After entering 10, the climate change is complicated, and there is a big difference between indoor and outdoor temperature and humidity in the morning, middle and evening. Although it is hot at noon in early autumn, it is breezy in the morning and evening, so we should pay attention to increasing clothes to prevent the invasion of "cold". But don't wear too much and cover it too tightly to avoid catching a cold when you put it on and take it off.
2. Clever collocation of coarse grains
In autumn, the climate is dry, sweating decreases and sleep time increases. In order to meet the cold winter, the body will actively store fat, so it will get fat if you are not careful. For many men who are getting fatter and fatter, the accumulation of body fat not only hinders their beauty, but also easily leads to hypertension, hyperlipidemia, arteriosclerosis and other diseases, which is even more dangerous for obese people. In order to ensure normal weight, we should pay attention to reasonable work and rest, eat more vegetables and fruits to moisten the intestines and relax the bowels. In terms of diet, you can choose coarse grains with less calories, such as corn, sweet potatoes, potatoes, barley and beans.
3. Vitamin supplements
Vitamins play an important role in human immune system. When the body resists foreign invasion, the number and vitality of various immune cells are related to vitamins. Therefore, in the cold season of autumn, don't forget to take vitamin C tablets every day, and you can also eat more fresh vegetables and fruits rich in vitamin C, such as kiwifruit and oranges. In order to keep the respiratory mucosa moist, vitamin A should be supplemented. The best sources are fennel, carrots and cabbage. In addition, often eat a pinch of walnuts or sunflower seeds, rich in vitamin E.
Step 4 drink plenty of water
Adequate water in the body can keep the respiratory mucosa moist, and it is difficult for cold viruses to multiply quickly. Nutritionists suggest that children should drink more water when their daily drinking volume is 40 ml according to their weight. The best drinks are water, mixed drinks (mineral water or soda mixed with apple juice), fruit tea or herbal tea. Drink less coffee, alcoholic drinks and alcohol.
Step 5 eat some white food
In order to prevent the influence of autumn dryness on human body, we should take the principle of "nourishing yin and moistening dryness" in diet and eat more white foods, such as white radish, cabbage, cabbage, cauliflower, mushrooms, tremella and sugarcane. Chinese herbal medicines include almond, yam, poria cocos, white sesame, lily, white peony root, tremella and so on. Of course, while paying attention to moistening dryness, don't forget the daily nutrition and protein intake. We need to have enough staple food, vegetables and fruits, a balanced diet, and a small number of meals.
6. Early to bed and early to rise can prevent diseases.
The first adjustment of autumn health care is sleep time. It is well known that people go to bed early and get up early. In autumn, the yang in nature tends to converge and close, and the daily routine should be adjusted accordingly. Lying early conforms to the harvest of yin essence and raises the "closed" qi. Getting up early to adapt to the relaxation in Yang Qi can stretch the lung qi, which is of great benefit to the prevention of respiratory diseases in autumn. Getting up early properly can also reduce the chance of thrombosis; It is also of great significance to lie in bed for a few minutes before getting up to stretch the whole body and prevent thrombosis.
7. Eat medlar to tonify the kidney and strengthen the body
Tonifying kidney has always been a compulsory course for men. The kidney is the backbone of a man. In the past, it was popular to fill the shape with shape, thinking that eating more viscera and seafood could achieve the effect of tonifying the kidney. However, high cholesterol in viscera and seafood often causes problems such as high blood pressure. For middle-aged and elderly male friends, you can't help but care about cholesterol. Generally, foods rich in vitamin E and free of cholesterol are good kidney tonics, and Lycium barbarum is undoubtedly the first choice. In addition, black sesame seeds and walnuts are recommended for tonifying kidney.
8. Sleep more in autumn 1 hour.
Good sleep can significantly increase the number of two kinds of immune cells in the body, while lack of sleep will reduce the function of the immune system and increase the chance of illness. The cold weather in autumn is a season of frequent diseases, so sleep time should be increased by one hour to let the immune system recover from busyness and fatigue, and wake up the next morning feeling refreshed. You might as well give it a try, and your body will thank you for your efforts!
9. Exercise should be moderate.
Entering autumn is a good time for all kinds of exercise, and everyone can choose different exercise programs according to their own specific conditions. However, when raising a "bumper harvest" in autumn, it is not appropriate to do a lot of exercise, especially for the elderly, children and the physically weak.
Autumn is a good season for exercise, but at this time, because the human body is in the stage of convergence and internal support, exercise should also conform to this principle, that is, the amount of exercise should not be too large, and the exercise should choose relaxed and gentle projects and the amount of exercise should be small. Proper exercise can enhance your body's adaptability to cold weather, but don't sweat. When the whole body is slightly hot and not sweating, you can stop. At this time, you can ensure the introversion of Yin essence and avoid the consumption of Yang spirit.
10, one onion a day
Taking sweetened onion juice can enhance the body's resistance. Onion contains a lot of natural antibiotics, which has strong bactericidal ability, and can kill and inhibit Staphylococcus aureus, Streptococcus, Diphtheria, Shigella, Tuberculosis and Escherichia coli.
Scientific experiments show that raw onion has better anti-immune effect than cooked onion. If you chew raw onions for 3 minutes, you can kill all the bacteria in your mouth. Of course, it is necessary to eat a piece of chewing gum after taking it.
1 1, breathe fresh air.
Fresh air can help blood flow smoothly, promote vital capacity and circulatory system, and is a wonderful recipe to restore mental vitality and promote immune system. Therefore, in autumn, you should open the window for half an hour every morning and evening for ventilation, or often go for a walk outdoors. Letting respiratory mucosa receive some cold air stimulation is also an exercise of respiratory disease resistance, which can improve immunity.
12, tomatoes protect prostate.
Lycopene can scavenge free radicals in prostate and protect prostate tissue. This natural carotenoid mainly exists in red foods such as tomatoes, watermelons and grapefruit. An adult eating 100-200 grams of tomatoes every day can meet the human body's need for lycopene, while cooked tomatoes are more easily absorbed by the human body.
13, high-pressure processing of fresh dates
Because men play the role of undertaker in work, family and society for a long time, they are in a state of high pressure for a long time and need more nutrition. People who are often nervous can eat 3 to 5 fresh dates every day, supplement vitamin C, and cope with work. In addition to fresh dates, foods rich in vitamin C include kiwifruit, oranges, oranges, broccoli, asparagus and so on. Can assist the secretion of adrenal cortex (an anti-stress hormone), thus resisting stress.