First, winter health knowledge
1. Diet should nourish yin and moisten the lungs.
Autumn harvest and winter storage, winter arrival, people's appetite is generally enhanced, so remember to control your mouth at this time to avoid hurting your stomach. Diet should be based on "nourishing yin and moistening lung", in addition to "less pungent and more sour", and eat more walnuts, sesame seeds and honey. , can play a role in nourishing yin and moistening the lungs; Eat less spicy food such as onion, ginger, garlic and pepper. Old people with a bad stomach can drink porridge in the morning to benefit the stomach and produce fluid.
2. Tonifying in winter should be scientific and correct.
Tonifying in winter is a health preserving method that has been circulated in China for thousands of years. After summer heat consumption, winter tonic can nourish the body's loss well, and has a good storage effect on the consumption in the coming year, making the human body healthier. However, tonic in autumn and winter cannot be carried out casually, but 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.
Tonifying in winter, in order to make the stomach have an adaptation process, it is best to make up in advance, which means laying the foundation. Generally speaking, you can choose to stew beef and red dates, peanuts and brown sugar first, or cook some ginger and red dates beef soup to adjust the function of the spleen and stomach. Winter should be warm, eat less and be cold, but it is not suitable for hot and dry. Eat some foods with high calorie, nourishing yin and suppressing yang, and eat more fresh vegetables to avoid vitamin deficiency.
The colder the weather, the more you need to drink water.
People stay in warm rooms and seldom go out for activities, but this does not mean that the water consumed by the human body will be reduced. In winter, the climate is dry and the air humidity is small, so it is necessary to replenish water. 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 the cold.
Sleeping before eleven 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. It is natural to sleep in winter, and people should sleep at night. 1 1 is noon, which is the winter of human body. When sleeping, Yang Can hides in the body, and when awake, it floats outside. When sleeping at this time, the yin, essence, qi, blood and yang of the human body are supplemented.
5. Exercise moderately and exercise 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. Exercise is actually the best way to drive away the cold. During exercise, 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 colds and diseases. Be sure to warm up before exercise. Jogging first makes the body sweat slightly, and then carries out high-intensity fitness exercise. Wear clothes to keep warm and prevent colds during exercise, and put on clothes in time after exercise to avoid colds.
If the outdoor air is cold and it is not convenient to exercise, doing housework is also a good way to exercise. For example, going up stairs can consume 100 calories in just 7 minutes, and can also exercise heart and lung function. It only takes 14 minutes to go down the stairs, which can consume 100 calories. Mopping the floor, just 20 minutes, can consume 100 calories. It doesn't take much time to sweep the floor. It only takes 25 minutes to spend 100 cards.
Second, how do the elderly keep in good health in winter
Sun your ankles at 6 am 10. At this time, the infrared ray is strong, the ultraviolet ray is weak, and the indoor temperature is gradually rising and mild, which is suitable for drying feet. After a night's rest, the elderly have poor blood circulation, and heat is not easy to reach their feet, which is easy to cause toe swelling and increase the probability of frostbite. After getting up, you can expose your ankles properly and bask in the sun, which can not only promote blood circulation and make your ankles move freely, but also make the sun shine directly on the acupoints of your feet, promote your metabolic function and enhance the vitality of your internal organs.
Suntan your head from 10 in the morning to 4 pm. The sunshine is the strongest at this time, especially from noon 12 to 4 pm, with strong ultraviolet rays. If you stay in the sun for a long time, it will do harm to your skin. Chinese medicine believes that the head is the yang of all things, and the blood of the five internal organs and the qi of clearing the yang of the six internal organs all converge on the head, which is suitable for sunbathing at noon. After lunch, the old man can take a walk outside for a quarter of an hour, take off his hat, and let the sunshine warm the Baihui point above his head, which will help to invigorate the yang.
Sun your back from 4 pm to 5 pm. At this time, the alpha beam of ultraviolet rays is strong, which is the best time to reserve vitamin D. More sun exposure is helpful for intestinal absorption of calcium and phosphorus. The back of the human body is yang, and many meridians and acupoints are on the back. Sunbathing the back at night is helpful to regulate the qi and blood of zang-fu organs and warm meridians. When basking in the sun, you can rub the acupoints of the kidney meridian on your back (the position is flat with your navel, and the side of your spine is 1.5 inch), which has the effect of warming the kidney and helping yang.
Need to be reminded that the ultraviolet rays in the winter sun are weak. If you wear too thick, it is difficult for ultraviolet rays to reach the skin through clothes, and the health care effect cannot be achieved. Don't sunbathe yourself too tightly. It is best to choose loose, soft and red cotton clothes, because red radiation waves can "eat" short-wave ultraviolet rays with strong lethality. Don't face the wind when sunbathing. If the wind is too strong, you can stay indoors and bask in the sun through the glass, which also has certain effects.
Three, the elderly winter health care matters needing attention
Don't go to bed late and get up early
Winter morning can also be said to be the coldest time. If the elderly go outdoors at this time and just run from a warm environment to a cold environment, they will easily catch a cold, and some frail elderly people will even easily induce cardiovascular and cerebrovascular diseases such as coronary heart disease. So if you want to exercise in the morning, you'd better choose a mild temperature, such as 10 later.
Don't be addicted to alcohol and tobacco.
It's cold in winter, and old people like to chat and watch TV while smoking. As we all know, if smoke does not disperse easily, it is very harmful to people's health. Some old people are addicted to alcohol and drunk. The body is weak after drinking, and the cold easily invades the body, causing damage to the heart, lungs and brain.
Don't take too many baths.
When the elderly are in winter, it is best to take a bath every 5-6 days, and the water temperature should not be too hot. Don't rub your skin hard when taking a bath. It is best to use boric acid soap when taking a bath to reduce skin dehydration; Drink a cup of hot water after taking a shower.
Don't cover your head when you sleep.
Sleeping with your head covered will affect your normal breathing. If it is not very good, it will even cause suffocation of the elderly, or cover your head for lack of oxygen, which will lead to cardiovascular and cerebrovascular diseases. The most suitable way to sleep is to lie on the right side with a pillow. Try to expose your head outside the quilt and bend your legs when you sleep. If you use fire to keep warm, you must keep indoor ventilation, so as not to cause gas poisoning or affect breathing and damage your health.
Don't do strenuous exercise.
Exercise is a way to improve human health, but especially the elderly are weak and not suitable for strenuous exercise, so simple exercise should be given priority to, such as Tai Ji Chuan.
Four, the five misunderstandings of winter health care must be bypassed.
Myth 1: It's easy to catch a cold when it's cold.
The single factor of low temperature will not cause people to get the flu. On the contrary, in cold weather, the number of antiviral cells in the body actually increases, which is a way for the human body to resist cold temperature and pressure. According to the National Institute of Allergy and Infectious Diseases, influenza virus grows most easily at 32.8 degrees Celsius.
Myth 2: Outdoor sports are unnecessary.
Even if it is cold, you should do outdoor sports. A study published in the Journal of Sports Medicine and Science shows that in cold weather, doing more exercise can increase the secretion level of endorphins in the body and resist the depression in winter.
Myth 3: There are fewer allergic attacks in winter.
Allergies will be more obvious in winter, leading to discomfort such as stuffy nose and itchy throat. According to the statistics of American Asthma and Allergy Foundation, 1/5 people will suffer from allergies, and indoor allergies will be more serious in winter. Frequently closing windows will lead to poor indoor air quality, easy to breed mold, and lead to frequent episodes of allergies in winter. If your symptoms persist for more than 10 days, or if you still do not relieve after taking antihistamines, you should go to the Allergy Department in time.
Myth 4: Sunscreen is unnecessary.
Professor Robert Jeddah, an expert in plastic surgery in new york, said: "In the winter months, the surface of the earth is closer to the sun, and people are often exposed to more harmful rays without realizing it." More importantly, snow and ice can reflect up to 80% of harmful ultraviolet rays, which is equivalent to a double blow to the skin.
Myth 5: Less sun exposure can lead to depression.
Although dim light is certainly not helpful for depression, there are many other factors besides seasonal affective disorder that lead to winter depression, especially during holidays. Busy schedules, family pressures and worries about holiday spending are more likely to lead to depression than seasonal affective disorder. If you feel depressed and backward for a period of time, seek help from your family and doctors in time.