According to the information provided by the World Health Organization, human health and longevity depend on five factors, among which lifestyle factor accounts for 60%, genetic factor accounts for 15%, medical factor accounts for 8%, climate factor accounts for 7%, and environmental factor accounts for 10%. It can be seen that health and longevity depend on a person's lifestyle. Therefore, if you want to live a long and healthy life, you must consciously improve your health awareness, know the knowledge and methods of health care, adopt a scientific lifestyle, and be your own healthy master!

First, what is health?

The so-called health preservation is actually to maintain life.

Two main points of keeping in good health:

1. righteousness: the so-called righteousness is that people should practice normal and regular thinking activities and lifestyles, that is, to maintain righteousness.

2. Conform to nature: it means that people should not only obey the climate change all the year round, but also adapt to the surrounding external environment at any time.

2. What does TCM health care include?

1, follow nature:

It is to obey the climate changes of the four seasons, adapt to the surrounding external environment, and coordinate the human body with the natural environment. This is the basic principle to be followed in health preservation.

2, mental adjustment:

"Happiness, anger, worry, thinking, sadness, fear and surprise" are called the seven emotions.

We should not only maintain the health of ideological activities, but also prevent the emergence of internal mental stimulation factors. In short, we should cultivate an optimistic mood and an open mind.

3. Keep healthy qi:

Qi is the basic substance that constitutes and maintains human life activities.

As the saying goes, "righteousness exists inside, and evil cannot be done."

Third, conform to the natural health.

"Follow the four seasons and prolong life"

4. What are the contents of mental health care?

1. Rest in peace:

"Not easy to be confused", "jumping out of the three realms, not in the five elements", living with peace of mind, being open and aboveboard, optimistic and cheerful, and being happy with the situation are the panacea for peace of mind.

2. The four seasons adjust the spirit: according to the different characteristics of the four seasons, different ways are adopted to make the spirit and emotion lively and upward (spring), open and happy (summer), quiet and convergent (autumn), and hide without leaking (winter). Conducive to the coordination of yin and yang and the peace of qi and blood.

3. Treat God with your heart:

Adjust your emotions at any time, and don't think hard, feel sad or get angry alone.

4. Emotional restraint:

Being good at controlling emotions is the embodiment of spiritual cultivation and elegance. Proper control of one's emotions is one of the measures to ensure health.

5. Spiritual sustenance:

In old age, there is always a sense of loss. As long as you are old and have confidence in your work and career, you won't feel old. As long as the elderly have spiritual sustenance and pursuit, they will still exert their residual heat in their later years.

The harmony between man and nature leads to health, while the change of natural environment and ecological imbalance will lead to human diseases. In clinical practice, we should not only see a doctor, but also observe the sky, the land, the personnel and the customs. In different periods and social environments, the incidence of diseases has different characteristics. The development history of traditional Chinese medicine proves this point. The present social environment, natural environment, personnel and folk customs are very different from those in ancient times. It is emphasized that we should keep pace with the times, dialectically analyze and summarize the new laws of the occurrence of cardio-cerebral diseases from the perspective of traditional Chinese medicine, examine the syndrome and seek the cause, and treat it according to people, time and place.

Today's "sky" is not the ancient "sky". The rapid development of industrial civilization has also brought serious air pollution, and the resulting greenhouse effect has affected the normal atmospheric circulation. In addition, excessive forest harvesting has caused climate anomalies and frequent natural disasters. According to the theory of traditional Chinese medicine, clearing yang is the sky, but now the turbid heat is stagnant, the air in the sky is unclear and unclean, and there are a few thieves, so the lung qi gets sick first, and if it is unclear for a long time, the disease of phlegm choking the lung becomes worse.

Look at today's "land", which is not the ancient "land". In cities, there are many high-rise buildings and factories, and industrial wastewater pollutes rivers. People live and work in stone products, such as steel bars, cement and ceramic tiles, which contain certain radioactive pollution. Chemical raw materials are indispensable for food, clothing, housing and transportation. In rural areas, excessive deforestation, soil fragmentation and soil erosion. In terms of five elements, fire, gold and earth are flourishing, while Shui Mu is insufficient, delicate and pretty, and turbid.

People live between heaven and earth, and the earth is like a loving mother, nourishing everything. Nowadays, stones and dirt are flooding, which has a certain pollution to the natural environment. For people, temper loses the chance of good luck first, and qi stagnates first. Isn't it just disgusting and wet?

Inspectors and customs. From the point of view of diet, more chemical fertilizers are now applied to grain to increase output. Although chemical fertilizer can replenish the body, it can only help phlegm and blood stasis. And today's diet is mixed with various chemicals, which disturbs the qi of the spleen and stomach. If it lasts for a long time, it will lead to disharmony between qi and blood, which will lead to phlegm and dampness. In addition, some modern chemically synthesized western medicines damage the spleen and stomach, which not only damages healthy qi, but also makes it difficult for pathogenic factors to be trapped, and it is even more difficult to remove phlegm.

South of the colorful clouds is a place where all ethnic groups live together. Its folk customs are simple and unconstrained style. With the improvement of living standards, many people smoke and drink, eat fat and sweet, and eat spicy food. Their spleen and stomach are not as good as theirs, and they are even more phlegm-damp. In addition, today's work pressure, fast pace of life, mental stress, liver loss and diarrhea, stagnation of liver qi, qi stagnation and blood stasis, dark consumption of yin and blood, over-thinking, fatigue and sadness of the spleen also help to resolve phlegm. Looking at the three, they are closely related to phlegm and dampness.

The word "phlegm" is the first word in the treatment of modern heart and brain diseases. It is believed that all clinical heart and brain diseases are related to phlegm.

Zhang Jingyue pointed out that "if this person is endowed with words, then people born strong and stout will live longer, and people born weak will die more." (Jing Yue Quan Shu. Loyalty and righteousness. On nature and acquiescence). Obviously, whether a person can enjoy life is related to many factors, such as personal morality, intelligence, personal hygiene, diet and nutrition, good mental state, proper labor and exercise, peaceful natural and social environment and so on. And his parents' (congenital) genetic factors play a fundamental role. However, Jing Yue emphasized the role of the day after tomorrow, as he said in Nature and the Day after tomorrow: "Those who cultivate the day after tomorrow will live longer, and those who cut the day after tomorrow will die even more"; "If the role of people (acquired) is concerned, the innate strength cannot be relied on, and the strength cannot be lost; The innate weak should be cautious, and caution can overcome the sky. "

In middle age, the viscera and meridians are full and the yang is half full, and the human body is in a transitional stage from filling to recession. At this stage, most of them are more and more trapped in wine, sex, wealth, gas and fame, so that their bodies decline rapidly from fullness, and many diseases and premature aging appear. Therefore, if you want to enjoy life, middle age is a critical period. We should seize this opportunity, grasp the physiological characteristics of middle-aged people who have not lost their vitality, and "repair" the careless nursed back to health and the imbalance of yin and yang in the body in time, so as to revitalize the foundation, make the grand occasion of zang-fu organs and meridians continue, relieve weakness, and bring a healthy body into the realm of longevity. As Jing Yue said, "When people reach middle age, they need to be overhauled, but if they revitalize their foundation, they will still be strong and half" (on ZTE)

Jing Yue also pointed out that "it can be seen that Tianbao is just a pill of red sun; People's treasure is that they only breathe the true yang (Dabao Lun), and "Yang is strong, which leads to longevity, while Yang is weak, which leads to longevity". Therefore, it is important to restore vitality, maintain the fullness of true yin and true yang and the healthy exercise of the spleen and stomach. Life regulation plays an important role in the prevention and treatment of diseases. We should not only face up to people's physiological needs and social needs, but also control these needs. Restrain diet and lose weight; Quit smoking and limit alcohol, and control blood sugar; The combination of rest and work and moderate exercise is the premise of disease prevention and treatment.

Five, China famous health home.

Zhuangzi, a philosopher in the Warring States Period, died at the age of 84. He has three views on health preservation:

Three trainings of health preservation

Confucius: A thinker and educator in the late Spring and Autumn Period, at the age of 73. Author of Spring and Autumn Annals.

Don't go to extremes in daily life.

Ge Hong, a doctor in Jin Dynasty. He is the author of Bao Puzi and After Elbow.

"Bao Puzi's theory of health preservation" puts forward: "No sedentary, long-term walking, long-term sight, long-term listening. Don't eat hard if you are not hungry, and don't drink hard if you are not thirsty. It is further pointed out that health care should avoid six obstacles, namely, "first, thin fame and fortune, second, forbidden debauchery, third, cheap money, fourth, tasteless, fifth, rid of madness and sixth, rid of jealousy", and so on, and put forward more objective persuasion from the aspects of thought, behavior and attitude towards life.

Abstinence and nourishing essence

Sun Simiao, a famous health care scientist in Tang Dynasty, lived 65,438+002 years. He is the author of One Thousand Daughters and Wings of One Thousand Daughters.

Sun Shi thinks that paying attention to health care should first take good care of one's own spirit, and advocates that "the body should not act rashly, but the heart should not act rashly". Because the violent fluctuation of emotions can make people sick, it is pointed out that "thinking is the most frustrating, and emotions are frustrating."

Secondly, it advocates the "exercise pranayama method", thinking that the body is often in moderate exercise, which can make the qi, blood and limbs harmonious and spiritually endogenous.

In daily life, people are warned to "abstain from sex and nourish the essence".

Optimism and freshness

Su Dongpo, a famous writer in Song Dynasty, wrote Su Shen Liang Fang, asking about health preservation and health preservation theory.

Sue has been in adversity all her life. When he was exiled to Hainan Island, he still said optimistically: "I don't hate dying in the south, I will swim very fast and be the best in my life."

Su's open-minded, cheerful and positive attitude towards life is beneficial to health. In addition, in his works, he advocated eating more vegetables, advocating outings and practicing Qigong to keep fit.

Six, the ancient celebrity regimen

1, Lu You, a great poet in the Southern Song Dynasty, wrote nearly 10,000 poems in his life, but he actually lived to be 85 years old during the war years. His regimen is worth learning.

Eating porridge for health: Eating porridge can nourish the stomach, promote fluid production and be easy to digest, which is really a good health product.

Wash your feet for health: Lu You's second health method is to wash your feet with hot water before going to bed.

Previous experience holds that: "washing feet in spring, raising yang;" Washing feet in summer, removing dampness; Wash your feet and nourish your heart in autumn; Washing feet in winter makes Tian Dan warm. "

Modern medical research believes that the foot is closely related to human health, and the Japanese call it the "second heart" of the human body. Washing feet with hot water before going to bed can stimulate acupoints, relax meridians and activate collaterals, and make blood flow smooth.

Sweeping the floor for health: Lu You has a sweeping poem: "There is always a broom around, and you can sweep the floor when you are free, which not only saves the classroom slaves, but also calms your blood. Massage and guidance are both good and eventful. It is better to sweep the floor and delay it. "

Diwangzhi health

2. Aisin Gioro Hung Li, Emperor Gaozong Qianlong of Qing Dynasty, died at the age of 89. He was the longevity champion among the feudal emperors in China. (From the Qin Dynasty to the Qing Dynasty, there were 259 emperors with an average life expectancy of 39.2 years)

The secret of his longevity is:

Sixteen-character formula:

Breathe into the heart: get up at dawn and do deep breathing exercises.

Exercise bones and muscles: do more physical exercise to keep fit.

Timely tonic: the elderly should eat tonic properly according to their needs.

Ten Frequencies and Four No's: Ten Frequencies are frequent knocking on teeth, swallowing body fluids, playing ears, rubbing nose, moving eyes, rubbing face, rubbing feet, turning abdomen, stretching feet and lifting anus. Fourth, don't eat, don't talk, don't lie down, don't get drunk, and don't be fascinated.

Royal teacher health care

3. Mao Zedong highly praised his teacher's unique health preserving methods and summarized them as follows:

Basically vegetarian, walk at a hundred paces after meals, don't get angry when something happens, and have a moderate work and rest.

Mr. Ma Yinchu is still radiant on his centenary birthday. The secret of his longevity is to take cold and hot baths and climb mountains. Especially the hot and cold water bath, the four seasons are continuous, and decades are like one day.

Some people call this bathing method of hot water before cold water "Ma Yinchu Longevity Bathing Method".

Famous doctor health care

2. The anti-aging secret of leaves:

Ye was a physician in the Qing Dynasty and was born in a medical family. In order to benefit future generations, he spread the "anti-aging secret" that he has worked hard for decades to the world. Its "secret" is:

(1) Insist on pathogenesis and emphasize spleen and kidney. It is believed that senile diseases are mainly caused by spleen and stomach weakness and kidney deficiency of the lower yuan. Therefore, he advocated that the diseases of the elderly should focus on strengthening the spleen and tonifying the kidney.

(2) Take care of stomach qi and avoid dryness. It is believed that people with stomach qi will live, and those without stomach qi will die. The spleen and stomach of the elderly are weak, so it is forbidden to be "greasy and hinder the spleen, but just dry and hurt the stomach".

(3) protect righteousness and attack cautiously. According to the characteristics of the elderly's weak vital qi, it is believed that "saints should not vent their true qi, and the elderly should keep it", "in their later years, they dare not be too clear and scattered, and fidelity is the most important". It is necessary to protect healthy qi, maintain the integrity of vitality, and strengthen the healthy energy. This is a good way to treat senile diseases, and it cannot be easily attacked.

(4) Participate in meteorology and physical examination. Old people's adaptability is weak, and their physical condition is easily affected by weather changes. Therefore, in the prevention and treatment of diseases, we must consider the changes of seasons and climate.

Health care of Wushu athletes

4. "Changjiang Warrior" Lv Zijian

Lv Zijian 1893 was born in a martial arts family in Yichang, Hubei. He is known as the "hero of the Yangtze River" because of his strong martial arts. Not only is his achievement no less than that of Huo Yuanjia, a hero of Guinness, and Du, a hero of Kanto, but he is still alive.

Lv Zijian studied martial arts at the age of 3, and studied martial arts for 20 years. He studied hard and practiced hard, inherited the internal skills of Wudang masters in previous dynasties, and created his own "Eight Diagrams Mixed Health Preservation", which benefited a lot and prolonged his life.

One of the secrets of Lu Lao's longevity is to "know the doctor, know the doctor" and embark on the road of longevity from the civil and military way. Literature means medicine and martial arts means success.

Diet control is another experience of Lu Lao's longevity. He said, "Eat early, eat well at noon and eat less at night."

Adequate sleep also plays an important role in the secret of Lu Lao's longevity.

Eight, health is twenty.

1, always comb your hair:

Comb your hair dozens of times every morning, which can dispel wind and fire, improve your eyesight and clear your brain.

Traditional Chinese medicine believes that the kidney stores essence, the main bone produces marrow, and its flowers are in the hair.

Regular grooming can promote renal function and benefit the whole body.

2. Wipe the surface more:

Wash your face every morning and rub your face seven or eight times to refresh yourself.

Rubbing the temples, Fengfu points under the occipital bone and Fengchi points on both sides of the back neck for more than ten times in the morning and evening has special effects on preventing colds.

3, eyes should always be transported:

It's good to turn your eyes often. You can repeat it seven or eight times from left to top and then to right; From right up to left down, if you run your eyes, then close them and open them again, your vision will be clear.

4. Always play with your ears:

Press the left and right auricles tightly with two palms, lock the middle finger with the index finger, knock on the back of the head, and leave the auricle once after knocking for seven or eight times. Do this three or four times, your hearing is sensitive and your brain is healthy.

5, the tongue should lick the upper jaw:

The tip of the tongue should be added to the palate intentionally or unintentionally, which can promote the secretion of body fluid.

Traditional Chinese medicine believes that oral liquid is water on the tongue, a treasure of human body and a digestive enzyme, so oral liquid is required to be swallowed many times and cannot be spit out at will.

6. Appropriate number of knocking teeth:

Knocking on the teeth means knocking on the upper and lower teeth. Doing it thirty or forty times every morning can strengthen your gums and keep your teeth healthy.

7, base forbidden mouth:

Shut up and grind your teeth when it comes to defecation.

People who practice martial arts and qigong attach great importance to this method, which is one of the internal skills, and also has the function of strengthening teeth and protecting gums.

8. Turbidity should be common:

"Impure gas is better than a sword."

In an environment with fresh air, deep breathing is good for health.

9, the body should be regular activities:

"Life lies in sports".

If you don't move, muscles, tissues and joints will appear "disuse atrophy" phenomenon. Therefore, when people reach middle age, they should always stretch their backs, hold out their chests, tuck in their stomachs and shake their limbs.

10, anus should always mention:

Frequent anal lifting is effective for the prevention and treatment of hemorrhoids.

The method is to consciously contract and relax the anal sphincter, thirty or forty times in the morning and forty times in the evening.

1 1, always take a bath:

Regular sunbathing, water bath and air bath can enhance the nervous and cardiovascular functions of the human body, promote metabolism and improve the adaptability of the human body to temperature changes.

12, feet should always take a bath:

Soaking feet with hot water before going to bed every night is one of the keys to fitness, which is beneficial to sleep.

After washing, it is more meaningful for the elderly to rub Yongquan point with the palm of your hand for thirty or forty times in the foot.

13, the essence should always be solid:

There is an old saying: "You can live forever without straining your shape or shaking your essence."

Excessive sexual life will lead to kidney deficiency, and it will also affect the physiological function of the body and promote premature aging. Therefore, people who can control their sexual life can live longer.

14, the gas should be kept:

Qi is one of the four evils in life (alcohol, sex, wealth and qi). Anger leads to anger, fear leads to anger, thinking leads to anger stagnation, sadness leads to anger dissipation, and shock leads to anger disorder.

Anger is the fiercest of qi.

Therefore, we must exercise restraint and not indulge.

Otherwise, great anger will hurt the liver, not only destroying things, but also hurting the body.

15, keep your heart wide:

It refers to being open-minded, comfortable and optimistic.

16, God should always set:

Refers to attention should always be condensed. You should concentrate on your work and study. After eight hours, you should devote yourself to the piano, chess, calligraphy and painting, insects, flowers and birds. This is a good way to focus on health.

17, nutrition should be prepared:

It means protein, fat, vitamins, sugar and other nutrients. The energy to maintain human life activities must be fully supplied and kept in balance with the body consumption, otherwise human health will not be maintained.

18, be careful with your diet:

You must pay attention to hygiene in your diet. Be regular and quantitative, don't overeat, don't be partial to food. Smoking should be declined, and alcohol should be reduced.

19, suitable for daily life:

Life should be regular, don't fall in love with bed, sleep more. Do not advocate burning the midnight oil, and "sit back and relax" during the day.

20, work and rest:

It means "be busy when you are busy." The functional activities of tissues and organs in various parts of human body should maintain a relative balance between excitement and inhibition, tension and relaxation, so as not to affect health.

Eight, feeding songs

Grains and vegetables are cultivated into treasures by livestock, and the four natures and five flavors are at your disposal. Salt vinegar is good at resisting virus and diminishing inflammation, and leek tonifies kidney and warms knees and waist.

Radish can reduce phlegm and swelling, and celery can lower blood pressure. Pepper dispels cold and dehumidifies, and onion and ginger soup cures colds.

Garlic inhibits enteritis, and mung bean detoxification is the most wonderful. Banana laxatives relieve gastritis, nourish the stomach and strengthen the spleen, and eat red dates.

Tomatoes nourish blood and beauty, and eggs should be remembered. Peanut can lower cholesterol, and wax gourd can reduce swelling and diuresis.

Fish and shrimp can replenish milk, and animal liver is rich in nutrition. Produce fluid to soothe the nerves, count dark plums, moisten the lungs and blacken hair, and eat walnuts.

Honey moistens dryness and prolongs life, and grapes delight teenagers. Pears have good expectoration after meals, and apples have high digestion and nutrition.

Auricularia auricula anti-cancer elements are moderate in meat, and cucumber has a good weight loss effect. Kelp contains iodine to remove blood stasis, and mushrooms protect enzymes and tumors.

Pepper eliminates cold and dehumidifies, and cauliflower often causes cancer by eating less. Citrus Xiaoshi Huatan liquid, kiwi fruit inhibits cancer.

Purple eggplant relieves wind and pulse, and lotus root relieves trouble and hangover. Chinese cabbage diuretics excrete toxins, and mushrooms inhibit cancer cells.

I advise you to eat more and drink less medicine.

Nine, physical therapy songs

Health and longevity are three things, drug therapy, diet therapy and physical therapy. Diet therapy is better than medicine, and physical therapy is better than diet therapy.

Inhale deeply, exhale slowly, and get rid of the old and get new. Exercise limbs, exercise with bare hands, have sensitive joints and good hands and feet.

Walk fast, run slowly, have slow endurance and high vital capacity. Do oral exercises in the morning, moisten your throat, clean your mouth and keep your teeth firm.

Old people dance disco, which is refreshing and young. Tai Ji Chuan, Qigong, dredge meridians and eliminate all diseases.

Frequent swimming, cold bath, rosy skin and good spirits. Play table tennis, play small balls, exercise your hands and eyes, and exercise your brain.

Climb stairs, climb slowly, relax muscles, strengthen spleen and heart and lungs. Back and forth, jumping in place, promoting blood circulation and removing blood stasis, strengthening kidney and waist.

I wish you a long and happy life.