Timely health preservation is one of the important contents of TCM health preservation.
In spring, the liver qi is vigorous and rising, and people's spirit does it one brace up. However, if the liver qi rises too much or stagnates, it is easy to hurt the body and involve the spleen and stomach, followed by annoying spring sleep.
At home at ordinary times, are there any tips for prevention and health care? In addition to adapting to the weather changes and adjusting daily diet and mental care, Chinese medicine also suggests that acupoints should be nursed back to health by kneading.
Take a few minutes to rub it every day, which is comfortable and healthy ~
Soothing the liver and regulating qi:
Taichong point is the first choice for massage.
Spring is a time when the liver is strong, and excessive liver fire is easy to hurt the spleen and stomach. Therefore, soothing the liver and regulating qi, clearing the liver and purging fire are "compulsory courses" for spring health preservation.
Taichong point
The first thing to introduce is Taichong point. Taichong point is the original point of liver meridian, and regular massage has the effects of calming the liver, calming the wind, clearing away heat and promoting diuresis, dredging collaterals and relieving pain.
Location: Taichong point is at the junction of the big toe and the second toe on the instep, and it is pushed towards the ankle and neck until the end of the connection between the two bones is Taichong point.
Massage method: Carefully find the most painful acupoints and massage for 3-5 minutes every day, which can nourish and protect the liver and help dredge the circulation of menstruation and qi.
Sanyinjiao point
Another health-care acupoint is Sanyinjiao, which is the intersection of three yin meridians, so it plays an outstanding role in regulating qi and blood of the three meridians of liver, kidney and spleen. Regular massage at Sanyinjiao can nourish and protect the liver.
Location: Sanyinjiao point is located on the inner side of human calf, three inches above the medial ankle tip and behind the medial edge of tibia.
Massage method: firstly, sit up straight, lift one foot and put it on the other leg. Then, except for the thumb of one hand, the other four fingers gently pinch the tip of the medial malleolus, and the thumb bends. Pressing the posterior edge of the tibia vertically with your fingertips will produce intense pain. Press 1 time every morning and evening, and each massage lasts about 1-3 minutes.
Strengthening spleen and eliminating dampness:
Press Yinlingquan Point and Fenglong Point.
Yinlingquan point
Yinling Spring is the joint point of spleen meridian, and it is also the key point to dispel dampness.
Location: Yinlingquan point is located in the inner leg of human body, at the depression of the inner tibia below the knee.
Massage method: the acupoints should be selected in a sitting position or supine position, and massage on the acupoints of the left and right legs for 60 ~ 100 times each time, once a day in the morning and evening, and it is appropriate to feel sore at the acupoints. If conditions permit, you can also use moxa sticks to smoke and moxibustion here for 3-5 minutes.
Fenglong point
Fenglong point is the collateral point of the stomach meridian of Foot Yangming. Massage at Fenglong point can enhance the transport ability of spleen and stomach to phlegm and dampness.
Location: Take acupoints vertically with one foot, and draw a line between the front edge of the lateral ankle tip and the lateral knee eye. The midpoint of this line is Fenglong point.
Massage method: press Fenglong point with thumb or middle finger, do gentle circular exercise, and massage for 2 ~ 3 minutes based on the sore point.
In addition, there is a simpler way, which is to massage the abdomen. Knead the upper abdomen, with the palm of your left hand on the back of your right hand and the root of your right hand on the upper abdomen. Knead it clockwise for 0.5 1 min with appropriate strength, especially for abdominal fever, which has the functions of widening the chest, regulating qi, strengthening the spleen and regulating the stomach.
Spring fatigue:
Baihui and Fengchi came to help.
Spring is a season dominated by liver-qi, so when liver-qi is strong, it is easy to cause spleen to lose transport and water to be wet. In addition, it is rainy in spring, and external dampness blocks spleen yang, which will lead to poor circulation of qi and blood and impassability of meridians. At this time, the human body will feel tired and sleepy.
If you are disturbed by spring sleep, you must first strengthen the spleen and eliminate dampness. In addition, massage Baihui point and Fengchi point also helps to refresh the mind.
Baihui point
According to the meridian theory of traditional Chinese medicine, the du meridian enters the brain from Baihui point, so stimulating Baihui point can play a refreshing role.
Location: Take the middle line above our heads as the "longitude line" and the highest point of our ears as the "latitude line". At the intersection of latitude and longitude, we can touch a sunken and shallow "pit", which is Baihui point.
Massage method: put the index finger and middle finger together, click Baihui point, and massage gently (not limited to the direction of massage), with the intensity of slight pain in the head as the degree, for about 10 minute each time.
Fengchi point
You can also press Fengchi point, which can refresh your mind and relieve fatigue.
Location: Fengchi point is located in the posterior neck, parallel to the earlobes on both sides of the posterior tendon of forehead.
Massage method: Massage bilateral Fengchi points with the thumb of both hands or the second pulp of food and middle finger for 2-3 minutes every day.
Don't forget to exercise in spring.
Middle-aged and elderly people suggest walking quickly.
In the theory of traditional Chinese medicine, spring belongs to wood and corresponds to liver. We should love the vitality of nature, do more exercise, enjoy the sunshine and cultivate our temperament.
It is suggested that the activities of middle-aged and elderly people should be carried out in warm weather. The purpose of exercise should be fitness, mainly playing Tai Ji Chuan, Baduanjin, aerobics and walking, which can promote blood circulation and enhance the body's immunity and resistance.
Among them, brisk walking or brisk walking is the most advocated exercise for middle-aged and elderly people. Its secret is "hold your head up, chest up, abdomen in, hands off and stride". This posture moves most muscles, ligaments, bones and joints of the shoulders, neck, waist, buttocks, knees, ankles and elbows.
Old people can choose to walk at a constant speed, with a pace of 80 90 steps/minute, every time 15 20 minutes; Or walk fast, at a pace of 5 6 km/h, for 25-30 minutes at a time.
How to judge whether your exercise and amount of exercise are appropriate? Heart rate can be described as a "hard indicator". Generally speaking, 170- age = suitable heart rate. For example, if a 50-year-old man finds that his heart rate exceeds 120 beats per minute during running, he should pay attention. If you can, you can wear a sports bracelet to check your heart rate at any time.
Five methods of body-building in bed
Older people might as well have a try.
For the elderly, fitness exercise must be more careful. Here are some bed fitness methods suitable for the elderly. Let's try-
Upward part
Sit on the bed, straighten your legs, straighten your upper body, put your hands on your sides naturally, and slowly raise your head to maximize your viewing angle. Hold this position for about 15 seconds. It helps to improve the blood oxygen supply to the brain, strengthen the brain and refresh the mind, and also relieve the fatigue of the neck muscles.
Turn to the upper body
Sitting cross-legged on the bed, palms on knees, slowly rotating around the waist. When rotating, bend your waist as much as possible and lean forward. Rotate from right to left for 30 times first, and then rotate from left to right for 30 times, each time/kloc-0 is about 25 seconds, and it takes about 30 minutes to complete, usually before going to bed.
Chest out and abdomen in
Lie on your back in bed, straighten your legs and take a deep breath. When inhaling, the abdomen stands up vigorously, and when exhaling, it is put down. Breathing and inhaling 1 time and doing 10~ 15 times can reduce weight and promote gastrointestinal digestion.
Arched back
Lie on the bed, spread out your hands, straighten your arms, raise your arms, arch your waist like a cat's spine, and then put down your upturned arms. Repeatedly doing 10~ 15 times can promote blood flow throughout the body.
Touch your toes.
Sit on the bed, legs together straight, toes forward, arms straight, palms of both hands pushing in the direction of toes. At the same time, the upper body leans forward, exhales outward, and pushes your hands as far as possible to your toes. When pushing forward, hold the posture for 3 seconds, retract the palm of your hand and inhale. Go back and forth 30 times in a row, and do it in the morning and evening 1 time.
Comprehensive from health appointment, Guangzhou Daily, official account of WeChat of Guangdong Provincial Hospital of Traditional Chinese Medicine, Beijing Youth Daily.
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