â— In the summer exercise for the middle-aged and the elderly should not be chosen to run away, climb stairs and other sports, night dancing square dance should also be appropriate
â— The diet should be light, old children should not eat too much cold food
The high temperatures in recent days have announced that Yangcheng has officially launched the Yanxia Model. The reporters found that as the daytime temperatures rise, many middle-aged and older people have recently selected the time of the exercise in the early morning or evening. Chen Bo, 65, is one of them. He retired just last month. In order to keep fit, he developed a thorough exercise plan for himself: he climbed Xiushan every day and played badminton with the ball players at night. But in recent days, Chen Bo has always felt that his waist and knees are sore and his appetite is not very good. "In any case, it is not proper." Chen Bo complained.
In this regard, Guangdong Province famous Chinese medicine, Guangzhou City, the First People's Hospital professor of traditional Chinese medicine Pan Jinyao reminded that the elderly in summer health, exercise should be modest, and the routine to comply with the law of the season, while drinking health porridge can play spleen appetizers, The role of dampness.
Medical Director / Professor Pan Jinyao, Department of Traditional Chinese Medicine, First People's Hospital of Guangzhou
Strenuous exercise on the old age
"'Spring Life, Xia Chang, Qiu Shou, Dong Zang' is the law of health in Chinese medicine at 4 o'clock, "Huang Di Nei Jing" pays attention to 'Correspondence between Man and the World,' 'Elevating in and out, no device', so no matter what kind of exercise method you choose, All should be conducted under the premise of maintaining unity with nature," said Pan Jinyao.
Pan Jinyao told reporters that they discovered in the outpatient clinic that many patients with TCM treatment of low back and leg pain may not always be “old and sick,†and “many are middle-aged and old people who are misbehaving, over-exercise, or have sports injuries.†Pan Jinyao said that there are still some newly retired women who are trying to lose weight and climb the stairs every day. They frequently make dozens of kilometers of tremors and bike for two hours. “A few months later, the fat was not lost, but the joints were injured. ."
"People's joints are like the bearings of machines. They don't need to be rusted. If they are used up, they may be excessively worn. Uphills, downhills, and upstairs and downstairs are the worst knee joints." Pan Jinyao stressed that summer weather is hot and sports are not allowed. overload. Especially the middle-aged and the elderly, who exercise with emphasis on softness and perseverance, “In the simplest terms, you have to be slouching. If you want to play badminton after 60 years old, you should pay attention to the care of the joints. Sneakers, knee pads, and other protective kung-fu should be adequate. At the same time, we must also warm up to prevent injuries. The time for each exercise should not be too long.†Pan Jinyao believes that compared with badminton and runaways, older people swimming in the summer can be a better way of exercising.
Square dance in summer nights should be enough
In summer, it is often late in the evening when the heat of the day can fade. At this time, many middle-aged and old people like to dance square dances in the park. Is this nighttime exercise inappropriate for the middle-aged and the elderly?
Pan Jinyao quoted the essay in “Su Qiao’s Four Qis, Regulating God†and said: “I get up early in the night and I’m indifferent to Japan, so I’m not furious, and I’m making Hua Ying Cheng Xiu’s, so I’m able to vent my breath. The meaning of summer should be the same as the way to support growth." The implication is that summers are long and short, and movements and rests should conform to the changes of Yang Sheng in the natural world, and maintain a pleasant and comfortable mood.
Pan Jinyao reminded that it is okay to relax at night dancing square dance, but not too long. “This is because the body's yang at night is hidden inside, and yin is full. At this time, it is necessary to raise yin and should be static. If the exercise is too late, it is prone to cause a cataclysm at the cathode and harms the righteousness. It is recommended that you do not exercise vigorously after 9pm. "In addition, for the elderly, the "five organs are bad, bones and tendons Jiexie," should pay attention to the collection of yang, exercise time is too late, easy to disturb the balance of yin and yang, not worth the candle. "Instead of exercising at night, it is better to play Tai Chi Chuan in the morning, practise Ba Duan Jin and Wu Qin Xi, which is more in line with the laws of summer sports."
The yang-popular diet is dominated by "qing"
In summer, people's activities increase, yang is very strong, and the weather is hot and dry. Many people like to drink cold drinks to quench their thirst. However, "Recording on the news" pointed out: "Summer heart Wang kidney failure, although the hot should not eat cold Amoy, ice and snow water, jelly, cold porridge, fullness cold, must play cholera." Pan Jinyao reminded that it is best not to eat cold and cold things in the summer diet of middle-aged and old people. If you eat too much, it can cause diseases such as vomiting, diarrhea, and abdominal pain.
In addition, the hot weather in summer, the diet should be light, children, the elderly should be based on easily digestible, vitamin-rich foods, big fish, meat and greasy spicy food to eat less. Adhere to the "clear", eat more vegetables, lean meat and seasonal fruit.
Chinese medicine believes that wet is the main gas in summer, so the summer moisture Sheng, spleen like dry dampness, wet evil spleen, impede the digestion of the spleen and stomach, absorption of nutrients, so the summer nourishing need spleen dampness, appetite and digestion. Pan Jinyao said that in the summer, cooking porridge diet can not only stimulate the spleen and appetite, but also supplement the body's sweat after exercise and lost more water to keep the body balanced and serve two purposes.
To this end, Pan Jinyao specifically recommended three summer practical health porridge, not only simple, but also has the effect of heat and heat, heat, appetite and digestion for your reference:
Loofah porridge
[Materials]: Loofah half, rice amount.
[practice]: Put the rice into the casserole, add the appropriate amount of water, and boil over the fire. At the same time, scrape, wash, and slice the loofah; cook until the rice blossoms, put it into the loofah, and cook it slowly.
ã€Efficacy】:Sweet and cool, with the effect of clearing heat, cooling blood and detoxifying.
2. Reed porridge
[Materials]: 100 grams of fresh reed rhizome, 2 grams of green peel, 100 grams of rice, 2 slices of ginger.
[practice]: Wash fresh roots and cut into small pieces, and the same with the green skin into the pot, add appropriate amount of cold water, soak for half an hour, the Wuhuo boil, slow fire for 20 minutes. Remove the dregs, add the washed glutinous rice, cook until glutinous rice blossoms, congee soup sticky tube. 5 minutes before the end of the pot, add ginger.
ã€Efficacy】: Reed rhizome has the effect of removing heat, removing fluid and stopping vomiting. This porridge is suitable for people who suffer from hot summer irritability and thirst or fever, gingival swelling and pain, stomach vomiting, hyperactivity and cough.
3. Watermelon porridge
[Material]: clean watermelon rind, 100 grams of rice.
[practice]: Wash the glutinous rice clean, cut the watermelon rind to the hard skin and cut it into small pieces, marinate it with salt, put the watermelon pudding and glutinous rice into the pot, and boil it over high heat, and then cook over a slow fire for about 20 minutes. Salt can be.
ã€Efficacy】: This porridge has the effect of thirst, summer heat, diuresis, heat diuresis.
Suitable for drinking in the summer there are mung bean porridge, lotus porridge, lotus leaf porridge and so on. Pan Jinyao reminded that different diseases also have specific clinical features in the summer. In case of physical discomfort, they should go to the hospital for consultation.
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