?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">一、重点保暖防?/span>?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">保护核心部位?/p>
腰部、腹部、颈部和部需重点保暖Q避免穿露脐装或低腰裤，外出佩戴围巾、帽子，I厚袜及(qing)保暖?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">13?/p>
睡前用艾叶或生姜水脚（水温40-50℃，旉20-30分钟Q，按摩涌泉I促q血液@?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">36?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">室内环境调整?/p>
保持室温18-22℃，湿度40%-60%Q可使用加湿器或攄水盆防干?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">14?/p>
每日通风2-3ơ，每次30分钟Q减病菌滋?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">47?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">二、饮食温补润?/span>?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">温补气血?/p>
多食肉、牛肉、鸡肉等U肉Q搭配桂圆、红枣、黑芝麻{坚果干果，增强抗寒能力12?/p>
推荐当归生姜肉汤、红p姜茶等药膳Q适合虚寒体质x?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">26?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">滋阴润肺?/p>
白萝卜、银耟뀁百合、莲藕等食材可缓解冬季肺燥，预防q咳、皮肤干?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">47?/p>
晨vI喝温_(d)日常饮用温热的五h_粥Q如米_、糯c红枣粥Q，健脾养胃47?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">饮食忌?/p>
避免生冷鲜、冰饮及(qing)辛G油腻食物Q减肠胃刺Ȁ15?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">三、v居与q动调节?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">作息规律?/p>
早睡晚vQ徏?2点前入睡Q日出后起床Q，保证7-8时睡眠Q避免熬夜耗伤x38?/p>
忌蒙头睡觉，防止~氧和二氧化x?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">58?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">适度q动?/p>
选择散步、瑜伽、八D锦{低强度q动Q时间控制在30分钟内，以微微出汗ؓ(f)?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">17?/p>
正午阛_充时外出活动，可晒?5-20分钟Q补充阳气ƈ调节情A37?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">四、情l与皮肤护理?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">情志调养?/p>
冬季易情l低落，可通过冥想、阅诅R听音乐或社交活动保持心态^?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">26?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">皮肤L?/p>
减少zM频率Q每?-3ơ）Q水温不过40℃，后?qing)时涂抹润肤霜预防干?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">47?/p>
手部护理需戴保暖手套，定期使用护手?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">7?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">五、细节禁?/span>?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">避免误区：(x)忌过度进补（加重脾胃负担Q、剧烈运动（耗损xQ及(qing)频繁暴露于温差过大环?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">57?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">Ҏ(gu)人群：(x)高血压、糖病(zhn)者需按时监测血压、血p，外出携带急救药品8?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">保护核心部位?/p>
腰部、腹部、颈部和部需重点保暖Q避免穿露脐装或低腰裤，外出佩戴围巾、帽子，I厚袜及(qing)保暖?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">13?/p>
睡前用艾叶或生姜水脚（水温40-50℃，旉20-30分钟Q，按摩涌泉I促q血液@?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">36?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">室内环境调整?/p>
保持室温18-22℃，湿度40%-60%Q可使用加湿器或攄水盆防干?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">14?/p>
每日通风2-3ơ，每次30分钟Q减病菌滋?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">47?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">温补气血?/p>
多食肉、牛肉、鸡肉等U肉Q搭配桂圆、红枣、黑芝麻{坚果干果，增强抗寒能力12?/p>
推荐当归生姜肉汤、红p姜茶等药膳Q适合虚寒体质x?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">26?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">滋阴润肺?/p>
白萝卜、银耟뀁百合、莲藕等食材可缓解冬季肺燥，预防q咳、皮肤干?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">47?/p>
晨vI喝温_(d)日常饮用温热的五h_粥Q如米_、糯c红枣粥Q，健脾养胃47?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">饮食忌?/p>
避免生冷鲜、冰饮及(qing)辛G油腻食物Q减肠胃刺Ȁ15?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">三、v居与q动调节?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">作息规律?/p>
早睡晚vQ徏?2点前入睡Q日出后起床Q，保证7-8时睡眠Q避免熬夜耗伤x38?/p>
忌蒙头睡觉，防止~氧和二氧化x?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">58?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">适度q动?/p>
选择散步、瑜伽、八D锦{低强度q动Q时间控制在30分钟内，以微微出汗ؓ(f)?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">17?/p>
正午阛_充时外出活动，可晒?5-20分钟Q补充阳气ƈ调节情A37?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">四、情l与皮肤护理?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">情志调养?/p>
冬季易情l低落，可通过冥想、阅诅R听音乐或社交活动保持心态^?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">26?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">皮肤L?/p>
减少zM频率Q每?-3ơ）Q水温不过40℃，后?qing)时涂抹润肤霜预防干?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">47?/p>
手部护理需戴保暖手套，定期使用护手?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">7?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">五、细节禁?/span>?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">避免误区：(x)忌过度进补（加重脾胃负担Q、剧烈运动（耗损xQ及(qing)频繁暴露于温差过大环?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">57?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">Ҏ(gu)人群：(x)高血压、糖病(zhn)者需按时监测血压、血p，外出携带急救药品8?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">作息规律?/p>
早睡晚vQ徏?2点前入睡Q日出后起床Q，保证7-8时睡眠Q避免熬夜耗伤x38?/p>
忌蒙头睡觉，防止~氧和二氧化x?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">58?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">适度q动?/p>
选择散步、瑜伽、八D锦{低强度q动Q时间控制在30分钟内，以微微出汗ؓ(f)?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">17?/p>
正午阛_充时外出活动，可晒?5-20分钟Q补充阳气ƈ调节情A37?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">情志调养?/p>
冬季易情l低落，可通过冥想、阅诅R听音乐或社交活动保持心态^?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">26?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">皮肤L?/p>
减少zM频率Q每?-3ơ）Q水温不过40℃，后?qing)时涂抹润肤霜预防干?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">47?/p>
手部护理需戴保暖手套，定期使用护手?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">7?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke);">五、细节禁?/span>?/h4>?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">避免误区：(x)忌过度进补（加重脾胃负担Q、剧烈运动（耗损xQ及(qing)频繁暴露于温差过大环?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">57?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">Ҏ(gu)人群：(x)高血压、糖病(zhn)者需按时监测血压、血p，外出携带急救药品8?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">避免误区：(x)忌过度进补（加重脾胃负担Q、剧烈运动（耗损xQ及(qing)频繁暴露于温差过大环?span disable-audio="true" disable-copy="true" style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased;">57?/p>
?span style="margin: 0px; padding: 0px; -webkit-font-smoothing: antialiased; -webkit-text-stroke: var(--cos-font-medium-stroke); font-weight: 600 !important;">Ҏ(gu)人群：(x)高血压、糖病(zhn)者需按时监测血压、血p，外出携带急救药品8?/p>
通过以上l合调理Q可帮助x增强冬季抵抗力Q缓解手脚冰凉、痛l等问题。若出现持箋不适，l合体质咨询中医师调整方案?/p>