The first step is preparation. The practice environment should be as quiet and fresh as possible. Practice indoors, be ventilated, but don't face the wind to avoid catching a cold. Take off your coat and unbutton your belt. No matter what posture, buttons, belts, shoelaces or thin clothes must be untied in advance to make the body comfortable and the blood circulation smooth. Calm down and be in good spirits. Before practice, you need to rest for about 20 minutes to calm your mind. Emotional instability, impatience, there will be all kinds of distractions, it is difficult to be quiet, poor breathing. If you are depressed, you will easily fall asleep during practicing, which will affect the curative effect.
Step two, pose. Correct posture makes it easy to be quiet. No matter which posture you adopt, you should be correct and natural.
Sitting posture: use a wide stool or chair, and the height is appropriate to make the exerciser's knees bend 90 degrees. Sit up straight with your head, neck and upper body, with your chest slightly forward, your hips slightly backward, but your back is not bent or unyielding. If you sit cross-legged, put your hands on your head or fold your hands up and stick them on the front of your lower abdomen or calf. After you have the correct posture, your eyes will close slightly, and when you look at the tip of your nose, your mouth will close slightly.
Level: Lie on your back on the bed, with the pillow at a comfortable height, hands on your sides, elbows relaxed, fingers slightly bent and placed on your thighs; Or hands clasped and gently placed on the lower abdomen, legs naturally stretched horizontally, feet naturally separated, eyes slightly closed, mouth and teeth lightly closed.
Standing posture: the body stands naturally, with knees slightly bent, feet parallel and shoulder-width apart. Sit your hips down slightly and fit your waist and hips. Keep your upper body straight, relax your back, and sink your shoulders and elbows slightly, but don't exert yourself. Virtual armpit, elbow flexion, arms drooping naturally, slightly propped out, palms down, fingers apart, slightly bent, which means gently pressing the floating ball on the water.
The third step is relaxation. Relaxation is the basic skill of all work, mainly to eliminate all tension, relax the muscles, viscera, blood vessels and nerves of the whole body, emphasize natural comfort and abdomen. Posture can be sitting posture, standing posture, lying posture, etc. And ask to relax from head to toe, relax the head, and weak gas lifts his neck (meaning to look up gently); Relax your shoulders and put down your shoulders and elbows; Chest relaxation, abdominal relaxation recovery; The waist is relaxed and straight, the whole body is free from tension and discomfort, and the spirit is relaxed.
The fourth step is breathing. Song's breathing method adopts sequential breathing method, silently reciting the word "static" when inhaling and "loose" when exhaling. The better you relax, the faster you will be quiet, so that your breathing will be natural and gentle, and your breath will sink into your abdomen (under the navel 1.5 inches), which is what practitioners call "breathing". Breathing is one of the main links in practicing Qigong, and there is no breathing practice. Practice breathing for 20 ~ 30 minutes at a time, otherwise it will be too many times and too long, which will easily lead to deviation.
The fifth step is to meditate. Practice breathing before practicing meditation. At first, there were so many distractions that it was difficult to concentrate. Keep your thoughts in your abdomen and let your distractions disappear. If you still have other thoughts, you can get rid of them by listening to your breath. Listening is not listening to the sound of breathing through the nose, but focusing the attention of hearing on going up in one breath. As for the speed, thickness and depth of breathing, don't care. When you listen to it, you will be quiet. As for the quiet degree varies from person to person, don't pursue it reluctantly. The more you want to be quiet quickly, the more you can't calm down, especially in the early stage of practice. Don't expect too much. Some people don't achieve ideal quietness, but they actually receive certain curative effects.
Step six, collect the achievement method. Don't get up in a hurry after practicing qigong. With the navel as the center, the palm of one hand is pressed on the navel, and the palm of the other hand is attached to the back of this hand. At the same time, take the navel as the center, turn slowly from small circle to big circle, turn left for 30 times, pause for a moment, then turn right from outside to inside for 30 times, stop collecting work at the navel, and then exercise.
(2) Internal cultivation. Internal practice is a kind of static skill in qigong. It is characterized by achieving the requirements of body relaxation, breathing harmony and peace of mind through specific posture and breathing concept training, so as to achieve the functions of calming the nerves, balancing yin and yang, harmonizing qi and blood, dredging meridians and activating collaterals, regulating viscera and preventing diseases. The specific steps are as follows:
(1) preparation, with the song dynasty.
Second, the posture is the same as that of Song.
③ Precautions. When practicing, relax your body and expression.
4 hold your breath. There are two methods of breath-holding in internal skill cultivation: the first method of breath-holding: suction? Huh? Huh? Suck ...; The second way to stop closed attraction: attraction? Huh? Stop? It sucks. In this cycle, breathing exercises are performed again and again. Pay attention to the following points when practicing breathing: a deep, light and even breathing is the premise of adjusting breathing. In the whole breathing, only by breathing carefully can we be deep and long. Breathe gently, there is no sound; Be subtle, not rude, or your breath will be short, laborious and unsustainable. Consistency is also important. Check your breathing lightly and carefully, and generally listen with your ears, so that you can't hear breathing. B establish nasal breathing and inhale, and the gas sinks in the abdomen. When practicing breathing, you should consciously induce the gas to fall and feel the lower abdomen, and you should not rush headlong into it, such as bulging your abdomen and holding your breath. Gas often can't penetrate the abdomen, and the diaphragm won't fall or fall deeply, but it will form chest breathing, which makes the exerciser easily tired and unable to keep exercising. C the method of stopping breathing penetrates the abdomen and gradually practices the expansion of the lower abdomen. As for the expansion degree and contraction depth of abdominal muscles, everyone is different and cannot be forced. You should exercise gradually.
⑤ Abide by dantian. It is one of the important links in practicing Qigong. The purpose is to concentrate the mind, eliminate distractions, make the mind calm down easily, reach the so-called stable and peaceful semi-sleep state, and restore the functions of various parts of the body to normal physiological state. When you practice breathing, you should keep your breath, feel the softness, naturalness, comfort and stability of your breath, and achieve the unity of God and God, so that you can easily enter silence. In order to achieve the goal of quietness, methods such as counting interest, following interest, stopping interest, observing interest and calming interest are often used in interest adjustment. Counting breaths is silently counting the number of breaths; To follow the breath is to follow the breath with consciousness; Stopping breathing means stopping breathing in the abdomen; Observing the breath means watching the breath, slightly coming in and out from the nostrils; Breathing is an unconscious breathing method; Resting refers to quiet and gentle breathing, such as clear water, quiet and bright, without distractions. Among the above methods, rest method is the best.
⑥ Receiving work is the same as relaxing static qigong.
Two different qigong exercises are introduced above, both of which are suitable for patients without serious complications, especially for patients with diabetes complicated with hypertension and coronary heart disease. If diabetes complicated with coronary heart disease is not suitable for internal repair.
Diabetes patients may wish to keep a diary of their monitoring results during monitoring, which can provide a basis for their phased treatment.
In the face of delicious food, once it is difficult for diabetic patients to control their food intake, it will lead to overeating, which will easily aggravate their condition, increase their blood sugar and blood pressure, and even cause serious complications such as myocardial infarction, cerebral infarction and cerebral hemorrhage. Therefore, no matter what type of diabetes, or whether there are complications, we must strictly implement it and adhere to diet therapy for a long time.
Specifically, it is to control the calorie intake of food, balance diet, diversify food and drink more water. To be a good doctor, diabetics must pay attention to the following points:
1, order food regularly and quantitatively, and it must be coordinated with the time of insulin injection and oral hypoglycemic drugs.
2. The relationship between diet, labor intensity and dosage should be relatively balanced and the balance should be flexible.
3, according to personal circumstances, the daily diet is divided into multiple times, which is conducive to controlling postprandial hyperglycemia.
4, diabetes diet control should be long-term adherence, lifelong adherence.
5. Don't smoke or drink.
6, regular fundus, electrocardiogram, kidney and nervous system, foot examination, strive for early detection of complications, early treatment. 1 type diabetes patients should have a physical examination once a year after five years of self-diagnosis. Patients with type 2 diabetes should have a physical examination once a year after diagnosis.
7. Exercise is not blind
Diabetic patients can enhance cardiopulmonary function, reduce blood lipid, blood pressure and blood sugar, and improve insulin sensitivity by insisting on exercise, but they should not exercise blindly. Which patients should exercise?
Many people can improve their islet function through exercise. These patients include mild to moderate type 2 diabetes, obese type 2 diabetes and stable 1 type 2 diabetes. Among them, obese patients with type 2 diabetes are the most suitable.
Patients who are temporarily unsuitable for exercise include: diabetic patients with extremely unstable blood sugar; Patients with severe hypertension (systolic blood pressure >; 180 mmhg)； Patients with severe cardiovascular and cerebrovascular diseases; Patients with severe renal insufficiency; Patients with severe retinopathy and fundus hemorrhage; Patients with fever, severe infection and active pulmonary tuberculosis; Suffering from severe peripheral neuropathy, such as diabetic foot.
Patients with gestational diabetes should choose low-risk aerobic exercise, such as walking, walking, radio exercise and aerobic exercise. Elderly diabetics choose low-intensity, short-term exercise, such as walking, walking and jogging. Patients with diabetic eye diseases should avoid strenuous exercise and choose activities with relatively small body movements, such as Qigong, Tai Ji Chuan, aerobics and radio exercises.
Patients with diabetic stroke and hemiplegia should first choose the functional exercise of the healthy limb, and then carry out passive exercise of the affected limb, such as head, neck, upper and lower limbs, wrist, ankle and other joints, and pay attention to the fact that the amount of activity should not be too large. Patients with diabetic lower extremity vascular diseases should choose appropriate and easy-to-adhere exercise methods, such as walking and standing still.
No matter what kind of exercise mode is adopted, in the choice of exercise time, after meals 1 hour is the best (from the first meal), and after three meals a day, it is the best to exercise for 30 ~ 60 minutes each time, which should not be too long. After exercise, you should feel slightly sweaty, feverish, relaxed and happy, a little tired, disappear and recover after rest, and your blood sugar drops. Never exercise excessively, otherwise it will lead to sweating, chest pain, chest tightness, general fatigue, inability to recover after rest, and high blood sugar.