General knowledge of winter health

Winter will soon be here, the winter cold is gradually starting to take hold, winter health in diet and living, rest and leisure, sports and exercise respectively, what should be done? How to prevent common diseases in winter? You may want to come with me to understand the winter health tips.

Winter physiological changes in the human body

Slow metabolism

In winter, everything is closed and the metabolic rate of the human body becomes slow to maintain physical strength as much as possible, but at the same time, it also reduces the body's ability to resist diseases. In winter, when Zhu is cold, Yin is strong and Yang is weak, and the essence is sealed, cold is most likely to enter the kidneys and cause various diseases, so we should focus on warming the kidneys and protecting Yang in winter.

Cold hands and feet

Cold winter, vascular constriction caused by insufficient blood supply and lead to cold hands and feet, especially women, so usually should pay attention to not smoking, avoid excessive intake of caffeine-containing food, such as: coffee, strong tea, cola, etc., eat more warm blood food, pay attention to warmth and fitness, avoid prolonged fixed position and mental concentration, such as sitting still in front of the computer.

Dry and cracked skin

As the human body's blood vessels are often in a constricted state in winter, sweat glands, sebaceous glands secretion significantly reduced, prone to dry skin, there will be itchy skin, redness and swelling, and in serious cases, irregular cracking and peeling, especially in the lower limb areas most obvious. So should pay attention to bathing should not be too frequent, once a day can be. It is best not to use alkaline soap bath, the water temperature should not be too high, try to use a body wash containing moisturizing ingredients, after the bath should be applied with moisturizing ingredients moisturizing cream.

Prevention of common winter diseases

Bronchitis, asthma

When the weather becomes cold, chronic bronchitis and bronchial asthma are likely to occur. Countermeasures: Exercise moderately; clothing should not be too thick or too thin; the room should be ventilated frequently to keep the air fresh; develop good living habits. Such as non-smoking, non-alcohol, etc.; pay attention to diet and drink more water.

Influenza

The cold climate in winter is suitable for the survival of certain bacteria or viruses, coupled with the decline in human resistance, so it is easy to occur influenza. Countermeasures: usually strengthen physical exercise, do a good job to prevent cold and keep warm, reasonably increase and decrease clothing, and go to public places less often. Reduce the triggers for the occurrence of influenza. Pay attention to a balanced diet and good living habits. If you are sick and have high fever, coma and convulsions, you should be sent to hospital for treatment.

Arthritis

Generally speaking, when the temperature changes by more than 3 degrees, the air pressure changes by more than 1 dry bar or more, and the relative humidity changes by more than 10% in winter. The number of people who feel joint pain will increase significantly. Most of the joints are near the muscle, ligaments and other tissues with less vascular distribution, and the blood supply is relatively insufficient, plus the limbs are often exposed, so it is easier to lose heat, making the joints stiff and painful. Countermeasures: pay attention to limb warmth and fitness, swimming in a warm water pool is a good choice.

Gout

Gouty arthritis is a metabolic disease that runs in families and is caused by an excess of uric acid in the group, with crystals deposited in the joint area. Gout often strikes at night on cold days. Countermeasures: Watch your diet to prevent overweight, avoid intake of animal heart, liver, kidney, brain and foods such as oysters and sardines, well should strictly abstain from alcohol to avoid triggering factors, and also drink more water to promote metabolism. For those who have a family history of gout, it is important to have the necessary medical supervision.

Stroke

Middle-aged and elderly people should pay attention to the occurrence of stroke. In winter, when the human body is stimulated by cold air, it often leads to abnormal excitation of sympathetic nerves and spasmodic contraction of capillaries throughout the body, which can easily cause an increase in petri 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 time of outdoor activities appropriately and to insist on the exercise of cold resistance from the summer. Necessary medical supervision (such as regular blood pressure monitoring) and reasonable dietary regimen are also very important.

Seasonal depression

The chances of having mood problems increase in winter. Experts believe this is related to the shorter hours of sunshine, as studies have found that the incidence of depression is generally lower in tropical areas. Hence the term seasonal depression. 5-Hydroxytryptamine production in the human brain is abnormal in winter, which triggers seasonal depression. Seasonal affective disorder usually has a tendency to get progressively worse with age, longer duration of the disease, and depression. Countermeasures: In addition to attending counseling and certain antidepressant medication, light therapy can be an effective adjunct therapy, allowing yourself more sunlight is very necessary, and good lifestyle habits and dietary regimen should not be ignored.

Nose bleeding

Nosebleeds are most likely to occur in winter, which is related to the dry and cold climate that makes the nasal mucosa dry and fragile, which can easily be injured and lead to the rupture of small blood vessels. In case of people suffering from hypertension, nosebleeds are more urgent. In particular, some anti-hypertensive drugs can cause the peripheral blood vessels to dilate, resulting in a considerable amount of bleeding. Countermeasures: For minor bleeding, the patient can be placed in a semi-sitting or side-lying position with the head slightly lowered in front of him, and the airway can be kept open by breathing through the mouth instead, and the bleeding can be stopped by finger pressure on the nose for about 10 minutes or so. In case of heavy or rapid bleeding, especially in combination with hypertension or other medical conditions, it is often necessary to seek emergency help from a doctor.

Winter dietary regimen

Ensure calorie supply

The cold climate in winter affects the endocrine system of human body, which increases the secretion of thyroxine and adrenaline, thus promoting and accelerating the decomposition of protein, fat and carbohydrates, the three major types of heat source nutrients, in order to increase the body's ability to resist cold, which causes excessive heat loss of human body. But for the elderly, the fat intake should not be too much. In order not to induce other diseases. The supply of protein should account for 15%-17% of the total calories, and the protein supplied should be mainly high-quality protein, such as lean meat, eggs, fish, dairy, beans and their products, etc. These foods are combined with protein. Not only is it easy for the body to digest and absorb, but Lv is rich in essential amino acids and has a high nutritional value, which can increase the body's ability to withstand cold and resist disease.

Vitamin supplementation

Winter due to the number of vegetables, monotonous varieties, the human body is prone to vitamin intake deficiencies, such as lack of vitamin A, vitamin B, especially the lack of vitamin c, and as a result, many elderly people have mouth ulcers, gum swelling, bleeding, constipation and other symptoms. In order to prevent the occurrence of these situations, winter can eat some potatoes, such as sweet potatoes, potatoes, etc., they are rich in vitamin c, red sweet potatoes also contain more carotene. Potatoes can not only supplement vitamins, but also the role of detoxification of heat. In addition, in addition to eating cabbage in winter, you should also choose cabbage, heart radish, white radish, carrot, soybean sprouts, mung bean sprouts, rape, etc.. These vegetables are rich in vitamin content. To often switch vegetable varieties, reasonable mix, you can supplement the body's demand for vitamins.

Mineral supplementation

The cold of winter can also affect the body's nutrient metabolism, so that the consumption of various nutrients are increased to varying degrees. Due to the influence of digestion and absorption and metabolic factors in the body, the elderly are often prone to lack of potassium, calcium, sodium, iron and other elements, coupled with the increase in human urine in winter, so that the above inorganic salts are lost with urine, therefore, should be supplemented in a timely manner. You can eat more foods rich in calcium, iron, sodium and potassium, such as shrimp, shrimp skin, sesame paste, pork liver, bananas, etc.

Sports and exercise

Exercise time

Winter is not suitable for outdoor activities in the morning, especially for the elderly. Because the morning is the lowest temperature of the day, the temperature difference between indoor and outdoor, go to the low-temperature environment exercise, easy to cause a cold or coronary heart attack. The best time to exercise in winter is to wait until after the sun comes out, when there is warmth, so that is the right way to protect the body.

Keep warm and prevent freezing

Wear layers of clothing. Many people think that outdoor exercise can only wear sportswear, the reason is that the movement will not be cold. But the human body in the exercise to produce more heat is only the middle, a before and after very susceptible to the influence of the outside temperature. Therefore, the morning when the outdoor temperature is low, it is appropriate to wear more clothes, to do the preparatory activities, the body is warm, and then take off the heavy clothes and pants for exercise. After the exercise is to wear good clothes and pants in time, pay attention to insulation, especially after the winter swimming, it is appropriate to immediately dry the whole body with a soft, dry bath towel quickly, wipe red skin, wear warm clothes to avoid the invasion of cold evil.

Adequate hydration

Before and after the exercise should be timely hydration. Winter outdoor silver refining requires as much water as summer, drinking water can be ordinary water or sports drinks. On the other hand, in cold weather, many people will want to drink a cup of hot coffee or chocolate before going out to exercise, which is not a scientific approach, because it contains caffeine, which will cause the body to lose water, is the most taboo drink before exercise.

Anti-pollution

When carrying out sports activities should pay attention to the sanitary condition of the air. Sports should be played in places where the air is not polluted, such as more open spaces, parks, lakes, near grass. If you are in the city center, you should avoid the most frequent traffic hours and should avoid traffic arteries as much as possible. Foggy days can be changed to exercise indoors. Exercise in a foggy environment, it is easy to cause harmful substances to the respiratory system, resulting in breathing difficulties, chest tightness, palpitations and other symptoms, pathogens will also take advantage of the situation. In addition, foggy days when exercising outdoors, due to the deepening of breathing accelerated, lung ventilation than the usual increase of up to 10 times, thus absorbing more harmful gases, more victims.

Ventilation should be nasal suction mouth exhale

The mucous membrane of the nasal cavity has blood vessels and and secretions, which can play a role in heating the air sucked in, and the nasal hairs and nasal secretions can block the dust and bacteria in the air and play a protective role for the respiratory tract. With the increase in the amount of exercise, only rely on nasal inhalation feel suffocated, the mouth can be used to help inhalation, mouth should be half open, tongue rolled up, against the palate, so that the air from the teeth in and out.