After the beginning of autumn, the temperature gradually cools down, but the heat is not enough, and there is a large temperature difference between day and night. How to maintain physical health and do a good job of health preservation at such a time of seasonal alternation? In response, the National Health Commission organized experts to introduce knowledge on health preservation and disease prevention after the beginning of autumn. Liqiu marks the establishment and beginning of a season. Liqiu is the first solar term of autumn, but it is not the watershed between heat and coolness. The weather will not immediately cool down and will be accompanied by a period of summer heat. At the turn of seasons, one should master knowledge in healthy eating, reasonable sleep patterns, moderate exercise, emotional regulation, and other aspects Hu Qiangqiang, Deputy Director of the Propaganda Department and spokesperson of the National Health Commission, said. 'Pasting autumn fat' is not just about eating meat in China. There is a custom of 'sticking autumn fat' at the beginning of autumn. Is there any basis for this approach? How to correctly apply autumn fat? Gong Yanbing, director of Dongzhimen Hospital of Beijing University of Traditional Chinese Medicine, said that during the beginning of autumn, people are accustomed to eating high protein and high-fat foods such as fish to supplement the body deficit caused by hot weather, poor appetite, and high physical exertion; On the other hand, it is to enhance one's own resistance to withstand the upcoming cold winter, which is in line with the concept of "harvesting in autumn and storing in winter" in traditional Chinese medicine. However, many people have sufficient or even excessive nutrition, so it is not recommended to blindly "stick to autumn fat". Overeating high calorie, high-fat foods may increase the risk of obesity, hyperlipidemia, and even coronary heart disease. So, 'sticking to autumn fat' is not just about eating meat, but also about achieving a balanced and nutritious diet. In addition to meat, it also includes fruits and vegetables, eggs, dairy products, grains, beans, etc. In meat, besides lean pork, beef, chicken, duck, fish, shrimp, and other meats can be consumed in small quantities. Gong Yanbing suggested that during the beginning of autumn, the main method of tonifying should be "clear tonifying" rather than "excessive tonifying". Supplementing should be based on physical condition and constitution. If the body is weak, Liqiu is indeed a good season for nourishment. For individuals with obesity, hyperlipidemia, and other conditions, it is recommended to exercise caution when applying autumn fat to avoid overeating and damaging the spleen and stomach. How to replenish water and fluids in a timely manner and maintain good condition during exercise, as summer temperatures are still high and people sweat more? Zhang Li, a researcher at the Sports Science Research Institute of the General Administration of Sport of China, said that choosing the right beverage is the first step in hydrating and replenishing fluids. Water refers to natural freshwater, which is drinkable freshwater. Water is suitable for some low-intensity exercises, or exercises that are not long and do not involve excessive sweating. Zhang Li introduced that liquid refers to adding some minerals, electrolytes, or vitamins to water, also known as sports drinks, mainly used for situations where the exercise time is relatively long and the amount of sweat is relatively large. For example, athletes' sports drinks may contain added sugars, electrolytes, minerals, vitamins, etc., in an isotonic or hypotonic concentration state, resulting in a light sweetness and saltiness when consumed. This type of beverage not only replenishes water in a timely manner, but also replenishes electrolytes lost from sweat, helping the body to better retain moisture instead of quickly dissipating after drinking. Zhang Li suggests drinking water at the appropriate time. Appropriate times include before, during, and after exercise. If you sweat a lot and sweat quickly during exercise, you should start drinking water or drinks in small amounts and multiple times before exercising. Because the body loses water faster than it absorbs water. No matter how much water you drink per hour, only 800 milliliters can enter the bloodstream. However, the rate of sweating can reach one to two kilograms per hour, which requires small amounts of hydration and fluid replacement in advance. It is usually required to drink 100 to 150 milliliters of beverage or water every 10 minutes, about two to three sips, and cannot be replenished in large quantities in a short period of time. How to determine if the water and fluids are sufficient? A simple method is to observe the color of urine. If the color of urine is colorless or light yellow, it indicates that the body's water condition is good and the body is not dehydrated. If the urine color is dark yellow or even brown, it indicates severe dehydration, which can lead to physical fatigue and cardiovascular risks. Also, try not to make yourself feel thirsty, so drink in advance and in small amounts multiple times. To maintain normal physiological metabolism, one must not feel thirsty and not lose more than 2% of their body weight. Recently, the trend of "sunbathing the back" has become popular on the internet, with a focus on comfort. How does traditional Chinese medicine view "sun drying the back"? What are the precautions when sunbathing? Gong Yanbing said that "sunbathing the back" is a traditional health preservation method, which is equivalent to using the sun's rays and the natural yang energy to enhance the body's yang energy. In traditional Chinese medicine, the back is yang and the abdomen is yin. There are two yang meridians on the back, the Du meridian and the Foot Sun Bladder meridian. The Du meridian is located in the center of the back, and there is an acupuncture point called the Dazhui acupoint above it. The Du meridian is the 'sea of yang meridians', which encompasses the entire body's yang energy and is very beneficial for the operation of the body's yang energy. The Du meridian has a very important impact on the overall smoothness and warmth of the meridians, including supporting the body and dispelling evil. In addition, sunbathing on the back during the dog days also conforms to the theory of "treating winter diseases in summer" in traditional Chinese medicine. Who is suitable for "sunbathing their back"? People who are particularly afraid of cold hands and feet in winter, patients with yang deficiency or weak constitution according to traditional Chinese medicine, as well as some people with severe cold and dampness, are all suitable for "sunbathing their backs". Of course, normal people can also maintain their health by sunbathing their backs, but the timing and duration of sunbathing are important. At this time of year, it is generally advisable to avoid direct sunlight exposure. During the hours of 8am to 10am and 3pm to 5pm, the UV intensity is relatively weak and the sunlight is gentle, making it suitable for "sunbathing the back". However, the time for "sunbathing" should also be controlled, such as for elderly and weak people who can sunbathe for a short period of time. According to the feeling of the body, they can generally sunbathe for 15 to 20 minutes first, and gradually increase to 30 minutes, mainly to avoid physical discomfort caused by sunlight exposure, and to feel comfortable. What kind of people are not suitable for 'sunbathing their backs'? Gong Yanbing said that patients with chronic diseases such as hypertension and skin diseases, as well as those who are prone to internal heat and damp heat, should choose carefully. During the process of "sunbathing the back", pay attention to moisturizing. If you sweat a lot, you can supplement with some light salt water or functional drinks. If you experience symptoms such as sweating profusely or even chest tightness and shortness of breath, stop sunbathing immediately and seek medical attention promptly. Seasonal alternation can prevent diseases in advance. After the beginning of autumn, the temperature difference between day and night gradually increases. How should the public cope with the health impacts of seasonal changes, especially respiratory diseases, allergies, and cardiovascular diseases? Wang Liping, a researcher at the Chinese Center for Disease Control and Prevention, said that with the changing seasons and unpredictable weather, the respiratory system of the human body is easily affected. Elderly people, children, the weak, and some patients with chronic underlying diseases are prone to respiratory infectious diseases, including influenza. The public should maintain a healthy lifestyle, develop good hygiene habits, enhance physical fitness, and improve resistance. Clothing should be adjusted in a timely manner according to temperature changes, and active vaccination against influenza, pneumonia, etc. should be carried out. Vaccines can effectively protect the elderly, children, and susceptible populations, reducing the risk of infection and severe illness. The public should also do a good job in health monitoring. When experiencing respiratory symptoms such as fever, runny nose, sore throat, etc., they should try to maintain a resting state and seek medical attention in a timely manner according to the situation. Wang Liping said that people with allergies should avoid exposure to allergens such as pollen and dust mites as much as possible. To maintain cleanliness and hygiene in the living room, especially in areas such as bedrooms and living rooms that are prone to dust accumulation and allergies, regular cleaning is necessary. People with allergies should consume seafood and foods that are prone to allergies as cautiously as possible to avoid allergic reactions. Once allergic reactions such as rash, rash, skin itching, etc. occur, seek medical attention promptly. Ma Changsheng, chief physician of Beijing Anzhen Hospital affiliated with Capital Medical University, said that after the beginning of autumn, there will be greater fluctuations in blood pressure in the human body. Middle aged and elderly people should pay more attention to the prevention of cardiovascular disease and the control of risk factors. Especially for cardiovascular disease patients, medication should be taken according to the doctor's requirements, and the dosage should be sufficient. They should also go to the outpatient department for follow-up in a timely manner to control blood pressure, blood lipids, and blood sugar to ideal levels. At the same time, it is important to cultivate a healthy lifestyle, including a healthy diet, moderate exercise, adequate sleep, smoking and alcohol restrictions, and avoiding prolonged sitting. Winter is cold and also a high-risk season for cardiovascular disease. But after autumn recuperation, the risk factors can be minimized. (New Society)