes like cold and fear heat, and if they don't pay attention to sun protection, they will easily age ahead of time and cause various eye diseases. If you want to go out from 10 am to 4 pm, you'd better wear sunglasses, a hat or a parasol, and eat more eye-catching foods, such as longan, yam, carrots and red dates.
4. The family is most afraid of gray, sultry summer and high humidity, which makes it easier for dust to attach to the air and enter people's skin and body. Because it is difficult to be found by naked eyes, people often neglect to clean them up. They float in the air for a long time and attach to the surface of objects in large quantities, becoming the habitat of dust mites and mold spores in the air. These dirty things will take the opportunity to enter the respiratory system, which will lead to asthma, rhinitis and other diseases. It is suggested that the frequency of cleaning should be increased in summer, once every two or three days.
5, the stomach is most afraid of cold summer is a high incidence of intestinal diseases, this season to eat too cold things, especially when getting up in the morning and before going to bed at night. In order to keep the "stomach" warm in time, when eating cold food, you may wish to add some ginger or mustard, which can warm the stomach and sterilize.