With the change of season, the autumn wind gradually rises, not only brings a cool breath, but also quietly carries the threat of cold virus. Autumn, as the transition period between summer and winter, the temperature fluctuates greatly, the air humidity decreases, the human immunity is susceptible, and it is the high incidence season of respiratory diseases such as colds. Therefore, mastering the knowledge of autumn prevention of colds is crucial to maintaining the health of individuals and their families. Jinming Yu Hospital from the diet recuperation, daily life and rest, exercise, environmental health and psychological adjustment of five aspects, for your comprehensive analysis of the fall cold health protection strategy.
Diet nourishing: moisten lung nourishing Yin, enhance immunity
Eat more dry food
Autumn is dry, easy to hurt the lung, should eat more with nourishing Yin and moistening the lung, water and thirst effect of food, such as pear, lily, tremella, honey, radish and so on. These foods can not only relieve the discomfort caused by autumn dryness, but also enhance the resistance of respiratory mucosa and reduce the chance of cold virus invasion.
Balanced diet
Ensuring a balanced diet is the key to boosting immunity. The autumn diet should be rich in protein, vitamins and trace elements, such as lean meat, fish, eggs, fresh vegetables and fruits. At the same time, reduce the intake of spicy and greasy food, so as not to aggravate the body heat, affecting health.
Drink more water and less alcohol
Autumn is dry, the human body is easy to lack water, maintaining adequate water intake helps to maintain body fluid balance, promote metabolism, and accelerate the excretion of toxins in the body. It is recommended to drink no less than 1500 ml of water a day, and try to avoid alcohol, because alcohol can weaken the immune system and increase the risk of colds.
Daily life and rest: conform to nature, regular life
1. Get enough sleep
Good sleep is an important period for the body to repair and restore physical strength, and it is also the key to strengthening immunity. Autumn should comply with the laws of nature, go to bed early and get up early to ensure adequate sleep time. It is generally recommended that adults sleep 7-9 hours per night to ensure that the body is well-rested.
2. Keep warm and cold
Autumn morning and evening temperature difference is large, should promptly add clothes to keep warm, avoid cold. Especially the parts of the neck, waist and feet that are vulnerable to the invasion of cold evil, but also to do warm measures. At the same time, avoid staying in the air-conditioned room for a long time, so as to avoid the indoor and outdoor temperature difference is too large to cause colds.
3. Get regular sleep and avoid staying up late
Staying up late for a long time will disrupt the body's biological clock, affect the normal operation of the endocrine system and the immune system, thereby reducing the body's resistance. Therefore, autumn should develop regular work and rest habits to avoid staying up late and overwork.
Exercise: enhance physical fitness, improve disease resistance
1. Choose the right type of exercise
Autumn has a pleasant climate and is a good time for outdoor sports. Choose the right way of exercise according to your physique and interests, such as walking, jogging, cycling, yoga, tai chi, etc. These exercises can not only enhance physical fitness, but also pleasant mood, help prevent colds.
2. Keep exercising, in moderation
Exercise to persevere, but also pay attention to the right amount. Excessive exercise can lead to fatigue and lower immunity. Moderate intensity exercise is recommended 3-5 times a week, lasting 30-60 minutes each time.
3. Keep warm after exercise
After exercise, the body is easy to sweat, the pores are open, and if it is attacked by the cold wind, it is easy to cause a cold. Therefore, it is necessary to dry sweat in time after exercise, wear warm clothes, and avoid cold.
Environmental hygiene: Clean ventilation to reduce virus transmission
1. Clean your home environment regularly
Keeping the home environment clean and hygienic is one of the important measures to prevent colds. Clean your house regularly to remove dust and trash to reduce the growth of viruses and bacteria. At the same time, pay attention to the ventilation of Windows, keep indoor air circulation, and reduce the risk of virus transmission.
2. Pay attention to personal hygiene
Washing hands frequently is one of the basic measures to prevent colds. Wash your hands promptly after using the toilet before meals, after going out and coming into contact with public goods to reduce the spread of viruses and bacteria. In addition, it is necessary to avoid touching mucosal parts such as mouth, nose and eyes with hands to prevent virus invasion.
3. Reduce time spent in public places
Autumn is the high incidence season of respiratory diseases such as colds, and public places such as shopping malls, supermarkets, cinemas and other crowded places with poor air circulation are easy to become hotbeds for virus transmission. Therefore, the time spent at these sites should be minimized to reduce the risk of infection.
Psychological adjustment: maintain pleasure, enhance immunity
1. Positive attitude and positive response
Keeping an optimistic attitude is one of the important factors in preventing colds. When facing the pressure and challenges in life, we should learn to respond positively and adjust our emotional state. You can relax and relieve stress by listening to music, reading, and traveling.
2. Socialize to avoid loneliness
Humans are social animals, and moderate social activity can help alleviate loneliness and enhance a sense of belonging and happiness. In the pleasant season of autumn, you may want to take a walk, climb a mountain or have a dinner and chat with a few friends to enjoy a good time.
3. Seek professional help
If you feel low mood or anxiety and other psychological problems are difficult to self-regulate, you should seek the help of professional psychological counselors in time. Professional psychological counseling and treatment can effectively alleviate the impact of negative emotions on physical health.
The prevention of cold in autumn needs to start from many aspects, including diet and recuperation, daily living and rest, exercise, environmental health and psychological adjustment. Only comprehensive protection can effectively reduce the risk of respiratory diseases such as colds.
As a second-level general hospital, Jinming Yu Hospital integrates medical treatment, prevention, health care, rehabilitation, elderly care management and maintenance, with internal medicine, surgery, gynecology, ophthalmology, stomatology, laboratory, ultrasound, radiology and other departments. With the leading high-end medical equipment, but also has an excellent team of experts. The physical examination center of the hospital has comfortable environment, convenient process, strict control of the quality of the inspection by the expert team, and intimate post-inspection tracking service. We will earnestly carry out accurate inspections, focus on screening for non-sick and asymptomatic diseases, and escort the health and well-being of the people. In the future, let us work together to meet every beautiful tomorrow with a healthy body!