Health Science | The Spring Festival is approaching, please take note of the health tips

The Spring Festival is coming soon, and the joy of reunion and the lively atmosphere are everywhere. But in front of the feast of delicious food, we cannot ignore health. Only with healthy diet, moderate exercise, and regular work and rest can we spend the Spring Festival happily and healthily. Send you and your family the most intimate health tips to make every reunion moment warmer.

1. Healthy Diet

1. Combination of meat and vegetables

The recommended ratio of meat to vegetables for each meal is 3:7. Eat more vegetables to supplement dietary fiber; consume appropriate amounts of high-quality protein such as fish and shrimp to reduce the burden on the stomach and intestines.

2. Diversification of staple foods

It is inevitable to eat some exquisite pastries during the Spring Festival. At this time, you can reduce the intake of other staple foods accordingly. At the same time, you can replace some refined rice and noodles with potatoes, whole grains, etc., such as eating some yam, corn, sweet potato, potato, etc. They have lower energy density and stronger sense of fullness.

3. Control the intake of oil, salt and sugar

Less oil: During festivals, cooking methods tend to be fried, deep-fried, and other high-temperature, oily methods. For example, fried meatballs and spring rolls are delicious, but they are high in fat. You can choose to make them in small quantities or use an air fryer. When cooking, try to reduce the use of cooking oil and choose steaming, boiling, stewing, or cold mixing.

Less salt: During the Spring Festival, there are more cooked food and pickled foods on the table. These pickled foods have a high salt content, so you should be moderate when eating them and try to eat less.

Less sugar : Although candies, sweet drinks and other foods are delicious, excessive intake of sugar can lead to obesity, high blood sugar and other problems. You can choose some low-sugar or sugar-free foods, such as fruits, yogurt and so on.

4. Eat regularly and avoid overeating

The principle of "not eating too much" should be followed. It is best to eat until you are 70% full at each meal. Try to maintain the same eating rhythm and time as usual. It is not advisable to eat too casually. Try to follow the principle of three meals a day or small and frequent meals to reduce unnecessary burden on the body.

5. Precautions for drinking

Beer, carbonated drinks, and liquor cannot be mixed together. Beer and carbonated drinks contain a lot of carbon dioxide, which will swell the stomach and increase the area of ​​alcohol absorption. At the same time, carbon dioxide will accelerate the absorption of alcohol, making it easier to get drunk and damaging the liver. When taking cephalosporins and certain nitroazoles, you must avoid drinking these drugs. Taking these drugs can cause disulfiram-like reactions. You may experience limb weakness, dizziness, vomiting, shock, etc. about 15 minutes to 1 hour after drinking. The symptoms of patients with heart disease and hypertension are more serious. Gout patients and patients with high uric acid cannot eat beer and seafood at the same time. Seafood contains a lot of purine and glycoside acid. After eating together, it is easy to increase the purine in the human blood, which cannot be metabolized and excreted in time, resulting in an increase in uric acid in the human blood, which is easy to form stones or cause gout.

2. Exercise moderately

Overeating during the Spring Festival can easily lead to weight gain. To maintain a healthy weight, you need to plan your diet properly and follow the principle of eating until you are 70% to 80% full, even when you have a big meal. At the same time, don't sit still for too long and exercise moderately.

1. Outdoor

For example, you can take a walk. The walking speed can be adjusted according to your own situation. Each walk lasts about 30 minutes, which can help digestion and relax the body and mind. You can also do cycling or some outdoor ball games.

2. Indoor

You can do aerobics by following fitness programs on TV or fitness apps on your phone. Choose aerobics that suits your physical fitness level and do it for 20-30 minutes each time. It can improve cardiopulmonary function and does not require too much space, so it is suitable for indoor places such as living rooms. You can also do some simple indoor yoga exercises to stretch various parts of the body.

3. Work and rest rules

Staying up late to celebrate the New Year is a tradition, but physical health also needs to be protected. Patients with hypertension or coronary heart disease should avoid staying up late during the Spring Festival. Ensure 7-8 hours of adequate sleep. Even for healthy people, staying up late will reduce the body's immunity and make it easier to get infected with influenza or other respiratory diseases.

4. Prevent respiratory and other infectious diseases

Visiting relatives and friends and gatherings during the Spring Festival increase the risk of spreading respiratory diseases such as influenza and pneumonia. When going out, you should take precautions, wear a mask, avoid crowded and poorly ventilated places; wash hands and ventilate frequently to reduce the spread of cold viruses in the family. For people with weaker resistance, such as young children and the elderly, extra attention should be paid to their health status.

Warm reminder: If you have continuous high fever, worsening cough or difficulty breathing, you should seek medical attention immediately to prevent the condition from worsening.