How to maintain health in autumn and winter? Do these four key points well to spend autumn and winter healthily.
Imagine a cold late autumn day and Aunt Li is busy as usual preparing for the arrival of winter. However, this year was different from previous years, she began to feel exhausted, had frequent colds, and was not in good shape throughout the winter. Doctors told her that these problems were partly because she didn't adjust her lifestyle to the changing seasons. This simple true story may sound very similar to all of us, as many people overlook the importance of wellness when the seasons change.
As the autumn winds rise and the temperature drops, our lives and bodies need to adapt to this change. If we ignore these laws of nature, we may face all kinds of discomfort that Aunt Li experienced. Autumn and winter are times when we need to pay special attention to our wellness. Not only to avoid seasonal illnesses such as colds, but also to stay active and healthy during the cold season.
In this article, we'll take a closer look at four key wellness points to help you get through the fall and winter seasons in a healthy and comfortable way. Instead of using complex medical jargon, we provide practical advice that ensures that every reader can simply apply it to their daily lives. Ready? Let's explore how to take better care of yourself this autumn and winter.
Key point 1: Choose autumn and winter ingredients wisely and double the nutrition
In autumn and winter, the body burns more calories, so it is especially important to choose the right food. Dietary modifications should follow the principle of increasing calories and nutrients, especially those that provide warmth and strengthen the immune system.
Choose seasonal foods: In autumn and winter, choose foods that provide enough calories and nutrients. For example, pumpkin is rich in β-carotene, vitamin C, and fiber, which can help boost immunity, while black fungus is rich in iron, which helps improve blood circulation.
Increase your intake of protein and healthy fats: Increase your intake of fish, lean meats and soy products, which are rich in protein and can strengthen your physique. At the same time, proper nuts and seeds, such as walnuts and flaxseeds, can provide healthy fats to combat the cold.
Reasonable eating time and amount: It is recommended to eat three meals a day at regular intervals and rations, and dinner should not be too late, so as not to affect the quality of sleep. Avoid eating large amounts of food at once and eat smaller, more frequent meals to help your body better absorb and utilize the nutrients in your food.
Key point 2: Autumn and winter sports, full of vitality
In autumn and winter, many people tend to reduce outdoor activities, but moderate exercise is extremely critical to maintaining good health. Exercise not only helps maintain body temperature, but also strengthens the immune system and prevents seasonal illnesses.
Choose the right form of exercise: Middle-aged and elderly people can choose low-intensity exercises that are not easy to burden the body, such as brisk walking, tai chi or yoga. These exercises help improve heart and lung fitness while maintaining joint flexibility and muscle strength.
Stick to indoor exercise: Cold weather can discourage going outside, and indoor activities such as jumping rope, aerobics, or using a treadmill can be a good alternative.
Make a daily exercise routine: Set a regular time each day to exercise, even if it's just 15 to 30 minutes. Maintaining regularity is key to developing a long-term exercise habit.
Through the above adjustments, it can not only meet the needs of nutrition and warmth in autumn and winter, but also effectively improve physical health and quality of life.
Key point 3: Late-night sedation to improve sleep
A good night's sleep is essential for health maintenance during the fall and winter months. In autumn and winter, the nights are long and the days are short, and maintaining adequate and high-quality sleep can effectively improve immunity and reduce the risk of disease.
Sleep & Health
Sleep is more than just rest, it's a critical time for the body to recover, immune system integration, and mental health. Studies have shown that adults need 7 to 8 hours of high-quality sleep per night to maintain daytime function and long-term health.
Strategies to improve sleep quality
Adjust your sleeping environment: Keep your bedroom quiet, dark and at a moderate temperature (about 20-22 degrees Celsius). Use blackout curtains and a comfortable mattress.
Optimize bedtime routines: Limit the use of electronic devices at night and avoid stimulant diets and caffeine.
Routine: Go to bed and wake up at the same time every day, even on weekends.
Practical tips
Deep breathing exercises: Take 5 minutes of deep breathing before going to bed to help your body relax and fall asleep faster.
Warm tip: Drinking a glass of warm milk or honey water before bed can increase the comfort of sleep.
Key point 4: Emotional peace and mental health
As the weather cools down, mood swings and stress increase in autumn and winter, and proper psychological adjustment is essential to maintaining overall health.
The importance of mental health
Mental health has a direct impact on physical health, especially during stressful seasons. Low mood and anxiety not only affect daily life, but can also exacerbate health problems such as heart disease.
Psychological adjustment strategies
Mindfulness Meditation: Spend 10 minutes a day in mindfulness meditation to help clear distractions and improve mental resilience.
Stay social: Communicate with family and friends, participate in community activities, and avoid feeling lonely and isolated.
Life advice
Daily practice: Keep a gratitude journal and write down at least three things a day that you feel grateful or happy about that day, and long-term practice can help improve your mood and mental state.
Build a support system: Share your feelings and worries with someone you trust and build a support system that provides emotional support and practical help.
By implementing the above recommendations, you can maintain your physical and mental health and enjoy every moment of your life in the fall and winter.