Health care knowledge in winter
First, daily life
1, get into the habit of going to bed early and getting up late. Keeping in good health in winter depends on the novelty of the air, "work at sunrise and rest at sunset". In winter, it is very important to ensure sufficient deep sleep time. From the point of view of health preservation, appropriately increasing the deep sleep time in winter is helpful to the hidden yang and the accumulation of * * *, so that the human body can reach a healthy state of "Yin and Pingyang are secret, and energy is the cure". During deep sleep, we should pay attention to cold and warmth, so as to avoid being attacked by cold and cold wind, which will lead to colds, respiratory diseases and so on. Remember not to sleep with your head covered, and open a small window for ventilation.
2, it is warm to avoid the cold. Pay attention to keep warm clothes and warm indoors in winter to prevent cold wind from entering the territory, especially to keep feet warm; But avoid sudden warmth and excessive baking. Pay attention to the cold protection and heat preservation of hands, feet and head when going out to prevent frostbite.
Second, disease prevention
1, colds and respiratory diseases. In winter, the temperature is unpredictable, the temperature difference is large or the temperature is too low, and the air is dry, which is the season with frequent colds. If you catch a cold, your immunity will be reduced and you can't resist it, and you will have lung and respiratory diseases, such as nasal congestion, dry mouth and throat, cough, fever, expectoration, upper respiratory inflammation, bronchitis, asthma, pneumonia and so on. In particular, children, the elderly, frail and patients with a history of chronic respiratory system are more prone to relapse.
2, winter is cold, trachea and blood vessels spasm at different levels, oxygen supply will decrease, blood flow will be slow, blood pressure will increase, and the incidence of cardiovascular and cerebrovascular diseases will also increase, so everyone should pay attention to it. In particular, the elderly should pay attention to keep warm, prevent vasoconstriction, increase blood pressure, increase the burden on the heart and respiratory tract infection. The above is the common sense of keeping in good health in winter that I share with you. I hope it will help you.
Third, food
1, winter health should be supplemented by food health. Eat more warm food and less cold food. In traditional health preservation, food is divided into three categories: warm, cold and flat. Because of the cold weather in winter, people should eat more food with warm temperament and eat less cold and cold food in order to keep warm. Warm foods include glutinous rice, chestnut, jujube, almond, walnut kernel, coriander, leek, pumpkin, onion, ginger, garlic and so on.
2, eat more fruits, vegetables, beans and other foods that moisten the lungs, nourish yin, replenish fluids, such as tomatoes, oranges, pears, grapes, radishes, jujubes, sesame seeds, tremella, lotus seeds, honey, red beans and so on. Eat less spicy food to improve the efficacy of viscera and increase disease resistance.
Fourth, the spirit
1, mental health in winter. Should be based on tranquility and maintain energy. In winter, we should stop the harassment and * * * of all kinds of bad emotions, so that our mood is always in a calm and quiet state. When we meet something, we should keep it secret, so that our mind can be calm and free, and our heart world can be filled with optimism and joy.
2. Psychological adjustment. Because the climate change is uncertain, alternating cold and warm, it will have a certain impact on people's physiology and psychology. Therefore, we must pay attention to psychological adjustment, correctly grasp ourselves, learn to extricate ourselves and relax ourselves. Self-regulation can be achieved by communicating with partners, participating in outdoor activities and genre activities.
V. Exercise
1 It is necessary to exercise in winter. In winter, the exercise itself consumes a lot and sweats less, so athletes can adapt to the sweating process more and increase the intensity of exercise. In winter, the temperature is low, the air is relatively clean, and the respiratory tract is comfortable, which can promote the blood circulation of the whole body. It can naturally increase the amount of exercise and accelerate the consumption of heat.
1, winter exercise, should pay attention to keep warm and antifreeze. The outdoor temperature is low in the morning, so it is advisable to put on more clothes, and then take off your heavy clothes and pants for exercise after getting ready for activities and getting warm. After exercise, you should wear clothes and pants in time and pay attention to heat preservation. Especially after winter swimming, you should immediately dry your whole body with a soft and dry bath towel, wipe the red panel, and keep warm to avoid the invasion of cold evil.
Winter health 10 tips
1. Diet should nourish yin and moisten lung.
Autumn harvest and winter storage, winter arrival, people's appetite is generally enhanced, so remember to control your mouth at this time, so as not to hurt your stomach. Diet should be based on "nourishing yin and moistening lung", in addition, it should be "less pungent and more sour" and eat more walnuts, sesame seeds, honey, etc., which can play the role of nourishing yin and moistening lung; Eat less spicy food such as onion, ginger, garlic, pepper, etc. Old people with weak stomachs can drink porridge in the morning to benefit their stomachs and produce fluid.
2. Winter tonic should be scientific and correct.
Tonifying in winter is a health-preserving method that has been circulated in China for thousands of years. After the consumption of summer heat, tonic in winter can well nourish the loss of the body, and it has a good storage effect for the consumption in the coming year, making the human body healthier. However, tonic in autumn and winter can't be carried out casually, and it must be carried out according to the actual situation of one's own body, mainly for some patients with qi deficiency and blood deficiency, and the methods of tonic for different weak reasons are different.
In winter tonic, in order to make the stomach have an adaptation process, it is best to introduce tonic first, which means to lay the foundation. Generally speaking, you can choose stewed beef and red dates, peanut kernels and brown sugar first, or cook some ginger and red dates beef soup to adjust the function of the spleen and stomach. In winter, it is necessary to warm up, eat less and be cold, but it is also not suitable for hot and dry. It is appropriate to eat some foods with high calorie and nourishing yin and subduing yang, and at the same time, eat more fresh vegetables to avoid vitamin deficiency.
The colder it is, the more you need to drink water.
People stay in warm rooms and seldom go out for activities, but it doesn't mean that the water consumed by the human body will decrease. In winter, the climate is dry and the air humidity is small, so water should be added. If you drink less water, the blood consistency will be high, and symptoms such as thrombosis will easily occur, causing cardiovascular and cerebrovascular diseases. Drinking more water in winter can also speed up metabolism and play a role in resisting cold.
Sleeping before eleven o'clock is the most effective tonic.
The simplest, cheapest and best tonic is to go to bed early and go to bed no later than 1 1 every day. Experts emphasize that night is to human body what winter is to nature. Nature should sleep in winter, and people should sleep at night. At night, when 1 1 points are children, that is, the winter of human body, the yang can only be hidden in the body when sleeping, and it floats outside when waking up. At this time, when sleeping, the yin, essence, qi, blood and yang of human body are replenished.
5. Exercise moderately and move your hands and feet.
Many people give up exercise because they are afraid of the cold in winter, which is the most unwise thing to do. In fact, exercise is the best way to drive away cold. When exercising, fat is converted into heat, which can help you keep your body temperature, improve blood pressure circulation and relieve cold hands and feet. At the same time, strengthening exercise can also enhance your immunity and resistance, and help you stay away from cold and disease. Be sure to warm up before exercising. Jogging first makes the body sweat slightly, and then high-intensity fitness exercise. Wear clothes to keep warm and prevent colds during exercise, and put on clothes in time after exercise to avoid catching cold.
If the outdoor air is cold and inconvenient for exercise, doing housework is also a good way to exercise. For example, going up the stairs, you can consume 100 calories in just 7 minutes, and you can also exercise your cardiopulmonary function. It only takes 14 minutes to go down the stairs, and you can consume 100 calories. Mopping the floor, as long as it takes 20 minutes, it can consume 100 calories. Sweeping the floor doesn't take much time. It only takes 25 minutes to consume 100 cards.
6. Keep your neck, back, abdomen and feet warm.
These parts are easy to cause people to get sick in winter. When the neck is cold, headaches and neck aches will occur; People who have a cold back, such as those who are still sleeping on a mat, will sneeze, have a stuffy nose and even catch a cold when they get up in the morning.
Keeping the abdomen warm is the key protection work for girls. Avoid dysmenorrhea, irregular menstruation, and avoid cold discomfort. Abdominal warmth is the key; Finally, the foot has multiple acupoints. Once it is cold and uncomfortable, it will lead to conditioned reflex and various problems.
7. Bathing in winter should be moisturizing and dry-proof.
There are four taboos for bathing in winter: avoid washing too often, avoid scalding water, avoid rubbing too much, and avoid soap being too alkaline. Otherwise, it is easy to destroy the original little sebum on the surface of the panel, making the panel drier, and therefore more itchy and chapped. After bathing, you can rub some licorice oil, antipruritic cream, moisturizing cream, etc. to keep the panel moist and prevent the surface of the panel from drying and falling off.
8. Open the window for ventilation to keep the indoor air fresh.
In cold winter, people often close the doors and windows tightly, which makes the room full of carbon dioxide and waste gas, which is very harmful to people's health. Therefore, even in the extremely cold winter months, we should pay attention to opening the window regularly in order to discharge carbon dioxide and waste gas and improve the oxygen concentration. At the same time, let the sun shine in and increase the indoor negative ion content to keep the indoor air fresh.
9. Dress softly and pay attention to clothes matching.
Wear more clothes in winter and cold. If you don't pay attention to it, you will feel itchy on the panel more easily. This is due to the constant friction between the body and clothes, clothes and clothes, resulting in static electricity and electrostatic panels. Therefore, in winter, cotton, silk and other clothes that are not easy to generate static electricity should be selected as much as possible to make underwear, * * *, shirts and so on.
At the same time, we should also pay attention to the matching of clothes. If you wear a polyester shirt, don't wear an acrylic sweater. If you wear synthetic fiber clothes inside, you should not wear an insulating polyester coat outside to prevent static electricity.
10. Do more back drying, strengthen yang and regulate mood.
Winter is the season when everything is silent, so in this season, when everything begins to slump, people will inevitably feel sad. In turn, it breeds sad and melancholy emotions. In fact, this is related to the lack of sun exposure. In winter, Chinese medicine advocates "drying the back" to preserve health. The back is the most important meeting place of seven meridians for transporting and managing yang, and you often sit with your back to the sun, so that the sun can warm your back slightly, and the yang will be absorbed into the body through the acupoints on your back and then transported to all parts of your body. When you feel full of harmony in the sun, it is a sign that your body is full of yang and your meridians are unobstructed. When the sun's spirit is supplemented, we can enjoy life in high spirits again.
Pay attention to five aspects of health preservation in winter
1, more water
Although sweating and urination are reduced in winter, maintaining the normal operation of cells in brain and body organs still needs water nourishment. In winter, generally, the daily hydration should be more than 2000-3000 ml.
2. Breathe some air
In winter, people are used to closing the doors and windows of the house tightly, which will cause the indoor carbon dioxide concentration to be too high. If we add the decomposition products of sweat and the bad gases discharged from the digestive tract, the indoor air will be seriously polluted. People will have dizziness, fatigue, nausea, loss of appetite and other phenomena in an environment lacking fresh air. In order to prevent the above phenomenon, please be sure to keep the indoor air circulating and fresh. If possible, please go to some places with more oxygen content for oxygen therapy, which is conducive to increasing lung ventilation and speeding up metabolism.
3. Sweat a little
In winter, you should properly exercise your muscles and sweat, so as to strengthen your body. Exercise should be combined with movement, and running and doing exercises should only be slightly like sweating, which is contrary to the way of hiding yang in winter.
4. Protect your feet
Healthy feet in winter means fitness. Insist on washing feet with warm water every day, preferably at the same time * * * and * * * feet acupuncture points. Walk for more than half an hour every day and exercise your feet. Keep rubbing the soles of your feet in the morning and evening to improve blood circulation.
5. Go to bed early
Sun Simiao, a famous medical scientist in the Tang Dynasty, said: "It is not appropriate to go out early in the morning and return late at night in winter, which offends Hanwei." Go to bed early to nourish the sun's spirit, and get up late to strengthen it. Therefore, it is necessary to ensure adequate sleep in winter health preservation, which is beneficial to the hidden yang and the accumulation of yin and body fluid; Remember to "raise Tibet" in the aftercare of beginning of winter.