Winter is a high-incidence season for various diseases, especially acute attacks of chronic diseases in the elderly such as coronary heart disease, hypertension, asthma, and cerebrovascular diseases; it is also a peak time for the flu. As the saying goes, preventing disease is better than curing it, so in winter, strengthening the body and maintaining health are particularly important. In daily life,
Diet should be light after the Start of Winter
As the saying goes, "Nourish yourself for a whole winter in the coldest days, and you'll be free from illness and pain next year." Winter is a good time for nourishment. After the Start of Winter, the digestive system needs time to adapt, so one should not "blindly" supplement. From the Start of Winter to the Winter Solstice, the diet should be light, with less fried food and more fruits and vegetables, and one should strictly avoid warm, dry, spicy, and irritating foods. The nutritional characteristic of a winter diet is to increase calorie intake, so foods with a higher fat content can be chosen. To this end, it is necessary to consume enough foods rich in carbohydrates and fats, such as grains, cooking oil, and other fatty side dishes. In addition, one should also regularly eat meat, fish, eggs, soybeans and their products, as well as protein to maintain normal physiological needs.
The cold of winter increases the body's consumption of various nutrients to varying degrees. Therefore, attention should be paid to selecting foods rich in inorganic salt elements such as potassium and calcium, and vitamins C, B1, B2, B6, A, and niacin to ensure the body's needs for these nutrients. Special attention should be paid to increasing the intake of vitamin C. One can eat more vegetables like radishes, potatoes, and spinach, and fruits like citrus, apples, and bananas, while also increasing animal liver, lean meat, fresh fish, eggs, and beans to ensure the body's vitamin needs. In addition, although sweating and urination decrease in winter, the cells in the brain and various organs of the body still need water to support normal metabolism. Generally, daily water intake should not be less than 2000 to 3000 milliliters.
Go to bed early, get up late, and exercise more
The transition between autumn and winter each year often presents characteristics such as dry climate and frequent weather changes, and it is also a high-incidence period for cardiovascular, respiratory, and digestive diseases. After the Start of Winter each year, affected by cold air, the number of patients with colds, gout, and stomach diseases increases. It is advisable to go to bed early and get up late after the Start of Winter to allow for a longer sleep time, which promotes physical recovery. It is best to get up and exercise after the sun comes out.
Warm-up exercises should be done before exercising, and the amount of exercise should be gradually increased to avoid exercising in severe cold. Improperly arranged winter exercise for middle-aged and elderly people can easily lead to colds. Especially for the elderly with chronic diseases, it may cause serious complications. Keep the indoor air circulating, exercise more, and get more sun exposure.
Winter exercise also requires mastering the "degree" of it; one should not overdraw physical strength. According to one's own condition, one can selectively do some winter-appropriate exercises such as jogging, walking, practicing tai chi, or swordsmanship. If you insist on washing your feet with hot water before going to bed, it is very beneficial for eliminating fatigue and improving sleep. Persisting in washing your nose with cold water every early morning or evening can reduce the chance of catching a cold. Patients with joint pain should pay attention to keeping warm, and combine appropriate rest with exercise. Friends with chronic stomach problems should quit smoking and alcohol and reduce eating spicy foods.