Why should we eat frugally in the fall and supplement with lung-nourishing foods?

Autumn brings cool weather but also contains many factors that are harmful to the health of people with weak immune systems. Therefore, we need to pay attention to eating lightly, exercising lightly, and getting enough sleep...

This is the stage when the body is susceptible to fluid loss, leading to symptoms such as dry cough, dry nose, dry throat, constipation or feeling tired and having trouble sleeping. The elderly, due to the decline of blood and internal organs, are more sensitive to changes in the weather, susceptible to respiratory diseases, and worsening of diseases related to the heart or joints. Therefore, maintaining health in the fall is especially important to maintain balance and prevent disease.

Here are 10 principles to help take care of your health in the fall:

Eat a light diet and supplement with foods that moisten the lungs.

Specialist Doctor Le Thi Thuy Hang, University of Medicine and Pharmacy Hospital, Ho Chi Minh City - Branch 3 said that autumn in Vietnam often has a milder climate than summer, but still has the potential for erratic changes such as chilly mornings and nights, and hot afternoons. According to traditional medicine, autumn belongs to the metal element in the five elements, directly related to the lungs and large intestine.

"The dry autumn air can be harmful to the lungs. Therefore, we should pay attention to eating foods that nourish yin and moisten the lungs, such as pears, honey, lotus seeds, lilies, and yams. Meals need to be balanced, not too greasy, and fried foods should be limited. In particular, we should increase green vegetables and seasonal fruits to supplement vitamins and fiber, helping the digestive system work more smoothly," Dr. Hang shared.

Keep your body warm during the changing seasons

Early mornings and evenings are often colder, making it easier for the body to catch a cold, causing coughs, colds or joint pain. Elderly people should wear warm clothes when going out early in the morning and avoid sitting in drafty places. Adjusting clothing flexibly according to the time of day helps the body adapt to the climate and prevent respiratory diseases.

You should increase green vegetables and seasonal fruits to add vitamins and fiber to your meals.

PHOTO: AI

Maintain gentle and regular exercise

The cool autumn weather is very suitable for outdoor exercise. However, for the elderly, it is advisable to choose moderate forms of exercise such as walking, tai chi, yoga or gentle stretching movements. Exercise for about 20-30 minutes every day, avoiding strenuous exercise in the early morning when it is still cold or in the hot afternoon.

Get enough sleep and keep a regular routine

According to traditional medicine, autumn is the time to "rest", meaning to reduce fatigue and keep the spirit peaceful. The elderly should sleep 7-8 hours a day, avoid staying up late, and create the habit of taking a short 15-20 minute nap to restore physical strength. Maintaining a stable daily routine helps the body maintain its biological clock, reducing the risk of sleep disorders.

Drink enough water and pay attention to moisturizing.

Although the weather is no longer too hot, the body still loses water through sweat and respiration. The elderly need to drink enough 1.5-2 liters of water per day, prioritizing warm water, broth or herbal tea such as chrysanthemum tea, lotus tea or diluted ginger tea with a little honey. At the same time, you should eat more water-rich foods such as soup, porridge, vegetable soup to keep the respiratory mucosa and skin moist.

Prevent respiratory diseases and colds

Autumn is the time when flu, bronchitis, and pneumonia easily break out. The elderly should pay attention to cleaning their nose and throat with diluted salt water and wearing masks when going out, especially in crowded places. In the family, it is necessary to keep the environment airy but not let the wind blow directly. If you have an underlying disease such as COPD or bronchial asthma, you need to comply with treatment medication and have regular check-ups.

Adjusting the diet for people with underlying diseases

Elderly people often have chronic diseases such as high blood pressure, diabetes, and cardiovascular disease. In the fall, due to the cold weather, blood vessels easily constrict, blood pressure can fluctuate. Therefore, it is necessary to limit salty foods, reduce sugar, avoid alcohol and tobacco. Supplement with sea fish, nuts, and green leafy vegetables to protect the cardiovascular system. These principles both support the control of underlying diseases and are suitable for the needs of the fall.

Keep your mind relaxed and regulate your emotions in the fall.

Autumn can easily cause feelings of melancholy and sadness according to the rule "autumn qi dries, lung qi is sweet". The elderly should maintain positive mental activities such as reading, listening to music, and chatting with their children and grandchildren. Maintaining an optimistic spirit not only helps stabilize the mind but also benefits the immune system and prevents diseases.

Skin and joint care

Dry climates can cause skin to crack and joints to ache. Elderly people should apply moisturizer after bathing, bathe in warm water, and avoid bathing for too long. Supplement with fish oil, milk rich in calcium and vitamin D to support bones and joints. When experiencing joint pain, exercise gently, apply warm compresses, and monitor for unusual swelling and redness.

Take the initiative to have regular health check-ups

"Autumn is a good time for the elderly to have regular health check-ups, especially for cardiovascular, respiratory and digestive health. Early examinations help detect abnormalities and adjust lifestyle and medication in a timely manner. In addition, annual flu vaccination is also an effective measure to prevent respiratory diseases during the changing seasons," Dr. Hang shared.

Source: https://thanhnien.vn/vi-sao-mua-thu-nen-an-uong-thanh-dam-bo-sung-thuc-pham-bo-phe-185251009162155219.htm