Spring regimen
Rule one of spring health preservation: nourishing yang in spring
When you leave home, early spring comes, which is a good time to use natural qi to raise yang, and exercise is one of the best ways to raise yang. People can choose suitable items according to their physical condition, such as walking in the park, playing Tai Ji Chuan, dancing Tai Chi sword, Baduanjin, outing and so on. Let their bodies bathe in the bright spring and absorb the vitality of nature. The key to keep the sun alive is to avoid wind and cold. "In spring, the monkey's face changes three times a day."
In early spring, the climate changes greatly, and it often turns warm and cold. In addition, people's panels become porous with the rise of spring, and the yang tends to be outside. When the panel is stretched, the peripheral blood supply increases, the sweat gland secretion also increases, and the body organ load increases, so it is difficult to adjust the body temperature quickly with the climate change. At this time, the human body is more vulnerable to the evil of wind and cold than in winter, especially the elderly and weak patients. Therefore, it is necessary to increase or decrease clothes and quilts in time, pay attention to keeping warm and prevent the recurrence of old diseases. The wind speed changes frequently in early spring, and all kinds of dust and pollen begin to drift, which is the high incidence season of respiratory infectious diseases. Therefore, in early spring, we should pay more attention to weather changes, increase or decrease clothes in time, and improve our adaptability to changes in the external environment.
The ancients said, "The cold wind in spring is like a snake. If you cover it in spring, you don't have to go to the pharmacy. " Eating and nourishing Yang means nourishing Yang. Every time I go to beginning of spring, there is a custom of eating spring cakes in the north, which is also called "biting spring". In fact, pancakes are wrapped in bean sprouts and new bean sprouts are eaten to feel the spring. Therefore, in order to raise yang, you can eat more mung beans, pea sprouts, soybean sprouts, oil bean sprouts, spring bamboo shoots, spinach, Toona sinensis, shepherd's purse and Toona sinensis in spring. At the same time, you can eat some slightly spicy vegetables, such as leeks and garlic sprouts, to nourish spring.
Rule 2 of spring health preservation: nourish the liver first
According to the theory of traditional Chinese medicine, among the four seasons, spring belongs to wood, and the liver belongs to wood among the five internal organs of the human body, so spring qi can activate and nourish the liver, starting from spring. Yang Qi rises in spring, and liver qi and liver fire often rise with spring qi, while liver yang is vigorous, which easily causes diseases such as hypertension, dizziness and hepatitis. In addition, the exuberance of liver qi also makes people's mental mood high and excited, which makes people suffering from diseases such as schizophrenia and mania prone to symptoms such as anger, irritability, rage and noise due to weather changes.
The most important thing to nourish the liver in spring is syndrome differentiation. Generally speaking, to adapt to the growth of yang, eat more foods that warm and tonify yang, such as onions, ginger, garlic, leeks, mustard greens, Chinese toons and so on. In addition, you should eat less cold food in your diet, such as cucumber, water bamboo, lotus root and so on. , so as not to hinder the growth of Yang. However, for those who are inflamed by liver fire, we should prevent the yang from being strong, increase sweetness and reduce acidity, eat more foods with mild taste, such as jujube and yam, and eat less food or sour fruits and foods.
Rule 3 of spring health preservation: prevent the recurrence of old diseases
The change of seasons and climate will easily lead to the recurrence of old diseases in the frail elderly, with symptoms such as dizziness, brain swelling, dizziness, tinnitus and mental fatigue; People with excessive internal heat are prone to red eyes and sore throat in spring; People with excessive liver fire are prone to high blood pressure, irritability and lack of sleep in spring. These patients should strengthen their conditioning in winter to maintain the balance of yin and yang in the body. Once symptoms appear, not only local treatment should be given priority to, but also overall treatment should be carried out according to time, constitution and symptoms.
Common sense of spring health preservation
1, drink plenty of water every day.
Drinking more water every day can enhance the circulation speed of the body system, relieve the nervous body function, improve the early warning ability and energy consumption. In fact, another advantage of drinking water is to lose weight. If you consume 16 ounces of water every day, you can lose 5 pounds a year.
Don't cut down on clothes in a hurry.
In spring, due to the great climate change and sunny weather, the variability and cold in early spring are often ignored. So it's best to wear it slowly, and don't change it into short-sleeved shorts in summer. Cold pathogens can hurt the lungs and easily lead to nasal congestion, cough and cold, especially for middle-aged and elderly people. As we all know, "spring covers autumn and freezing", the degree of covering is not to sweat too much. If the weather is very hot, the three floors inside and outside are not good, and you sweat a lot.
3, thoroughly clean, away from allergies
Spring is the season of high incidence of allergies, respiratory diseases and infectious diseases, so it is necessary to carry out a spring cleaning. General cleaning should be carried out when the weather is clear and the air is fresh. Before cleaning, open the window for ventilation, and try to use wet cleaning instead of dry cleaning to prevent indoor dust accumulation. Families with conditions can use vacuum cleaners, especially to thoroughly clean the sanitary corners under the bed, sofa and wardrobe. Bedding should also be taken outdoors to dry. Carpets and curtains should be cleaned every season.
4. Comb your hair in the morning and soak your feet at night
"On Health" said: "In March of spring, comb your hair one or two hundred times a day in the morning. When you lie down at night, put a pinch of salt in the hot soup and wash your knees until you lie down, so as to drive away wind and poison beriberi and not stagnate." In other words, combing your hair in the morning in spring and soaking your feet in light salt water at night can promote the implementation of qi and blood, health care and disease prevention.
5, go to bed late and get up early, don't fall in love with bed.
Spring health should keep the habit of "going to bed late and getting up early" in sleep. Going to bed late means going to bed after 9 pm. Getting up early means getting up as soon as the sun rises, which is conducive to the growth of qi. Sleeping late is not as late as possible. You'd better go to sleep before 1 1 at night, otherwise your eyes will be red and your anger will rise the next day.
6. Advocate stretching in the morning exercise.
We advocate stretching exercise in the morning because after a night's sleep, the human body is soft and relaxed, and the blood circulation is slow. Therefore, when we wake up, we always feel lazy and weak. At this time, if we stretch our limbs, stretch our muscles hard, and take a deep breath, we will have the functions of inducing vomiting, promoting qi and blood circulation, dredging meridians and joints, and refreshing ourselves, which can relieve fatigue and wake up.
7. Get more sun and calcium
After the vernal equinox, the sunshine time gradually becomes longer. When the earth takes off its cold coat in winter, the sun shines on it warmly and softly. At this time, we should fully enjoy the health benefits brought by sunlight. There has always been a saying among the people that "it is better to take tonic if you learn to bask in the sun". It's best to go out in the sun, not through the glass.
8. "Avoid" ultraviolet rays and pay attention to sun protection.
Generally, the existence of ultraviolet rays is only thought of in hot summer. In fact, in spring, ultraviolet rays have begun to damage the panel. Especially from noon 1 1 to 3 pm, the intensity of ultraviolet rays is much higher than you think. Ultraviolet rays can easily promote the formation of freckles and the deposition of melanin. So sun protection is very important.
9. There is a coup to resist spring sleep.
"Spring Sleepiness" makes people tired and depressed. Eat more red, yellow and dark green vegetables, such as carrots, pumpkins, tomatoes, green peppers, celery, etc., which is very beneficial to restore energy and eliminate spring sleep. The pace of life should be regular. Don't stay up for three days, go to bed early and get up late. Avoid overeating, and don't eat too much for three meals a day, otherwise the stomach will be over-inflated, and people will be easily sleepy.
10, eat more sweets.
Chinese medicine believes that "it is advisable to save acid and delete sweetness in spring to nourish the spleen." That's because when the liver qi is strong in spring, it will affect the spleen, so it is difficult to show the weakness of the spleen and stomach in spring; Eating more sour food will make the liver function high. Therefore, in the spring diet maintenance, it is advisable to choose spicy and warm products and avoid acidity. Warm and sweet food: glutinous rice, black rice, sorghum, oats and other cereals; Pumpkin, lentils, red dates, longan, walnuts, chestnuts and other fruits and vegetables; Meat such as beef, crucian carp, perch and eel.
1 1. Eat out as little as possible.
Eating at home is much cleaner than the food outside. Especially in spring, a new type of avian influenza H9N2 virus appeared. Recently, we must eat less poultry food outside, such as chickens and ducks, because the source is unknown and there is no quarantine, so it is easy to get infected with the virus.
12, start the engine of the engine block.
In winter, human metabolism slows down and yang drops. When the flowers bloom in spring, it can just replenish the body's yang. Getting up early to exercise, relaxing muscles and activating collaterals is also one of the ways to maintain the liver. Spring is sunny and full of flowers, which is most suitable for flower viewing and sightseeing with family and friends. Need to be reminded that outdoor activities should pay attention to safety, and it is best to go hand in hand. Patients with chronic diseases and the elderly should climb mountains and ride bicycles according to their abilities, and people with allergies should take protective measures.
13, avoid humid environment.
The air in spring is humid. If you live in a humid and cold environment for a long time, it is easy to cause moisture to invade your body. So you should first reduce your exposure to humid environment in your daily life, especially those who are sensitive to humidity. Try to go out as little as possible in rainy days, and don't wear wet clothes. And dry the water and hair in time after taking a shower. To keep the room as dry as possible, you can turn on the fan and air conditioner and use these appliances to keep the air convection.
14, foggy days are not suitable for exercise.
With the coming of spring, more and more people join the craze of sports, but foggy days are not suitable for sports. Fog beads contain a lot of harmful substances, such as dust and pathogenic microorganisms. Due to the increase of breathing ability during exercise, the lungs are bound to inhale more harmful substances.
15, keep a good mood
Keeping in good health in spring should conform to the characteristics of spring sun spirit, and everything begins to grow. Pay attention to protecting the sun, focusing on the word "health". According to the nature, spring belongs to wood, corresponding to liver. In spring, when liver yang is hyperactive, you should be irritable and be open-minded and harmonious. A good mood helps to nourish the liver. Depression will lead to stagnation of liver-qi, affect the function of soothing the liver and relieving depression, and also cause dysfunction of neuroendocrine system and decreased immunity, which will easily lead to mental illness, liver disease, cardiovascular and cerebrovascular diseases and so on. So, don't be angry in spring.
16, allergic people had better stay away from pollen.
In spring, go to places where flowers are in full bloom as little as possible to avoid contact with pollen. It is best to wear a scarf when going out, and avoid contact with catkins or poplars. It is best to wear a mask when going out in windy weather. When the air quality is bad, if there is dust, floating dust or cloudy weather, it is best not to go out. Take first aid medicine when you go out. If you want to exercise outdoors, you'd better choose the morning or when the air is better after the rain.
Tips for spring fitness
1, eat onion, ginger and garlic in spring.
Yin cold gradually recedes, yang first rises, and it is still cold at first. According to the theory of "nourishing yang in spring and summer", onions, ginger, garlic, leeks and mustard greens can be eaten properly at this time, which can not only dispel yin cold and help the rising of spring yang, but also contain effective components with sterilization and disease prevention effects. Eat less cold food at this time.
2. Eat more wild vegetables in spring.
The ancients said that spring should be in the liver. Excessive liver-fire will damage the spleen and affect the transport and transformation of the spleen and stomach. At this time, you can eat some foods that nourish the spleen and stomach, such as jujube, honey, crispy rice, etc., and eat less acidic or greasy foods that are not easy to digest. At this time, shepherd's purse, purslane, houttuynia cordata, bracken, bamboo shoots, Toona sinensis and other wild vegetables are flourishing in Rong Sheng, so we should seize the opportunity to choose food.
3, spring health should be light diet.
The temperature is rising day by day. At this time, we should give priority to a light diet. Besides eating high-quality protein food and fruits and vegetables, you can also drink mung bean soup, red bean soup, sour plum soup and green tea to prevent heat accumulation in your body. It is not advisable to eat mutton, dog meat, spicy hot pot, pepper, prickly ash and other spicy products, in order to prevent pathogenic heat from turning into fire, causing diseases such as sores, carbuncles and swollen poison.
4. Matters needing attention in spring health care
4. 1, nourishing the liver first
The liver is an important organ of the human body, which has the functions of regulating qi and blood, helping the spleen and stomach digest food and absorb nutrition, and regulating emotions and qi. Therefore, properly nourishing the liver in spring will bring health and longevity all year round. The theory of TCM health preservation holds that "spring corresponds to liver", that is to say, the climate characteristics of spring are closely related to human liver. In early spring, experts pointed out that nourishing and protecting the liver should start from four aspects: diet, daily life, exercise and emotion.
4.2. Emotion
The physiological characteristic of the liver is that it prefers a relaxed and smooth mood to depression and boredom. Experts pointed out that in spring, the focus of health care is to keep yourself comfortable and try not to be anxious, angry or angry, so as to ensure the comfort of the liver. Keep healthy in spring, be optimistic, not depressed or angry, and don't overwork, so as not to increase the burden on the liver. Patients with liver disease should be broad-minded and calm. In a busy, impetuous and tempting world, we must be "calm and unmoved" in order to maintain the stability of the internal environment and prevent the occurrence of mental illness. Spring health preservation is an important health care content, and doing it well is to protect our health for a quarter of the time.