14 tips for men to keep fit in autumn to help you regain your youth

Whether you are a 20-year-old who is just starting out, a 30-year-old who feels good about yourself, or a 40-year-old who needs sustainable development, men are born to be nourished and have a higher energy demand than women. Especially in a special season like autumn, you need to get some advice on how to stay healthy!

1. Supplement vitamins

Vitamins play an important role in the human immune system. The number and vitality of various immune cells in the body when resisting foreign invasion are related to vitamins. Therefore, in the autumn and winter cold season, don't forget to take vitamin C tablets every day. You can also eat more fresh vegetables and fruits rich in vitamin C, such as kiwis and oranges. In order to keep the respiratory mucosa moist, you should also supplement vitamin A. The best sources are fennel, carrots and cabbage. In addition, eat a handful of walnut kernels or sunflower seeds regularly, which are rich in vitamin E.

2. Eat three meals at regular times

Sit down to eat when it is time to eat, eat about the same amount at each meal, keep the gastrointestinal capacity stable, and have good digestion. This perfect program will be recorded in the body's DNA sequence. Under this program, the biological clock will swing to the same rhythm every day, the various functions of the body will be in the best state, and the immunity will be maintained at the highest level.

3. Massage 3 acupoints

By stimulating three acupoints, local blood circulation can be improved, inflammation and heat stroke, which are common in autumn and winter, can be prevented, and immunity can be enhanced. These three acupoints are Dazhui (below the most prominent vertebra behind the neck when the head is lowered), Quchi (the outer end of the elbow crease formed by bending the elbow to a right angle, and then 1.5 inches outward), and Fengmen (two joints down from Dazhui, and then one and a half fingers to the left and right). You can use the middle finger to massage each acupoint for 2 to 3 minutes.

4. Vaccination

Vaccination is an absolutely good way to improve immunity. It is the best immune stimulant that can enhance the body's ability to resist disease and greatly improve the effectiveness of immune cells in capturing viruses. According to previous relevant data, after receiving the flu vaccine, more than 90% of people have antibodies raised to a protective level (i.e., effective resistance to viruses). In addition to the flu vaccine, you can also get a cold virus vaccination. It is best to get it every year.

5. Do moderate exercise regularly

Diseases that are prone to occur in cold weather are all related to the heart and lungs. Healthy heart and lungs can reduce the incidence of diseases in autumn and winter. Appropriate moderate-intensity exercise can improve cardiopulmonary function and enhance human immunity. Moderate exercise means that the heart rate during exercise reaches 60% to 70% of the maximum heart rate (220 minus one's age). For example, the maximum heart rate of a 25-year-old person is 220-25=195. When exercising, his heart rate should be controlled between 195×60% and 195×70%, that is, between 117 and 137. Exercises recommended by fitness experts are walking, swimming, and jogging.

6. Eat an onion every day

Taking onion juice with added sugar can enhance the body's resistance. Onions contain a large amount of natural antibiotics with strong bactericidal ability. They have killing and inhibitory effects on Staphylococcus aureus, Streptococcus, Diphtheria, Shigella, Tuberculosis, Escherichia coli, etc. Scientific experiments have shown that raw onions have better anti-immune effects than cooked onions. If you chew raw onions for 3 minutes, you can kill all the bacteria in your mouth. Of course, it is still necessary to eat a piece of chewing gum after taking it.

7. Kiwi fruit prevents constipation

Intestinal diseases are considered one of the biggest threats to health, and long-term constipation indicates potential illness in the body. One of the consequences is reduced immunity. There are many ways to solve constipation. MH recommends the "kiwifruit therapy" - two kiwifruits a day. Dr. Anan Chen, Associate Professor of the Faculty of Medicine of the University of Hong Kong, recently conducted a special study on the effect of dietary fiber in kiwifruit on improving the intestinal effects of constipation patients in China. The results showed that after eating two kiwifruits a day for four consecutive weeks, about 54.5% of the subjects had a significant improvement in their overall bowel movements, including an increase in the number of natural and complete bowel movements per week from an average of 2.2 times per week to 4.4 times, and the time that feces stayed in the intestines was shortened by 27%. The secret is that kiwifruit is rich in dietary fiber, which helps produce softer stools and aids excretion.

8. Wash your hands up to 8 times a day

Scientific research has found that cold viruses can survive on hands for 2 hours and on hard surfaces for 72 hours. When a person with a cold touches his nose, the cold virus is on his hands and can be carried anywhere. Washing hands frequently can minimize the risk of respiratory infections and influenza, but you cannot expect to kill bacteria once and for all by washing your hands with soap. You can only rinse them off one by one. However, you should not wash your hands too often, otherwise your skin will become dry. The upper limit of hand washing is 8 times a day.

9. Drink carrot milk regularly

Carrots contain a lot of beta-carotene, but it can only be absorbed by the body in a fat environment. Milk can provide fat and has the effect of enhancing immunity. Therefore, carrots and milk are the "golden partners" on the immune front. When making carrot milk, steam the carrots, add milk and honey, and grind them in a blender before use.

10. Breathe fresh air

Fresh air can help blood flow smoothly, promote lung capacity and circulatory system, and is a good way to rejuvenate the spirit and promote the immune system. Therefore, in autumn and winter, you should open the windows for half an hour every morning and evening to ventilate, or go out for a walk frequently. Letting the respiratory mucosa receive some stimulation from the cold air is also a way to exercise the respiratory tract's disease resistance and improve immunity.

11. Drink plenty of water

Sufficient water in the body can keep the respiratory mucosa moist, making it difficult for cold viruses to multiply quickly. Nutrition scientists recommend that the daily water intake should be 40 ml based on body weight, and children need to drink more water. The best drinks are: water, mixed drinks (a mixture of mineral water or soda water and apple juice), fruit tea or herbal tea. Drink less coffee, alcoholic drinks and wine. Sports nutrition experts point out that the principle of drinking water is to drink when you are thirsty.