5 Secrets to Men's Autumn Health
Men's Health Must-Know: 5 Secrets to Men's Autumn Health
Autumn has arrived, and various epidemics are beginning to spread. A moment of carelessness can make you a victim of these illnesses. Especially for men, autumn requires extra attention to health preservation. The 5 secrets to men's autumn health are a must-know.
1. Supplement Vitamins
Vitamins play a crucial role in the human immune system. The quantity and vitality of various immune cells when the body resists external invasion are related to vitamins. Therefore, during the autumn cold season, don't forget to take a daily vitamin C supplement. You can also eat more fresh vegetables and fruits rich in vitamin C, such as kiwis and oranges. To keep the respiratory mucosa moist, you should also supplement with vitamin A. The best sources are fennel, carrots, and cabbage. Additionally, regularly eating a small handful of walnuts or sunflower seeds, which are rich in vitamin E, is recommended.
2. Massage 3 Acupoints
Stimulating these 3 acupoints can improve local blood circulation, prevent the "heatiness" and inflammation common in autumn, and boost immunity. These three acupoints are: Dazhui acupoint (at the most prominent vertebra below the neck when you lower your head), Quchi acupoint (at the outer end of the elbow crease when the arm is bent at a right angle, then move 1.5 cun outward), and Fengmen acupoint (move two bone segments down from Dazhui, then move one and a half finger-widths to the left and right). Use the tip of your middle finger to massage each acupoint for 2-3 minutes.
3. Engage in Moderate Exercise Regularly
The diseases prone to occur in cold weather are related to the heart and lungs. A healthy cardiopulmonary system can reduce the incidence of illness in autumn. Moderate-intensity exercise is suitable for improving heart and lung function and enhancing the body's immunity. Moderate exercise refers to maintaining a heart rate of 60% to 70% of your maximum heart rate (220 minus your age) during activity. For example, a 25-year-old's maximum heart rate is 220-25=195. Their exercise heart rate should be controlled between 195×60% and 195×70%, i.e., between 117 and 137. Fitness experts recommend exercises like brisk walking, swimming, and jogging.
4. Wash Your Hands Up to 8 Times a Day
Scientific research has found that cold viruses can survive on hands for 2 hours and on hard surfaces for 72 hours. When a person with a cold touches their nose, their hands become contaminated with the virus, which can then be spread anywhere. Frequent handwashing can greatly reduce the risk of respiratory infections and flu, but you can't expect one soap wash to permanently eliminate bacteria; it only removes them gradually with each wash.
5. Sleep an Extra Hour in Autumn
Good sleep can significantly increase the number of two types of immune cells in the body, while lack of sleep can impair immune function and increase the likelihood of getting sick. As the weather turns cold in autumn and it becomes a season of illness, increasing sleep time by one hour can help the immune system recover from its busy and exhausted state, so you wake up feeling refreshed and energetic the next morning. You might want to give it a try—your body will thank you for your effort!