4 health tips to ward off winter illnesses

Nourishing health through eating, exercise, sleeping and mental habits can help improve resistance, nourish yang energy, and prevent disease.

According to traditional medicine, health preservation is a harmonious combination of four aspects: lifestyle, diet, mental attitude and exercise. An important part of the health preservation rule is to adapt to the yin and yang of the four seasons to prevent disease.

Doctor Bui Huy Can, University of Medicine and Pharmacy Hospital, Ho Chi Minh City - Branch 3 said that in winter, the yang energy of heaven and earth weakens, all things are hidden. Many animals and plants are almost in a state of hibernation, preparing for spring to grow and develop. Therefore, health preservation in winter requires resistance to cold, storage of essence, and nourishment of yin. Rest moderately, exercise without sweating too much, and prevention of colds must be reasonable and not excessive.

Doctor Can suggests some health care methods below to help improve resistance and fight diseases.

Nutrition in eating

Maintain adequate hydration

In winter, the amount of water excreted by the body through sweat and urine decreases, but the cells that nourish the brain and other organs in the body function normally, the body still needs to be provided with the necessary amount of water to ensure the metabolism. Therefore, it is recommended to provide about 1.5 to 2 liters of water to the body every day.

Choosing the right food

Winter health care focuses on scientific body nourishment. People with yang deficiency should choose to eat a lot of protein, animal meat such as beef, chicken, goat...

People with both qi and blood deficiency can eat goose, duck, black chicken... Should not eat raw or cold foods that damage yang energy.

Eating hot porridge in the morning and eating less in the evening is the best way to protect the stomach. Porridges such as red date sticky rice porridge, eight treasure porridge, and millet porridge are the most suitable.

You can also eat longan porridge to nourish the mind and calm the nerves, chrysanthemum porridge to help brighten the eyes and cool the body, crucian carp porridge to nourish the stomach, porridge to nourish the spleen and internal organs, sesame porridge to nourish essence and yin, walnut porridge to nourish yin and strengthen essence, red apple porridge to nourish qi and yin, white fungus porridge to nourish the lungs, radish porridge to help reduce phlegm...

However, eating and drinking must depend on the body, habits and dosage to be used in moderation, avoid overusing food, which is harmful to health.

Regarding the use of supplements, you should also follow your doctor's instructions. Each case will have its own method of taking medication.

Health care in exercise and training

In winter, you should exercise moderately to sweat less and improve your health. You should combine both active and passive activities, running or doing exercises until you sweat a little. If you sweat a lot, it will damage the Qi in your body, which is against the health care principle of "autumn and winter nourish yin".

In cold winter, chronic diseases are prone to relapse or become more severe, so pay attention to keeping warm, especially to prevent the stimulation of strong winds and cold air on the body.

In winter, exercising should combine both active and passive activities. Running or doing exercises until you sweat a little is enough. Photo: Freepik — In winter, exercise should combine both active and passive exercise, running or doing exercises until you sweat a little. Photo: *Freepik*

Health care for sleep, rest and warmth

Sleeping early helps to nourish the body's yang energy, and waking up late helps to strengthen the body's yin essence. Therefore, winter health care requires ensuring adequate sleep, which is beneficial for storing the body's necessary energy.

In winter, the level of air pollution in the room is higher than outside, so remember to open the windows often to let the air circulate, clean, and help the mind stay alert. However, you should avoid cold wind blowing into the room and wear thick, warm clothes to avoid catching a cold.

Besides, keeping your feet healthy is the way to maintain your health. Persistently soak your feet in warm water every day, it is best to combine it with massaging the acupoints on both feet. Every day, you should persistently walk for at least 30 minutes. In the morning and evening, persistently massage the soles of your feet to promote blood circulation.

Nourishing the spirit

The cold weather in winter can easily make you feel down. The best way is to choose some physical activities that are suitable for your health, such as jogging, dancing, volleyball, badminton...

These activities are the best medicine to relieve sadness, helping you regain a refreshing spirit for the following days.

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