In autumn and winter, people often choose to take supplements because of cold weather, hoping to enhance their physique and resistance by increasing their intake of nutrients. However, in my outpatient clinic, I have seen quite a few health problems caused by blindly following the trend of supplementation. People are often attracted by some popular supplements or dietary therapy methods, but ignore that supplementation also needs to be adapted to people, time and local conditions. On a cold winter day last year, a middle-aged male patient came to my office and started taking a large amount of ginseng and deer antler velvet every day because of a friend's recommendation. At first, he felt energetic and in good shape, but it didn't take long for him to experience dizziness, insomnia, and increased blood pressure. After examination and detailed questioning, I learned that this is a typical supplement overdose reaction. I advised him to stop all supplements and gradually adjust his diet, focusing on a balanced mix of foods. After a few weeks, his symptoms improved significantly, and this case reminded me once again that scientific and reasonable supplementation is the key to ensuring good health.
Common autumn and winter tonic misunderstandings
Myth 1: Blindly pursuing high-priced supplements
Many people believe that the more expensive supplements, such as ginseng, deer antler velvet, etc., these high-priced supplements do have their own unique tonic effects, but they are not suitable for everyone. High concentrations of nutrients can cause physical discomfort such as indigestion and insomnia if not properly guided. Myth 2: Excessive tonic "make up for the loss", this sentence is particularly important in traditional Chinese medicine. Some people think that taking more supplements can replenish their energy quickly, so they take a lot of supplements regardless of time and needs. As a result, not only is resources wasted, but also the burden on the body may be increased due to excessive intake of certain ingredients, such as liver burden, high blood lipids, etc. Myth 3: Ignoring individual differencesEveryone's physique and health status are different, and the appropriate way to take supplements is also different. Blindly imitating the tonic methods of others without considering the actual situation of the individual may lead to a greatly reduced effect of the tonic or even the opposite. For example, some people have high body calories, and if they take some warm foods, it may cause problems such as irritation and acne.
Myth 4: Ignoring your daily dietSome people rely too much on supplements and ignore the balance and health of their daily diet. A reasonable diet is the cornerstone of health, and relying on supplements and neglecting a balanced daily diet may lead to incomplete nutrition and affect health. Myth 5: The pursuit of immediate effect tonic is a gradual process that takes time and continuous effort. Some people want to see the effect quickly through a short period of supplementation, and this mentality of quick success often makes the tonic blind and unscientific. By recognizing these misconceptions, we can avoid the physical discomfort caused by blindly following the trend in autumn and winter. Only by choosing the appropriate tonic method, combined with the actual situation of the individual, and taking the tonic scientifically, can we truly achieve the purpose of enhancing physical fitness and improving health.
The basic principles of scientific supplementation
Individualized supplementsEveryone's physique, health status, and living environment are different. For example, a middle-aged man may need some zinc and selenium supplementation to maintain immunity, while a younger woman may need more iron and calcium supplementation. Therefore, blindly following a popular supplement may not only be a waste of money, but also more likely to be bad for health. For example, people with high blood pressure may have their condition aggravated if they blindly take ginseng products that are high in sodium. For some patients with renal insufficiency, excessive protein supplementation will increase the burden on the kidneys. Properly assess your needsBefore deciding what to supplement, it is best to have a comprehensive medical examination. The results can help you and your doctor understand which nutrients may be deficient and which ones you really need to supplement. In addition, it is also important to take into account lifestyle habits and eating habits as these factors will directly affect your nutritional status. For example, if you are an inactive otaku, you may want to consider increasing vitamin D extraction, because there are more indoor activities, less natural sunlight exposure, and less vitamin D synthesis.
Appropriate tonic is an important concept in traditional Chinese medicine, and it is also applicable to modern nutrition. There is a recommended daily intake for each nutrient, and exceeding this amount can cause negative effects rather than additional benefits. For example, excessive amounts of vitamin A can lead to headaches, nausea, and even more serious health problems. Monitoring and adjusting your tonic is not a one-time thing, it needs to be adjusted according to the body's response. It is advisable to recheck at regular intervals after starting a new supplement regimen to see if there is an improvement in physical condition and if you need to adjust the type or dosage of supplements.
Recommended scientific diet for autumn and winter
1. Warm soup
Autumn and winter are suitable for warm supplementation, and you can choose ingredients such as chicken, mutton, beef, etc. Take chicken broth, for example, which not only provides ample protein, but also enhances the body's sense of warmth. The simple way to do this is to simmer the chicken, ginger, goji berries and a small amount of salt with water until the meat is rotten and the soup is thick. Such a soup is nourishing and not too greasy, making it suitable for most people.
2. Eat a balanced vegetable intake
Vegetable intake should not be neglected. Vegetables suitable for autumn and winter include pumpkin, sweet potatoes, carrots, etc., which are rich in vitamin A and fiber, which are very helpful in resisting the dry climate of autumn and winter. For example, roasting pumpkin is an easy and healthy option by slicing the pumpkin, sprinkled with a pinch of olive oil and salt, and baking it in the oven until tender.
3. Increase whole grains and legumes
Whole grains such as oats, millet and legumes such as red beans and black beans are ideal ingredients for autumn and winter. Not only do they provide long-lasting energy, but they also help regulate the gut and prevent constipation, which is a common problem in winter. A bowl of millet and red bean porridge can be served as breakfast, which is both warm and nourishing for the stomach.
4. Nuts in moderation
Nuts such as walnuts, almonds, cashews, etc., are rich in unsaturated fatty acids, which can provide healthy fats and proteins, and are also good antioxidant foods. Moderate consumption every day can enhance physical fitness and improve blood circulation. For example, you can add a small handful of almonds to the oats for breakfast. With these simple and specific recipes and recipes, we can not only get the necessary nutrients during the cold autumn and winter months, but also avoid the health risks of over-supplementation through proper dietary management. In short, choose the right one, not the many choices, and make our winter supplements scientific and effective!