What are the advantages of slow coach in the cold season? The answer is that their cardiovascular and cerebrovascular is safer than impatient.
When the temperature is low, blood pressure and blood vessel resilience will become worse. Too “violent” activities can easily cause blood pressure to rise or blood vessels to rupture, bringing unexpected dangers.
Getting up, eating, exercising, defecation…Slower daily activities can not only help protect blood vessels, but also help self-cultivation, so that the body can survive the winter safely.
Wake up slowly
Give the heart a process of adaptation
When waking up, the human body needs a process to turn from the inhibited state to the excited state. If you get up and dress and wash immediately, your body will not adapt, dizziness and vertigo will easily occur, and middle-aged and elderly people are also prone to cardiovascular and cerebrovascular accidents.
Before waking up, close your eyes in bed for 5 minutes and let your body respond from sleep to wake up.
Then stretch your waist, rub your feet, make a dry face with your hands, and give your heart a process of adapting.
After that, my legs drooped and I sat on the edge of the bed for a minute or two. I felt my reaction activities were normal before getting out of bed slowly.
Eating slowly
Eating slowly
Eating too fast will increase the incidence of cancer. The reasons are: hard, hot food causes mechanical damage to the mucous membrane of the digestive tract; it can also easily lead to overeating and cause obesity; in addition, eating too fast and insufficiently chewed food will increase Stomach burden.
Saliva contains lysozyme, which can kill oral bacteria and prevent infection. Chewing carefully can promote saliva secretion and improve immunity.
The eating time for each meal should be at least 25 minutes. Be sure to slow down and increase the chewing time. The elderly recommend chewing more than 20 times in one mouthful.
Slow bowel movements
Prevent spikes in blood pressure
Accidents such as myocardial infarction and sudden death on the toilet in winter are not uncommon, and the level of danger is worthy of vigilance.
Elderly people with arteriosclerosis, high blood pressure, and coronary heart disease may have a sudden bowel movement and hold their breath, which may cause a sudden increase in blood pressure and induce cerebral hemorrhage.
Don’t push too hard when you defecate. You should eat more fruits and vegetables, drink plenty of water, and exercise more to keep your stool smooth. After the bowel movement is over, stand up as slowly as possible.
Speak slowly
Prevent emotional excitement
Speaking too fast can easily make the elderly emotional and nervous, stimulate sympathetic nerves, cause vasoconstriction, and cause or aggravate diseases such as high blood pressure and heart disease. Speaking peacefully and slowly will make people’s emotions become peaceful unconsciously, which is very important to the physical and mental health of the elderly.
Slow movement
Prevent sprains and strains
In winter, the temperature is low, the stretchability of human muscles decreases, the joints become stiff, and insufficient warm-up can easily cause muscle strains and joint sprains. In addition, people’s blood vessels contract significantly in winter. If the warm-up is not in place, blood pressure will rise suddenly, which may cause cardiovascular and cerebrovascular diseases.
Under normal circumstances, the warm-up activity before exercise is about 5 minutes, but it should be extended to 10-15 minutes in winter.
In cold weather, riding and walking are the most basic and recommended exercises for middle-aged and elderly people. In addition, you can also practice Tai Chi and soft ball. When the weather is too cold, you can walk briskly indoors or jog in place. It is best for the elderly to exercise after 9 o’clock in the winter when the sun is out and the relative temperature is higher.
Slow breathing
Breathe in more oxygen
People’s normal breathing rate is 16 to 20 times per minute when they are calm. Modern people often sit for a long time and lack exercise. Many people breathe shallow and short. This way of breathing is very small. Insufficient ventilation will accumulate carbon dioxide in the body, leading to hypoxia in the brain, dizziness and fatigue.
Correct deep breathing must follow two principles, namely, evenness and gentleness.
When inhaling, inhale evenly and slowly through your nose, and inhale as deeply as possible until you feel that you can’t breathe in;
When you exhale, you must spit out forcefully, assuming that you are blowing a balloon, so that you can maximize the exhaust gas out of your body.
Practice it consciously at the beginning, it will become natural over time. But pay attention to breathing with your nose, not your mouth.
Slow temper
Prevent cardiovascular and cerebrovascular rupture
Being angry is not good for your health, and it also affects the normal functioning of the immune system. Properly venting bad emotions is good for health, but if the “fire” comes too quickly, it is dangerous for the cardiovascular and cerebrovascular diseases.
When you encounter something that doesn’t go well, you must learn to adjust yourself. When you find that you are losing your temper, quickly change the environment or interrupt the topic, and your mentality will gradually become calmer. More sun exposure and increased exercise can help prevent the occurrence of seasonal affective disorder.
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