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健康教育宣传栏——国家基本公共卫生服务项目免费

广州市花都区炭步镇三联村卫生站

一、起居保健

1、早卧晚起，养肾防寒 防寒固肾是冬季养生的关键

2、冬保三暖

头暖：头部暴露受寒刺激，血管会收缩，头部肌肉会紧张，易引起头痛、感冒，甚至会造成肠胃不适等。

背暖：寒冷的刺激可通过背部的穴位影响局部肌肉或传入内脏，容易促发咳嗽、落枕、腰背疼痛等症。

脚暖：一旦脚部受寒后，可反射性地引起上呼吸道粘膜内的毛细血管收缩，纤毛摆动减慢，抵抗力下降。容易使人感冒、咳嗽。

二、饮食调养

1、宜温热缓补

冬季是适宜进补的季节。适宜冬季进补的食物有：羊肉、牛肉、鸡肉、鹅肉、鸭肉、鳝鱼、核桃、栗子、红参、黄芪、红枣、党参、当归、红豆、韭菜、香菜等等。可根据个人的体质情况，选择适当的食物进补。但不宜过量或过频地进补，以免吸收不了造成浪费，又或因过补而引发其他热性疾病。

2、忌寒凉生冷

冬季过于寒凉的食物会影响脾胃的运化功能，造成胃寒胃痛或肠寒泄泻等疾病的发生。因此，冬季应少吃香蕉、西瓜、雪梨、绿豆等食物。

三、体疗养护

1、温水刷牙

冬季用35摄氏度左右的温水含漱，有利牙齿健康，还利于清除齿缝内的食物残渣和细菌，达到护牙洁齿、减少牙周炎、牙龈炎等口腔疾病的目的。

2、冷水洗脸

冬天晨起用冷水洗脸，既能改善面部血液循环，增强机体御寒能力，预防感冒、鼻炎，又可增强皮肤弹性，减少皮肤皱纹，但冷水温度不宜太低，以略高于10摄氏度为宜。

3、热水泡脚

冬季睡前用55-70摄氏度的热水泡脚，既解乏且有助睡眠，又能改善脚部血液循环，预防冻疮的发生。

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Health Education Propaganda Column - National Basic Public Health Service Items are Free
Sanlian Village Health Station, Tanbu Town, Huadu District, Guangzhou City

1. Living health care
(1). Go to bed early and get up late to nourish the kidneys and prevent cold. Preventing cold and strengthening the kidneys is the key to maintaining health in winter.
(2). Keeping three warm in winter
Keep head warm: When the head is exposed to cold stimuli, the blood vessels will contract, and the muscles of the head will be tense, which can easily cause headaches, colds, and even gastrointestinal discomfort.
Keep back warm: Cold stimulation can affect local muscles or enter internal organs through the acupoints on the back, which is easy to induce cough, stiff neck, low back pain and other symptoms.
Keep feet warm: Once the feet are cold, the capillaries in the mucosa of the upper respiratory tract can be reflexively constricted, the ciliary oscillation slows down, and the resistance decreases. It is easy to make people cold and cough.

2. The diet
(1). It should be warm and slow to supplement
Winter is the season for tonic. Foods suitable for winter tonic are: mutton, beef, chicken, goose, duck, eel, walnuts, chestnuts, red ginseng, astragalus, red dates, codonopsis, angelica, red beans, chives, coriander and so on. You can choose appropriate food tonic according to your physical condition. However, it is not advisable to take supplements too much or too frequently, so as not to be wasted due to inability to absorb, or to cause other febrile diseases due to excessive supplementation.
(2). Avoid cold and rare
Foods that are too cold in winter will affect the transportation and transformation functions of the spleen and stomach, resulting in the occurrence of diseases such as stomach cold and stomach pain or intestinal cold diarrhea. Therefore, in winter should eat less bananas, watermelon, snow pears, mung beans and some other foods.

3. Physical therapy
(1). Brush your teeth with warm water
In winter, gargle with warm water at about 35 degrees Celsius, which is good for dental health, and also helps to remove food residues and bacteria in the gap between teeth, so as to protect and clean teeth, reduce periodontitis, gingivitis and other oral diseases.
(2). Wash your face with cold water
Washing your face with cold water in the morning in winter can not only improve facial blood circulation, enhance the body's ability to keep out cold, prevent colds and rhinitis, but also enhance skin elasticity and reduce skin wrinkles, but the temperature of cold water should not be too low, and better to keep it slightly higher than 10 degrees Celsius.
3. Hot water feet bath
Soak your feet in hot water at 55-70 degrees Celsius before going to bed in winter, which not only relieves fatigue and helps you sleep, but also improves blood circulation in your feet and prevents frostbite.