Four-step health-preserving method for the elderly in early spring
One year's plan lies in spring, and spring sports health care is the best season for the elderly to keep healthy. Here are four-step health-preserving methods for the elderly in early spring to lay a foundation for your health.
Step 1: Blend into nature to "nourish the mind"
In spring, nature is full of vitality, the stinging insects wake up, and the school is thriving. People should also conform to the characteristics that the sun be the spirit rises in spring and everything begins to grow. Huangdi Neijing pointed out that we should "live by ambition". "To make a living" means that people should let their will sprout in spring, not make them depressed, but be open-minded and optimistic. For old friends, the best way is to cultivate one's morality.
the so-called "self-cultivation" refers to paying attention to moral cultivation on weekdays, not doing anything against one's will and breaking the law, being selfish and wanting less, being content with happiness, and making one's mind naturally peaceful. The so-called "nurturing nature" refers to the mental and emotional recuperation. In other words, we should pay attention to the adjustment of our own emotions and avoid bad emotions such as impatience, anxiety, depression and anger. In daily life, reading, painting, calligraphy, sculpture, music, planting flowers, fishing and other activities have the function of nourishing feelings and cultivating sentiment. Especially in the spring when the sun is shining, the weather is sunny and the birds are singing and the flowers are fragrant, it is the best way to get out of the house, enjoy the green mountains and green waters, scenic spots and feel the interest in nature.
Step 2: Go to bed late and get up early.
As the saying goes, when it rains in beginning of spring, get up early and go to bed late. In Huangdi Neijing, Four Qi Tunes the Spirit, it says: "Spring is March, which is called Chen. Heaven and earth are beautiful, and everything is proud. Lie down at night and get up early, and walk in court. " It means that everything comes into being in spring, and nature is full of vitality. People should also go to bed late and get up early, and go outdoors more to relax, which can help the body and mind to draw strength from nature and keep a kind of vitality. But don't rush to "go to bed late and get up early" in early spring, there should be a process of gradual adaptation. The human body should adapt to the changes in the natural environment and gradually change its sleep habits.
clothes in early spring should be mainly covered in spring. In early spring, when the weather is warm and cold, the cold and warm air masses alternate frequently, and the temperature is high and low, which makes people catch a cold and easily lead to other diseases.
Three meals a day is the primary material for our physical and mental health. Because the digestive system of the elderly is slower than that of ordinary people, we can't fix the recipes of the elderly, so we should constantly change them. As children, you should pay attention to changing the recipes for the elderly.
one change: the three meals in the old people's diet should be changed
The physiological process of the human body has changed correspondingly because of the different eating time of three meals a day, so the diet should be adjusted accordingly to adapt to the change of rhythm.
breakfast: adhere to the principle of low sugar and low fat, and choose lean meat, eggs, vegetables, fruit juice and low-fat milk, supplemented by cereals and pasta.
lunch: mainly high-protein food. Spring, an American psychologist, observed that within 4 hours after eating carbohydrate-based foods (such as pasta), men and women over 4 years old were less energetic than those who mainly ate protein food. The secret is that when protein enters the body, it will decompose tyrosine, which will be transformed into exciting dopamine and norepinephrine after entering the brain, thus making people full of energy.
Dinner: Foods with high sugar and low protein should be given priority to. Sugar will increase the secretion of serotonin and prevent insomnia. Foods high in protein such as meat and eggs should be restricted.
Step 3: Increase calories to "resist diseases"
In early spring, the temperature is still relatively cold, and the human body needs to consume a certain amount of energy to maintain the basal body temperature in order to keep out the cold. Therefore, the nutritional composition at this time should be based on high calories. In addition to cereal products, foods such as soybeans, sesame seeds, peanuts and walnuts should also be selected to supplement energy substances in time. Because the cold stimulation can accelerate the decomposition of protein in the body, the body's resistance is reduced and the disease is caused. Therefore, it is necessary to supplement high-quality protein foods, such as eggs, fish, shrimp, beef, chicken, rabbit meat and bean products.
In spring, you need to get enough vitamins and inorganic salts in your diet. Fresh vegetables such as Chinese cabbage, rape, bell pepper and tomato, and fruits such as citrus and lemon are rich in vitamin C and have antiviral effects. Yellow-green vegetables such as carrots and amaranth are rich in vitamin A, which can protect and strengthen the epithelial cells of upper respiratory tract mucosa and respiratory organs, thus resisting various pathogenic factors. Foods rich in vitamin E should also be eaten to improve human immune function and enhance the body's disease resistance. Such foods include sesame seeds, blue cabbage and cauliflower.
Step 4: Exercise your muscles and restore your vitality
A year's plan lies in spring, and exercise and health care in spring is the best way to restore your vitality. Because the cold winter restricts people's exercise, the functions of the body's thermoregulatory center and internal organs are weakened to varying degrees, especially the muscles and ligaments of the whole body, which need exercise to enhance their exercise function.
Be fully prepared before exercise. Because of the cold weather, the blood flow is slow, the elasticity and flexibility of muscles, joints and ligaments are reduced, and sports injuries are prone to occur. Adequate exercise can improve the excitability of the central nervous system, enhance cardiopulmonary function, accelerate blood circulation, enhance the elasticity of joints and muscles, and better adapt to the needs of strenuous exercise. Secondly, pay attention to breathing through the nose. The nasal mucosa is rich in blood vessels, and the cavity is also relatively curved, which has a warming and humidifying effect on the air and can better protect the lungs. Third, we should pay attention to increasing or decreasing clothes to prevent colds. When your body is hot and sweaty during exercise, you can reduce your clothes appropriately, and you must put on your clothes in time after exercise to avoid catching a cold.