Overview of key points for winter health care

Winter health care needs to focus onKeep warm from the cold, maintain a healthy diet, maintain a regular work and rest schedule, and exercise moderatelyThe four cores unfold.Cold evil can easily damage the yang energy, so keeping warm is the key, especially the head, back, and feet; the diet should be warm and nourishing, and eat more kidney-tonifying foods such as black beans and mutton to avoid raw and cold foods; going to bed early and getting up late is in line with the laws of nature, and choose mild exercises such as Tai Chi for exercise; at the same time, pay attention to emotional regulation to avoid overexertion.Let’s start with the details and explain in detail how to maintain health in winter.

1. Prevent cold and keep warm: protect Yang Qi and avoid cold evil

The cold weather in winter is the main command,Head, back, feetMost susceptible to cold.It is recommended to wear a hat, scarf, and turtleneck clothing when going out. Soak your feet in warm water around 40°C for 15 minutes before going to bed. Adding mugwort or ginger will have a better effect.Avoid direct cold air blowing at home, and the air conditioner temperature should be controlled at 18-22°C.Traditional Chinese medicine believes that "cold starts from the feet", so you can often massage Yongquan point (the depression in the front 1/3 of the sole of the foot) to promote blood circulation.The elderly and the infirm need to pay special attention to keeping their joints warm, and use auxiliary tools such as knee pads and baby warmers when necessary.

2. Diet and nourishing: warm but not dry, tonic but not greasy

Eat more in winterWarm foodSuch as red dates, longan, yam, angelica, ginger and mutton soup (a classic medicinal diet recorded in "The Synopsis of the Golden Chamber") is recommended to nourish blood and dispel cold.Eat less cold foods such as watermelon and mung beans to avoid damaging the spleen and stomach.People with yin deficiency constitution can use Tremella fungus and lily to moisturize dryness.Drink no less than 1.5 liters of water every day. Fermented teas such as black tea and Pu'er are recommended to warm the stomach.Note: People with high blood lipids should control their mutton intake, and diabetic patients should be careful about longan and other tonics containing high sugar content.

3. Daily exercise: conform to nature, combine movement and stillness

The routine should be followed“Go to bed early and get up late, you must wait for the daylight.”(Principle of "Huangdi Neijing"), ensure 7-8 hours of sleep.Morning exercise should not be done too early. It is recommended to exercise after sunrise and choose low-intensity exercises such as Baduanjin and jogging to avoid sweating.You can do simple movements such as standing on tiptoes and squatting indoors to promote the circulation of qi and blood.In winter, when there is insufficient sunshine, it is recommended to bask in the sun for 20-30 minutes a day to supplement vitamin D, but pay attention to UV protection (you can apply SPF15 sunscreen).

Summary and special tips

Winter health needsVaries from person to person: People with yang deficiency should focus on warming and tonic, while those with damp-heat constitution should avoid excessive tonic.It is recommended to customize the plan in combination with physical fitness testing (such as the "Nine Physical Identification Methods" by Professor Wang Qi of Beijing University of Chinese Medicine).Common misunderstandings include: over-reliance on electric blankets leads to excessive heat, blind use of ointments causes internal heat, etc.Special groups of people, such as cardiovascular and cerebrovascular patients, need to adjust their health strategies under the guidance of doctors.Remember: keeping in good health is a long-term habit. Only by laying a solid foundation in winter can you build up strength for your health in spring and summer.

Quote sources:

1. Classic documents: "The Yellow Emperor's Internal Classic" and "Synopsis of the Golden Chamber" by Zhang Zhongjing
2. Modern research: "Physique of Traditional Chinese Medicine" by Professor Wang Qi of Beijing University of Chinese Medicine
3. Product examples: Tongrentang (danggui slices), Dong'e donkey-hide gelatin (donkey-hide gelatin cake)
4. Data reference: Winter dietary recommendations from the Chinese Nutrition Society's "Dietary Guidelines for Chinese Residents (2022)"