Summer health strategy
Summer in China refers to the beginning of Lixia and the end of Liqiu, including the six solar terms of Lixia, Xiaoman, Miscanthus, Summer Solstice, Xiaoshu and Dashu, which is equivalent to the fourth, fifth and June of the lunar calendar. Summer is the season with the strongest yang, and the climate is hot and vigorous. Summer health care focuses on dietary conditioning, but also to maintain a happy and stable emotions, avoid great sorrow and joy, so as not to let the heat help heat, add fuel to the fire.
The hot summer weather is the season with the most physical exertion. Due to excessive sweating, reduced body moisture, and increased body temperature, the body's demand for nutrients such as protein, vitamins, inorganic salts, and water increases.
Appropriate increase sour food:
Summer sweat is easy to hurt the yin and lose fluid, acid consumption can condense sweat and stop diarrhea. Common sour foods include tomato, lemon, hawthorn, plum, grape, kiwi, pineapple, mango, etc. It is advisable to add a little vinegar in the preparation of dishes to not only increase the flavor, but also have the functions of sterilization, appetite increase and vitamin C protection.
Appropriate increase bitter food:
Bitter food is not delicious. Many people do not like it, but it is a healthy food in summer. The alkaloids contained in bitter-tasting foods help cool down heat, promote blood circulation, and relax blood vessels. Common bitter foods include bitter gourd, bitter bamboo shoots, fennel, lettuce, celery, lettuce, almonds and so on. In addition, drinking bitter beverages such as beer, light tea, coffee, cocoa, etc., can eliminate the internal troubles of the body, and also help to increase appetite, spleen and stomach. However, eating bitter foods also varies from person to person. Generally speaking, the spleen and stomach of the elderly and children are weak, so it is not suitable to eat too much bitter food.
Eat more light foods:
The summer diet should be based on the principles of clearing and nourishing the spleen and removing heat and dampness. Eat more fresh vegetables and fruits, which can not only supplement micronutrients, but also relieve heat. The essence of lightness is less oil, and it is by no means non-sticky. Therefore, the intake of protein should also be ensured in summer, especially high-quality protein such as fish, shrimp, lean meat, eggs, milk, etc. accounts for half of the total protein. You can drink more heat-reducing porridge, such as mung bean porridge, lotus leaf porridge, lotus seed porridge, mint porridge and so on.
Don't forget to add salt and potassium:
In summer, if you sweat more, the body loses more salt, so you should pay attention to properly add salty food. In addition, excessive sweating will also lead to the loss of potassium ions in the body, prone to fatigue and decreased appetite, so eat more fresh vegetables and fruits such as bananas, lychees, strawberries, apricots, celery, edamame, green onions, Helps ensure adequate potassium in the body.
Pay attention to vitamin supplements:
In summer, there is a lot of sweating. In addition to the loss of inorganic salts, it is also easy to lose vitamins. In particular, you should pay attention to the supplement of vitamin B1, vitamin B2 and vitamin C and other water-soluble vitamins. The main food sources of vitamin B1 are brown rice, wheat germ, pork, etc. The main food sources of vitamin B2 are milk, cheese, green vegetables, etc .; the main food sources of vitamin C are fresh vegetables and fruits.
It is best to drink plain boiled water and develop the habit of drinking regularly, do not wait until you are thirsty. Drinking a glass of water 1 hour before a meal can help relieve gastrointestinal dehydration, promote gastrointestinal motility, increase appetite, and will not affect the digestion of food due to excessive dilution of stomach acid.
In summer, the human body consumes a lot of energy, and exercise must master the time and intensity. Exercise in the morning should not be too early, so as not to affect normal sleep; exercise time should not be too long to avoid excessive energy consumption; exercise intensity should not be too large, it is recommended to use aerobic exercises such as jogging, brisk walking, aerobics, swimming, yoga, etc. Do not drink cold drinks to cool down immediately after exercise, because drinking cold drinks in the case of high body temperature can damage the stomach. The best drink after exercise is warm saline, which can be consumed multiple times in small amounts.
It is hot and dry in summer, and maintaining a suitable ambient temperature and humidity is good for sleep. It is better to control the temperature at 20 ℃ -24 ℃ and the humidity at 50% -70%. Sleep time is preferably 6.5-8 hours, too long or too short is not good. For people with low sleep quality at night, a short nap can be used as a compensation, but the best time for nap is about 0.5-1 hour, not too long.
Common sense of heatstroke prevention
The summer is extremely hot, and it is easy to appear irritable and uneasy. Summer mental health mainly refers to the cultivation of the mind, and subjective meditation should not be ignored. You can listen to some soothing music and proper morning exercises to avoid irritability and anger.