1, How to keep warm outdoors
1. The biggest danger facing outdoor in winter comes from the low temperature during hiking and camping, so it is necessary to keep warm to prevent frostbite and temperature loss.
2. Sleeping bags for camping in the snow can't be placed directly on the ice and snow ground. The sleeping bag can be covered with pine branches and coats to prevent the human body from melting and getting cold.
3. Sleeping bags should be fully fluffy before use, so that the insulation effect is better.
4. Sleeping bags must always be kept dry and aired on sunny days.
5. After each use of the sleeping bag, the warm air in the bag should be released to prevent the water vapor from condensing and wetting the sleeping bag after the warm air becomes cold.
6. Don't wear too many clothes when entering the sleeping bag. Wearing too much will make people sweat, make the sleeping bag wet and reduce the heat insulation performance.
7. Clothes, gloves and socks should be dried with fire or put in sleeping bags at night, and people should be dried with body temperature when sleeping.
8. Shoes are also in the sleeping bag. If you put your shoes outside your sleeping bag, they will freeze hard the next morning, which is not only difficult to put on, but also hurts your feet. It takes more than an hour to melt the frozen shoes.
How to keep warm in winter camping
9. Don't wear shoes to roast your feet. This is not only difficult to dry, but also makes the shoes have water vapor. Going out and walking in the snow and ice will condense into ice, which is easy to get frostbite.
2. What do you eat when you feel cold?
Increase thermogenic nutrients: thermogenic nutrients mainly refer to protein, fat and carbon hydrate. Therefore, we should eat more foods rich in these three nutrients, especially increase the intake of some fat, such as adding more fat when eating meat dishes and adding more cooking oil when cooking.
Iron-rich food: iron deficiency in the body, various nutrients can not be fully oxidized to produce heat, which is an important reason for chills in winter. Therefore, we should pay attention to supplement foods rich in iron, such as lean meat, fish, animal liver, poultry, egg yolk, mushrooms, beans, celery and so on.
Foods rich in vitamins: such as animal liver, carrots, pumpkins, potatoes and fresh fruits and vegetables. Vitamin A can enhance the cold tolerance of human body, and vitamin C can improve the adaptability of human body to cold.
Foods rich in methionine: Methionine can provide a series of methyl groups necessary to adapt to cold tolerance through transfer. The cold climate increases the excretion of creatine in human urine and accelerates the metabolism of fat, while the heat released by the synthesis and oxidation of creatine and fatty acids in human body needs methyl. Therefore, we should eat more methionine-containing foods in winter, such as sesame seeds, sunflower seeds, dairy products, yeast, leafy vegetables and so on.
Iodine-rich food: Thyroxine secreted by human body can produce heat, and iodine is an essential raw material for the synthesis of thyroxine. You can eat iodine-rich foods such as kelp, seaweed and shellfish.
Nut foods: For example, walnuts contain 40%-50% of fat, most of which are unsaturated fatty acids, which can lower cholesterol and prevent arteriosclerosis and hypertension. Walnut kernel is also rich in phospholipids and vitamin E, which can enhance cell activity, promote hematopoietic function and stimulate appetite. All these are of great benefit to improving health and resisting cold.
Pepper: Eating pepper can stimulate appetite, promote digestion, accelerate heartbeat, dilate peripheral capillaries, and enhance blood flow to the body surface. Eating Chili peppers in winter can keep out the cold and prevent joint pain, lumbago and leg pain and stomach deficiency caused by dampness.
Mutton: It tastes sweet and is rich in essential nutrients such as fat, protein, carbohydrates, inorganic salts, calcium, phosphorus and iron. It is often used as a good product to keep out the cold and tonify yang in winter, and has the effects of warming the middle warmer, tonifying kidney deficiency, appetizing and strengthening the spleen, keeping out the cold and removing dampness.
Shrimp: It is very suitable for people who are afraid of cold due to kidney deficiency in winter. Shrimp is rich in protein, carbohydrate, fat, calcium, phosphorus, iron and other ingredients, and has the effects of tonifying kidney and strengthening yang, nourishing yin and stomach, and dredging blood vessels.
Minerals: People's fear of cold is also related to the quality of minerals ingested by the body. For example, the content of calcium in the human body can directly affect the flexibility and excitability of the heart, blood vessels and muscles, and calcium supplementation can improve the cold resistance of the human body. Foods rich in calcium include milk and soy products. Salt is also very important for human body to keep out the cold, which can enhance the heat-producing function of human body. Therefore, in winter, it is mainly heavy taste and pungent heat, but it should not be too salty. The daily salt intake should not exceed 6 grams.
3, afraid of cold, how to adjust daily?
(1) Beat the soles of your feet
There are too many acupoints on the feet. Regular massage can stimulate acupoints and indirectly affect various internal organs of our body. We can sit cross-legged, start knocking at the center of our feet, and then slowly expand and knock around. The number of times can be handled as appropriate, as long as it hurts a little. You can also walk pebbles in the park and promote blood circulation.
(2) Get more sunshine.
People who are afraid of cold in the body are actually lack of yang, and more sun exposure can increase the yang in the body. Sunlight can not only sterilize, but also make our mood clear and accelerate metabolism, thus improving immunity. So when the sun comes out, sit in the sun and dry your back, hands and feet. It will take 30 minutes.
(3) Shake your feet
You can shake your feet when you are free. Bian Xiao suggested lying flat on the bed. When you want to sleep, lift your legs and shake your feet. This can promote the blood return of legs and feet and reduce the pressure of legs and feet for a day. Swinging your feet often can promote blood circulation, drive away all kinds of sub-health in your body, and your body will slowly warm up.
(4) Rub your toes
Not only do we have many acupoints on the soles of our feet, but our toes are also very important. We can often massage our toes. Knead ten toes into a circle, shake them in turn, and then pull them in turn. Each toe is connected with some functional areas of our head. Massage your toes can strengthen our brains and improve our memory.
(5) Stand on one foot
Standing on one foot can not only increase our body's ability to keep balance, but also help us improve some physical conditions. If your blood pressure and blood sugar are high and your cervical spine is a little uncomfortable, it is recommended to practice standing on one foot every day. It may be unstable at first, but you can support the wall, increase the standing time on one foot in turn, and practice for a while.
Press the heel
(6) Not only the soles of the feet and toes are very important positions of the feet, but also the heels. Especially sedentary people want to have a straight back and massage their heels from time to time! The heel part connects the muscles on both sides of the spine. Knead, pat and stimulate the heel, the muscles here can be exercised, so that you will gradually find that your sitting posture becomes very straight and gradually straighten your back.