Post Date December, 02 2023
Winter is also the season of high incidence of various diseases. How do men keep healthy in winter? The editor believes that the following points should be noted:
1. Breathe fresh air
Fresh air can help blood flow smoothly, promote vital capacity and circulatory system, and is a wonderful recipe for rejuvenating the spirit and promoting the immune system. So in the autumn and winter season, you should open the window for ventilation half an hour in the morning and evening every day, or go outside often. Let the mucous membrane of respiratory tract receive some cold air stimulation, which is also the exercise of respiratory disease resistance and can improve immunity.
2. Drink more water
Adequate water in the body can keep the respiratory mucosa moist, and it is difficult for the cold virus to reproduce rapidly. Nutrition scientists suggest that the daily water consumption is 40 ml according to the body weight, and children need to drink more water. The best drinks are: water, mixed drinks (mineral water or soda water mixed with apple juice), fruit tea or herbal tea. Drink less coffee, alcoholic beverages and alcohol. Sports nutrition experts pointed out that the principle of drinking water is to drink after thirsty.
3. Regular gentle exercise
The susceptible diseases in cold weather are all related to heart and lung. Heart and lung health can reduce the incidence rate in autumn and winter. Appropriate moderate intensity exercise can improve heart and lung function and enhance human immunity. Mild exercise refers to 60%~70% of the maximum heart rate (220 minus your age) at the center of exercise. For example, the maximum heart rate of a 25-year-old person is 220-25=195, and his heart rate should be controlled at 195 when exercising × 60% to 195 × 70%, that is, between 117 and 137. The sports recommended by fitness experts are walking, swimming and jogging.
4. Suitable fruit and vegetable complement
Winter is the off-season for vegetables. We should pay attention to taking more vegetables rich in vitamins a, b and c, such as Chinese cabbage, white radish, carrots, bean sprouts, rape, apples, oranges, etc; We should also eat foods rich in calcium, iron, sodium and potassium, such as shrimp, shrimp skin, sesame, sesame paste, pig liver, bananas, etc.
5. It is suitable for invigorating the spleen
In winter, the temperature drops suddenly, the spleen is trapped by cold, and the spleen does not move. Therefore, the diet in winter should focus on tonifying the spleen and nourishing the spleen. "Deficiency can replenish the spleen, cold can warm it", warm the spleen and yang, and eat more warm and spleen food, such as japonica rice, lotus seeds, and gorgon fruit; Eel, silver carp, carp, hairtail.
(Intern editor: Lin Yanjuan)
