Group 1 - The article discusses dietary recommendations for the "Minor Snow" solar term, emphasizing the consumption of warming foods such as lamb, beef, chicken, and deep-sea fish, which can be paired with herbs like astragalus, angelica, and ginger to improve cold sensitivity [6][10] - It advises against consuming cold foods like watermelon and bitter melon, as well as spicy ingredients like chili and pepper, to avoid damaging the spleen [6] Group 2 - The article highlights the importance of combining movement and rest to build energy during this season [7] - It recommends outdoor morning exercises after sunrise in sunny, wind-sheltered areas, with a focus on warming up to prevent joint injuries, suggesting activities like Baduanjin, Tai Chi, indoor yoga, or walking [8] Group 3 - The article emphasizes the need for disease prevention, particularly for cardiovascular and respiratory diseases, as temperature drops can lead to blood vessel contraction [9][10] - It advises hypertension patients to monitor their blood pressure regularly and for coronary heart disease patients to keep warm and carry emergency medication [10] - For respiratory disease prevention, it suggests wearing masks outdoors, frequent hand washing, and avoiding crowded places, with recommendations for at-risk individuals to take preventive medications [10]

Core Viewpoint - Sleep deprivation activates the body's inflammatory response, leading to cognitive impairment and increased risk of various diseases [2][3][6]. Group 1: Impact of Sleep Deprivation - A study involving 2,641 participants found that sleeping less than 6 hours triggers systemic inflammation and increases the risk of cognitive impairment [3]. - Sleep deprivation causes a series of inflammatory responses in the brain, releasing pro-inflammatory factors that adversely affect neurons and cognitive functions [3]. - Chronic sleep deprivation leads to oxidative stress and cellular damage, further exacerbating cognitive decline [3][6]. Group 2: Health Risks Associated with Sleep Deprivation - Insufficient sleep and chronic inflammation are linked to various diseases, including metabolic disorders, cancer, and mental health issues [6]. - Research indicates that sleeping less than 6 hours per night for a week can negatively impact metabolism, inflammation, immunity, and stress response [6]. - Prolonged sleep deprivation keeps the body in a state of stress, lowering immune function and increasing disease risk [6]. Group 3: Recommendations for Mitigating Damage - Adults typically need 7-8 hours of sleep per night, while older adults may require 5-7 hours [11]. - To combat sleep deprivation, lifestyle adjustments and medical interventions are recommended, such as increasing sunlight exposure and regular exercise [13]. - A balanced diet rich in anti-inflammatory foods, such as whole grains, deep-sea fish, cruciferous vegetables, and berries, can help reduce inflammation [14][15].