Introduction: Traditional Chinese Medicine (TCM) believes that winter is a season for storing vital energy. The most suitable time for nourishment and fortification is from after the Start of Winter to before the Start of Spring. Winter health preservation primarily aims to maintain vital energy, strengthen the body, and prolong life through means such as diet, sleep, exercise, and medication. Health preservation requires special attention to eating "three mores," preventing "four diseases," and protecting "five parts."
Diet: Master the "Three Mores" Principle
More white foods to reduce "internal heat"
After the Start of Winter, most areas in northern China begin heating. The dry indoor air can cause "internal heat." During this time, you can eat more white foods. TCM suggests that moistening is the primary method to relieve dryness. According to the Five Elements and Five Colors theory, white foods are best at preventing dryness.
When cooking, you can choose white radish, cabbage, winter melon, lily, tremella, or lotus root. Among these, cabbage and radish are the most effective, making them the most economical and affordable supplements. However, people with a cold and weak stomach should eat less of them in winter.
More beef and mutton to ward off cold
Eating beef and mutton can help keep you warm. People who are sensitive to cold can also eat more root and stem vegetables rich in inorganic salts, such as carrots and taro, as well as iodine-rich foods like kelp, seaweed, and spinach. Research has found that sensitivity to cold is related to a deficiency of inorganic salts and iodine in the body. Women can eat more iron-rich foods, such as animal liver, lean meat, and spinach.
More protein to boost immunity
For the elderly and children who already have weaker immune systems, cold is the biggest threat to their health. Therefore, it is important to supplement with more high-quality protein during this period. Soybeans have the highest protein content, followed by fish, shrimp, meat, eggs, peanuts, and walnuts.
Prevention: Four Most Prevalent Diseases
Cardiovascular and cerebrovascular diseases
Once winter arrives, the number of patients with heart attacks, angina, strokes, and myocardial infarctions increases. Cold stimulation can cause the sympathetic nerves to become abnormally excited, leading to enhanced heart contraction, unstable blood pressure, and acute complications. Therefore, patients with high blood pressure should be more diligent in taking their medication and monitoring their blood pressure on schedule. The elderly should preferably carry nitroglycerin and other emergency heart medications with them. If you feel fatigued, dizzy, or have chest discomfort for several consecutive days, it is best to seek medical attention promptly.
Respiratory diseases such as asthma and chronic bronchitis
The elderly, smokers, people with chronic diseases, and those with low immunity are prone to chronic bronchitis in winter. Severe cases can lead to emphysema or pulmonary heart disease. Cold stimulation can also easily trigger asthma. In addition to taking medication as prescribed, these individuals should also keep warm, eat less spicy food, and consume more fruits and vegetables rich in vitamin C. Additionally, getting a flu vaccine can help reduce the frequency of chronic bronchitis attacks.
Influenza:
The greatest danger of influenza is causing complications and aggravating underlying diseases, such as heart and lung conditions. The elderly and people with various chronic diseases are more likely to develop severe complications after contracting influenza, which can even be fatal. Influenza mainly spreads through droplets. It is best to wear a mask when going to crowded places, pay attention to hygiene, wash hands frequently, and get a flu vaccine in a timely manner.
Falls and injuries:
Snowy days can easily lead to fractures and falls. The elderly should go out less on snowy or rainy days, and if they do, they should be accompanied. If it has just snowed, it's best to walk in the footprints of others. Once the road is icy, walk with small, shuffling steps like a penguin to distribute your body's weight evenly. Additionally, the femur, from the knee to the hip, is a critical and vulnerable area for the elderly.
If you slip, try to use your hands to break the fall. After a fall, do not rush to get up. First, check which part of your body is injured. If you have back pain, do not move around. Call 120 for emergency medical assistance immediately.
Protect the five key areas—neck, shoulders, waist, knees, and feet
Cold weather can affect these five vulnerable areas, causing pain in the cervical spine, back, and knee joints. The feet are the farthest from the heart, so blood circulation is the poorest, making them more susceptible to cold, which can lead to colds and other illnesses.
Try to wear high-collared clothes and a scarf when going out. Do not expose your shoulders while sleeping at night; you can place a towel over them. People with back or knee problems can wear a waist or knee brace and a cotton vest. Soak your feet in warm water before bed.
Daily Routine: Sleep early, rise late, and drink plenty of water
Early to bed, late to rise: The "Huangdi Neijing" (The Yellow Emperor's Inner Canon) states, "Go to bed early and rise late, awaiting the sun." This means in winter, one should sleep early and rise late, preferably after the sun has come up, especially for the elderly. From a TCM perspective, sleeping early helps preserve yang energy and maintain a warm body, while rising late helps supplement yang energy. Yang energy is like the body's guards, distributed on the skin's surface, responsible for resisting all external pathogens and protecting the body's safety.
The colder it gets, the more water you should drink: People stay in warm indoor environments and rarely go out, but this does not mean the body's water consumption decreases. The winter climate is dry, and the air humidity is low, so it is even more important to replenish fluids. If you drink too little water, your blood becomes thicker, which can easily lead to symptoms like thrombosis, triggering cardiovascular and cerebrovascular diseases. Drinking more water in winter can also speed up metabolism and help resist the cold.
Exercise: Adjust timing and methods
Exercise in the afternoon, around 3 or 4 o'clock: Winter is not only cold but also has more air pollution, especially before the sun rises in the morning. The best time for exercise in winter is after the sun is out, with the most suitable time being around 3 or 4 in the afternoon.
Wear a mask during warm-up: Exercise increases breathing rate, and combined with the stimulation of cold air, it can easily trigger asthma. You can wear more clothes and a mask when you start exercising, and then remove them as your body gradually warms up. The best forms of exercise in winter are aerobic activities like jogging and brisk walking. Do less strength training to prevent strains and sprains.
Drink some hot sugar water after exercise: After winter exercise, you should stretch and drink some hot sugar water. Take a hot shower half an hour after exercising. If people with chronic diseases feel unwell during exercise, they should stop immediately and seek medical attention.