Winter is coming, and on a park bench, two old friends meet. One touched his knee and sighed: "As soon as this heavy snow season arrives, my knee hurts, and it is really a difficult winter." Another nodded in agreement: "Yes, I always feel that my body is not as good as before in winter, and I am in that mood, and I am more and more prone to feel depressed." ”
The arrival of cold air not only brings cold, but also comes with physical and psychological challenges. Many middle-aged and elderly people feel unwell during this season, and their mood is not happy. So, how can we effectively deal with these challenges brought about by the heavy snow solar term?
As the heavy snow season approaches, strengthening physical fitness becomes the key to resisting the cold. Proper exercise and a balanced diet are the two core strategies.
Appropriate indoor exercise: Stay active
Indoor exercises, such as tai chi and yoga, are ideal for middle-aged and older adults. Studies have shown that Tai Chi not only strengthens muscles, but also helps improve balance and prevent falls. Xi Tai Chi a few times a week will make you feel more flexible and your joint pain will be reduced. Yoga helps to relax the body and mind and improve sleep quality.
Balanced diet: Warmth inside the body
In winter, the diet is mainly warm, and walnuts, red dates, and mutton are excellent choices。Walnuts are rich in unsaturated fatty acids, which are great for heart healthJujube can enhance immunity and prevent colds;Mutton is a good winter tonic, which can warm the body and improve cold resistance. A nutritious meal made from these ingredients is not only delicious, but also brings warmth and vitality to the body.
Scientific Nutrition: A Shield Against the Cold
In cold weather, the body's need for vitamin D and calcium increases. Spending time in the sun is a natural way to replenish vitamin D, but calcium-rich foods such as milk and soy products should not be ignored. Scientific nutritional supplementation is an important guarantee for health in winter.
Winter is not only a time when your body needs extra care, but your mental health is just as important. As the hours of daylight decrease, many middle-aged and older adults may feel depressed and even experience seasonal mood swings. At this time, it is particularly important to maintain a good mental state.
The art of relieving seasonal mood swings
Scientific studies have shown that light exercise, such as walking or simple household activities, can significantly increase levels of serotonin, a neurotransmitter that improves mood. Therefore, simple daily activities such as tidying up the garden at home and taking short walks can not only help your health, but also be an effective means of boosting your mood. In addition,One study noted that listening** reduces stress and improves mood. Choosing your favorite ** and relaxing your mind is a simple and effective way.
The importance of social interaction
Loneliness is especially pronounced in winter. Maintaining regular contact with family and friends can be an effective way to alleviate this feeling. A **, a letter, or even a short message can make people feel warm and cared for. In addition,Participating in community activities or interest groups and connecting with like-minded people can enhance social connections and enhance well-being.
Sleep quality: the key to winter
A good night's sleep is essential for mental health。The cold of winter may affect the quality of sleep. Keeping your bedroom warm and cosy and avoiding too much stimulating food or drink at night is key to ensuring a good night's sleep. And a study on sleep showed that reading relaxing books at night helped the brain relax, which in turn promoted falling asleep.