(The following regimen comes from the Internet and has not been confirmed. If you want to implement it, please accept the advice of doctors or experts and refer to the introduction of relevant books. )
Hot and cold water bath "vascular movement"
Hot and cold water bath is good for blood vessels.
The method of alternately bathing and soaking the body with hot and cold water is called hot and cold water bath. Hot and cold water bath has strong exercise value. Different from cold water bath and winter swimming, the body takes turns to contact cold and hot water, so that the body can be stimulated alternately by cold and hot, rather than simply exercising cold tolerance. Alternating cold and hot stimulation makes blood vessels contract one by one, thus increasing the elasticity and tolerance of blood vessels to stimulation, improving the blood circulation and nutritional status of the body, and discharging metabolites, pain-causing factors, inflammatory mediators and bad components that are easy to deposit on blood vessel walls and intima to form atherosclerotic plaques with blood perfusion. Hot and cold water bath is similar to the hot compress treatment of alternating cold and hot in clinic.
The specific method of hot and cold water bath is to use two vats, one containing 10 ~20℃ cold water and the other containing 40 ~50℃ hot water. After exercise, soak your body in a hot water bucket for a few minutes, then in a cold water bucket for a few minutes, alternating several times, and finally put it in a hot water bucket and dry your body with a bath towel. Of course, if there are no conditions, you can also use alternating hot and cold showers instead.
Theoretically speaking, hot and cold water bath should start at a young age and is not suitable for people whose blood vessels have hardened or even blocked. Just like most people who do winter swimming are elderly people, hot and cold water baths can also "cross the river by feeling the stones", and middle-aged and elderly people can also try. People who take lipid-lowering drugs and aspirin to prevent arteriosclerosis may wish to take a cold and hot bath, which is purely physical and natural therapy.
Alternating hot and cold bath: the best choice for sexual function exercise
Bathing is the most relaxing time for people's body and mind, but if we can take advantage of this opportunity, alternating hot and cold baths or warm showers on penis and groin will help to enhance men's sexual function.
Alternating hot and cold bathing is a simple and ancient "vascular exercise". Proper physical exercise through alternating hot and cold stimulation can improve the elasticity of penis blood vessels and promote blood circulation.
Alternating hot and cold bath is an ancient exercise method to enhance male sexual function. The specific method is: soak your body or shower with hot water or warm water in the bathtub first, then go out of the bathtub after the bathtub is fully warm, and shower your genitals with cold water for about 3 minutes. After the penis and scrotum contract, shower with warm water again or enter the bathtub again, and repeat this for 3-4 times. The general procedure is heating first and then cooling. If you are weak, it is recommended to alternate hot and cold, and finally take a hot bath.
If you can insist on alternating hot and cold baths every day, you can make men after middle age full of energy, enhance sexual function and reduce fatigue. If you shower alternately with hot and cold water, the effect will not change.
Chinese medicine believes that the shower can stimulate the human body's acupuncture points, but also help to improve sexual function. Common acupoints are Qi Hai (navel), Guanyuan (lower abdomen under navel) and perineum (perineum). When taking a bath, you can appropriately strengthen the fixed-point stimulation of water pressure, so the effect will be better.
Jun Guo, Secretary-General of the Male Professional Committee of the Chinese Society of Integrated Traditional Chinese and Western Medicine, pointed out that generally speaking, penile erection will make the ligaments and nerves supporting the penis quite tired, and the longer the erection, the more tired it will be. Stimulation with warm water can speed up blood circulation, relieve fatigue of testicles and penis, and make testicles and penis "full of vitality".
At the same time, the groin inside the thigh root is the "communicating artery" that transports blood and nerves to the testis, which is very important for male sexual function and is an important stimulation site. Stimulating the groin with warm water in the shower and stroking the groin with two fingers from top to bottom are also beneficial to enhancing sexual function.
For men, penis and groin are the key cleaning parts. This is especially true for people with too long penis foreskin or phimosis. Because the penis is sensitive to external stimuli, shower gel or soap is easy to hurt the skin near the glans penis, which is not good for the body. Therefore, it is best to rinse with water only.
Hot and cold water alternate bath massage, the difference in water temperature is best not to exceed 20 degrees Celsius. In addition, cold water washing time is too long or the temperature is too low, which is easy to cause yang to disperse in the body, and cold air invades the kidney and damages sexual function. Dry your whole body in time after taking a bath and get dressed to avoid catching cold.
Six methods of male sexual function exercise
Rub the spring: sit cross-legged, warm your palms, and then hold your feet tightly. From the toe root, rub the ankle joint to Sanyinjiao point for 20 ~ 30 times, and then rub Yongquan point (before the sole of the foot 1/3, the toe is depressed when flexed, as shown in the figure) for 8 1 time. When rubbing, you should focus on the fountain, or slow down and hurry up, with a little sense of rhythm.
Moshenshu: Stick two palms on Shenshu point (under the spinous process of the second lumbar vertebra, open sideways 1.5 inch, as shown in the figure), point the middle finger of both hands at Mingmen (in the depression under the spinous process of the second lumbar vertebra, take the point on the stomach), and massage with both hands from top to bottom and from outside to inside in a circular way for 36 times. This is clockwise rotation, which is a complement method, and vice versa. Shenshu points should be supplemented instead of diarrhea, and attention should be paid to the shun and reverse when rotating. If kidney deficiency leads to low back pain, you can increase the number of rotations in the order of 9 times, and keep the life door by rotation.
Shake the scrotum: the legs are separated, and the back is forced to lie in a semi-recumbent position. One hand holds the abdomen (below the navel midline 1.5 inch) to support the penis, and the other hand holds the lower part of the scrotum with the middle finger and the ring finger. Shake up and down 100 ~ 200 times, and then shake 100 ~ 200 times. Do it gently at first, and gradually push hard. After a certain foundation, pat the scrotum 100 ~ 200 times with one hand.
Governor Shu Ren: Put Yin Hui (from the root of scrotum to the middle of anus) with one hand, and Qugu (from the middle point of the upper margin of pubic symphysis) with the other hand, and then rub the testicles and penis with both hands for about 65,438+000 times, and then rub them for about 65,438+000 times. The technique should be light at first, and then gradually increase. Stay in the abdomen when operating, breathe naturally, and don't be anxious.
Lift Yang Root: Stick one palm on the Laogong point in Dantian (between the second and third metacarpals, with the fingertips in the palm aligned with the palm), and hold the penis with the other hand to expose the glans penis, and lift it forcefully up and down for 65,438+000 times, and relax the intentional position during operation to avoid thinking, thinking and observation.
Strong whip: Hold the penis with both hands (glans exposed) and rub it back and forth gradually 100 ~ 200 times. Don't hold your breath when operating. If you feel ejaculation, hold the penis with one hand, eat with the other hand and press the middle finger from the root of the vas deferens, at the same time, tuck in the abdomen and lift the anus (such as load-bearing stool), and control with your mind until the ejaculation feeling disappears completely.
Alternating hot and cold bathing improves the "orange peel" of the body.
The "orange peel tissue" appearing in the abdomen, buttocks, thigh roots and arms is a headache for many women, and it is also the enemy of gentle and graceful curves and smooth skin.
"Orange peel tissue", also called "honeycomb tissue" and "sponge tissue", is a special form of subcutaneous fat. When your hands are V-shaped and pushed down along your body, there will be a honeycomb-shaped shallow pit on your skin, which is also called "orange peel".
The formation of "orange peel" is because fat cells become larger, intercellular spaces become smaller, capillaries are squeezed, resulting in water staying in the fat layer, and wrinkles and irregularities like dried orange peel appear on the skin surface. So the name "orange peel organization" is very vivid.
Generally speaking, pear-shaped and apple-shaped people are prone to "orange peel", which is mostly related to genetic factors. With the increase of age, the fibrous tissue under the skin becomes thicker and the epidermis becomes thinner at the same time, which will also highlight the pits under the skin and appear "orange peel". In addition, due to sedentary for a long time, the body's function will decline, the blood circulation and excretion system will be hindered, fat will easily accumulate in the fiber net, so that the body can't absorb enough oxygen and nutrition through blood, and toxic substances (including fat) can't be excreted in time, which is a major reason why "orange peel" spreads from the back of legs to the waist and abdomen.
Many people who look thin will also have "orange peel", including models and artists. In order to keep slim, they are in a state of hunger and dieting for a long time. They often relax themselves carelessly during holidays, eat and drink, gain a few kilograms quickly, and lose weight quickly by taking medicine or dieting. When the skin suddenly loses its support, it cannot return to its original position immediately. At this time, it is most likely to produce "orange peel" tissue.
According to personal experience, it is difficult to completely eliminate the "orange peel" that has been formed. There is a way to improve the original "orange peel" tissue. The specific approach is:
When taking a bath, wash it with warm water for 30 seconds, then with cold water for 30 seconds, repeatedly, one cold and one hot, alternating 5 times, and finally take a shower with warm water. When taking a shower, you can follow the following steps: shower upper limbs, lower limbs, waist, chest and abdomen, back and head. When taking a bath, use the massage water column of the shower head to shower the buttocks and thighs, and then use the shower head to do circular motion to help eliminate toxins in the body. You can also use a brush with massage teeth nails to scrub and massage the fat parts. Once or twice a day. This can stimulate blood circulation, make tissue fluid flow again, tighten connective tissue and reduce fat. Be sure to pay attention to the water temperature when taking a shower. Hot water is preferably around 40℃, and cold water is preferably around 17℃.
Take a bath alternately with hot and cold water to eliminate the stiffness of shoulder and neck caused by computer desk for a long time.
Sitting at the computer desk for a long time leads to stiff shoulders and neck, and the neck can't turn. Sticking ointment is not effective. Stretching or other activities are very tiring. You can consider taking a bath alternately with hot and cold water. Hot and cold water alternating bath is to wash the affected part alternately with hot water and cold water to promote blood circulation. If the whole body aches, soak in the bathtub and then come out to wash warm water; If you have shoulder or waist pain, use a shower.
First of all, you must use hot water with a water temperature of about 40 degrees for 2 ~ 3 minutes, and then use cold water with a water temperature of about 17 degrees for 2 ~ 3 minutes after warming. Because of the large temperature difference, it doesn't matter if the cold water temperature is slightly higher for people who are not used to it at first.
Rinse with the hot water and cold water alternately for 5 times, and finally rinse with hot water. After washing, you will feel very comfortable.
Ma Yinchu's "Longevity Bath"
Ma Yinchu's Way of Longevity
Mr. Ma Yinchu, a native of Shengpukou, Zhejiang Province, was a famous demographer, educator and economist in China at the age of 10 1.
In 1950s, Ma Lao was wrongly criticized for putting forward the idea of "controlling population", and then he was treated unfairly. How can he stay healthy and live to be old after decades of adversity?
1. Open-minded, calm and objective. He never scolds comrades, students and family members around him, never loses his temper, and always cares, loves and patiently educates with a cordial attitude. He said: "The more individuals encounter setbacks and misfortunes, the more they should be calm, optimistic and considerate of others." Throughout his life, he achieved "being caught off guard, adding without anger for no reason."
2. Life goes on and exercise goes on. Ma Lao attaches great importance to physical exercise and has never stopped since he was a teenager. His favorite sports are Tai Ji Chuan, Taijiquan, horseback riding, swimming, mountain climbing and running. But he chose hot and cold water bath for the longest time and had the greatest effect. He takes a bath before going to bed every night, first in the hot water basin, soaking in 15 minutes before taking a bath, and then in the cold water basin after three or four minutes. Shower with cold water or water with cold water can also be used.
3. Regular life and good eating habits. He works, exercises and rests on time every day. Eat three meals a day on time and never eat snacks or supplements. Never picky about food, never pay attention to it, only eat milk, which is very advocated. He doesn't smoke, drink, drink tea, eat hot soup or rice. Stop chopsticks when you are eight or nine minutes full at every meal.
When you are sick, you should have the perseverance and confidence to fight the disease. He had rectal cancer surgery at the age of 9 1 year, which created a miracle in medical history.
There are five key words in Ma Lao's health care: "Eat lightly, keep an open mind and keep exercising. If there is no other reason, you will live to be 100 years old." Life in Ma Lao is very regular. No matter how the political situation changes for decades, he will do the same thing. When it is time to eat, when it is time to take a bath, when it is time to exercise, exercise. The law of his life remains unchanged, not only in good times, but also in bad times. Ma Lao said: "Bright faith, iron will and sea mind are the genes of a person's vitality." He added: "People who are sincere and straightforward rarely feel guilty and depressed." Sincerity and frankness strongly promoted Ma Lao's longevity. Ma Lao's simple diet is the summary of his simple recipes. He lives on bread and water every day and seldom eats meat. Ma Lao especially likes oatmeal, which is essential for breakfast every day. It is also very simple to make. Put 50g oatmeal into 250g boiling water and brew for 2 minutes. Add a boiled egg and stick to it all the year round.
Ma Yinchu hot and cold water bath fitness method
People know Ma Yinchu mostly from his time as a demographer, because he dared to oppose Chairman Mao's decision that "many hands make light work". It was not until the reform and opening up period that he was recognized by the party and the government as correct. However, people don't know whether he has lived 10 1 year. Even when he was 90 years old, he got cancer. Ten years later, the cancer cells did not metastasize and spread, and the cancer never recurred. According to the present situation, he will be an "anti-cancer star".
When talking about his long life experience, Ma Yinchu said: "The two things that are most beneficial to my health are hot and cold baths and mountain climbing." So, how did he do it?
Young people in Ma Yinchu have been in poor health due to poor economic conditions and malnutrition. After he was recommended by Beiyang University to study at Yale University in the United States, he made up his mind to step up physical exercise after studying to adapt to the heavy study work in the future. At that time, everyone in Yale stipulated that swimming was a compulsory course, and those who could not swim were not allowed to graduate. In order to keep the water clean, the school requires everyone to take a cold shower before swimming. Ma Yinchu exercised in this way, and finally greatly enhanced his physique.
In the cold water bath, he met a 93-year-old doctor with golden hair and childish face, and got the fitness method he insisted on all his life-hot and cold water bath method. The old doctor told him that the specific method is to wash it with hot water first, and the water temperature is limited to the physiological endurance of the body. After washing, soak in hot water 15 minutes. Dry yourself with a towel after taking a bath. After three or four minutes, soak in cold water or shower with cold water to make the body temperature equal to that of cold water. Its principle is: when taking a hot bath, the pores are enlarged, and the dirty things in the body are discharged through sweating, which promotes metabolism and makes people feel comfortable; One cold and one heat make the blood vessels of the whole body expand and contract, exercise the elasticity of blood vessels, delay the aging of people and achieve the purpose of prolonging life.
Ma Yinchu's practice. As a result, his physical fitness gradually changed from weak to strong, and his physical resistance was greatly improved. During his three years at Yale University, he almost never got sick. Besides taking hot and cold baths, he has to have a massage before going to bed every day, mainly on his chest at night and on his face in the morning. Of course, he also has an important exercise program-mountaineering. This habit was formed when he was studying at Columbia University in the United States, and he persisted for more than 40 years after returning home. In 1950s, Ma Yinchu held several important positions in the country besides being the president of Peking University. Even so, he insisted on climbing the mountain. Even about mountaineering, some people think of him in the mountain city of Chongqing. Ma Yinchu always walks when he goes out, and never takes a "slide pole". Someone joked with him: "You are a doctor of economics, but you are really' economics'!" Ma Yinchu pays attention to exercise and has perseverance. Even when his legs were paralyzed and he was hospitalized due to illness at the age of 100, he still insisted on exercising as much as possible. Once it was raining in Mao Mao outside, and the nursing staff didn't push him out. He shouted to go out: "it's nothing to rain a little, but you should exercise in heavy rain." He died on1May, 982 10, and wrote a March for people with practical actions.
Ma Yinchu lived to be a hundred years old, and the coup of longevity was all open.
Mr Ma Yinchu is a famous scholar in China. On his hundredth birthday, he was still hale and hearty and ruddy. Ma Lao once said before his death: "The two things that are most beneficial to my health are taking cold and hot baths and climbing mountains." Ma Lao's hot and cold water baths have lasted for decades.
Ma Yinchu, the centenarian birthday girl.
When Ma Lao entered Yale University for further study on 1906, he learned this "longevity bathing method" from an American doctor in his 90s.
Bian Xiao recommended: Doing three "little tricks" in the bath can cure diseases.
Long life "hot and cold water bath" method
The method of hot and cold bath is very simple, that is, take a bath with hot water before going to bed every day, and the water temperature is limited to what the body can bear. "Sleep" in hot water after washing 15 minutes. After taking a shower, I broke out in a big sweat as usual. After 3 ~ 4 minutes, enter the cold water basin or take a cold shower.
Hot and cold baths must be "hot before cold". Ma Lao summed up the bathing method of "heating first and then cooling" into three advantages through his own personal experience: first, when taking a bath with hot water, the pores of sweat glands in the whole body expand, and the dirty things in the body are excreted with sweat; Second, hot water makes blood smooth, promotes metabolism and makes people refreshed; Third, the blood vessels of the whole body expand by taking a hot bath and contract by taking a cold bath. Blood vessels contract in this way, and their elasticity is enhanced, so it is not easy to harden and blood pressure is not easy to rise, which can prevent stroke in the elderly. This is indeed the reason for Ma Lao's longevity.
Who is not suitable?
In order to live a long and healthy life, you may wish to apply the longevity bath method. But it is worth noting that people who are used to taking a hot bath at ordinary times should not take a cold bath immediately after taking a hot bath. They should take a hot bath first and then gradually lower the water temperature. After a period of adaptation, they should adopt the long-lived bathing method of "heating first and then cooling".
Mr. Ma Yinchu's Way of Longevity
When studying at Yale, Ma Yinchu often met an old American in the cold bath room of the school swimming pool. The old man always insists on taking a cold bath in hot and cold weather, and his body is very healthy. On one occasion, Ma Yinchu had a heart-to-heart talk with the old man and asked him for advice on keeping in good health. The old man enthusiastically introduced him to the method of "hot and cold water bath": first take a hot bath for a quarter of an hour to make the whole body's meridians unobstructed. Then dry your body, rest for a few minutes, and then take a quick cold bath for a few minutes. This has many advantages: first, when taking a bath with hot water, the pores of the whole body become larger, and some dirty things in the body can be excreted smoothly; Secondly, it can make the blood vessels of the body contract rapidly after full expansion, improve the elasticity of blood vessels, prevent sclerosis and avoid diseases such as hypertension and stroke; Finally, it can also enhance blood circulation, promote the metabolism of various tissues and organs, and improve the body's adaptability to cold and temperature changes.
The old man sincerely told Ma Yinchu that it was because of this "hot and cold water bath" that he was able to stay healthy at such an advanced age. Ma Yinchu thanked the old man and began to try this method of bathing and fitness. Facts have proved that this method is really effective. In these years at Yale, Ma Yinchu has been in good health and seldom caught a cold. Ma Yinchu formed this good habit that benefited him all his life, and persisted for decades. No matter in Chongqing, Hangzhou, Shanghai or Beijing, he takes this habit with him everywhere. When Ma Yinchu visited the countryside in 1950s and 1960s, knowing that there was a lack of bathing facilities, he took a wooden basin with him and poured cold water on him instead.
When criticizing the new population theory, Ma Yinchu once said such a classic saying:
"It's not good to throw cold water on it, but it's good for me. What I fear most is cold water, because I am used to taking a cold bath, which has been going on for 50 years. I wash it every day, every night, twice a day, both in winter and summer. Therefore, throwing cold water on me is my most welcome! Although this is a good way to exercise, it directly or indirectly affects my thinking and makes my thinking calm, which is very suitable for scientific research. "
From this humorous remark, we can not only see a Ma Yinchu with perseverance and fighting capacity, but also really feel the good influence brought by the habit of "hot and cold baths" to Ma Yinchu.
"health care law" in autumn and winter
About hot and cold water bath
It's getting cold. Starting from today, I began to take cold and hot baths again.
Hot and cold water baths are especially beneficial to your health. Hot water can dilate skin blood vessels, while cold water can contract blood vessels. Alternating hot and cold water is like letting blood vessels do gymnastics. If we can persist for a long time, the human body can better adapt to the cold and hot changes of the external temperature. It can not only prevent allergic rhinitis, but also prevent colds and chilblains, improve breathing and increase vital capacity. Cold water has an exciting effect on the brain and nerves, which makes the mind clear, while hot water can relieve fatigue. After a hot and cold bath, I feel very relaxed all over.
The specific method is: firstly, flush the whole body with hot water, then put out the fire of the water heater and let the faucet naturally flow out cold water. When the washing is almost finished, turn on the hot water, rinse the soap bubbles and dirt thoroughly, then rinse with cold water, and finally warm up with hot water. This hot-cold-hot-cold-hot, three hot and two cold, the effect is very good. Especially in winter, hot water suddenly turns into biting ice water, and you can't help shouting, which is very cool.
This method can be implemented from the cool autumn, because Guangdong is hot in summer and hot water can't stand it. "Spring should be covered and autumn should be frozen." I'm in favor of starting in autumn. At this time, using cold and hot water can exercise the body's adaptability to external temperature changes and improve its cold tolerance. The body is in a very healthy state, and the whole winter has passed unconsciously.
For alternating hot and cold bathing, we should pay attention to the following issues:
1, from autumn to spring, persevere. The duration of bathing should be determined according to personal health, and it is advisable to feel good and comfortable after bathing.
2, suffering from severe hypertension, coronary heart disease, rheumatism, cavitary tuberculosis, sciatica, menstrual women, pregnant women and patients with high fever should not take a bath alternately.
3. This method is only applicable to people aged 16 ~ 50, not to the elderly and infirm.
About cleaning the nose
In addition, when taking a bath every night or washing your face in the morning, it is best to wash your nose with cold water and clean it thoroughly. This can not only remove dust, clean nasal secretions and keep the nose clean, but also stimulate the nose and maintain its stress function, thus avoiding colds and rhinitis. If you get over your cold, use it. Many colds will get over soon.
Guangdong is one of the regions with the highest incidence of nasopharyngeal carcinoma in the world. Apart from genetic reasons, special virus, hot and humid climate in Guangdong, Guangdong people's eating habits and industrial pollution are definitely one of the biggest reasons. Polluted dust in the air enters the nasal cavity, which stimulates and pollutes the nose, causing nasal inflammation, and long-term stimulation leads to nasopharyngeal carcinoma.
As the saying goes, "illness comes from the mouth." Don't forget that there is also a "disease from the nose". Moreover, most diseases such as colds (upper respiratory tract infections) and pneumonia are inhaled through the nose.
Cleaning the nose can clean the dust and bacteria outside, keep the nose clean and stimulate the epidemic prevention function of the nose. It can be said that if the nose is cleaned up, the cold can be reduced by at least half, and the incidence of rhinitis and nasopharyngeal carcinoma can be reduced by two-thirds or more. I clean my nose when I wash my face and take a shower every day. Sometimes I go out of the office to go to the bathroom. Besides washing my face, I will clean my nose if it is convenient, and then look in the mirror to make sure there is no dirt and keep the necessary gfd.