On a cold winter morning, Aunt Zhang put on her thickest down jacket as usual and prepared to go out grocery shopping. Even though she was tightly wrapped, the cold wind pierced her clothes like a knife, making her shiver. This made her wonder why she felt cold even in a heavy down jacket? Is it no longer enough to increase the thickness of the clothes to keep out the cold? Perhaps, the way to protect against the cold is not limited to this. This problem not only bothers Aunt Zhang, but also faces many middle-aged and elderly friends who are afraid of cold.
With the deepening of scientific research and the popularization of health knowledge, we are beginning to understand that a truly effective cold protection strategy is much more than the external warmth of clothing. The body's intrinsic ability to regulate and adapt is key. This leads to a concept that is widely recognized by the scientific community but has not yet been popularized in ordinary families - the "long meat method". This method is designed to make us feel warm and comfortable even in cold environments by strengthening the body's internal insulation mechanism.
The secret of the misunderstanding of keeping out the cold: the warmth beyond the down jacket
Many people think that keeping warm in winter is to wear layers, especially down jackets, which are regarded as a must-have to keep out the cold. However, this practice ignores the intrinsic mechanism of heat preservation in the human body. In fact, the body itself has the ability to regulate temperature, and this ability can be enhanced in the right way, reducing the over-reliance on external warm clothing.
Understand the principle of "long meat method" to protect against the cold: the secret of warmth in nature
The "long meat method" refers to improving an individual's ability to retain heat by increasing the proportion of body fat and muscle in a reasonable manner. Body fat is not only a form of energy storage, but also a natural layer of insulation. The metabolic activity of muscle tissue can produce heat and enhance thermoregulation. This does not mean encouraging an unhealthy diet or lifestyle, but rather increasing the body's ability to self-regulate through a scientific approach.
Fat: natural insulation
Body fat acts as a natural insulator. With the right body fat ratio, fat can help maintain body temperature and reduce the impact of external low temperatures on the body. The key is that the fat gain should be healthy and come from a balanced diet, rather than excessive amounts of high-sugar and high-fat foods.
Muscles: A source of warmth
Muscle tissue produces heat during metabolism that helps the body maintain a constant internal temperature. Strengthening muscles not only improves your body's ability to withstand the cold, but also promotes overall health. With proper physical activity and targeted training, muscle mass is increased, the body is stronger, and the ability to resist the cold is also enhanced.
Healthy "Grow Meat" Strategy
Nutritional balance: the secret is choice
The key is high-quality protein and healthy fats. Introduce fish, lean meats, soy products and nuts, which are not only rich in protein, but also provide essential fatty acids to promote heat and improve the body's ability to protect against the cold.
Emphasize the role of vegetables and fruits. They provide vitamins and minerals, support metabolism, and contribute to healthy weight gain.
Get moving: Exercise to gain weight
Muscle is heavier than fat and stores calories better. Exercises suitable for middle-aged and older adults, such as brisk walking, yoga and aqua fitness, are recommended to strengthen muscles and increase basal metabolic rate.
Emphasis is placed on consistency and moderation in exercise. Excessive exercise can lead to fatigue, and the right amount of exercise can promote healthy weight gain.
The Art of Living: Adjusting to Fit
Lack of sleep can interfere with hormones and affect appetite and weight. It is recommended to get enough sleep to improve weight management.
Reduce stress. Stress can lead to unhealthy eating habits, manage stress through meditation, deep breathing exercises, and proper social activities.
Execution details
Each meal should contain a source of protein, with whole grains and healthy fats, such as oats and nuts and berries for breakfast, and vegetables, lean meats, and a small portion of whole grains for lunch and dinner.
Engage in regular physical activity, with at least 150 minutes of moderate-intensity exercise per week, combined with two days of muscle-strengthening training.
Maintain good lifestyle habits such as 7-9 hours of sleep per night and relaxation time each day.