Go to bed early and get up late, and don’t make up 10 rules for winter health, so as to refuel your health.

　　Editor’s note:Winter is the season when vitality lurks and hides. It is the end of one year and the beginning of the next. As the saying goes, "Spring grows, summer grows, autumn harvests, and winter hides", so it is very important to keep in good health in winter. Look at the key points of winter health care!

　　Keep healthy in winter, go to bed early and get up late.

　　According to the theory of traditional Chinese medicine, man and nature are a whole, and man should adapt to the four seasons changes of nature and arrange his daily life and rest reasonably. Hong Zhaoguang, chief physician of Beijing anzhen hospital, pointed out that when the sun rises, the body clock will send out instructions and the sympathetic nerves will start to get excited, which means you should get up.

　　In winter, the days are shortened and the nights are increased. People should also follow the principle of "winter storage", appropriately extend their sleep time, and adjust their work and rest to "go to bed early and get up late", sleeping one or two hours earlier than in other seasons and getting up one or two hours later. Liu Dequan, chief physician of Chinese Medicine Department of Beijing Geriatric Hospital, reminded. Old people who are weak in yang should wait until the sun comes out to avoid cold evil. Otherwise, it is likely to cause respiratory diseases such as colds, coughs and asthma, and even induce accidents such as angina pectoris.

　　Keep healthy in winter, have breakfast late, have dinner early.

　　Get up late in winter, breakfast should also be postponed. When people sleep, the digestive system is still working hard to digest the food they eat in a day. If you eat breakfast too early, it will make your digestive system tired. After getting up, you can drink a little water first, and then prepare breakfast in a leisurely way, leaving enough rest time for the digestive system.

　　The habit of going to bed early at night also determines that dinner should be eaten early in winter, especially for the elderly, whose digestive function is weak, so it is more necessary to eat early to ensure that the body has enough time to digest food thoroughly. This can not only avoid food accumulation at night, but also ensure good sleep quality.

　　Eating "hard" early and drinking thin late in winter

　　The "hard" eating early here actually doesn’t mean something with hard taste, but food with rich nutrition and high energy. Liu Dequan said that a good breakfast can better ensure the energy needed for a day’s activities. Such as lean meat and cereal. However, the elderly with weak digestive function should also consider whether the food is digestible.

　　After dinner, people’s activities will be reduced. In order to avoid food accumulation, we should eat less and choose digested food, porridge is better, and meat and spicy food are best avoided. Eating porridge for dinner also has the functions of nourishing the stomach and calming the nerves. It is recommended that the elderly can eat some yam porridge, lotus seed porridge, jujube porridge and so on.

　　Drinking water early and honey late in winter.

　　There is a saying in Chinese medicine: "Drink salt water early and honey late". Yang Li of Xiyuan Hospital of Chinese Academy of Traditional Chinese Medicine explained that salt has the functions of clearing heat, cooling blood, detoxifying and nourishing kidney. Drinking a glass of light salt water on an empty stomach after getting up in the morning is helpful to reduce fire and benefit the kidney, relieve constipation and improve the digestive function of the stomach, and is also good for those who get angry and have sore throat. However, patients with cardiovascular and cerebrovascular diseases such as hypertension and people with poor renal function should drink carefully; Generally, the salt in 100ml water should not exceed 0.9g, so as not to increase the burden on kidneys and heart.

　　Drinking honey water at night can help digestion and sleep. Before going to bed every day, you can scoop a spoonful of honey and mix it with warm water. But people who have the habit of getting up at night had better not drink honey at night, because its sugar content is high, which is easy to cause polyuria; People with diabetes should also drink carefully.

　　Doing morning exercises in winter is late, late and early.

　　Whether you get up early or exercise in the evening, you also need to adapt to the seasonal characteristics of winter. Liu Dequan believes that a major principle in choosing exercise time is: don’t exercise until you see the sun. Therefore, the morning exercise should wait until the sun comes out, and the evening exercise should be before the sun goes down. Only in this way can we ensure that the yang in the human body is not damaged. Therefore, in winter, the time of morning exercise is later than other seasons, and the exercise in the evening is earlier than other seasons.

　　In addition, the temperature is low in the morning and evening in winter, and the temperature difference between indoor and outdoor is large. If you go out to exercise too early, you are more likely to catch cold, and your blood pressure may rise due to vasoconstriction, which may cause physical discomfort. Exercise too late at night may also lead to discomfort due to temperature problems, especially for the elderly with cardiovascular and cerebrovascular diseases.

　　In winter, keeping in good health, exercising early, exercising quietly, exercising late and exercising more.

　　Some people like doing exercises and boxing, while others like running and dancing. We should choose different exercise methods according to different physical conditions. Wu Wenqiang, an associate professor at the School of Education of Beijing Sport University, believes that people just wake up from sleep in the morning, and the whole body is still in a state of "inhibition". Proper exercise can help restore vitality. However, the awakening of the human body needs a process, which should be gradual, so you should not do more strenuous exercise in the morning, and you can do morning exercises and play Tai Chi.

　　In the evening, the human body is basically active. Research by British sports physiologists also found that after 4 pm and at night, people’s physical strength, responsiveness and adaptability will reach a better state, and their heartbeat and blood pressure will be relatively stable. Therefore, you can do a little more intense activities, such as playing ball and running, and the elderly can also choose dancing, brisk walking and other sports. However, if the exercise time is arranged 20 minutes after dinner or 10 minutes before going to bed, it should be as gentle and gentle as possible, such as walking.

　　Keep healthy in winter, get up early in the sun and soak your feet at night.

　　Sunbathing helps to supplement calcium and cheer up the spirit. Liu Dequan suggested sunbathing more in the morning for 15 minutes, which can help to improve the level of vitamin D in the human body and promote calcium absorption. In Japan, sunbathing regularly after getting up early is regarded as a kind of sleep therapy, because sunbathing can make the biological clock in the human body gradually return to normal, which is one of the keys to relieve insomnia.

　　Soaking feet with hot water helps blood circulation and improves sleep quality, so it is recommended to do it before going to bed. After a day’s activity, I feel tired at night, and my liver and kidney are in urgent need of rest and recuperation. Yang Li said that the best way to recuperate at this time is to soak your feet. Liu Dequan also suggested that you should soak your feet in water at about 40 degrees Celsius for half an hour before going to bed, so that you can get hot, but you can’t sweat obviously. After soaking your feet, it is suggested that you should stop doing other activities and fall asleep every few minutes, which is better.

　　Tonifying health in winter is not a mistake.

　　Many people think that winter is a golden season for tonic. When winter comes, all kinds of tonics are eaten in large quantities, and many businesses have launched various "packages" and "partners" to meet the needs of consumers. In fact, it is enough to make up for it properly in winter. In winter, it is mainly closed, not leaked. Excessive tonic will lead to the disorder of body balance, especially the excessive use of nourishing yang and invigorating qi will lead to the leakage of essence in the body, resulting in "no essence in winter". Therefore, in winter, it should be properly supplemented, and it is not possible to make up for it. In particular, ginseng, velvet antler and other "sharp tools" for invigorating qi and tonifying yang should be more cautious.

　　Love to eat in winter, but don’t eat in error.

　　It’s freezing in winter, eating a spicy hot pot and sweating all over, and many people will feel very comfortable, but they don’t know that this is dissipating the yang of the human body. In winter, we should give priority to nourishing yin essence, and we must not use hot products indiscriminately. Of course, you can’t eat some cold products in winter, so as not to damage spleen yang, affect spleen and stomach transport and destroy digestive system. In short, in winter, we should give priority to a peaceful and moist diet, such as drinking more porridge, putting some jujube, medlar, longan, tremella and lily appropriately, and adding a small amount of ginger as appropriate, which can be tonic but not greasy, moist and not dry, and is a good tonic for winter. Taboo a large number of hot products such as mutton, pepper, etc., and a large number of cold products such as fruits and ice cream.

　　Want to drink in winter health, don’t drink in vain.

　　In winter, many people like to drink some white wine to warm themselves up. In fact, moderate drinking is beneficial to health, which can warm the blood vessels, dispel the wind and dispel the cold. The common recipe for postpartum biochemical soup is to take it with white wine. However, liquor is a warm product after all. Excessive drinking will dissipate human yang, and excessive drinking will also cause dampness and phlegm, which will make people feel dizzy and depressed. Nowadays, many young people like to drink drinks. These drinks contain a lot of sugar, which can easily lead to obesity. In winter, drinking too much drinks will damage spleen yang and lead to indigestion. At the same time, some drinks also contain a lot of gas, which can easily lead to bloating after drinking. Therefore, you should not drink too much white wine or drink too many cold drinks in winter. In fact, red wine, as the most natural healthy drink, has the merit of beauty beauty and can be used as a good health product in winter. In addition, black tea is sweet in taste, warm in nature, good at storing yang, generating heat and warming the abdomen, which can enhance the human body’s resistance to cold, and also has the functions of removing greasy food, appetizing and refreshing, so it is very suitable for drinking in winter. (Source: Life Times, China Chinese Medicine News)