Physiological changes of human body in winter
Slow metabolism
Everything is closed in winter, and the metabolic rate of human body becomes slow, so as to maintain physical strength as much as possible, but at the same time, it also reduces the ability of human body to resist diseases. In winter, Zhu Han, yin qi is abundant and yang qi is weak, essence and qi are sealed, and cold pathogens are most likely to enter the kidney and cause various diseases, so we should pay attention to warming the kidney and protecting yang in winter.
Cold hands and feet
It is cold in winter, and the blood supply is insufficient due to vasoconstriction, which leads to cold hands and feet, especially for women. Therefore, you should pay attention to not smoking, avoid taking too much caffeinated food, such as coffee, strong tea, cola, etc., eat more warm blood-activating food, keep warm and keep fit, and avoid long-term fixed posture and mental concentration, such as sitting in front of the computer for a long time.
Dry skin
In winter, the blood vessels of human body are often in contraction state, and the secretion of sweat glands and sebaceous glands is obviously reduced, which is prone to dry skin, and some people may have itchy skin, redness and swelling, and even irregular chapping and peeling, especially in the lower limbs. Therefore, it should be noted that bathing should not be too frequent, just once a day. It is best not to use alkaline soap to take a bath, and the water temperature should not be too high. Try to use a bath lotion containing moisturizing ingredients, and apply moisturizing cream containing moisturizing ingredients after bathing.
Prevent common diseases in winter
Bronchitis and asthma
When the weather gets cold, chronic bronchitis and bronchial asthma are easy to occur.
Countermeasures: moderate exercise; Clothes should not be too thick or too thin; The living room should be ventilated frequently to keep the air fresh; Develop good living habits, such as not smoking or drinking; Pay attention to diet adjustment and drink plenty of water.
flu
The cold climate in winter is suitable for the survival of some bacteria or viruses, and the human body's resistance drops, so it is easy to have influenza.
Countermeasures: strengthen physical exercise at ordinary times, do a good job of cold protection and warmth, reasonably increase or decrease clothes, and go to public places less. Reduce the inducement of influenza. Pay attention to a balanced diet and develop good living habits. If you are sick with high fever, coma and convulsions, you should be sent to the hospital for treatment.
arthritis
Generally speaking, when the temperature changes above 3 degrees in winter, the air pressure changes above 1 Ganpa, and the relative humidity changes above10%, the number of people who feel joint pain will increase obviously. Most of the joints are tissues with less blood vessels such as muscles and ligaments. The blood supply is relatively insufficient, and the limbs are often exposed, so it is easier to lose heat and make the joints stiff and painful.
Countermeasures: Pay attention to physical warmth and fitness, and swimming in a warm swimming pool is a good choice.
gout
Gouty arthritis is a metabolic disease with familial genetic tendency, which is caused by excessive uric acid and crystal deposition in joints. Gout often occurs on cold nights.
Countermeasures: Pay attention to diet, prevent obesity, avoid eating animal heart, liver, kidney, brain, oysters, sardines and other foods, strictly ban alcohol in wells, avoid inducing factors, and drink more water to promote metabolism. For those who have a family history of gout, it is necessary to carry out necessary medical supervision.
stroke
Middle-aged and elderly people should pay attention to the occurrence of stroke. After the human body is stimulated by cold air in winter, it often leads to abnormal excitement of sympathetic nerves and spasmodic contraction of capillaries all over the body, which easily leads to an increase in dish pressure.
In addition, the adaptability, stress and resistance of the elderly to changes in the external environment are reduced, so it is easy to lead to the occurrence of stroke.
Countermeasures: It is very beneficial to increase the outdoor activity time appropriately and insist on the exercise of cold resistance from summer. Necessary medical supervision and reasonable diet adjustment are also very important.
Seasonal depression
The chances of emotional problems in winter are gradually increasing. Experts believe that this is related to the shortening of sunshine time, because the study found that the incidence of depression in tropical areas is generally low. Therefore, there is the saying of seasonal depression. In winter, the secretion of 5-hydroxytryptamine in human brain is abnormal, which leads to seasonal depression. Seasonal affective disorder is usually aggravated with the increase of age, the extension of the course of disease and the symptoms of depression.
Countermeasures: In addition to participating in psychological counseling and certain antidepressant medication, phototherapy can be used as an effective adjuvant therapy, so it is very necessary to get more sunshine, and good living habits and diet adjustment can not be ignored.
nosebleed
The phenomenon of nasal bleeding is most likely to occur in winter, which is related to the fact that the dry and cold climate makes the nasal mucosa dry and fragile, and it is easy to be injured, which leads to the rupture of small blood vessels. If you are a person with hypertension, nosebleeds are more urgent. In particular, some antihypertensive drugs will dilate peripheral blood vessels, resulting in a considerable amount of bleeding.
Countermeasures: For slight bleeding, the patient can take the posture of sitting half or lying on his side, with his head slightly lowered forward, switch to mouth breathing to keep the airway unobstructed, and press his nose with his fingers to stop bleeding, and the bleeding will naturally decrease or stop in about 10 minutes. Massive or rapid bleeding, especially only complicated with hypertension or other diseases, often requires urgent help from a doctor.
Diet conditioning in winter
Ensure heat supply
The cold climate in winter affects the endocrine system of human body, which increases the secretion of thyroid hormone and adrenaline, thus promoting and accelerating the decomposition of protein, fat and carbohydrate, so as to increase the body's ability to keep out the cold, thus causing excessive heat loss. Therefore, nutrition in winter should focus on increasing heat energy, and more foods rich in carbohydrates and fats can be taken. But for the elderly, fat intake should not be too much. So as not to induce other diseases. The supply weight of protein should be15%-117% of the total calories, and the protein supplied should be mainly high-quality protein, such as lean meat, eggs, fish, milk, beans and their products, etc. The protein combined with these foods is not only convenient for human digestion and absorption, but also rich in essential amino acids, which is of high value in custody and can increase human cold resistance and disease resistance.
Vitamin supplement
In winter, due to the small quantity and monotonous variety of vegetables, people are prone to lack of vitamin intake, such as vitamin A and vitamin B, especially vitamin C, which leads to oral ulcers, swollen gums, bleeding, constipation and other symptoms in many elderly people. In order to prevent the occurrence of these situations, we can eat some potatoes in winter, such as sweet potatoes and potatoes, which are rich in vitamin C, and sweet potatoes with red hearts also contain more coriander. Potatoes can not only supplement vitamins, but also clear away heat and toxic materials. In addition, besides eating Chinese cabbage in winter, you should also choose cabbage, radish, white radish, carrot, soybean sprouts, mung bean sprouts, rape and so on. These vegetables are rich in vitamins. Changing vegetable varieties frequently and matching them reasonably can supplement the human body's demand for vitamins.
Mineral supplement
The cold in winter can also affect the human body's nutrient metabolism and increase the consumption of various nutrients to varying degrees. Due to the influence of digestion and absorption and metabolic factors in the body, the elderly are often prone to lack potassium, calcium, sodium, iron and other elements. In addition, the increase in urine volume in winter makes the above inorganic salts lose with urine, so they should be supplemented in time. You can eat more foods rich in calcium, iron, sodium and potassium, such as shrimp, shrimp skin, sesame paste, pork liver and bananas.
Exercise
Exercise time
It is not advisable to go outdoors in the morning in winter, especially for the elderly. Because the morning is the lowest temperature in a day, and the temperature difference between indoor and outdoor is large, it is easy to cause a cold or coronary heart disease if you exercise in a low temperature environment. The best time to exercise in winter is to wait until the sun comes out and it is warm. This is the correct way to protect your body.
Keep warm and freeze-proof
Wear clothes with layers. Many people think that outdoor exercise can only be done by wearing sportswear on the grounds that it won't be cold when exercising. However, when the human body produces more heat during exercise, it is only in the middle, and the tandem is very vulnerable to the influence of external temperature. Therefore, when the outdoor temperature is low in the morning, it is advisable to put on more clothes, wait for the warm-up activities, and then take off the heavy clothes and pants for exercise. After exercise, you should put on your clothes and pants in time and keep warm. Especially after winter swimming, you should immediately dry your whole body with a soft and dry bath towel, wipe your red skin and keep warm to avoid the invasion of cold evil.
Fully replenish water
Water should be replenished in time before and after exercise. In winter, outdoor silver refining needs as much water as in summer, and the drinking water can be ordinary water or sports drinks. On the other hand, in cold weather, many people want to drink a cup of hot coffee or chocolate before going out to exercise, which is unscientific, because it contains caffeine, which will cause people to lose water and is the most taboo drink before exercise.
anti-pollution
Attention should be paid to the sanitary condition of the air when carrying out sports activities. Exercise in places where the air is not polluted, such as open spaces, parks, lakes and grasslands. If you are in the city center, you should avoid the most frequent traffic hours and avoid the main roads as much as possible.
Exercise can be done indoors in foggy days. Exercise in foggy environment can easily cause harmful substances to invade the respiratory system, resulting in dyspnea, chest tightness, palpitations and other symptoms, and pathogens will also take advantage of it. In addition, when exercising outdoors in foggy days, due to the deepening and acceleration of breathing, the lung ventilation can be increased by 10 times than usual, so more harmful gases are inhaled and the damage is greater.
Breathing should be through the nose and mouth.
There are blood vessels and secretions in nasal mucosa, which can warm the inhaled air. Nasal hair and secretions can block dust and bacteria in the air and protect the respiratory tract. With the increase of exercise, when you feel suffocated only by inhaling through your nose, you can use your mouth to help you inhale. Your mouth should be half open, and your tongue should be rolled up against the palate to let air in and out through your teeth.