Don't wear slippers! 19 selections of warm activities that "make your room and body warm"

Don't wear slippers! 19 selections of warm activities that "make your room and body warm"

On a day when it's too cold, isn't your body still cold even if you wear it with heating? In such a case, devise a room and warm your body. Introducing the warmth that you want to incorporate in your daily life, such as measures against the cold in the room, routines, how to sit and how to stand, etc. Causes and countermeasures for cold rooms in winter Many people should be feeling the coldness of rooms in winter, which they had never felt before. We asked Mr. Murasaki Oma, a first-class architect who has worked on many home remodeling to solve the problems of the house, about the cause of the cold winter room and the countermeasures. Murasaki Oma There are three main causes of cold indoors. Cold air from windows, walls, and floors. If you own a house, you can make a full-scale improvement with a view to remodeling, and even if you are renting a house, if you know the mechanism of cooling and take measures while holding down the points, it should change to a more comfortable room. Countermeasure 1: Window cold air inlet and warm air outlet. Creating a room that does not get cold easily by controlling the windows. Most windows these days are airtight sashes, but glass windows with low heat insulation are the biggest cause of bringing cold air directly to the room in winter. Murasaki Oma Even if you warm the room, the air that hits the window cools rapidly, and the cold air flows down and spreads to the floor, causing a phenomenon called "cold draft." With a highly airtight sash window, there is almost no need to worry about drafts, so if you think your feet are cold, the cold air from the window may be the cause. The winter curtain has been changed to a thick woven type. A quick way to deal with cold air is to review the material of the curtain. If you change to a solid material such as thick fabric, it will be difficult for cold air to pass through the curtain. If you choose a warm color such as orange or red, you can feel the warmth visually. Besides having a hem short. With a length that allows room to the floor. If the hem of the curtain is short and there is a gap between it and the floor, cold air will flow out of it and spread near the floor. If you change the length of the large windows to the length of the windows that can be attached to the floor, if possible, you can take measures against cold air. Countermeasure 2: Entrance Keep the warmth of the room from the dark and cold entrance all day long. The entrance is often not sunny, and even if the door is closed, there is a slight gap between the main body and the door frame, and the outside air always enters for 24 hours, albeit in a small amount. In addition, the metal door itself emits cold air, which is full of cold conditions. Murasaki Oma To prevent cold air, be sure to close the door that separates the entrance from the room. Also, if there is a corridor between the room and the entrance, you can prevent the direct intrusion of cold air, but if the kitchen or room is built immediately after opening the entrance, the cold inside the house will increase. Hang a curtain near the entrance to prevent cold air. Create a layer of air with a partition curtain. If the floor plan is to enter the room immediately from the entrance, install a thick partition curtain to create a layer of air between the entrance door and the room to block the cold air. With transparent accordion curtains and vinyl curtains, the room doesn't look small. Countermeasure 3: Room temperature Also pay attention to the humidity that holds the key to comfort. Ventilate to keep you comfortable. It is said that the comfortable indoor temperature in winter is 18 to 22 ° C and the humidity is around 50%. When the humidity is low, it is easy to feel the cold, so in order to maintain a comfortable room, I want to use home appliances that control the temperature and humidity well. Murasaki Oma If you want to raise the room temperature at once, the air conditioner is the best choice. However, the heating fee is more expensive than the cooling fee, so use a circulator or a fan to circulate the warm air that tends to collect on the ceiling, and devise a way to raise the room temperature quickly. As long as the air conditioner is on, the circulator is basically left on. A humidifier is also a necessity so that the humidity does not get too low. As a result, automatic operation of the air conditioner saves energy. Air conditioners consume a lot of electricity until the room temperature reaches the set temperature. If the setting is weak from the beginning, it will take time for the room temperature to reach the set temperature, and on the contrary, the electricity bill may increase. It is more efficient to raise the room temperature at once by automatic operation. Place the circulator directly under the air conditioner. A circulator that supports the work of the air conditioner. Warm air collects in the upper part, so place it directly under the air conditioner. If the wind is blown upward from there, the air circulation will proceed and the power consumption of the air conditioner can be saved. Murasaki Oma is a first-class architect. Home remodeling consultant, interior planner, interior coordinator. She is the representative of "First-class architect office Office Yuu". She is also active as a seminar lecturer. * From the December 9, 2020 issue of "anan". Illustration by Mai Beppu, text by Mikiko Itakura (by anan editorial department) * Delivered on December 6, 2020 Winter nights are a night that we definitely want to incorporate into Dr. Chiaki Fukuda, a doctor of medical science, and Dr. Yuko Ashizawa, a doctor. I was taught the warmth routine of. 4 hours before going to bed: Routine awareness Introductory time When you're done, switch your mood to private mode. If you change into room wear, take measures to keep your body warm. Focus on covering areas where heat can easily escape. Cover your shoulders and neck, which tend to get cold, with your loungewear. Chiaki Fukuda The neck is easy to release heat, and the shoulders and upper arms are easy to shrink when you feel cold, so be sure to protect them well. It is also recommended to add a blanket to the clothing and incorporate a cape. Wear room shoes that cover the soles and heels. Chiaki Fukuda There is a high possibility that socks alone will not be able to handle the cold air from under the floor, so use shoes. For slipper type, warm air easily escapes from the heel, so choose room shoes that firmly wrap the entire foot. 3 hours before going to bed: Preparation time before taking a bath After eating, take a short break and start preparing for a warm sleep. It's during this time that you should exercise moderately to keep your body warm and keep your bedding warm. With just a little action, you can improve your coldness! Do simple exercises that warm your body. Chiaki Fukuda Let's warm up with things that you can feel free to do, such as stretching, dancing while watching a DVD, and playing exercise games. I recommend the radio calisthenics that everyone knows. If you do it properly, your body will get hotter than you imagined. Warm the futon so that it is warm before going to bed. Dr. Yuko Ashizawa It is said that the temperature of the futon that leads to a good night's sleep is about 33 ° C, which is a little lower than the body temperature. Warm it with a futon dryer or hot water bottle before taking a bath. However, if the temperature is too high, it will be difficult to sleep, so remove it before entering the futon. 2 hours before going to bed: Finishing time warmed up in the bath Daily bath time is the key to the HOT night routine. We will also introduce the temperature and bathing method to enhance the effect, massage that you want to do with plus α, and follow-up techniques that are perfect for busy people. Soak the bath in hot water at around 40 ° C for about 20 minutes. Chiaki Fukuda A measure of warmth is that sweat oozes on your forehead. If you don't have time to soak in the bathtub, warm the parts and make up for it with a hot drink. Dr. Yuko Ashizawa You can improve blood flow by taking a hand bath or a foot bath with hot water of about 43 ° C. In the bathtub, massage your ears and scalp to improve blood circulation. Dr. Yuko Ashizawa Covering your head with your palm to move your scalp, or gently loosening the hairline, crown, and upper ears will improve blood circulation in your head and warm your entire body. In addition, there are many acupuncture points on the ears to prevent coldness, so gently massage and stimulate the entire ear and earlobe. 1 hour before going to bed: Relaxing time for a good night's sleep After bathing, the correct answer is to rest and warm your body so that you can get a deep sleep. Incorporate a sleep-onset ritual into your bedroom to make it easier to sleep and stretches that have a relaxing effect. Check the room temperature and adjust it to a temperature suitable for sleep. Yuko Ashizawa The room shouldn't be too hot for that. Let's keep the heating at about 18 ° C so that the heat can be dissipated well. Put a warmer on your waist to prevent it from getting cold after the bath. Dr. Yuko Ashizawa Please put a warmer around the sacrum bone on your waist and warm it up. Since large blood vessels pass through, heat easily reaches the entire body, making it warm. Relax your body with a relaxing stretch that does not cause vigorous movement. Dr. Yuko Ashizawa If you feel cold in your hands and feet, lie on your back on the bed, raise your hands and feet vertically, and shake them for about 30 seconds to 1 minute. By raising the limbs, where 70% of the capillaries of the entire body are concentrated, higher than the heart, both the limbs and the body are warmed. Chiaki Fukuda Doctor of Medicine. She also works as a health science advisor. He has written many books and supervised books such as "Building a leaner body starting from the 40s" (Kasakura Publishing Co., Ltd.). Dr. Yuko Ashizawa, a doctor. She is the director of Ichikawa Mental Clinic. She also supervises books such as "GOOD SLEEP BOOK 365 days sound and comfortable sleep" (Shoeisha). * From the December 9, 2020 issue of "anan". Illustration / ery coverage, text / Shigenobu Aya (by anan editorial department) * Delivered on December 6, 2020 "Home warm moxibustion" is easy to warm up with a single switch using a hair dryer. Among the treatment methods of oriental medicine, "moxibustion" is known to have a particularly high effect of relieving cold. However, for those who find it bothersome to go to the acupuncture clinic and scared to use fire to moxibustion by themselves, I would like to recommend "dryer moxibustion". We asked Akira Kawashima, a professor at Tokyo Ariake University of Medicine, to teach us the points. Akira Kawashima Just blow the low-temperature air from a dryer at 40 to 50 ° C to the acupoints that deal with his worries. "hot! If you feel, let's release the outlet immediately. At this time, the small point where you feel the heat is the weak point. Even if you do not know the exact position of the acupuncture points, there is no problem because the dryer can apply heat to a wide range. Repeat 3-5 times. Bring it closer from a distance of about 10 cm. Be sure to do it yourself! [1] Saninkou The boundary between bones and muscles, which is about three fingers wide from the bones of the inner ankle. Effective for cold, swelling and menstrual cramps. [2] Zusanli It is two fingers wide outside from the rugged bulge under the dish-shaped bone of the knee. For measures against cold gastrointestinal tract. [3] Yusen The center of the wrinkle that looks like a "human" character that is created when you grab the sole of your foot. Effective for cold feet and insomnia. Akira Kawashima Professor at Tokyo Ariake University of Medicine. He is also in charge of the natural medicine department at the clinic attached to the Toyo Medical Research Institute. His books include "Dryer Moxibustion that Awakens Beauty" (Gendai Shorin). * From the December 19, 2018 issue of "anan". Illustration by Momoko Harada, text by Asami Seo (by anan editorial department) * Delivered on December 14, 2018 Is the cause of the cold ant in the disorder of posture? Reset the stoop with the correct sitting style We asked Takako Yamamoto, the representative of "Soft.com (R)", to teach us the "correct sitting style". Tilt your pelvis forward to reset your stoop. Warm posture: Speaking of the typical way of sitting that leads to the coldness of sitting, the stoop. To reset, tilt the pelvis forward. As a result, the posture opposite to that of the stoop, in which the front muscles stretch and the back muscles contract, can be taken. [1] Spread your legs across your shoulders and stick your hips out. To bend the pelvis, stick out your hips. First, stand in front of the chair, open your legs to the width of your shoulders, and stick out your hips. [2] Sit with your hips sticking out. Sit in a chair while maintaining the pose with the buttocks sticking out in [1]. Place your hands at the base of your thighs and stretch your back. The elbows are set behind the body. [3] Tilt your body at an angle of 45 degrees. 45 seconds KEEP. With the base of the thigh as a fulcrum, pull the elbows back and tilt the upper body forward by an angle of 45 degrees. Breathing naturally. Pressure is applied to the inguinal region, so when you put it back, blood will slowly circulate. * NG: The coccyx is crushed! If you do not sit with your hips sticking out, your coccyx will get caught and your pelvis will not bend. * From the December 19, 2018 issue of "anan". Photo by Keiko Nakajima Stylist Hiroko Kamiyazono Hair & Makeup Nagisa (W) Model Shen Tanaka Interview, Written by Nami Hote (by anan editorial department) * Delivered on December 16, 2018 Correct way to stand cold And breathing method We asked Takako Yamamoto, the representative of "Soft.com (R)", to teach us "correct standing and breathing method" that will keep you cool. Warm posture: Straighten your legs from your standing hips to improve your circulation. What you should be careful about when standing is the lower body. When the lower body is distorted, the upper body is also distorted. If you align your legs straight in a pose that raises your hips, your posture will be aligned and you will be able to go around smoothly. [1] Put on your heels and tighten your hips. Put on your heels, open your toes for about one fist and stand, then apply pressure to your buttocks and tighten inward. With the image that the legs ride straight on the heels. [2] Pull up with your hips tightened. 45 seconds KEEP. Pull up your butt as it is. At this time, I felt that the inside of the thigh was pulled to the center. Let's go in a short interval, such as in the elevator. Warm posture: Breathing Deep breathing contracts the muscles around the lungs to generate heat! Breathing becomes shallow when the posture is bad. When you open your chest and take a deep breath, the pectoralis major muscles around your lungs contract greatly, increasing the amount of heat generated. Two birds with one stone say that if you breathe deeply, you will be able to go around better. First, let's be aware of the contraction of the pectoralis major muscle. Place your fingertips under the collarbone near the shoulder. Inhale through your nose while touching the base of your pectoralis major. If you inhale so much that you can't inhale any more, hold your breath for 5 seconds and exhale slowly through your mouth. [1] Take a deep breath and stretch the pectoralis major muscle. Sit deeply in a chair and open your legs to shoulder width. Bend your elbows and shape your fingers as shown in the photo above. You can use the little finger muscles that you don't use often and go up. Then take a breath. [2] Exhale and contract the pectoralis major muscle. 15 seconds x 3 times. Inhale to the limit as if you were breathing through your nose to your back, hold your breath for 5 seconds, and slowly exhale through your mouth. Close your eyes and focus on how your pectoralis major contracts. Takako Yamamoto Representative of "Soft Naka.com (R)". Based on the salon "Kyoto Soft Naka", he teaches how to improve his posture. Her book is "Make in 45 seconds a day! Softening Naka ”(Poplar Publishing Co., Ltd.). Knit ¥ 18,000 (Chaos) Pants ¥ 22,000 (Catherine Hamel) Pumps ¥ 76,000 (Nina Ricci) Over Chaos Omotesando TEL: 03-6432-9277 * From the December 19, 2018 issue of "anan". Photo: Keiko Nakajima Stylist, Hiroko Kamiyazono Hair & Makeup, Nagisa (W) Model, Shen Tanaka, Bun, Nami Hote (by anan editorial department) Let's be warm It may be a little difficult to incorporate all the warmth that we introduced. However, it is possible to get into the habit little by little. Cold is also said to be the cause of all illnesses. Warm your body and spend the cold winter as comfortably as possible.