Secrets of TCM health preservation
1. Protect DNA. The shorter telomeres (chromosome ends) that become shorter with human aging, the easier it is for people to get sick. A healthy lifestyle, such as a reasonable diet and exercise, can improve the level of an enzyme that prolongs telomeres and protect telomeres.
2. Do things seriously. An 80-year-long study found that serious and responsible people not only pay attention to details and have perseverance, but also are better at health care, stronger interpersonal relationships and more successful careers.
Step 3 make friends. The latest research in Australia found that making friends is good for longevity. Compared with people with few friends, the mortality rate of "social butterfly" of the elderly in 10 is lower.
4. Choose friends. Many studies have found that obesity is socially contagious. If your friend is obese, your obesity rate will increase by 57%. So it's best to choose people with healthy lifestyles as friends.
5. Quit smoking completely. A 50-year study in Britain found that quitting smoking at the age of 30 can increase life expectancy 10 years; Quitting smoking at the age of 40, 50 and 60 can increase life expectancy by 9, 6 and 3 years respectively.
Take a nap in the afternoon. A nap is good for longevity. A study involving 24,000 participants found that a regular nap can reduce the risk of death from heart disease by 37%.
7. Mediterranean diet. A meta-analysis of 50 studies involving 500,000 people found that a Mediterranean diet dominated by fruits, vegetables, whole grains, olive oil and fish can significantly reduce the risk of metabolic syndrome.
8. Eat eight full meals. It is found that the longevity cheats of Okinawa residents in Japan are related to their eating habits of eating more vegetables and lower calories. They follow the principle of "eight points full".
9. Get married. Many studies show that married people live longer than single people. This is not unrelated to the fact that marriage brings more social and economic support.
10. Lose weight. Losing weight can reduce the risk of fatal diseases such as diabetes and heart disease. Eating more dietary fiber and exercising regularly can effectively reduce your stomach.
1 1. Exercise regularly. Regular exercise can reduce the risk of heart disease, stroke, diabetes, some cancers and depression. It is recommended to exercise moderately for 2.5 hours every week.
12. Drink moderately. Moderate drinking is good for longevity. The American Heart Association recommends that men and women drink no more than 1 cup and 1-2 cups a day, respectively. People who never drink had better not drink.
13. Rich spiritual life. A 12-year study on the elderly over 65 years old found that the elderly with rich spiritual life had higher levels of key immune proteins and lower mortality.
14. Tolerance. Long-term anger will reduce lung function and increase the risk of heart disease, stroke and other diseases. Tolerance can reduce anxiety, lower blood pressure and make breathing smoother.
15. Pay attention to safety. Car accidents are the fifth leading cause of death in the United States. Safety measures such as wearing seat belts can reduce the death rate or serious injury rate of car accidents by 50%.
16. Ensure sleep. Adequate quality sleep can reduce the risk of obesity, diabetes, heart disease and emotional disorders, and recover faster after illness. On the contrary, sleeping less than 5 hours a night will greatly increase the risk of premature death.
17. Good at decompression. Studies have found that lifestyle changes such as decompression can prevent heart disease. Yoga and meditation are both good ways to relieve stress.
18. Life has goals. A study in Japan 13 years found that people with clear goals have a lower mortality rate from diseases such as wind and heart disease.
1, the principle of TCM health preservation
(A) conform to nature
Man is born with the spirit of heaven and earth, and can reach at four o'clock. Born between heaven and earth and living by nature, man is bound to be dominated and restricted by the laws of nature, that is, man is related to heaven and earth and corresponds to the sun and the moon. This theory of correspondence between man and nature, or the unity of man and nature, is the theoretical basis for Chinese medicine to conform to nature and keep in good health at the right time. Adapting to nature health care includes adapting to the four seasons and conditioning day and night. Day and night change, compared with four seasons, the so-called dynasty is spring, the day is summer, the day is autumn, and midnight is winter. Yang predominates during the day and Yin predominates at night. People should also cope with the changes of yin and yang in the four seasons and day and night. Therefore, in daily life, we should adapt to the changes of the four seasons, be dynamic and appropriate, dress appropriately, and arrange our diet reasonably, reflecting the principle of nourishing yang in spring and summer and nourishing yin in autumn and winter.
People have not only natural attributes, but also social attributes. People cannot live without society. Man and the external environment are a unified whole. The external environment includes natural environment and social environment. Therefore, Chinese medicine believes that "knowing astronomy above, geography below, and personnel in the middle can last for a long time." On the one hand, social environment provides the material means of life that human beings need to meet their physiological needs, on the other hand, it forms and restricts human psychological activities. With the change of medical model, social medicine and psychosomatic medicine have made great progress, which increasingly shows the importance of attaching importance to social factors and mental health care for human health and longevity: social factors can affect people's health through their influence on their mental state and physical quality. Therefore, people must adapt to the changes of seasons and social factors and take corresponding measures to live a long and healthy life. Therefore, as the saying goes, "A wise man's health care must adapt to the cold and heat of the four seasons, be harmonious and make money, combine rigidity and softness, and be harmonious with yin and yang. If so, he will not be eccentric and evil, and he will live a long life. " (Soul fulcrum. This god ").
(2) Physical and mental support
The unity of form and spirit, also known as the unity of form and spirit, is the life view of traditional Chinese medicine. The quality of divine form, the use of divine form; Form is the foundation of God, and God is the master of form; Invisible, god can't live, without god, form can't live: form and god do their best; Therefore, health preservation can only make life healthy and longevity. The so-called maintaining a good body shape and mental state means paying attention to both physical maintenance and mental intake, so as to make the body strong, energetic and develop in harmony with body and mind, thus maintaining a healthy and long life. There are many ways to preserve health in TCM, but in essence, in a word, it is nothing more than "nourishing the mind" and "shaping the body", that is, "preserving the mind and shaping the body" and "concentrating on it". Supported by form and spirit, God is the first task, and God lives in peace. God is the master of life, so he should be quiet and put it inside, not restless and wasteful. Therefore, the concept of TCM health preservation takes the adjustment of mind as the first essence and keeps the spirit full. By calming the mind and calming the nerves, regulating the mind with four qi, accumulating essence and nourishing the mind, and practicing the mind with qigong, the air can be kept quiet, the physical and mental health can be enhanced, and the unity of regulating the mind and strengthening the body can be achieved.
Form is the foundation of human life, and God is attached to form. Only with form can there be life, and only with life can there be mental activities and physiological functions. Prosperity means prosperity, decline means decline, and decline means death. The rise and fall of the body is related to the rise and fall of essence, qi and spirit. Traditional Chinese medicine advocates training the body through exercise, taking physical exertion as the degree, using labor, dance, walking, guidance, massage and so on. To exercise the body, harmonize qi and blood, dredge meridians, dredge nine orifices, prevent diseases and keep fit.
Static to nourish the heart, dynamic to repair the shape, dynamic and static combination, rigid and flexible, dynamic and static as the degree. Nourish the body and mind, and exercise interacts with exercise, which conforms to the objective law of life and exercise, and is conducive to strengthening the body and preventing diseases.
(3) Protecting essence and kidney
Protecting essence and kidney refers to the use of various means and methods to regulate kidney essence, so that the essence is sufficient and the body is healthy and vigorous, thus achieving the purpose of prolonging life. Essence is the basic substance that constitutes the human body and promotes the growth and development of the human body. Essence is the "three treasures" of the human body. Essence, spirit gives birth to spirit, and spirit restrains form. Essence is the foundation of qi and spirit, and the foundation of health and longevity. Essence is congenital, born in Shui Gu and hidden in the five internal organs. The five internal organs are peaceful and autotrophic. Among the five internal organs, the kidney is congenital and mainly stores essence, so the key to nourishing essence is to maintain kidney essence. Traditional Chinese medicine health care emphasizes abstinence and storing essence, which makes essence full and beneficial to physical and mental health. Indulge in sexual desire, semen exhaustion, qi dissipation, no aging. Abstinence is not absolute desire, but sexual abstinence. There are many ways to maintain kidney essence, besides abstinence, there are also sports health care, kidney guidance, kidney massage, kidney diet and drug aftercare.
(4) regulating the spleen and stomach
Spleen and stomach are the foundation of the day after tomorrow and the source of qi and blood biochemistry. Therefore, the strength of the spleen and stomach is an important factor to determine a person's longevity. A strong stomach is strong and a weak stomach is weak. Live with a stomach and die without one. It takes the spleen and stomach as the first priority of health care (Jingyue Quanshu). Spleen and stomach). Spleen and stomach are strong, and Shui Gu's subtle sources are abundant, so the essence is sufficient, the viscera function is vigorous, and the mind is strong. Spleen and stomach are the hinge of Qi, and their coordination can promote and regulate the metabolism of the body and ensure the normal life activities. Therefore, TCM health care attaches great importance to spleen and stomach conditioning. Through diet regulation, drug regulation, mental regulation, acupuncture and massage, qigong regulation, daily rest, etc., it can achieve the purpose of strengthening the spleen and nourishing the stomach, conditioning the day after tomorrow and prolonging life.