“A Tang poem can describe this year’s scorching summer: “When the sun is in the afternoon, the sun does not go away, and the nations are in a flooded furnace. Mr. Wang of Tang Health Club, who is fat, is afraid of summer, especially in the past few years with diabetes, every summer, the hot and humid sauna days are unbearable, often sweating profusely, losing his appetite and unable to sleep at night. He has to stay in his air-conditioned home and watch his blood sugar rise day by day! How to deal with the relationship between diet and exercise in summer? In fact, many sugar lovers have similar confusion, so why does summer have such a great impact on us? The three months of summer (from April to June in the lunar calendar, and from June to August in the solar calendar, from the date of summer to the date of autumn. The three months of summer (from April to June on the lunar calendar, and from June to August on the solar calendar, from the date of the beginning of summer to the date of the beginning of autumn. During this period, the Qi of heaven (Yang Qi) and earth (Yin Qi) are fully intertwined, making it the most vigorous time of the four seasons. Plants will blossom and bear fruit when the qi of heaven and earth meet, and the human body’s metabolism is at its peak at this time. According to Chinese medicine, summer is fire, and the heart is fire. The heart is the master of blood, and the fluid is sweat. The heart is the “commanding officer” of our body, leading the spiritual and thinking activities of the whole body. Therefore, the ancients believed that summer is the best time to nourish the heart. However, if the heart is invaded by external evil (phlegm, heat, fire, etc.), it will cause fire and heat to disturb the heart, making summer a high season for skin diseases, gastrointestinal diseases, cardiovascular diseases, mood disorders, etc. According to Chinese medicine, the pathogenesis of diabetes is internal dampness and heat, injury to the spleen and stomach, injury to fluid and depletion of qi, and deficiency of both qi and yin, resulting in thirst. In the hot summer months, sweating is an excessive consumption of fluids, so sugar lovers are more likely to be the target of heat attacks. How should sugar lovers spend this long summer? A, moderate work and rest The Yellow Emperor’s Classic of Internal Medicine mentions that “summer March …… sleep at night and get up early, not tired of the day”. It means that the summer sunshine time is longer, more daytime activities, it is appropriate to sleep late and get up early. A little later to sleep is in order to comply with the natural yin sufficient, and get up early is also in order to comply with the natural yang sufficient. However, do not sleep later than the time of the son (23:00), and make sure to take a nap at noon, so that the body can be fully rested. Sugar lovers can adjust their rest and travel time in summer according to their specific conditions. Try to avoid going out between 10:00 am and 4:00 pm. Because the sun’s ultraviolet rays are the strongest on human skin during this time, the possibility of heatstroke from continuous exposure to the sun is high. If you must go out at this time, be sure to do a good job of protection, such as playing umbrellas, wearing sun hats, wearing sunglasses, the best conditions to apply sunscreen. If you go out for a long time, you should also bring the right amount of water and beverages as well as heatstroke medicine, such as patchouli, windex, etc. Of course, you should also try to avoid taking oral contraceptives or some other drugs with photosensitive effects to avoid pharmacological reactions. Sun-exposed car interiors, open-air venues and stuffy, airless rooms are high-risk locations for heatstroke and should be avoided as much as possible. For people with solar dermatitis and those who are sensitive to UV rays, the correct choice of sunscreen is crucial. The amount of sunscreen skin care products applied should be 2 mg per square centimeter of skin. If the application amount is halved, its light protection effect will be reduced, which is also the reason for sunburn as usual after applying sunscreen. Generally speaking, people who work mainly indoors are advised to use sunscreen skin care products with SPF 10 or so. The outdoor workers should use sunscreen skin care products with SPF 20 or so. The actual fact is that you can find a lot of people who have been in the marketplace for a long time, and they’ve got a lot of people who have been in the marketplace for a long time. The hot weather is susceptible to summer heat, sweating and injury, losing a lot of water; feel the dampness and affect the digestive and absorption functions of the spleen and stomach, often loss of appetite, eating less, coupled with long summer activities, heat consumption of heat, general weakness. We have long been tired of fat, sweet and thick taste, at this time, fruits, cold drinks and porridge are very popular, both to cool down the summer heat, but also to appetite to replenish energy. But for sugar lovers, many fruits, especially watermelon, although water is very large, when a lot of eating but affect the fluctuation of blood sugar; cold drinks, especially cool carbonated drinks is indeed very comfortable, but to quench the momentary thirst but damage the spleen and stomach Yang Qi, and because of the high sugar content is very easy to cause a sharp increase in blood sugar in the body and induce diabetic ketoacidosis; porridge can nourish the stomach but because of easy absorption easy to cause post-prandial hyperglycemia. So how exactly is the diet arranged to be reasonable? First of all, we should eat more green vegetables instead of fruits, because they are very low in calories but contain a variety of vitamins, minerals and fiber, a lot of eating green vegetables can balance nutrition, replenish the lack of water and inorganic salts caused by sweating, but also can increase the sense of satiety and prevent constipation, cold better. Secondly, soup instead of porridge does not affect blood sugar and help digestion and absorption, mung bean soup, lotus leaf soup, radish soup, winter melon soup, etc. can be. In addition, do not forget our “national drink” – the main tea drinks, especially green tea, herbal tea, to replenish water while clearing heat, refreshing and nourishing the mind. The appropriate choice of chicken, duck, fish, eggs and other protein-based nutritional food, can be timely replenishment of the body’s metabolic needs. Of course, insist on blood sugar monitoring is essential! Third, exercise moderate exercise therapy is an important element of the comprehensive treatment of diabetes. The hot sun disrupts the usual routine of sugar lovers, and calorie consumption is seriously shrunk. In summer, it is necessary to sweat appropriately in accordance with the seasonal weather to drain the internal heat, but also be careful not to sweat profusely and damage the fluids and yang energy. How to solve this contradiction well? As you know, the strongest short-wave radiation from the sun is between 10 a.m. and 4 p.m. Therefore, the exercise of sugar lovers should try to avoid going out to exercise during this time, preferably in the early morning or dusk. Avoid direct sunlight. Try to choose the place of exercise indoors, such as table tennis, indoor badminton, swimming, etc. If you want to exercise outdoors, the amount of exercise should not be too much, and it is best to wear loose and breathable clothes when exercising. Before and after exercise to replenish water, especially light salt water, neither cold drinks hurt Yang Qi, but also do not exercise immediately after the binge drink caused by water poisoning. Adults drink about 1500 ml of water per day, 50 to 100 ml each time, the temperature should be more than 5 degrees Celsius is more appropriate. In addition, do not immediately after exercise on the fan, air conditioning blowing or painful cool bath, so that a momentary cool but will make the whole body pores quickly closed, the body heat is not only difficult to emit to solve the heat, but also due to vasoconstriction, especially cardiovascular vasoconstriction and cause cardiovascular and cerebrovascular events. Fourth, moderate summer heat “the former planted trees, the latter to take advantage of the cool”, the past can be in the shade of a tree is very comfortable, and now even electric fans feel obsolete! Air conditioners have become an indispensable necessity of life in the summer. As we all know, if we stay in an air-conditioned room for a long time in summer, it is easy to suffer from “air conditioning disease”. There will be cough, headache, sore throat, runny nose and other cold-like symptoms, joint and limb pain, numbness, chest tightness, dizziness, back pain, easy to suffer from colds and different degrees of gastrointestinal disease, and in heavy cases, cardiovascular disease and so on. The main reason is that the temperature difference between indoor and outdoor, people go in and out of the cold environment many times a day, the cold air will invade the body from the skin, pores, easy to hurt the lung health of Yang Qi, resulting in the upper respiratory tract immunity is reduced, bacteria, viruses are easy to take advantage of. The cold air will prompt the sympathetic nerves to secrete a large amount of adrenaline, which invariably adds a burden to the heart. Older glucose patients originally have reduced resistance, accompanied by some chronic complications, if the cold and then combined with infection, it is easy to occur diabetic ketoacidosis, and even cause cardiovascular accidents. Therefore, summer health should be nourished, try to reduce the time in the air conditioning room, the temperature difference between indoor and outdoor does not exceed 5 degrees is appropriate, even if the weather outside is hot, the indoor temperature should not be lower than 26 degrees. Also often open the windows for ventilation, to ensure that the convection of indoor and outdoor air, on 1-3 hours is best to close the air conditioning for a period of time, open the windows to breathe fresh air, natural cold air is the best. If conditions do not allow, it is best to go outside every hour to the corridor and other places with windows for a change of air. Reduce the use of air conditioning time, while reducing the greenhouse emissions, saving energy, they also save money, to achieve their own health at the same time also actively involved in environmental protection, a two-fold success! In addition, some people like to take advantage of the cool until late, simply on the balcony, the roof and other outdoor sleep, this is also unscientific, especially lying in a humid place and sitting cold stone cold ground. Although the day heat and humidity win, it is appropriate to prevent exposure to the sun, but not just a momentary pleasure too much to avoid heat and tend to cool. Moreover, no matter how hot the summer night, the temperature will be reduced in the second half of the night, very vulnerable to wind, cold and wet. The Yellow Emperor’s Classic of Internal Medicine recorded in the way of summer health, “summer in March, this is called the show, the sky and the earth, everything flashy, sleep at night and get up early, not tired of the day, so that the will is not angry, so that the Huaying into the show, so that the gas to drain, if the love outside, this summer gas should be, the way to raise long. Against it is sad, autumn for ^ malaria, bong harvesters less, winter solstice heavy illness.” If people don’t know how to follow the times in the summer, they will be “sad”, sad is to hurt the Yang Qi. In winter, the disease may recur or worsen. “The sugar lovers use this summer health way to stabilize and control their blood sugar, to have a good summer, to live a good summer, to let the body and mind and nature to flourish together, and to harvest the golden fruits of health in autumn!