别人过的冬天，你体会一下

Cold nose allergies Click on these acupuncture points

Cold nose allergies Click on these acupuncture points

These days, the temperature plummeted, and the "old rhinitis" nose began to have various symptoms. At this time, it is better to try Chinese medicine acupressure. Director Zhou Wei of the Nursing Department of the Southern Hospital of Integrated Traditional Chinese and Western Medicine introduced a few simple techniques to everyone.

Yingxiang Point: The position is next to the midpoint of the outer edge of the nose, when it is in the nasolabial groove. Use your fingers to knead your nose for 5 minutes from top to bottom on both sides of the nose. Push your fingers to 36 to 100 points every day. At the same time, you can use nasal oil to drip your nose every day.

Yintang position: between the two eyebrows, press 50 times a day.

Shoulder hole: Two hands crossed shoulders, the middle finger tip down, grab the shoulders on both sides by hand and pull up 30 times a day, 50 times a day.

Back rubbing: rubbing back and forth on the upper back with your palm, and feeling the skin is hot.

The above massage techniques are done once a day, 10 times for a course of treatment.

Zhou Wei reminded that patients with allergic rhinitis should avoid eating cold drinks, especially when it is cold, too cold food will reduce immunity and lead to respiratory allergies. At the same time, irritating foods can easily irritate the respiratory mucosa; foods that are allergic to beef, mutton, seafood, etc. should also be cautious. You can eat more foods containing vitamin C and vitamin A, such as spinach, Chinese cabbage, Chinese cabbage, white radish and so on. When the weather is cold, it is also beneficial to add warm food such as ginger, garlic, leeks and parsley to the food.

Patients can also try this hot and anti-inflammatory, detoxification overnight meal:

Loofah vine

Production method: Take 3~5g of loofah vine near the root, wash it, cut 60g of pork lean meat, cook the soup in the wok until cooked, add a little salt to taste, drink soup to eat meat, five times for a course of treatment, use 1 to 3 courses of treatment.

A few points to pay attention to daily care:

1. The living environment is clean and free of dust and chemical gases.

2. Timely treatment of related diseases, such as nasal septum deviation, tonsillitis, sinusitis and so on.

3. Strengthen exercise, enhance the body's immunity, and improve the ability to adapt to allergic substances.

4. Use nasal mucosal contraction with caution, especially for long-term uninterrupted use (such as dripping nose, ephedrine, furosemide nasal drops, etc.).

5. When the weather is cold, be sure to keep warm to avoid colds.

6. Correct bad habits. Digging your nose, pulling nose hair or cutting nose hair will be very unfavorable to the nose. Damage to the nasal hair and nasal mucosa will not only cause suppurative infection in the nasal cavity, but also cause intracranial and ear diseases.

Uncover the six anecdotes of the body

Uncover the six anecdotes of the body

Recently, physiologists have answered some of the phenomena of the human body, and these answers may surprise you. The US Reader's Digest website has an inventory of this:

1. Why does the foot become bigger after stopping for a long time? After wear and tear during walking, the tendons and ligaments on the feet may become weaker, causing the arches to flatten and make the feet longer and wider. This phenomenon is more likely to occur in people who are overweight, swollen in their feet or ankles, or in people with diabetes.

2. Can joint pain really predict the weather? Atmospheric pressure usually drops before the onset of bad weather, causing the body to expand, causing joint swelling and pain. In addition, researchers at Tufts University in the United States found that for every 10 degrees Celsius drop in temperature, the degree of pain in knee osteoarthritis increased.

3. When riding a roller coaster, why do you feel the heart mention the eyes of the scorpion? When the roller coaster reaches the top and suddenly falls after deceleration, many people will feel some of the internal organs "floating", as if to mention the eyes of the blind. This is because the nerves are able to sense motion and thus create this illusion.

4. Why are women colder and more white than men? The proportion of female body fat is higher, and the core part of the body stores more calories, but this is not the case. Studies have shown that in the same cold environment, female finger blood vessels are more likely to contract than men, and also whiter faster.

5. Why do people have fingerprints? British scholars have found that fingerprints prevent water loss, or make the skin easier to stretch, protect the skin from damage and prevent long blisters.

6. Why is the smell of sweating bad? Because the underarm sweat glands release an oily substance, some bacteria like it. The scent of the underarm is actually the stench that the bacteria release after eating the oily substance. Moreover, there are many hairs in the armpits, and the area in which the bacteria survive is large. ▲

How to deal with the six aging performance

How to deal with the six aging performance

Interviewed expert: Jiang Liangwei, Chief Physician, Dongzhimen Hospital, Beijing University of Chinese Medicine

As the aging worsens, there will be several major changes in the body of the elderly. In response to these physiological changes, experts at the Yale University School of Medicine in the United States gave several health tips.

Muscle is reduced and replaced by fat. As we age, the proportion of human muscles gradually declines. Jiang Liangzhu, chief physician of the Department of Internal Medicine at Dongzhimen Hospital of Beijing University of Chinese Medicine, said that for the elderly, sustained physical exercise can effectively delay muscle loss. Due to changes in muscle mass, the absorption of drugs by the elderly is also different from that of young people. Some drugs, the elderly need to use relatively less dose, or even not, such as the first generation of antihistamines, benzodiazepines and so on.

Osteoporosis and osteoarthritis. Most of these diseases are caused by normal organ degradation. If you do not pay attention to prevention and treatment, the consequences are very serious. The direct consequence of osteoporosis is that it is easy to fracture after a fall, and the pain caused by osteoarthritis can also bring a lot of trouble to the elderly. For osteoporosis, the conventional diagnostic method is bone density examination, and the usual medical treatment is through a dicarbophosphate compound. Osteoarthritis is also generally diagnosed by clinical symptoms and X-ray films, often using analgesic and anti-inflammatory drugs. It is recommended that the elderly usually do more muscle-enhancing exercises and low-impact sports such as swimming, yoga, and Tai Chi.

Decreased immune function. It is not easy for the elderly to have a good cold, which is a manifestation of reduced immunity. If conditions permit, it is recommended to get a flu shot every year. In addition, other vaccines need to be strengthened in the elderly population, such as DTP vaccine, adults usually play (enhanced) every 10 years. At the same time, Jiang Liangzhu suggested that the elderly usually get more sun.

The gastrointestinal lacks vitality. The decline in blood supply to the gastrointestinal tract of the elderly can result in slower bowel movements and constipation or diarrhea. In addition, many teeth fall off, affecting the chewing function, and the appetite is greatly reduced. Therefore, we should pay attention to eating more crude fiber foods such as vegetables, stimulate bowel movements and prevent constipation.

Sensory ability is affected. Age increases will reduce hearing, smell, and vision. In addition, the sensitivity of the peripheral nerves on the hands and feet is reduced, which will make the elderly slow down and fall easily. It is recommended to be older, slow down the work, and don't worry, so as to avoid accidents.

Memory is getting worse. The short-term memory of the elderly and the ability to learn new things will be affected by age. It is a normal phenomenon and need not be too nervous. But sometimes brain function is affected by some diseases, such as depression, stroke, hypothyroidism, etc. It is recommended that the elderly pay attention to their own changes and go to the hospital regularly. ▲

Light snow without snow, cold and cold

Light snow without snow, cold and cold

With the biting north wind, Xiao Han solar terms came. The 23rd solar terms in the 24th solar eclipse during the cold weather is also the fifth solar term in the winter solar terms. It is in the ninth hour of the ninth cold weather. Although Xiaohan means “the moon is still cold at the beginning of the month, so the cloud. It’s a big bang.” It seems to be comforting us: “Xiaohan, it’s a bit cold, it’s still cold when it’s cold.” But in the morning, when I’m out, I’m facing the bones, the north wind without a trace of water vapor, the surface The temperature feels well below the minimum temperature of -10. C, this cold and dry sour taste really makes people feel that this is not the coldest time of happiness.

Since it is impossible to suffer from this small cold in the cold, then the cold and warmth is a compulsory course for our cold season. In addition to paying attention to the warmth of clothing, it is also necessary to pay attention to the protection of the waist, knees and feet. These parts are weak in muscle and fat tissue, and the body's own cold-proof ability is poor. Therefore, it is necessary to pay more attention to the protection of these parts when wearing clothes. Prevent cold invasion and cause disease. In addition, this winter's cold weather, dry, windy, easy to induce a variety of respiratory diseases, but also easily lead to repeated hypertension, coronary heart disease, cerebrovascular disease and other chronic diseases, so friends with basic diseases should pay more attention to keep warm problem.

As the saying goes: "Summer training, three winter training." We don't necessarily do what we do in the cold winter, but winter sports are really indispensable. Appropriate exercise can improve the body's immunity, increase heat, and improve the body's tolerance to cold. For example, walking, jogging, playing, doing exercises, practicing boxing and dancing, etc. are all suitable for winter exercise. Pay attention to the choice of time during winter sports. Outdoor sports should not be carried out after the sun rises, the sun goes down, and the weather is smoggy. In addition, the winter weather is cold, the blood flow rate is slow, the muscles and joints are reduced flexibly, and warm-up preparation must be done before exercise to prevent sports injuries. During the exercise, you should wear appropriate sportswear. After warming up and preparing for the activity, you can take off your thick pants and exercise. After the end of the exercise, it is necessary to increase the clothes in time to prevent colds caused by the wind.

When I arrived at Osamu, it was basically in the lunar calendar, and I was going to prepare for the Spring Festival. The first thing to do for the New Year is to eat well, not to mention the saying: "Three nine to make up a winter, no next year. "Sickness", so the Osamu season is not only the best time to winter tonic, but also the most abundant time for winter supplements. Like mutton, beef, chestnuts, walnuts, yam, etc., everyone's regular food is also a good winter tonic, as well as a variety of different functions of the cream, because it is convenient to take, is also a popular health care method for the public. However, because the winter weather is too dry, it is necessary to pay attention to avoid excessive intake of food that is too warm and dry, but pay attention to eating sweet and nourishing yin, Shengjin Yangyin, protein-rich cleansing food and cellulose and vitamins. Higher fresh fruits and vegetables, such as glutinous rice, sesame, pork, duck, squid, pear, orange, sleeves, sugar cane, banana, honey, eggs, straw mushrooms, yam, American ginseng, etc. In addition, you need to know that it is better to moisturize the nourishing season, and cook some Tremella Lily Soup, Shijie Laoya Tang, Reed Root Soup, Runfei and Yang Yin, improve dry skin, nasal cavity and eye symptoms. select.

After 40 years old, five kinds of training can not be less

After 40 years old, five kinds of training can not be less

Numerous studies have shown that chronic disease prevention and control can extend life expectancy through physical activity. The US Women's Health Magazine website reminds us that after entering the age of 40, the following five kinds of training are best adhered to.

To prevent heart disease, try aerobic exercise 3 to 4 times a week. The National Health and Nutrition Survey shows that less than 1% of American women between the ages of 20 and 39 have coronary heart disease, but in the 40-59 age group, this proportion has increased nearly five-fold to 5.6%. Aerobic exercise (including running, spinning, dancing, boating, and swimming) encourages the heart to pump blood more efficiently, keeping the heart healthy and strong. If you really want your heart to benefit from aerobic exercise, you need to exercise at a maximum heart rate of 80% for at least 30 minutes, 3 to 4 times a week. For example, on the scale of 1~10 points, 1 means no effort, 10 means to do your best, you should reach 8 degrees.

To prevent osteoporosis, try high-impact exercise, 1 or 2 times a week. According to data from the National Osteoporosis Foundation, about half of women over the age of 50 will have fractures due to osteoporosis. Although calcium supplementation keeps the skeletal system strong, recent research has shown that high-impact weight-bearing exercises can also increase bone strength. In the past, people thought that the impact of high-impact activities was more harmful than good, but it was not. In terms of improving bone health, sports such as dance, opening and closing, and playing tennis all have strong bones.

To resist arthritis, try strength training 2 or 3 times a week. The risk of developing arthritis increases with age, especially among people who are overweight and have suffered joint damage. Strength training is one of the best ways to prevent joint pain. It has been shown to reduce the pain associated with arthritis and prevent its onset. Strength training is not a matter of lifting iron in the gym. You can do exercises such as squats, deadlifts and over-the-top exercises at home, which can enhance the strength of multiple joints and muscle groups.

Fight against depression, try yoga once a week. A study by Johns Hopkins University in the United States found that people between the ages of 45 and 64 had an increased risk of developing depression. Although any form of exercise helps to avoid anxiety and depression, more and more research shows that yoga is particularly beneficial for reducing stress and regulating mood. Researchers at Boston University in the United States have found that practicing yoga increases the amount of GABA (gamma-aminobutyric acid) in the brain, an emotionally regulated neurotransmitter that is often lacking in people with depression and anxiety.

To resist back pain, try to do a 90-second tablet support 3 times a week. According to the National Institute of Arthritis and Musculoskeletal and Dermatology, most people experience back pain for the first time between the ages of 30 and 40. Back pain becomes more common with age. Enhancing the strength of your core muscles can keep you away from back pain. Plate support is a great training for strong core muscles. It not only exercises the abdominal muscles, but also challenges the muscles around the chest and spine. When these muscles become strong, they can tighten the entire upper abdomen and eventually support the lower back, away from the pain. You can do it for 30 seconds, rest for 10 seconds, and repeat it twice. When the physical strength is enhanced, try to keep on for 90 seconds without interruption.

There are nine tricks to self-test health: chewing biscuits to measure weight, looking at the window frame to check vision

There are nine tricks to self-test health: chewing biscuits to measure weight, looking at the window frame to check vision

Many diseases are quietly produced, but as long as you pay attention, you will find clues. Recently, the British "Daily Mail" summarized nine kinds of tests that you can do at home to predict the disease.

1. Measuring neck circumference predicts the risk of diabetes. A study by the Sofia Medical University Hospital in Bulgaria found that neck circumference is more effective than waist circumference in predicting the risk of diabetes, especially in people who are overweight or obese. Using a tape measure to measure the circumference of the neck, if a woman exceeds 36 cm and a man exceeds 39 cm, it may be an early warning sign of diabetes. These people need to strengthen the monitoring of blood sugar.

2. Chewing biscuits predict weight gain. Put a piece of plain biscuit into your mouth, start chewing, and watch the timer at the same time. Amylase in saliva breaks down starch into sugar for the body to consume energy. Some people have 50 times more amylase than others, so they are more likely to break down carbohydrates. If the sweetness occurs after more than 30 seconds, indicating that you can't metabolize carbohydrates well, you should eat less staple food such as rice and bread, and eat more vegetables rich in dietary fiber.

3. The ankle color detects varicose veins. Nearly half of patients with varicose veins have no obvious symptoms, but inflammation may occur in the blood vessels of the ankles, which darkens the skin. If you find that the skin on one side of your ankle is darker than the other side, or if there is a dark plaque, there may be hidden varicose veins on the side leg.

4. Bend your toes to detect the risk of heart disease. The National Institute of Health and Nutrition found that middle-aged and elderly people with poor body flexibility have stiffer arteries and reduced blood flow around them, including the heart. Sit on the ground, keep your back straight, and try to touch your toes with your fingers. If you are over 40 years old and cannot reach your toes, your risk of cardiovascular disease will increase.

5. Window frame test to detect vision. Look at the door frame or window frame from the opposite side of the room. Just look at the right eye (cover the left eye with your palm for 30 seconds), then use only the left eye. If you see the straight line of the window frame becoming curved, be alert to age-related macular degeneration.

6. Spinal curl examination of the sciatic nerve. Sitting on the chair, let the chin drop to the chest and roll the back. Lift your legs in front of your body and straighten your knees; finally, pull your toes in the direction of your body. If you feel pain when you do this slowly, stop immediately. It indicates that your sciatic nerve is likely to be damaged.

7. Eat sweet corn to detect intestinal health. Sweet corn is difficult to digest, so it can be used to check the transit time of the intestine, which is the time it takes for the food to pass through the body. The longer it takes for the food to pass through the colon, the more harmful bacterial degradation products will damage the intestinal cells. In addition, if the transit time is longer, the intestinal bacteria will feed on the protective mucus layer of the intestine, while the thinner intestinal layer is easily damaged. Eat a tablespoon of sweet corn alone, or use it as part of a meal, and pay attention to the time it takes for the first grain to appear in the stool. The ideal situation should be between 12 and 48 hours. The shorter time may be malabsorption of the nutrients, and the intestine may be checked for a longer period of time.

8. Check your atrial fibrillation. Find the pulse at your wrist and try to stand for 1 minute with a lame. If pulse acceleration may be a precursor to atrial fibrillation, go to the hospital in time.

9. Toe scratches the nerve. Take off your shoes and socks and lie flat. Let your relatives and friends touch each of your toes with your index finger for 1 second, in order: right big toe, right small toe, left big toe, left small toe, right middle toe, and left middle toe. When you have a touch, tell "Left" and "Right". This test is important for people with diabetes because high blood sugar can damage the nerves of the foot. If you can feel 5 to 6 touches is a good sign; if less than 5 times, you need to see a doctor. ▲

The sedentary family, practicing the "swan neck"

Ma Ming, Deputy Director, Department of Rehabilitation Medicine, Zhongda Hospital, Southeast University

"Shouzu people" and "low-headed people" often have hunchback troubles, in fact, they have got a cross syndrome. Speaking of this term, you may feel strange, but the performance of round shoulders, hunchbacks, and head tilting forwards are many. Upper cross syndrome refers to the upper limb posture problem caused by muscle imbalance. If you use the cervical vertebra too much, and the posture is not correct, or because the exercise method is not correct, the trapezius muscle will be tight, and the neck to the shoulder will look like a big bulging bag, which looks short neck and large face, affecting personal temperament.

The upper cross syndrome not only causes body deformation, but also causes a series of body pains, and even cases of hand numbness, chest tightness, blurred vision, and the like. Here are 6 actions for the reader, insist on training, maybe you can also get the "swan neck".

1. Stand against the wall. Stand on the head, back, and legs against the wall and hold for at least 10 minutes a day. This action not only helps to shape the "swan neck", but also thin waist.

2. Hands folded in the back. Keep your back straight and put your hands back ten to stretch your back. According to your own ability, try to stay longer.

3. Stretch your hands backwards. Hands back to the back, the head is retracted, can be translated, so that the chest, shoulders have the feeling of stretching, a bit like the usual stretch.

4. The arm is stretched forward. The hips are sunk, the arms are stretched as far forward as possible, and the shoulders and back are stretched. This action is similar to the stretching movement of yoga.

5. Cat style. Stand with your hands apart and shoulder width, arms and thighs perpendicular to the ground, and have a four-corner bench shape. Inhale, lift your back, rub your hips, lift your hips, look up your eyes, relax your shoulders, don't bend your arms; exhale, bow your head, slightly waist, while arching your spine, your eyes looking at the tight abdomen. The whole set of actions is repeated 10 times for 1 group, and 1 group can be used for 3 groups.

6. The wall is stretched and stretched. The arm is bent over the wall, and the upper body and the lower body are as far as 90 degrees. The legs are kept upright as far as possible, and the back is sunken, so that the arms and back are stretched. ▲

Does the body change after exercise? The best way to fight aging is to exercise!

Editor's Note: Many people go to the gym every day to sweat, hoping to slim down, but the effect is not satisfactory. Where is the problem?

Why can't you lose weight when you exercise?

1. The posture is not correct. Such as running, walking, hunchback and chest, etc., not only can not exercise the corresponding muscles and parts, but also may be injured. A good posture can make people inhale a lot of oxygen, and it won't feel too uncomfortable.

2. Water supplement is not enough. A large amount of water is lost during exercise. The California State University study pointed out that when athletes are in a state of water shortage, the movement will be severely deformed and the intensity will be greatly reduced. Lack of water causes the hormone levels in the body to decrease and the muscle strength to deteriorate. Drinks containing sodium, potassium and glucose can be added during exercise; drink boiled water after exercise.

3. Play with your phone. Some people who exercise on a treadmill read books, play mobile phones, and watch TV at the same time, which distracts and reduces exercise intensity. But listening to music is good for sports. Brunel University in London, UK, believes that listening to music, the time will be extended by 15%, and the mood is pleasant.

4. Lack of weight training. According to a study in the journal Sport Science and Medical, people who work with weight training will have fewer food intakes than those who only do aerobic exercise. Research director Dr. Sean explained that the two sports complexes can increase the secretion of hormones in the body, promote the decomposition of fat and stabilize blood sugar, and prolong the satiety time.

5. Too much trust in the number of treadmills. Some people just look at the calories or kilometers on the screen as soon as they step on the treadmill, and feel very fulfilled. A report released at the annual meeting of the American Society of Muscle Strength and Physical Fitness Training showed that the number on the treadmill was an average of 30% higher than the actual situation.【detailed】

The best way to fight aging is: exercise!

A new study published in the Aging Cell magazine shows that regular exercise is the best choice for fighting aging.

In this study, the research team evaluated 84 males and 41 female cyclists, aged 55-79. How do you define them as cyclists? Men can ride 100 kilometers in 6.5 hours and women can ride 60 kilometers in 5.5 hours.

It was found that the muscle mass and strength of these riders were not lost with aging, the body fat and cholesterol levels did not increase, and the immune system was as strong as the young people, compared to those who did not exercise regularly.

Not only that, but men's testosterone levels are higher.

Researchers believe that with age, infrequent exercise has a major role in promoting immune system aging.

The US National Institute on Aging divides sports into four basic types: endurance, power, balance, and flexible. They recommend not to be limited to a type of exercise, which not only enhances fun but also reduces injuries.

Endurance exercise, also known as aerobic exercise, can enhance breathing and heart rate, and is conducive to the health of the heart, lungs, and circulatory system. Increased endurance makes everyday activities easier. For example, walking or jogging, dancing, etc.

Power exercise, also called resistance training, can strengthen your muscles and make you stronger. For example, weightlifting, using resistance bands, using self-weight (push-up).

Balanced exercise can prevent falls, and some lower body strength training can also improve balance. For example, standing on one foot, walking on foot, Tai Chi, etc.

Flexible exercise can stretch muscles, help the body to be softer and more agile, so that you can move more freely in your daily activities. For example, calf stretching, yoga, etc. 【detailed】

There will be changes in the body after exercise

After the first exercise, you may feel more clear-headed and more energetic, as the heart rate increases and the blood supply and oxygen supply to the brain increases. However, there will be delayed muscle soreness the next day, lasting nearly 72 hours.

After 6~8 weeks, the number of mitochondria in the regular exercise will increase by 50%. You will start to feel stronger and endurance will be enhanced. Running 5 kilometers in one breath is no longer as difficult as the first week.

After 6 to 9 months of exercise, the effort finally began to show results. If you are committed to strength training, muscles begin to form; if you are committed to aerobic exercise, the maximum oxygen in your body will increase by 25%, which means you can run longer at a faster rate.

After a year of regular exercise, your bone density will increase, reducing the risk of osteoporosis.

If you can keep exercising for a long time, not only will your life span be extended, but your wallet will also bulge. Studies have shown that elderly people who exercise for 5 days a week for at least 30 minutes can save $2,500 (about 16,000 yuan) in heart health problems each year. In addition, the risk of developing arthritis, type 2 diabetes, Alzheimer's disease and certain cancers is also reduced. People's life satisfaction can also be improved, because exercise can reduce the body's stress hormone content, thereby reducing the risk of anxiety and depression. 【detailed】

Some sports have many hidden dangers

Hit the tree, carefully hurt the organ

In the park, you can often see some aunts and aunts hit the back of the body or other parts of the body, and others use the back to rub on the trunk. This kind of “crashing tree work”, which is popular among some middle-aged and old people, is believed to stimulate acupuncture points and meridians, so as to achieve the effect of strengthening the body. But in fact, this exercise not only damages the trees, but also has potential harm to the body.

From the fitness point of view, hitting the tree can stimulate the back muscles, fascia, bones and other tissues, and it can promote the body muscle tension and maintain balance. However, many elderly people have problems such as muscle atrophy, decreased bone mass, decreased balance, and increased vascular fragility. If the tree is too strong and too numerous, and the clothes are thin and inadequately protected, bone and soft tissue may be damaged. Blood stasis, muscle contusion, and even fractures). If the action is wrong, there is a risk of falling backwards (sprain, dislocation, fracture, shock, etc.). In particular, patients with severe heart disease, spinal cord disease that has not been clearly diagnosed, visceral drooping, high blood pressure, advanced tumors, etc., should not be exercised by this method.

In order to stimulate the back meridians and muscles, massage, acupuncture, cupping, and back massagers can be used to make them more effective and safer. To increase strength or improve balance, you can achieve your goals through strength exercises and balance exercises. Stop the tree, damage the health, wear the clothes, hit the tree, or stop.

Over-climbing, kneeling knees

Mountain climbing not only enhances cardio endurance, but also exercises muscle strength, improves balance and coordination. Walking in the mountains and enjoying the fresh air is also very beneficial to people's mind and body. However, over-climbing may hurt your knees.

Whether the exercise is appropriate or not depends on whether the body can withstand its load. In general, sports injuries are mainly caused by excessive use frequency, super-physiological range activity, and improper action biomechanical models. When the ordinary people climb the mountain for the purpose of fitness, be careful not to climb or run down the mountain for a long time. When going up the mountain, you should use the gluteus maximus to stretch your hips instead of using the quadriceps. Because when climbing, the muscles in front of the thighs are sore, the gluteus maximus is involved in exercise very little, and the knee joints are used as "model workers" for a long time. If the local burden is too large, it will easily cause joint pain.

Exercisers with severe cardiovascular and cerebrovascular diseases, obesity, osteoporosis, bone and joint degeneration, X or O-legs, etc., are not recommended for mountain climbing. The people who can climb the mountain also need to do the following protection work: 1. Conduct relevant medical examinations to determine whether it is suitable for exercise and the amount of exercise that can be undertaken. 2. Check the basic exercise mode to see if there are obvious weaknesses. For example, lack of stability of the knee joint, knee / valgus, lack of flexibility of the ankle joint. 3. Improve physical fitness, enhance cardio endurance, core stability, muscle strength, flexibility, balance and coordination. 4. Warm up before exercise and relax after exercise to relieve fatigue and promote recovery. 5. Regular physical examination should be conducted for early detection, early diagnosis, early treatment and early rehabilitation. 6. It is recommended to use trekking poles, protective gear, support belts, and appropriate clothing and shoes when climbing.

It’s dangerous to go backwards and sway

In life, many people take the backward exercise as a way to exercise. The principle is that it is necessary to maintain the balance of the body and the coordination of the limbs when going backwards. The order of the muscles to be mobilized is different from the positive direction. Therefore, it can give people a feeling of novel stimulation and exercise cerebellum. However, if the method is wrong, it is very easy to cause accidental injury. It is recommended to pay attention to the following points.

1. Do a good job in sports safety protection. Older age, patients with severe cardiovascular and cerebrovascular diseases, severe bone disease and mental illness should not be left behind. The backward movement is a reverse movement in reverse order, which requires high balance, coordination and reaction ability. In addition, it is impossible to observe the forward road condition through the eyes, and it is prone to fall and collision. It is recommended to choose a site that is flat, closed, soft and hard, and has fewer people. To ensure safety, it is best to go with your peers, and one person walks back and exercise. The companions are walking and observing, promptly reminding, and the two alternately rotate.

2. It is best to wear flat shoes. When you are going backwards, wearing flat shoes is good for feeling the change of center of gravity and reducing the chance of falling.

3. When patients with poor waist are going backwards, it is recommended to take small steps and slow speeds. Only in this way can the body be fully mobilized to stabilize the muscles (the movements are easily compensated by other muscles, or the muscles are insufficiently stimulated), and the posture is corrected and the center of gravity is forced. The effect of the backward movement. Therefore, when going backwards, the heel should be stepped on, the movement is slow and precise, the knee joint is properly bent, and the center of gravity remains stable.

Remind here that because of slow speed and low frequency of exercise, the exercise is not strong, the physical strength is not high, and the promotion of cardiopulmonary function is also small. (Aerobic endurance exercise is the goal, the exercise needs to reach enough Strength, in order to receive significant results). It is also because of this, you can't lose weight.

Pebble road, not necessarily out of health

Chinese medicine believes that there are many acupuncture points and reflex zones on the soles of the feet. The cobblestone road will stimulate them, which will help the body's internal organs and brain function, and also promote blood circulation and enhance resistance. To this end, many people like to walk barefoot on the cobblestone road in the community or park, and even some people have specially purchased the cushions like cobblestone road to exercise at home.

This form of exercise is understandable, but it should be done step by step. It is best to wear soft-soled shoes or thick socks. It is not recommended to barefoot. The time should not be too long. It can be about 10 minutes to avoid pain at the foot. Keep it slow, pay attention to the whole foot to the ground to reduce the stimulation of the soles. After the exercise, you should change the socks in time to keep them clean.

Need to be reminded that not everyone is suitable for this type of fitness. The old man is weak and often suffers from osteoporosis. Walking barefoot on hard cobblestone roads may aggravate foot strain, causing heel pain, heel bone spur, foot fat pad injury, and plantar fasciitis. If the balance is poor or the ground is slippery, it may fall, causing a contusion or even a fracture. If there is instability of the knee/ankle joint, it is easy to cause abnormal joint movement line, resulting in unequal length of the lower limb and joint pain. In addition, sharp stones may scratch the foot and cause infection, especially for diabetics. Walking barefoot may also be enough to infect.

For people who are not suitable for this kind of exercise, using the hand or electric massager for foot massage can achieve the same fitness effect. When aiming at developing cardio endurance, you can choose to walk in the way of walking, square dance, jogging, swimming, and fixed bicycles. 【detailed】

Exercise once, can manage for several days

I go to bed in the morning and go out to work in the morning, and I want to sleep late at the weekend, stay at home, and do not exercise every day. Recently, a new study by American scientists shows that even if you can't do exercise every day, you don't need to give up completely. Because as long as you exercise once, you can promote metabolism for several days.

The research team at the Southwestern Medical Center of the University of Texas in the United States observed the effects of long-term and short-term exercise on the two neurons in mice. Both neurons are present in both human and mouse brains. One of the neurons, called proopiomelanocortin, activates, causing decreased appetite, decreased blood glucose levels, and increased energy expenditure. Another hypothalamus When neurons are activated, they increase appetite and lower the rate of metabolism. The researchers found that after a single exercise, the activity of prooptokinin neurons in the mice was significantly enhanced, and the neurons in the hypothalamus were inhibited for up to two days. And as the amount of exercise increases, these changes will last longer.

Dr. Kevin Williams, a neuroscientist at the University of Texas Southwestern Medical Center, said: "Based on the results of this study, we can predict that even a moderate-intensity exercise will last a few days, especially It is in the metabolism of glucose." He believes that one day, activation of proopiomelanocortin neurons is likely to bring benefits to diabetic patients who need to improve blood sugar regulation. In the long run, the study will provide targets for the development of new therapies that improve metabolism. Office workers who wear stars and wear moons on weekdays, when the weekend comes, let's arrange time to exercise and then do other things. 【detailed】

Five trainings can't be less after 40 years old

To prevent heart disease, try aerobic exercise 3 to 4 times a week. The National Health and Nutrition Survey shows that less than 1% of American women between the ages of 20 and 39 have coronary heart disease, but in the 40-59 age group, this proportion has increased nearly five-fold to 5.6%. Aerobic exercise (including running, spinning, dancing, boating, and swimming) encourages the heart to pump blood more efficiently, keeping the heart healthy and strong. If you really want your heart to benefit from aerobic exercise, you need to exercise at a maximum heart rate of 80% for at least 30 minutes, 3 to 4 times a week. For example, on the scale of 1~10 points, 1 means no effort, 10 means to do your best, you should reach 8 degrees.

To prevent osteoporosis, try high-impact exercise, 1 or 2 times a week. According to data from the National Osteoporosis Foundation, about half of women over the age of 50 will have fractures due to osteoporosis. Although calcium supplementation keeps the skeletal system strong, recent research has shown that high-impact weight-bearing exercises can also increase bone strength. In the past, people thought that the impact of high-impact activities was more harmful than good, but it was not. In terms of improving bone health, sports such as dance, opening and closing, and playing tennis all have strong bones.

To resist arthritis, try strength training 2 or 3 times a week. The risk of developing arthritis increases with age, especially among people who are overweight and have suffered joint damage. Strength training is one of the best ways to prevent joint pain. It has been shown to reduce the pain associated with arthritis and prevent its onset. Strength training is not a matter of lifting iron in the gym. You can do exercises such as squats, deadlifts and over-the-top exercises at home, which can enhance the strength of multiple joints and muscle groups.

Fight against depression, try yoga once a week. A study by Johns Hopkins University in the United States found that people between the ages of 45 and 64 had an increased risk of developing depression. Although any form of exercise helps to avoid anxiety and depression, more and more research shows that yoga is particularly beneficial for reducing stress and regulating mood. Researchers at Boston University in the United States have found that practicing yoga increases the amount of GABA (gamma-aminobutyric acid) in the brain, an emotionally regulated neurotransmitter that is often lacking in people with depression and anxiety.

To resist back pain, try to do a 90-second tablet support 3 times a week. According to the National Institute of Arthritis and Musculoskeletal and Dermatology, most people experience back pain for the first time between the ages of 30 and 40. Back pain becomes more common with age. Enhancing the strength of your core muscles can keep you away from back pain. Plate support is a great training for strong core muscles. It not only exercises the abdominal muscles, but also challenges the muscles around the chest and spine. When these muscles become strong, they can tighten the entire upper abdomen and eventually support the lower back, away from the pain. You can do it for 30 seconds, rest for 10 seconds, and repeat it twice. When the physical strength is enhanced, try to keep on for 90 seconds without interruption. 【detailed】

What kind of exercise is good for growing up?

How do people grow taller? As bones grow, they are constantly reshaping, and large areas of bone are destroyed and absorbed, and they continue to form. The final shape of the bone depends not only on its length and width, but also on the pulling force of the muscle and the location of the adjacent tissue. Once the bones reach their adult size and shape, they still need to be reshaped and become more solid. Therefore, parents should not only pay attention to the child's bone growth, but also improve their bone quality by increasing physical activity.

There are three key periods for children to grow up. Normal people have three stages of rapid growth, namely infancy, childhood and adolescence. Adolescence is the last chance to grow taller. Because infancy and childhood are affected, as long as the influencing factors are corrected in time, there will be time to catch up with growth, and it is even possible to catch up with peers of the same age. During puberty, the child's bones gradually approach to complete healing, and the ability to catch up with growth is limited. Once you miss this last golden period of increase, you will regret it.

Exercise is really good for growing taller. 1. Exercise has good stimulation to the epiphysis (reading hóu, the two ends of the backbone). It can promote the proliferation and ossification of chondrocytes in the cartilage board, promote bone development and help grow taller. Children who exercise regularly are 2 to 3 cm taller than those who do not. As long as the knee, ankle and spine have more stimulating exercises, such as basketball, swimming, climbing, running, etc., they all contribute to the growth of the height. 2. Exercise promotes calcium absorption. After exercise, the growth plate is stimulated, which stimulates calcium absorption and contributes to bone development. Especially when children are exercising outdoors and getting more sun, it is especially beneficial for calcium absorption and bone growth. 3. Promote growth hormone secretion. After exercise, the growth hormone secretion increases, exercise can increase metabolism, enhance the body's disease prevention ability, and prevent obesity. 4. Good for sleep. Exercise can promote sleep, night is the golden period of growth hormone secretion, high quality sleep helps bone development. Therefore, parents should let their children exercise more outdoors and maximize their potential.

What kind of exercise is good for growing up? Many people have such misunderstandings: practicing gymnastics and lifting weights are easy to suppress children. In fact, static exercise such as lifting weights, lifting dumbbells, and competitive gymnastics can promote bone growth and height growth if exercise is appropriate. However, coaching and proper methods must be in place to prevent bone injury and affect bone development. Dynamic sports, such as track and field, swimming, ball games, etc., are particularly beneficial for the long. The child's skeletal system is relatively soft, and is limited to a kind of exercise for a long time, which easily leads to imbalance of bone development. Therefore, it is recommended to carry out comprehensive exercise, do more stretching exercises, bouncing and other exercises, and do some strength exercises, which can promote the metabolism of cartilage in the whole body in a relatively vigorous state, so that the whole body grows evenly.

Recommend some long-term sports for you: bouncing, such as skipping, running, long jump, etc. to help the development of limbs; stretching exercises, such as horizontal bars, gymnastics, etc., help bones stretch; systemic exercise, such as basketball, badminton and swimming, help The whole body is stretched and extended. Parents need to be reminded that children under the age of 18 should not participate in excessive physical exertion, and the amount of exercise should be gradual. The study found that improper exercise or excessive exercise will reduce the amount of growth hormone secretion and affect the long one. It is recommended to exercise 4 to 5 days a week, 30 to 45 minutes each time. 【detailed】

There are three key periods for preventing bad breath

Interviewed expert: Zhao Luqing, deputy director of the Digestive Center of Beijing Chinese Medicine Hospital

Bad breath is a very embarrassing thing. Zhao Luqing, deputy director of the Digestive Center of Beijing Chinese Medicine Hospital affiliated to Capital Medical University, told the Life Times that there are three main causes of bad breath: First, oral inflammation may occur in chronic periodontitis, acute gum swelling, and oral flora. Balanced to produce odor; Second, the elderly, long-term dieters, long-term depression will also have bad breath, their salivary gland secretion decreased, anaerobic bacteria in the mouth to multiply; third is Helicobacter pylori infection, Helicobacter pylori into the human body, In order to resist the gastric acid killing effect, urea is hydrolyzed by urease to produce ammonia, which emits a foul odor. According to the theory of traditional Chinese medicine, bad breath is related to "stomach fire", "food", "spleen and stomach dampness". The severity of bad breath varies at different times of the day, which is determined by the secretion of saliva. Therefore, to deal with bad breath, we must pay attention to several important moments.

Wake up. After a night of sleep, saliva is in a state of reduced secretion for a long time, and the number of oral bacteria increases greatly when getting up, which easily leads to bad breath. Eating breakfast can promote saliva secretion, so don't forget to eat breakfast even if you are in a hurry in the morning.

When nervous. When people are nervous, stress can reduce salivation. For example, when you need to speak on important occasions, saliva secretion is reduced and bad breath may occur. Zhao Luqing suggested that it is better to drink more water to moisturize the mouth and drink green tea to kill the oral bacteria. In addition, you can use your tongue to spin in your mouth to promote salivation.

Before dinner. Six or seven hours after lunch, the food residue left in the tongue and the teeth will continue to breed the oral bacteria. The later the dinner, the more bacteria, the more likely to produce bad breath. It is recommended to rinse your mouth with water or brush your teeth after lunch. After brushing your teeth, use a toothbrush to clean the tongue coating on the surface of the tongue to prevent bad breath.

Zhao Luqing suggested that patients with bad breath should actively treat the primary disease through the combination of Chinese and Western medicine, ensure regular life and work, eat easily digestible foods, such as vegetables and fruits, eat less fatty, fried foods, and quit smoking, abstain from alcohol, and stop betel nut. In particular, relieve anxiety and maintain a happy mood. ▲

Eating food can also improve mental symptoms

Eating "right" foods may help improve the patient's mental symptoms and may also prevent the risk of illness.

If you feel depressed, lack of motivation, dizziness, and feel that you are insignificant, the reason may not be entirely psychological.

"Serotonin" is a neurotransmitter that lets you "don't worry, be happy", it is responsible for stabilizing mood, regulating sleep, controlling appetite and participating in social interaction. During certain periods of the female menstrual cycle, the level of "serotonin" is reduced and sometimes significantly reduced, which makes them irritated and depressed. If someone is in a negative mind and unable to extricate themselves, then this may be a sign of a low level of serotonin.

For those who are born with low levels of serotonin, they usually love carbohydrate-rich foods such as noodles, bread and high-sugar chocolate, because carbohydrates can raise the level of serotonin and temporarily improve. Happiness.

If you need carbohydrates that raise the level of serotonin, then you should not eat refined carbohydrates, which can cause inflammation, leading to elevated blood sugar and insulin levels. Complex carbohydrates from plant foods such as sweet potatoes, apples or sugar-free dark chocolate can help you raise your serotonin levels.

Twelve foods that increase serotonin levels: sweet potatoes, hummus, apples, pears, peaches, blueberries, bananas, oranges or oranges, grapes, figs, mangoes, pineapples.

In addition, four types of foods that are good for the brain are recommended. Seafood is rich in omega-3 fatty acids that are good for brain health; green leafy vegetables can provide rich cellulose, folic acid, manganese and vitamin K. Green leafy vegetables also contain a lot of flavanols and carotenoids, which are beneficial for liver detoxification; Healthy monounsaturated fatty acids, which allow us to maintain satiety and contribute to the absorption of fat-soluble nutrients; beans and nuts are good sources of protein and other nutrients.