To prevent chronic diseases in the fall and winter, drink more, exercise more and sleep more | PeoPo citizen journalism

Chronic disease refers to disease that lasts a long time or does not improve immediately after adaptation. It is usually due to genetics or work-related stress, which prevents vital functions from returning to normal as scheduled. However, fall and winter are the seasons when chronic diseases, including cardiac, or three high, Respiratory aspects and allergic diseases are very common.

In autumn and winter, the cold causes vasoconstriction, the pressure on the heart will increase, the surrounding vascular tissue and reflux will deteriorate, and the load on the heart will be heavier; especially at this time, everyone likes to eat high sugar foods or refined carbohydrates, but the lack of exercise will easily make blood sugars stay high. Over time, when the insulin in the body is too tired, it will not be able to able to effectively move blood sugar to other parts of the body the body; it is easy to accumulate fat in the food you eat. Zhang Ruwen, nutritionist at Renxin TCM Clinic, said:

“The weather has become colder, so everyone’s desire and demand for drinking water will decrease, and therefore they will not want to go to the toilet to wash cold water. At this time, it is easy to cause blood concentration and slow down metabolism, which it is particularly similar to urine.Inflamed parts of the urinary tract are also very common in autumn and winter, because without drinking water, sitting and stuffy all day, bacteria are easy to breed.Infections are quite common in autumn and in winter”.

If you want to prevent chronic diseases, you should avoid overeating and drink enough water. Zhang Ruwen suggests drinking 30-40cc of water per body weight*, avoid staying up late, and maintain 6-8 hours of sleep every day Otherwise, it will not only reduce the body’s self-healing and repair ability, but also reduce the metabolic capacity of the body, which will lead to obesity, hyperlipidemia and hyperglycemia problems; you can use trivial time to increase the amount of activity, such as a Ultra-jogging and skipping without a rope are activities that can be done without much space. He also mentioned the importance of regular health checkups. After all, early diagnosis can lead to early treatment. Zhang Ruwen said:

“Autumn is harvesting and winter is hiding. After the outside temperature drops, we should give the body as much time as possible to recover and heal itself. If you are still awake right now, it will become time for us to heal ourselves against external viruses. It is shortened, so if it is autumn and winter, I would rather suggest that we sleep one to two hours more than in summer, which will be very helpful for our resistance. people have too little activity and if they don’t drink enough water, if there are too many tonics, chronic inflammation will continue to increase. If it is accompanied by a timeline, some people may have classes in the evening or work at home, then your metabolism will be relatively weak right now Ok, if we go out to eat and drink with friends, high in calories, high in fat, refined carbohydrates, combined with less exercise and too lazy to go out, all calories they will accumulate in our blood and in our body. As time goes on, chronic diseases will surely follow Come.”

Finally, Zhang Ruwen also reminded everyone that if you want to increase your endurance, you can eat more prototype foods to supplement dietary fiber, minerals and B-complexes, as well as high-quality protein and omaga3 and 6, and maintain a ratio of 1:3, which can reduce the body’s weight loss. Inflammatory reaction, also remember to eat more fruits with high vitamin C content and adequate probiotic supplementation to increase the good bacteria in the body, the most important is to increase the frequency of outdoor activities, sufficient exposure to the sun will make the body secrete serotonin , Serotonin stimulates the pineal gland at night, causing the pineal gland to release melatonin, which promotes better sleep during the night.

The above news was interviewed and reported by Zhang Yuwen, a reporter from Huagang Radio Station