Tips for spring fitness

Spring is the beginning of a year. In spring, we should pay attention to health care. Here I bring you some tips for keeping in good health in spring. Welcome to reading.

Tips for keeping fit in spring 1 1. Protecting the liver and gallbladder is the most important thing.

Spring will make some hairs in the liver and gallbladder worse. To protect the liver and gallbladder, avoid any chemicals in the environment, eat less animal oil and fried food, eat less in restaurants, stay away from inferior cooking oil, and eat 1-2 handfuls of nuts every day.

You should eat good oil, such as olive oil and oil squeezed from nuts and seeds. They are like lubricants, which make your body parts more flexible and healthy and less prone to rust. Liver qi is comfortable, and people's ligaments, tendons and joints will not be stiff.

2. Eat more bean sprouts in spring.

Bean sprouts are in a continuous growth process, in which vitamins, minerals, amino acids and other nutrients are most vividly displayed.

In the spring when everything is revived, people's bodies are also growing, and this kind of high-quality nutrition is especially needed. In addition, fresh green leafy vegetables such as lettuce and spinach, and seasonal fruits such as strawberries and cherries are also the most beneficial to health.

Step 3 do "body cleaning"

Spring is a clean season, and the body needs to be clean. Drink more juice to clear the intestines, and don't eat any sugar and caffeine for two weeks. Smoking is a good choice.

In addition, it is best to ban alcohol in spring, don't overeat, just be full at seven points, which will make your body more energetic. Wonderful recommendation: ten kinds of foods that must be eaten in spring health care.

4. The most important supplement is B vitamins.

People's brains are easily excited in spring, and B vitamins have a calming effect on the nervous system, which helps to enhance cell energy and prevent mosquito bites in spring.

In addition, calcium and magnesium supplements also help to calm the nervous system and muscles and relieve anxiety or insomnia.

Step 5 Eat a light diet

Everything recovers in spring, which makes people's appetite open, but we should pay attention not to overeat in spring, and it is best to eat lightly. Eat less spicy food and more vegetables. Wonderful recommendation: What to eat in spring? Recommend six kinds of healthy vegetables.

6, suitable for stretching exercise

Throughout the cold winter, people's bodies seem to be curled up, so the most suitable thing to do in spring is stretching to wake up the body. Young people had better do yoga, and old people can practice qigong.

7. Get enough sleep

The human body is like a machine. Only by ensuring good self-cultivation and vitality can we work better. Sleepiness in spring is a problem that many people will encounter, and lack of sleep is very harmful to the body. Therefore, we should ensure adequate sleep, so as to achieve the purpose of health care. In spring, it is best to keep the sleep time above 8 hours. The specific arrangement can be: go to bed at night 10, get up at 6: 00 in the morning, and take a lunch break for half an hour at noon 1- 1:30 to ensure effective sleep and solve the problem of spring sleep.

Spring Health Tips 2 Spring Health Tips

1, you must get enough sleep.

As we all know, staying up late is a chronic suicide. Everyone knows that staying up late is harmful to health, but many people don't pay attention to it, especially in spring, a season that needs rest and yang. If you stay up late for a long time or sleep badly, the yang in your body will be suppressed, which will lead to a series of diseases in the long run.

2. Eat some fresh fruits and vegetables

Farewell to cold and barren, many seasonal fruits and vegetables are on the market in spring. Fruits and vegetables are rich in vitamins, which are also indispensable elements for spring health preservation and human health care. If you only eat meat and don't eat fruits and vegetables, you will have a serious nutritional imbalance over time. Therefore, for friends who don't like fruits and vegetables, it is necessary to "force themselves to eat some fruits and vegetables" in spring.

You can eat strawberries and Chinese cabbage in spring. Strawberries can remove liver fire and heart fire, while Chinese cabbage is cheap, but it can clear away heat and replenish water, which is very suitable for spring.

Don't stay in the humid environment.

Compared with the cold and dry in winter, the weather in spring is relatively mild and humid. As time goes by, in the 24 solar terms, there will be more and more rainy days after the rain and after the fright, resulting in heavier moisture in the human body. At this time, everyone should not stay in a damp and dark environment for a long time, so as not to unconsciously increase the moisture in the body and increase the burden on the body.

So how should people get rid of dampness in spring? It is recommended to go outdoors to bask in the sun on sunny days. You can also open doors and windows to let fresh and dry air circulate indoors. Bedding and clothes were also moved to the open air to bask in the sun.

4. Don't make up blindly.

Some people think that if you don't have enough to eat in winter, you can continue to take supplements in spring, but experts think it is best not to do so. Chinese medicine says that the yang of the human body grows slowly in spring. If you make up blindly at this time, it is easy to "pinch" the yang, and if you don't make up for your physique, it will also cause some unnecessary troubles.

Don't eat warm food for spring tonic. If you want to take tonic, then it is recommended to take selective tonic, eat some sweet food, or eat a diet that clears away heat and promotes diuresis. This is the healthy way to eat in spring.

Matters needing attention in healthy eating in spring

Spring is the season when everything grows and everything is renewed. So how to eat nutrition in spring and how to adjust diet? It's simple. We can sum it up with such a jingle: "The weather gets warmer in spring, the diet should be light and heavy, eat more fresh vegetables, and the wine and meat are less spicy to ensure health and longevity."

1, a balanced diet.

From the perspective of dietary science, the main emphasis in spring is to keep the relative proportion of protein, vitamins, carbohydrates and minerals, to prevent overeating, and to avoid liver dysfunction and abnormal bile secretion.

2. Diet should be light.

Because in winter, the strong taste of the paste beam turns to clear temperature and light taste, the diet should be warm and avoid cold. In animal foods, we should eat less high-fat foods such as fat, because greasy foods are easy to feel full after eating, and the human body will feel tired. People with cold stomach can eat ginger properly to drive away cold and warm stomach; Patients with chronic bronchitis should fast or eat less spicy food; Asthma patients can take some ginger honey water to moisten dryness and relieve asthma. Others should not eat more irritating food, so as not to help the fire and hurt the body.

3. Drink plenty of water at ordinary times

Drinking water can increase the circulating blood volume, which is beneficial to nourishing the liver and excreting metabolic waste, and can reduce the damage of poisons to the liver. In addition, hydration is also beneficial to gland secretion, especially the secretion of digestive juice such as bile. Drinking scented tea in spring is helpful to dispel the cold evil accumulated in the body in winter, promote the hair growth of human yang, and stagnate and evacuate. Moderate drinking tea can also refresh you, but it is not advisable to drink more cold drinks in spring.

4, spring diet first raises the liver

Chinese medicine believes that nourishing yang in spring is very important for nourishing the liver. In the theory of five elements, the liver belongs to wood, corresponding to spring, which mainly rises and occurs in spring. Therefore, patients with coronary heart disease and hypertension should pay more attention to aphrodisiac in spring. Moreover, spring is the peak season for bacteria and viruses to reproduce, and the liver has the function of detoxification, which is the heaviest burden. And because people's liver qi rises, it will also cause the recurrence of old diseases. For example, the rise of liver fire in spring will make the weak lung yin more virtual, then tuberculosis will take advantage of it.

5. Eat more sweet and less sour.

Spring is coming, people should eat less sour food and more sweet food, which is good for strengthening the spleen and stomach. Chinese medicine believes that the spleen and stomach are the foundation of the day after tomorrow and the source of qi and blood transformation. Strong spleen and stomach can prolong life. Such as jujube, yam and so on.

Step 6 eat more vegetables

After winter, most people will have insufficient intake of vitamins, inorganic salts and trace elements, such as stomatitis, glossitis, angular stomatitis, night blindness and some skin diseases in spring. Therefore, with the arrival of spring and the listing of a large number of fresh vegetables, people must eat more fresh vegetables in order to have a balanced nutrition and good health.

Matters needing attention in spring health care dressing

First, spring should be "covered"

In the words of our elders, we often hear the word "spring covers the autumn". In fact, these four words imply the guiding principle of dressing in spring. Although the temperature rises in spring, it is extremely unstable. Not only is the temperature low in the morning and evening, but if there is no sun, it may be cold all day. Therefore, even people who are relatively healthy should do this word well.

Generally speaking, when the temperature is around 8 degrees Celsius, it needs to be covered, because this temperature is still relatively cold for most people. When the temperature can be kept at 65438 05 degrees Celsius, the coverage can be reduced appropriately.

In addition, everyone's physique is different. Old people and friends with weak constitution can "cover" for a few more days, while people with hot bodies can "cover" for a few less days. During the period, you must keep the number of cold-proof and warm clothes, and don't take them off at will to avoid catching a cold.

Second, the upper part is thin and the lower part is thick.

"Thin on the top and thick on the bottom" is also an important principle of dressing in spring, and its protection focuses on the back, abdomen, soles and other parts, because these parts of the body are very vulnerable to external cold. If the abdomen catches cold, it is easy to have indigestion and diarrhea, and the nerve endings in the feet are very sensitive and need protection.

For developing children and the elderly with poor physical fitness, keeping warm in the lower body is an important point that cannot be ignored. Try to wear some windproof and moisturizing shoes and socks when traveling, increase the frequency of physical exercise appropriately, make the whole body move and reduce the chance of getting sick.

Third, change clothes frequently.

In addition to suffering from various diseases caused by external cold, the human body itself is also the source of the disease. A large number of sweat glands are distributed on the surface of everyone's skin. Studies have shown that there are about 1000 sweat glands per square centimeter. These sweat glands are distributed all over the body and are important channels for sweating.

However, when people sweat, sweat will be mixed with dust, sebum secretion and epidermal desquamation and attached to the fibers of clothes. If it is not removed in time, a large number of bacteria harmful to human body will accumulate in clothes. Moreover, spring is the peak of bacterial reproduction, which is likely to pose a threat to people's health.

Benefits of spring sleeve

1, the spring sleeve can adjust the constant temperature of the human body. Generally speaking, it is healthiest to keep your body temperature at 37℃. If you take off your thick clothes too early in spring, it is easy to feel the wind and evil outside, which will lead to a drop in body temperature, thus inducing diseases, and spring covering can help us maintain our body temperature well.

2, spring cover can keep out the cold and resist disease. Spring is the season of high incidence of diseases. This is because the temperature rises in spring, and many friends will take off thick coats and other warm clothes. At this time, wind evil can easily invade the body and cause diseases, and spring covering can help people keep out the cold and prevent diseases, so spring needs proper spring covering.

3, spring cover can make you adapt to seasonal changes faster. In spring, when encountering cold air, the rising temperature will plummet. In this case, if we don't have a spring cover, it will be difficult to adapt to the change of temperature and even get sick.

3 1, insist on drinking more water every day.

Drinking more water every day can enhance the circulation speed of the body system, relieve the nervous body function, improve the early warning ability and energy consumption. In fact, another advantage of drinking water is to lose weight. If you consume 16 ounces of water every day, you can lose 5 pounds a year.

Don't cut down on clothes in a hurry.

In spring, due to the great climate change and abundant sunshine, people tend to ignore the impetuousness and cold in early spring. So it's best to wear it slowly, and don't change it into short-sleeved shorts in summer. Cold pathogens can hurt the lungs and easily lead to nasal congestion, cough and cold, especially for middle-aged and elderly people. Everyone knows that "spring covers autumn", and the degree of covering is not to sweat too much. If the weather is very hot, it is not good to have three floors inside and three floors outside, and it is not good to sweat a lot.

3, thoroughly clean, away from allergies

Spring is the season of high incidence of allergies, respiratory diseases and infectious diseases, so it is necessary to carry out a spring cleaning. General cleaning should be carried out when the weather is clear and the air is fresh. Before cleaning, open the window for ventilation, and try to use wet cleaning instead of dry cleaning to prevent indoor dust accumulation. Families with conditions can use vacuum cleaners, especially to thoroughly clean the sanitary corners under the bed, sofa and wardrobe. Bedding should also be taken outdoors to dry. Carpets and curtains should be cleaned every season.

4. Comb your hair in the morning and soak your feet at night

"On Health" said: "In March of spring, comb your hair one or two hundred times a day in the morning. When you lie down at night, put a pinch of salt in the hot soup and wash your knees until you lie down, so as to drive away wind and poison beriberi and not stagnate." In other words, combing your hair in the morning in spring and soaking your feet in light salt water at night can promote blood circulation, health care and disease prevention.

5, go to bed late and get up early, don't fall in love with bed.

Spring health should keep the habit of "going to bed late and getting up early" in sleep. Going to bed late means going to bed after 9 pm. Getting up early means getting up as soon as the sun rises, which is conducive to the growth of qi. Sleeping late is not as late as possible. You'd better go to sleep before 1 1 at night, otherwise your eyes will be red and your anger will rise the next day.

6. Advocate stretching in the morning exercise.

We advocate stretching exercise in the morning because after a night's sleep, the human body is soft and relaxed, and the blood circulation is slow. Therefore, when we wake up, we always feel lazy and weak. At this time, if we stretch our limbs, stretch our muscles hard, and take a deep breath, we will have the functions of inducing vomiting, promoting qi and blood circulation, dredging meridians and joints, and refreshing ourselves, which can relieve fatigue and wake up.

7. Get more sun and calcium

After the vernal equinox, the sunshine time gradually becomes longer. When the earth takes off its cold coat in winter, the sun shines on it warmly and softly. At this time, we should fully enjoy the health benefits brought by sunlight. There has always been a saying among the people that "it is better to take tonic if you learn to bask in the sun". It's best to go out in the sun, not through the glass.

8. "Avoid" ultraviolet rays and pay attention to sun protection.

Generally, the existence of ultraviolet rays is only thought of in hot summer. In fact, in spring, ultraviolet rays have already started to hurt the skin. Especially from noon 1 1 to 3 pm, the intensity of ultraviolet rays is much higher than you think. Ultraviolet rays can easily promote the formation of freckles and the deposition of melanin. So sun protection is very important.

9. There is a coup to resist spring sleep.

"Spring Sleepiness" makes people tired and depressed. Eat more red, yellow and dark green vegetables, such as carrots, pumpkins, tomatoes, green peppers, celery, etc., which is very beneficial to restore energy and eliminate spring sleep. The pace of life should be regular. Don't stay up for three days, go to bed early and get up late. Avoid overeating, and don't eat too much for three meals a day, otherwise the stomach will be over-inflated, and people will be easily sleepy.

10, eat more sweets.

Chinese medicine believes that "it is advisable to save acid and delete sweetness in spring to nourish the spleen." That's because when the liver qi is strong in spring, it will affect the spleen, so it is difficult to show the weakness of the spleen and stomach in spring; Eating more sour food will make the liver function high. Therefore, in the spring diet maintenance, it is advisable to choose spicy and warm products and avoid acidity. Warm and sweet food: glutinous rice, black rice, sorghum, oats and other cereals; Pumpkin, lentils, red dates, longan, walnuts, chestnuts and other fruits and vegetables; Meat such as beef, crucian carp, perch and eel.

1 1. Eat out as little as possible.

Eating at home is much cleaner than the food outside. Especially in spring, a new type of avian influenza H9N2 virus appeared. Recently, we must eat less poultry food outside, such as chickens and ducks, because the source is unknown and there is no quarantine, so it is easy to get infected with the virus.

12, start the engine of the engine block.

In winter, human metabolism slows down and yang drops. When the flowers bloom in spring, it can just replenish the body's yang. Getting up early to exercise, relaxing muscles and activating collaterals is also one of the ways to maintain the liver. Spring is sunny and full of flowers, which is most suitable for flower viewing and sightseeing with family and friends. Need to be reminded that outdoor activities should pay attention to safety, and it is best to go hand in hand. Patients with chronic diseases and the elderly should climb mountains and ride bicycles according to their abilities, and people with allergies should take protective measures.

13, avoid humid environment.

The air in spring is humid. If you live in a humid and cold environment for a long time, it is easy to cause moisture to invade your body. So you should first reduce your exposure to humid environment in your daily life, especially those who are sensitive to humidity. Try to go out as little as possible in rainy days, and don't wear wet clothes. And dry the water and hair in time after taking a shower. In order to keep the room as dry as possible, you can turn on the fan and air conditioner and use these appliances to keep the air convection.

14, foggy days are not suitable for exercise.

With the coming of spring, more and more people join the craze of sports, but foggy days are not suitable for sports. Fog beads contain a lot of harmful substances, such as dust and pathogenic microorganisms. Due to the increase of breathing ability during exercise, the lungs are bound to inhale more harmful substances.

15, keep a good mood

Keeping in good health in spring should conform to the characteristics that the sun is god and everything is born in spring, and pay attention to the spirit of protecting the sun, focusing on the word "health". According to the nature, spring belongs to wood, corresponding to liver. In spring, when liver yang is hyperactive, you should be irritable and be open-minded and harmonious. A good mood helps to nourish the liver. Depression will lead to stagnation of liver-qi, affect the function of soothing the liver and relieving depression, and also cause dysfunction of neuroendocrine system and decreased immunity, which will easily lead to mental illness, liver disease, cardiovascular and cerebrovascular diseases and so on. So, don't be angry in spring.

16, allergic people had better stay away from pollen.

In spring, go to places where flowers are in full bloom as little as possible to avoid contact with pollen. It is best to wear a scarf when going out, and avoid contact with catkins or poplars. It is best to wear a mask when going out in windy weather. It is best not to go out when the air quality is poor (such as dust, floating dust or cloudy weather), and you should also carry emergency medicine with you when going out. If you want to exercise outdoors, you'd better choose the morning or when the air is better after the rain.

In February, the grass grows and the warblers fly, and the willows are drunk with spring smoke. In spring, the spirit of the sun rises, which is the season of recovery of all things, full of vitality and vitality everywhere. People should conform to the characteristics of spring, go to bed early and get up early, live a regular life, exercise properly, be broad-minded and be mentally and emotionally comfortable. At the same time, we should also pay attention to diet to adapt to the weather and achieve the purpose of health care. So, how to keep in good health in spring? How to adjust diet and exercise?

Keeping in good health in spring focuses on nourishing the liver.

Yang in spring and summer, Yin in autumn and winter ". In the theory of five elements, the liver belongs to wood, which corresponds to spring, and it is mainly ascending, and it likes openness and hates depression. Therefore, nourishing the liver is to regulate emotions first.

Modern medical research shows that bad mood can easily lead to stagnation of liver-qi, dysfunction of neuroendocrine system and decline of immune function, which can easily lead to psychosis, liver disease, cardiovascular and cerebrovascular diseases and infectious diseases. Therefore, we should pay attention to emotional health and maintain an optimistic and cheerful mood in spring. Pay attention to comprehensive nutrition in diet and eat on time; Fresh and ripe fruits are good for health.

Preserve acid, sweeten and nourish temper.

According to Fang, the spring diet should be "sour and sweet to nourish the temper". Liver fire is strong in spring, and eating more acidic food will make liver fire excited and damage the spleen and stomach. At this time, it is advisable to eat more sweet foods rich in protein, vitamins and minerals, such as lean meat, eggs, milk, honey, bean products, fresh vegetables, fruits, etc., which are conducive to dispelling cold and evil spirits and strengthening yang.

Have a light diet and drink plenty of boiled water.

From the thick taste in winter to the light diet, the diet should be warm and avoid cold. In animal foods, we should eat less high-fat foods such as fat meat, because greasy foods are prone to satiety and fatigue. People with cold stomach can often eat ginger to drive away cold and warm stomach; Asthma patients can take some ginger honey water to moisten dryness and relieve asthma; Patients with chronic bronchitis should fast or eat less spicy food. Others should not eat more spicy and pungent foods to avoid getting angry.

Drinking water can increase the circulating blood volume, help nourish the liver and excrete metabolic waste, and reduce the damage of poisons to the liver. In addition, hydration is also beneficial to gland secretion, especially the secretion of digestive juice such as bile. Drinking scented tea in spring helps to dispel the cold evil accumulated in the body in winter, promote the rise of human yang, and stagnate and evacuate. Drinking tea in moderation can also refresh you.

Eat more vegetables and use more fungi.

After a long winter, most people will have insufficient intake of vitamins, inorganic salts and trace elements, such as stomatitis, angular stomatitis, glossitis, night blindness and some skin diseases in spring. Therefore, with the arrival of spring and the listing of a large number of fresh vegetables, people must eat more fresh vegetables and some edible fungi, such as auricularia auricula, tremella, mushrooms and shiitake mushrooms. Spring is a time of frequent viruses, and many viruses will enter your body. Eating more edible fungi can increase your anti-virus ability, thus achieving balanced nutrition and good health.

Proper exercise enhances physical fitness.

Wang reminded that while paying attention to diet and health care, we must not ignore physical exercise. In spring, the trees are full of flowers and the air is fresh, which is a good opportunity to adopt natural qi to raise yang, and "moving" is the most important part of raising yang. For example, walking, jogging, doing exercises, ball games and so on. Or go to the suburbs or scenic spots for a spring outing, which can not only broaden your mind and nourish your mood, but also make your blood flow smooth, stagnate and evacuate, improve your cardiopulmonary function and strengthen your body and prevent diseases.

Adapt to the climate and keep pace with the times.

Spring is warm and cold, and the climate is changeable. Keep warm and cold to avoid depressing the spirit of the sun. "Spring covers and autumn freezes" is a health care experience that adapts to the climate. Because the climate in spring is changeable, cold and hot, people wear winter clothes for a whole winter, so their metabolic function is weak and they can't adjust their body temperature quickly. If you wear thin clothes, you will be easily infected with diseases and endanger your health with a little negligence. In particular, middle-aged and elderly people suffering from hypertension and heart disease should pay more attention to cold and warmth to prevent diseases such as stroke and myocardial infarction.