Practice a healthy lifestyle.
Actively respond to severe cold weather.
Recently, the temperature has plummeted, and the menacing cold air has caught people off guard. The Chinese Center for Disease Control and Prevention recently issued a health reminder, reminding the public that the public should strengthen their warmth protection and beware of health hazards caused by the sudden drop in temperature.
The elderly, pregnant women, infants and young children, patients with chronic diseases such as cardiovascular and cerebrovascular diseases (hypertension, stroke, coronary heart disease, etc.), respiratory diseases, and people who work or do activities outdoors for a long time are susceptible to cold weather and are vulnerable groups in cold weather and need special attention.
When temperatures plummet, vulnerable people try to go out as much as possible.
Healthy. 
Kangkang. Having a healthy lifestyle in cold weather can help us cope with it!
Healthy lifestyle
Healthy lifestyle refers to the behavior pattern adopted by individuals or groups to achieve the best health goals of the whole life cycle, which has obvious characteristics of the times, regions and people, mainly including reasonable diet, regular exercise, quitting smoking and limiting alcohol, psychological balance, good sleep, active social interaction, active learning and Xi.
Get around
Keep warm and cold, and keep the cold book
Keep an eye on the weather
The cold wave is a process and may last from a few days to more than ten days, so we should take the initiative to pay attention to the weather forecast and the cold wave news or warning changes issued by relevant departments, so as to take the necessary protective measures in time.
Strengthen personal protection
The public should pay attention to strengthening indoor and self-thermal protection, change thick clothing, such as cotton pants, and wear protective equipment such as hats, masks, scarves, gloves, etc. At the same time, reduce outdoor activities and avoid direct contact with cold air as much as possible to reduce the health hazards caused by sudden temperature drops.
Sensitive groups are protected from the cold and keep warm
The sudden drop in temperature in winter has the greatest and most obvious impact on the elderly, pregnant women, infants and young children, patients with chronic diseases such as cardiovascular and cerebrovascular diseases, respiratory diseases, and people who work outdoors for a long time. Sensitive people should pay more attention to the health protection of cold wave weather: while adding cotton clothes and pants to keep warm, especially pay attention to the head, chest and back, neck and limbs to keep warm;Minimize going out;When you must go out, you should take measures to keep warm.
Sleep
Don't be tired, don't stay up late, go to bed early and get up early
Not staying up late, going to bed early and waking up early, and maintaining sufficient sleep time can not only help us recover our own state to cope with our usual work and life, but also improve our body's immunity and fight against common winter respiratory diseases such as colds. The recommended amount of sleep for adults is 7 to 8 hours, and 6 hours is the bottom line for health.
In winter, the days are shortened and the nights increase, and the elderly, pregnant women, infants and young children, and patients with chronic diseases such as cardiovascular and cerebrovascular diseases (hypertension, stroke, coronary heart disease, etc.), respiratory diseases can appropriately extend their sleep time, and it is best to wait for the sun to come out before getting up, so as to avoid colds, coughs, asthma and other respiratory diseases caused by cold. Keep in mind that getting up slowly, the body's vascular strain is the worst in the morning, and sudden activity is easy to cause cardiovascular and cerebrovascular diseases, so you should wake up in the morning and recuperate for 5 minutes before getting up and moving.
Diet
The light diet is high in protein, and the vegetables and fruits are nutritious
Make sure you drink plenty of fluids
Increase low-fat and high-protein foods appropriately
Increasing the intake of red meat such as lean pigs, cattle and sheep with relatively little fat not only avoids excessive fat accumulation, but also replenishes heme iron, which is easily absorbed by the body. Studies have shown that heme iron helps to increase the body's ability to withstand cold. Attention should be paid to balanced nutrition when taking supplements, less oil, less salt, low sugar, low fat, not too greasy and not overeating, and the amount of meat eaten every day should be controlled within 100 grams. Try to diversify the diet, milk, soybeans and their products are also good for high-quality protein**, it is recommended to drink 300 grams of milk every day, and eat soybeans and soy products 3-4 times a week.
Eat fruits and vegetables every day
Choose more vegetables and fruits with high water content, such as fresh fruits such as pear, citrus, apple, kiwifruit, grapefruit, cabbage, lotus root, zucchini, white radish, carrot, winter melon, spinach, rape, celery, shiitake mushroom, winter bamboo shoots, baby cabbage and other fresh vegetables to supplement nutrition and water, moisten the throat and clear the throat, eliminate appetite and appetize, and reduce the probability of respiratory diseases due to dryness.
Make sure you drink plenty of fluids
Before morning exercise and before going to bed at night, it is best to drink a glass of warm water, and you should also pay attention to drinking more warm water to dilute the blood and reduce viscosity. In mild climates, adult men with low levels of physical activity drink 1700ml of water per day, and adult females drink 1500ml of water per day.
Exercise
Exercise in moderation to increase muscle strength
Improves balance
Maintain low- to moderate-intensity aerobic exercise
Winter exercise should reduce high-intensity exercise, and focus on mode- and low-intensity aerobic exercise. Aerobic endurance exercises can be selected for sports such as walking, jogging, long-distance slow swimming, dancing, freehand gymnastics and other low-intensity, long-term exercises.
The Chinese Physical Activity Guidelines recommend adults:
150 300 minutes of moderate-intensity or 75-150-minute vigorous-intensity aerobic activity, or an equivalent combination of moderate-intensity and vigorous-intensity aerobic activity, per week;
Muscle strength Xi at least 2 days a week
Maintain your daily physical activity and increase your activity.
Strengthens muscles and improves balance
In the process of medium and low-intensity aerobic exercise, resistance strength training and flexibility training can be interspersed to coordinate and cooperate with the exercise to enhance muscle strength and improve body balance. If outdoor activities are not suitable for winter activities, indoor exercises such as Baduanjin, Tai Chi and Wufowl Opera can be preferred, and the muscles can be exercised in the process of completing various movements, which is beneficial to improving the unique problems of the elderly, such as decreased strength, bone loss, degenerative changes in bones and joints, and falls.
Keep warm and warm up during outdoor exercise
Winter sports should be done when the sun is shining, avoid doing it too early or too late, and the best time of day in winter is between 2 p.m. and 7 p.m. When exercising outdoors, it is necessary to pay attention to the warmth of the head and limbs to prevent the head from suddenly being cold, which can easily lead to vasoconstriction and spasm, and increase the risk of cardiovascular and cerebrovascular diseases.
In addition, in severe cold weather, blood vessels are constricted, blood circulation is not smooth, muscles and ligaments are also tight, and the warm-up time should be fully controlled before exercise, and the warm-up time is best controlled at 15 to 25 minutes. Exercise intervals should be appropriately shortened, and try to avoid being in cold air for long periods of time.
Psychological
Enhance self-management awareness and maintain a positive attitude
The cold weather and short sunshine hours in winter will affect our mood, and the mood is optimistic and full of energy, which helps to increase resistance, and vice versa, it is easy to lead to the occurrence of diseases. Maintain a positive attitude and avoid being overly emotional, tired, anxious, depressed, etc. Older people should participate in group activities, find social support, stay in touch with friends, family or community interest groups, and develop an optimistic attitude.
Everyone should be the first person responsible for their own health, and when they cannot solve psychological problems, they should take the initiative to seek help from professionals, and actively adjust their mentality through the guidance of psychologists.
Focus on key populations
Practice a healthy lifestyle and respond positively to respiratory diseases
The cold air in winter can dry out the local mucosa of the nasopharynx, resulting in small ruptures, and viruses and bacteria are easy to take advantage of the weakness, resulting in a high incidence of respiratory diseases. A sudden drop in temperature can induce exacerbations of diseases such as asthma. In winter, respiratory diseases enter a period of high incidence, and healthy lifestyles should be practiced to actively deal with respiratory diseases
Reduce to crowded places
In crowded or closed places such as airports, stations, public transportation, and farmers' markets, masks should be worn in a standardized manner, personal hygiene should be paid attention to, and Xi hands should be avoided as much as possible to directly contact the eyes, nose or mouth. For key populations such as the elderly, patients with underlying diseases, and children, they should avoid or avoid going to crowded places as much as possible to reduce the risk of infection.
Get vaccinated up to date
Influenza vaccination is an effective means of preventing influenza and reducing influenza-related severe disease and death. Children and the elderly who are susceptible to respiratory diseases should avoid going out to public places, and those who have the conditions can be vaccinated against influenza and pneumonia at the turn of autumn and winter.
Practice a healthy lifestyle.
In daily life, it is necessary to maintain sufficient sleep, adequate nutrition, and appropriate physical exercise to enhance physical fitness and improve body resistance. When coughing or sneezing, cover your mouth and nose with a tissue, towel, or elbow;Wash your hands or perform hand hygiene after touching public facilities such as elevator buttons and door handles, and after coughing or sneezing.
Do a good job of self-health monitoring
If you have symptoms of respiratory infection such as fever, sore throat, cough, etc., it is recommended to rest at home as much as possible. Once the physical discomfort worsens, it is necessary to go to the hospital for treatment in time.
References:
1] How to prevent cardiovascular and cerebrovascular diseases in winter?Expert support.
2] The official website of the General Administration of Sports of China: low-intensity exercise in winter fitness is the first choice.
3] Winter Healthy Life Guide, from head to toe, food and clothing, we give you all-inclusive!
4] Winter for the elderly: prevent six kinds of "winter diseases of old age".
5] In the cold winter, why are there gastrointestinal problems?
6] Cool down You must have this knowledge
7] Tremble!The strongest cold wave this winter is coming, and the "cotton pants warning" sounds.
8] Is it still too late to get vaccinated during the flu season?How to prevent respiratory diseases in daily life ......The authoritative answer is here!
Manuscript**: Healthy Lifestyles for All Initiative.
Co-ordinator: Chen Xiaoyu, Liu Jie.