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Today is the “heavy snow” of the solar terms 24. Recently, the Taiwan area is often in the northeast, wet and cold, rainy, sunny in other areas, and large temperature differences between day and night. In terms of time sequence, winter should be the season of convergence and accumulation of all that ebbs and flows, and Yang Qi is easily depleted. Chinese medicine advises following the health maintenance tips of “fight the cold and stay warm”: replenish yang, take care of the heart and protect blood vessels, stay warm and expel the cold, remove moisture and stay warm. .
1. Replenishing Yang Qi: “Looking up in the morning and getting up at night, you should wait for the sun”
Preventive medicine doctor Lausanne Jiashen recalled that Yang Qi supplementation can promote the functioning of internal organs and is also a source of heat for the human body. Especially in prolonged rainy climates, it is necessary to make good use of adequate sleep to supplement Yang Qi and try to sleep 7-8 times a day. Try to go to bed at 10 p.m. at night, and wait until the body is warm before going out in the morning to avoid the severe cold in the morning and reduce the risk of heart attack and stroke caused by the rapid contraction of the blood vessels due to the large temperature difference.
Dr. Lausanne also emphasized that if the weather permits, spend at least half an hour in a natural environment with green trees during the day, get more sun exposure, and absorb vitamin D, which can strengthen bones and ease mood. . Even if it’s raining, you can plant some potted green plants indoors, open the curtains to let in natural light, and open the windows slightly to get air in, which will help supplement the yang energy.
2. It is very important to take care of the heart and protect the blood vessels to prevent the body from being in a state of alternation of cold and heat:
Severe temperature changes are the most common period of stroke and heart attack, and it is important to prevent the body from switching between hot and cold. When the weather is cold, the sympathetic nerves are excited and blood pressure rises; the low temperature also stimulates the contraction of peripheral nerves, increases vascular resistance, increases blood pressure, the heartbeat accelerates, the blood is also prone to clotting and forming thrombi, which causes heart attacks.
The Journal of Hypertension of the American Heart Association found that when you sleep soundly, your brain waves and heartbeat will slow down, and your blood pressure will drop and stabilize. Therefore, people with the least sound sleep are at the highest risk of developing high blood pressure, especially in winter. Good sleep can help maintain normal blood pressure. Try listening to music, taking a bath, and sitting still before bed, all of which will help you get a good night’s sleep.
3. Keep warm and expel cold:
The Department of Traditional Chinese Medicine at Kaohsiung Chang Gung Memorial Hospital recommends that you put a coat next to your bed so that you can put it on when you get up the next day when you lift the quilt to reduce direct irritation from the cold air. The neck and back are also the key points to keep warm, it is best to choose a loose and soft hooded jacket.
Also, the indoor heat cannot be ignored. The ancients said that “the cold begins below the feet”. If you don’t have heating equipment in your home, remember to wear thick socks to keep your feet warm. Avoid direct contact with cold ground and cold feet. You can also prepare warm water before going to bed. The foot bath warms the body and facilitates sleep. In joints that often suffer from rheumatic pain, keep them dry and warm, for example, knee pads with thermal insulating effect or far infrared rays are useful.
4. Dissipate Moisture and Hot Storage:
In addition to avoiding the cold, you can also protect your cardiovascular system through diet. Liang Ziming, a nutritionist in the Department of Nutritional Therapy, Chang Gung University, Kaohsiung, suggests:
When you eat medicinal food (such as ginger duck, lamb stew), you should mix leafy vegetables (such as cabbage, qingjiang vegetables) or mushroom ingredients (such as enoki mushrooms, shiitake mushrooms) to get enough dietary fiber.
.Mutton, duck, chicken and other ingredients that need to be supplemented with medicated diets should be removed to remove fat, animal skins and other fat-containing parts to reduce the intake of animal fats.
Reduce the habit of eating soup. Although the medicated diet boiled soup tastes rich and sweet, it contains a lot of salt and oil, which has a great impact on cardiovascular health. If it is difficult to resist the temptation of food, it is recommended to have a few bites and be satisfied.
Pay attention to common sauces and condiments (such as soy sauce cream, bean paste, peanut butter, etc.) in medicinal diets, which are also high in sodium and oil, remember to consume them properly.
. If they are people with diabetes, they should pay attention to the choice of foods rich in sugar. If there are roots and stems in the medicated diet (such as pumpkin, corn, taro, sweet potato, etc.), you should reduce the amount of staple foods (such as: White rice, noodles, winter noodles) to maintain a stable concentration of sugar in blood.
As for people with chronic kidney disease, it is recommended to consult a doctor or dietitian about the proper medicated diet to avoid a burden on the kidneys.
In addition to medicinal foods, spinach and onions in season are good options. Spinach is rich in folic acid, with a content of more than 70 micrograms per 100 grams. “Journal of the American Medical Association” has found that folic acid and vitamin B12 are more effective in preventing heart disease than vitamin E, garlic, and other nutritional supplements.
Onions contain prostaglandins, which can dilate and soften blood vessels, reduce blood viscosity, increase coronary blood flow, promote the excretion of sodium ions that increase blood pressure, regulate blood lipids, and prevent thrombosis.
Also, carrots, yams, black mushrooms, seaweed and straw mushrooms are good for the heart.The recommended intake of vegetables is 3 to 5 servings a day (1 serving equals half a bowl of rice) . Chinese medicine practitioners also recalled that in winter, you can choose to eat fruits and vegetables at noon, and not eat raw vegetables in the morning and evening, which is less harmful to yang.
(Zhongshi News Network)
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