How to be healthy after the beginning of autumn

After the beginning of autumn, the temperature gradually cools, but the summer heat is not exhausted, and the temperature difference between day and night is large. At such a time node in the changing seasons, how should we maintain good health and health? In this regard, the National Health Commission organized experts to introduce the knowledge of health preservation and disease prevention after the beginning of autumn.

"Li, marks the establishment and beginning of a season, the beginning of autumn is the first solar term of autumn, but it is not the watershed between hot and cool, the weather will not cool down immediately, and will be accompanied by a period of residual heat in summer. At the turn of the seasons, you should have the knowledge of healthy eating, reasonable work and rest, moderate exercise, and emotional regulation. Hu Qiangqiang, deputy director of the Publicity Department and spokesman of the National Health Commission, said.

"Sticking autumn fat" is not just eating meat

In the mainland, there is a custom of "sticking autumn fat" in the beginning of autumn. Is there any basis for this? How should I correctly "stick to the autumn fat"?

Gong Yanbing, chief physician of Dongzhimen Hospital of Beijing University of Chinese Medicine, said that at the beginning of autumn, people are accustomed to eating some high-protein and high-fat foods such as fish and meat, on the one hand, to supplement the physical deficit caused by hot weather, poor appetite and physical exertion; On the other hand, it is to improve one's own resistance to resist the coming cold winter, which is in line with the concept of "autumn harvest and winter storage" in traditional Chinese medicine.

However, many people are well-nourished or even overnourished, so it is not recommended to blindly "stick to autumn fat". Excessive consumption of some high-calorie, high-fat foods may increase the risk of obesity, hyperlipidemia and even coronary heart disease. Therefore, "sticking autumn fat" is not only to eat meat, but also to achieve a balanced diet and reasonable nutrition. In addition to meat, it also includes fruits and vegetables, eggs, milk, cereals, legumes, etc. In addition to lean pork, beef, chicken, duck, fish, shrimp, etc. can be eaten in small amounts.

Gong Yanbing suggested that the beginning of autumn tonic is mainly "clear supplement", and it is not recommended to "make up for big supplements". It is necessary to take supplements according to physical condition and physical fitness. If the body is very weak, the beginning of autumn is indeed a good time to take supplements. For people with obesity and hyperlipidemia, it is recommended to be cautious to "stick to autumn fat" to avoid overeating and damaging the spleen and stomach.

Hydration is not about drinking plenty of water

The temperature is still high in summer, people sweat a lot, how to hydrate and hydrate in time and keep in good condition during exercise?

Zhang Li, a researcher at the Institute of Sports Science of the General Administration of Sports of China, said that the first thing to do is to choose the right drink for hydration. Water refers to natural freshwater, i.e., fresh water that can be consumed. Water is suitable for some low-intensity exercise, or exercise that does not last long and does not sweat much.

Zhang Li introduced that liquid refers to adding some minerals, electrolytes or vitamins to water, also known as sports drinks, which are mainly used for long exercise time and large sweating. For example, athletes' sports drinks will add some sugar, as well as electrolytes, minerals, vitamins, etc., that is, isotonic or hypotonic concentration state, and the drink is lightly sweet and salty. Such a drink not only replenishes water in time, but also replenishes the electrolytes lost from sweat in time, helping the body to retain water better, instead of drinking it and dissipating it quickly.

Zhang Li advises to drink water at the right time. Appropriate times include before, during, and after exercise. If you sweat a lot and sweat faster, then you should start drinking water or drinks in small amounts and many times before exercising. Because the body loses water faster than it absorbs. No matter how much water you drink per hour, only 800 ml can enter the blood circulation, but the rate of sweating can reach one to two kilograms per hour, which requires a small amount of water and fluids in advance. It is usually required to drink 100 ml to 150 ml of drink or water every 10 minutes or so, about two to three sips, and it is not possible to replenish a large amount in a short period of time.

How can you tell if you are hydrating enough? A simple way is to observe the color of the urine, if the color of the urine is colorless or yellowish, it means that the water condition of the body is good and the body is not short of water. If the urine is dark yellow or even brown in color, it indicates severe dehydration, which can lead to physical fatigue and cardiovascular and cerebrovascular risks. Also, try not to make yourself feel thirsty, so drink in advance, in small amounts, and many times. If you are not thirsty and your body dehydration does not exceed 2% of your body weight, you can maintain normal physiological metabolism.

"Drying back" is to be comfortable

Recently, "sunbathing" has become popular on the Internet. How does TCM view "tanning the back"? What are the precautions when drying in the sun?

Gong Yanbing said that "sunbathing" is a traditional health preservation method, which is equivalent to using the sun's irradiation and nature's yang energy to improve the body's yang energy. According to traditional Chinese medicine, the back is yang, the abdomen is yin, and there are two yang meridians in the back: the Du pulse and the foot sun bladder meridian. The Du pulse is in the center of the back, and there is an acupuncture point called the big vertebral acupoint. Dumai is the "sea of yang veins", which oversees the yang energy of the whole body, which is very beneficial to the operation of the yang energy of the whole body. The pulse has a very important impact on the smoothness and warmth of the overall meridians, including the strengthening of righteousness and the dispelling of evil. In addition, drying the back in Futian is also in line with the theory of "winter disease and summer treatment" in traditional Chinese medicine.

Who is suitable for "tanning the back"? People who are particularly afraid of cold hands and feet in winter, patients with yang deficiency or weak constitution in traditional Chinese medicine, and some people who are cold and damp are all suitable for "sunbathing the back". Of course, normal people can also maintain their health by "drying their backs", but "drying their backs" pays attention to the time period and duration.

In the current season, it is generally necessary to avoid exposure to the sun, from 8 to 10 a.m. and from 3 p.m. to 5 p.m., the ultraviolet intensity is relatively weak, and the sunlight is relatively soft, which is suitable for "sunbathing the back". However, the time of "sunbathing" should also be controlled, for example, the elderly and frail people can dry their backs for a short time, according to the feeling of the body, you can generally first dry for 15 minutes to 20 minutes, and gradually increase to 30 minutes, mainly to avoid physical discomfort caused by sun exposure, and to feel comfortable.

What kind of people are not suitable for "sunbathing"? Gong Yanbing said that patients with chronic diseases such as hypertension and skin diseases, as well as people who are prone to fire and damp heat, should still choose carefully. In the process of "tanning the back", pay attention to hydration. If you sweat a lot, you can supplement some light salt water or energy drinks. If you have symptoms of sweating profusely or even chest tightness and shortness of breath, stop drying your back immediately and seek medical attention in time.

The seasons alternate to prevent disease in advance

After the beginning of autumn, the temperature difference between day and night gradually increases. How should the public cope with the health impacts of the changing seasons, especially respiratory diseases, allergies, and cardiovascular diseases?

Wang Liping, a researcher at the Chinese Center for Disease Control and Prevention, said that the changing seasons and unpredictable weather make the human respiratory system vulnerable to invasion, and the elderly, children, the infirm and some patients with chronic underlying diseases are susceptible to respiratory infectious diseases, including influenza.

The public should maintain a healthy lifestyle, develop good hygiene habits, strengthen physical fitness, and improve immunity. Clothing should be adjusted in time according to the change of temperature, and actively vaccinated against influenza and pneumonia. Vaccines can effectively protect the elderly, children and susceptible populations, reducing the risk of infection and severe disease. The public should also do a good job of health monitoring, and when there are respiratory symptoms such as fever, runny nose, and sore throat, they should try to maintain a state of rest and seek medical attention in a timely manner according to the situation.

Wang Liping said that people with allergies should avoid contact with allergens as much as possible, such as pollen and dust mites. It is necessary to keep the room clean and hygienic, especially in the bedroom, living room and other places that are prone to dust accumulation, which are also easy to cause allergies, and should be cleaned regularly. People with allergies should be as cautious as possible to eat seafood and foods that are prone to allergies to avoid allergic reactions. In case of allergic reactions such as rashes, rashes, itchy skin, etc., it is necessary to seek medical attention in time.

Ma Changsheng, chief physician of Beijing Anzhen Hospital affiliated to Capital Medical University, said that after the beginning of autumn, the body's blood pressure will fluctuate greater. Middle-aged and elderly people should pay more attention to the prevention of cardiovascular diseases and the control of risk factors. Especially for patients with cardiovascular diseases, they should take medication regularly according to the doctor's requirements, take enough doses, and go to the outpatient clinic for re-examination in time to control blood pressure, blood lipids, and blood sugar to the ideal level. At the same time, it is necessary to develop a good lifestyle, including eating a healthy diet, exercising moderately, getting enough sleep, quitting smoking and limiting alcohol, and not sitting for long periods of time. Winters are cold, and there is also a high incidence of cardiovascular disease. However, after autumn recuperation, the risk factors can be controlled to a minimum.