What are the rules for dressing in winter?

　　When the weather gets cold, many people wrap themselves up like rice dumplings. As a result, they start to sweat soon after going out, and when they go inside, they take off their clothes and catch a cold. In fact, thicker clothing is not always better in winter. Scientific matching can truly keep you warm and healthy. Especially the elderly, children and the infirm need to pay more attention to methods. So, what are the correct principles for dressing in winter? How to wear clothes that are both warm and flexible enough to cope with the temperature difference between indoors and outdoors? The answer lies in the "three-layer rule".

What are the rules for dressing in winter?

　　Correct winter dressing is not simply about "wearing more clothes", but about layering and functionality. Medical and health experts generally recommend the "sandwich dressing method", also known as the "three-layer dressing principle" - that is, the inner layer wicks away moisture, the middle layer insulates, and the outer layer prevents wind. This kind of wearing method can effectively lock in body temperature and avoid catching cold after sweating. It is especially suitable for winter when the temperature difference between morning and evening is large and indoor and outdoor temperatures change frequently.

　　First layer: close-fitting perspiration layer (breathable)

　　Choose moisture-wicking materials such as cotton, modal or professional quick-drying fabrics. Avoid wearing chemical fiber underwear, which can easily cause dry and itchy skin, especially the elderly should pay more attention. The key to this layer is to keep your skin dry and prevent sweat retention from causing rapid loss of body temperature.

　　Second layer: middle thermal insulation layer (insulation)

　　You can wear a sweater, fleece or thin down jacket. This type of clothing can form an insulating layer and prevent heat loss. This layer increases or decreases according to the temperature, and is highly flexible, suitable for taking off and wearing indoors and outdoors.

　　Third layer: outer protective layer (windproof and waterproof)

　　Jackets should be windproof and waterproof, such as jackets, woolen coats or fleece jackets. Especially in cold and windy weather, the outer layer can effectively block the intrusion of cold air and protect the core temperature of the body.

Winter health tips

　　1. A warm and nourishing diet nourishes Yang Qi

　　In winter, you should eat more warming foods such as mutton, beef, and chestnuts, and cook soup or porridge with yam and wolfberry to avoid raw and cold foods. You can take in an appropriate amount of black foods such as black sesame seeds and black beans to help nourish the kidneys and store essence. ； Drink 1-2 cups of ginger and jujube tea every day to warm the spleen and stomach, dispel cold, and enhance the body's ability to resist cold.

　　2. Live a regular life and store your energy.

　　Follow the principle of "go to bed early, get up late, and wait for daylight". Go to bed before 10 o'clock every night and get up after the sun rises in the morning to ensure 7-8 hours of sleep. Before going to bed, soak your feet in warm water at 40℃ for 15 minutes, and add a small amount of mugwort leaves or ginger to promote blood circulation. ； Keep the room well ventilated to avoid the breeding of germs in a closed environment.

　　3. Moderate exercise to protect Yang Qi

　　Choose gentle exercise such as indoor yoga, Tai Chi or outdoor brisk walking, 3-4 times a week, for about 30 minutes each time, and exercise until you sweat slightly. Avoid strenuous exercise that will cause Yang Qi to leak out, and try to do it after 10 a.m. when there is sufficient sunshine. This can not only enhance your physical fitness, but also replenish Yang Qi with the help of sunlight.

Misunderstandings about dressing in winter

　　1. Misunderstanding 1: The more you wear, the warmer you will be

　　To keep warm in winter, thicker clothes are not always better. If the clothes are too thick and cause the body to be hot and sweaty, the evaporation of sweat will quickly take away the heat when encountering cold wind, making it easier to catch a cold. And excessive wrapping will compress the body and affect blood circulation. For patients with cardiovascular and cerebrovascular diseases, it may increase the burden on the body and be detrimental to the stability of the condition.

　　2. Misunderstanding 2: Only focus on the head, hands and feet, ignoring the waist, abdomen, chest and back

　　Many people only focus on keeping warm their heads, hands, and feet, but ignore their waist, abdomen, chest, and back. Coldness in the waist and abdomen can easily cause gastrointestinal cramps, bloating and diarrhea, and may aggravate dysmenorrhea in women. ； Coldness on the back can irritate the respiratory tract and induce colds, coughs and other diseases. It is recommended to use vests, vests, scarves and waist protectors rationally to keep warm.

　　3. Misunderstanding 3: Wearing a mask to prevent cold = prevent colds

　　Many people think that wearing a mask can prevent both cold and cold, but this is not true. Wearing a mask for a long time will cause the nasal cavity to lack cold air stimulation, reduce local mucosal immunity, and weaken the ability to resist cold. Normal people do not need to wear it all day long and should exercise their cold tolerance moderately. Only people with asthma or allergies need to wear protection according to the situation.

　　Soak your feet in warm water for 15 minutes every day to help promote blood circulation throughout the body； Maintaining indoor humidity of 50%-60% can reduce the risk of respiratory infections. Dress wisely, keep warm and orderly, and you will no longer be afraid of the cold this winter!