Health & Life

4 Simple Ways to Stay Healthy During Winter

Nurturing wellness through healthy eating habits, exercise, restful sleep, and a positive mindset can enhance immunity, boost vitality, and prevent illnesses.

Administrator

23 February, 2024

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According to traditional Chinese medicine, during the winter season, the yang energy of heaven and earth weakens, and everything goes into hiding. Trees become dormant, and many animals and plants are in a state of hibernation, preparing for the development of the coming spring. At this time, the hidden yang energy is beneficial for replenishing and accumulating vital energy. Therefore, winter nourishment requires conserving essence, nourishing yin, preventing cold, and regulating rest and activity. It is important to avoid excessive physical exertion.

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According to the traditional Vietnamese medicine, nourishment is the harmonious combination of four aspects: lifestyle, diet, mental attitude, and exercise. An important part of the nourishment principle is adapting to the yin and yang of the four seasons to prevent diseases.

In summary, to achieve the best winter nourishment, you should follow these methods:

1. Proper diet

Diet should be tailored to each individual’s constitution. Each person’s constitution will require a specific herbal remedy. Avoid excessive consumption of foods that are harmful to health.

Winter nourishment focuses on scientifically nourishing the body in the following ways:

Dietary nourishment should be based on individual constitution

People with deficient yang energy should choose to eat lamb, dog, and chicken.

People with equal deficiency of qi and blood can eat duck, goose, and black chicken.

People who are not suitable for raw and cold foods can eat chestnuts, red apples, lotus seeds, and black sesame.

It is best to have hot porridge in the morning and eat less in the evening to protect the stomach. Suitable porridge types include sticky rice porridge with red apples, eight-treasure porridge, and coix seed porridge.

In winter health maintenance, the skin needs to adapt, and the best way is to eat beef stewed with red apples and red dates. Additionally, beef soup with red apples and ginger can help regulate the function of the stomach.

Drink warm water every day

Drinking warm/hot water in winter helps the body to be better nourished. Drinking hot water is also considered a remedy for all illnesses, including colds.

Drinking hot tea is very beneficial for the body. Tea contains many vitamins and essential elements for the body, especially green tea, which can prevent cancer and protect health effectively. Those who work in front of computers or drive long hours should drink tea regularly.

During winter, the body needs a lot of energy to fight the cold, and the body’s water excretion through sweat and urine decreases. However, the nourishing cells in the brain and other organs in the body function normally, and the body still needs to be supplied with the necessary amount of water to ensure metabolic processes. Therefore, it is important to provide the body with about 1.5-2 liters of water per day.

2. Exercise and physical activity

Exercise and physical activity are always necessary regardless of the season. However, during the cold winter, people tend to feel lazy, prefer to stay indoors in warmth, which makes the body less flexible, sluggish, tired, and susceptible to various diseases.

In winter, it is necessary to exercise moderately to strengthen health. It is recommended to combine both dynamic and static exercises, such as running or practicing gymnastics until sweating is minimal. Excessive sweating can damage the Qi in the body, which goes against the principle of nourishment “Nourishing Yin in Autumn and Winter”.

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You can also exercise and work out indoors to keep warm and avoid strong winds that can cause colds. Some suitable exercises and sports activities include Tai Chi, Yoga, meditation, slow jogging, dancing, volleyball, badminton.

3. Nourishment even in sleep and keeping warm

Keeping the head and neck warm

In winter, there is a lot of cold Yin energy, the weather is cold, and strong winds can easily cause colds, nasal congestion, and exacerbation of chronic diseases such as sinusitis and allergies.

At the same time, it is important to keep the body, especially the head and neck, warm. These areas have many important acupoints, and being exposed to strong winds can easily cause wind invasion and illness.

Magnetotherapy is amazing

In winter, many people’s feet are often cold. Simply soaking your feet in warm water every day, preferably combined with massaging acupoints on the two feet. It is recommended to walk for at least 30 minutes every day. In the morning and evening, consistently massage the soles of the feet to promote blood circulation.

Sleeping early in winter

Going to bed early in the evening has the effect of nourishing Yang energy and waking up late helps consolidate Yin essence for the body, and remember to stay warm while sleeping. Adequate sleep is very important for winter nourishment as it will rejuvenate energy for a new day.

4. Nourishment for adjusting the mood

Cold weather in winter can easily lower mood. Physical activities, a spacious living environment with good ventilation, and proper diet are the best remedies to relieve sadness and regain a refreshing mood for the days ahead.

Frequently asked questions

Here are some simple tips: eat nutritious foods like fruits and vegetables, exercise regularly by doing indoor activities or bundling up for outdoors, get enough sleep, and manage your stress levels through relaxation techniques.

Winter can be a challenging time for our health due to colder temperatures, less sunlight, and the risk of catching illnesses like the flu. By taking care of our bodies and minds, we can boost our immune systems and reduce the chances of getting sick.

There are many indoor activities that can keep you active and healthy during winter. Some examples include yoga, pilates, dancing, indoor cycling, or even simple exercises like jumping rope or doing bodyweight workouts at home.

Focus on eating a variety of colorful fruits and vegetables, as they are packed with vitamins and minerals. Also, consider taking vitamin D supplements, as sunlight exposure is typically lower during winter, and vitamin D is essential for maintaining healthy bones and a strong immune system.

Yes, managing stress and getting adequate sleep are crucial for maintaining overall health. Try relaxation techniques such as meditation, deep breathing exercises, or yoga. Establishing a consistent sleep schedule and creating a cozy and technology-free bedroom environment can also improve your sleep quality.