In the cold winter, many people will choose various tonic methods to enhance their physical fitness and resist the cold. As a doctor with many years of clinical experience, I am often exposed to health problems caused by improper tonic methods. Today, I'd like to share with you a real-life case of winter tonics, as well as some tips for scientific supplementation.
Last winter, a middle-aged man came to our clinic with persistent stomach pain and discomfort. He told me that based on a friend's recommendation, he started to consume a lot of mutton and ginseng chicken soup every day to boost his strength. In the first few days, he felt better and his strength increased. However, it wasn't long before he began to feel stomach discomfort and, in severe cases, even excruciating stomach pain. After detailed questioning and necessary examinations, we found out that his stomach problems were caused by excessive greasy food and a high-protein diet. This example proves that the need for tonic varies from person to person, and blindly following the trend is easy to hurt.
The basic principles of winter tonics
In winter, as the temperature drops, many people begin to think about how to take supplements to enhance their physique and resistance. However, blindly following the trend of supplementation is often not only unhelpful, but can also pose health risks. Here are a few basic principles to help you properly understand and implement winter supplements.
Principle of individualization:
Everyone's physique, health status, and living environment are different. Tonic should not be generalized. For example, people with weak constitutions may need to supplement with some high-protein and high-energy foods, while people with heavy dampness and heat in the body need to avoid foods that are too greasy and hot.
Principle of moderation:
The tonic should be in moderation and avoid overdoing it. Too many supplements may cause the body to be overburdened, which in turn can lead to other health problems. For example, excessive intake of red meat and high-fat foods may increase the risk of cardiovascular disease.
Eat a balanced diet:
Tonic is not as simple as eating specific supplements, but more importantly, maintaining a balanced diet. A balanced diet that includes enough vegetables, fruits, whole grains, and moderate amounts of protein is the cornerstone of maintaining good health.
Seasonally:
Winter is suitable for warm supplements, such as eating warm foods such as lamb and chicken, to help the body produce heat and resist the cold. However, it is important to pay attention to the type and amount of food to avoid causing excess heat in the body.
Scientific basis:
The choice of tonic should be based on scientific evidence, not superstition. Use the knowledge of modern nutrition to choose foods and supplements that are wholesome. For example, fish rich in omega-3 fatty acids is very good for heart health and can be used as part of a winter supplement.
Common tonic mistakes and their consequences
Winter tonic is a traditional habit, but there are often some misunderstandings when implementing it, which may not only lead to ineffective supplementation, but also may bring adverse consequences. Understanding these common myths and their potential consequences can help us adjust our eating and lifestyle habits more scientifically.
Overdose:
Myth: Many people think that "more is better" and end up overeating certain foods or supplements.
Consequences: Excessive tonic intake may lead to increased gastrointestinal burden, indigestion, bloating and other problems. Long-term overdose may also lead to obesity, elevated blood lipids, and even an increase in the burden on the liver.
Single Tonic Supplement:
Myth: Preference for a certain type of supplement, such as long-term consumption of large amounts of ginseng, deer antler velvet, etc.
Consequences: Neglecting a comprehensive and balanced nutrition can lead to deficiencies in other nutrients, which can affect the overall health of the body.
Ignoring individual differences:
Misunderstanding: Blindly follow the tonic methods of others, without considering your own actual needs and physical differences.
Consequences: Inappropriate supplementation may trigger allergic reactions, physical discomfort and even aggravation of pre-existing conditions.
Supplement-dependent alternative diets:
Myth: Some people rely on specific supplements and ignore the importance of their daily diet.
Consequences: This can lead to nutritional imbalances as supplements do not replace the natural nutrients and fiber in food.
Overly superstitious about natural supplements:
Myth: Belief that all natural supplements are safe and harmless.
Consequences: Some natural supplements may interact with medications if used incorrectly, or accumulate in the body to harmful levels, which can be a threat to liver and kidney function in particular.
How to choose the appropriate tonic method according to your personal physique
When taking supplements in winter, it is very important to understand your constitution and choose a suitable tonic method. Different foods and supplements are suitable for people with different body types, and here are a few steps and suggestions to help you make the right choice according to your body type:
Learn about the type of constitution:
Cold constitution: often feel cold hands and feet, easily tired, like hot drinks and warm environment. People with this type of constitution should choose warm foods such as mutton, ginger and longan.
Heat-based constitution: easy to dry mouth and sore throat, body feeling hot, easy to constipation and poor sleep. Such people should choose light, cool foods, such as mung beans, bitter gourd and celery.
Peaceful physique: generally not easy to catch a cold, good physical strength and immunity. People with this type of constitution can choose some flat foods for proper supplementation, such as chicken, beef and rice.
Adjust the tonic intensity:
Adjust the intensity of the tonic according to your own activity and energy expenditure. For example, people who are physically active on a regular basis may need more energy and protein, while people who are sedentary need to reduce their intake of high-calorie foods.
Choosing the right supplement:
If you need to use supplements, such as ginseng, goji berries, etc., it is important to make sure that they are suitable for your body type and be careful not to overdo it. Consultation with a professional TCM or dietitian can help determine the most appropriate type and dosage of supplements.
Combined with seasonal characteristics:
Considering the cold winter, even people with a cold constitution should not choose foods that are too cold. At the same time, although people with a hot constitution need to avoid excessively hot foods, they can also add some mild supplements in moderation to help the body resist low temperatures.
Pay attention to food combinations:
When taking supplements, pay attention to the principle of restraint and collocation between foods to avoid adverse reactions. For example, eating shrimp at the same time as vitamin C-rich foods such as oranges may cause discomfort.