Chen Guangyu, Director of Prevention Center of Hainan Provincial Hospital of Traditional Chinese Medicine
Professor Zhu Zhenhua from the First Affiliated Hospital of Hunan University of Chinese Medicine.
Chief physician of the First Affiliated Hospital of Sun Jinan University
The new year has arrived, and a new round of health preservation overture has been opened. In the view of Chinese medicine, there is no quick way to preserve health, but daily conditioning and persistence. How to plan health care in the new year? How to adjust health according to the change of seasons? According to the recommendation and sharing of many authoritative experts, we sorted out the monthly health themes and created the "2020 Health Plan".
January
Nourishing kidney, dispelling cold and nourishing qi and blood
January is the coldest time of the year, so we should pay attention to tonifying the kidney and preventing colds. In the diet, you can eat mutton, chicken, walnut kernel, jujube, longan, yam, chestnuts and so on.
Diet this month: chestnut sesame porridge. Take 50 grams of chestnuts and 50 grams of rice. Cook raw chestnuts in a pressure cooker (less water), peel and mash them, put them into washed rice, add water to cook porridge, and add salt to taste.
Healthy action: waist bath. Make a fist with both hands, with the eyes inward and above the belt, and rub it up and down in the lower back for 36 times. It has the effect of warming kidney and strengthening waist.
February
Yang Qi promotes hair growth and covers it properly in spring.
Winter and spring alternate, the yang grows, don't blindly reduce clothes, eat more spicy dates, onions, leeks, shrimps and so on. And avoid spicy food.
This month's diet: fried chicken liver with leeks. Liver governs hair growth, and leek is a warm food. Chicken liver is rich in protein and vitamin A, and the combination of leek and chicken liver has better liver protection effect.
Health moves: hold tight. Hold the thumb in the palm of your hand, put the fingertip at the root of the ring finger (fourth finger), then bend the other four fingers and hold them firmly. It has the effects of calming the heart, calming the nerves, protecting yang and resisting exogenous pathogens.
March
Go to bed late and get up early to protect liver qi.
When everything recovers, we should pay attention to nourishing the liver at this time. Go out for a walk at ordinary times, take your time and make your spirit happy; Keep the room ventilated, get more sunshine in your spare time, and rinse your mouth with light salt water in the morning and evening.
Recipe of the month: Fried carrots with broccoli. In addition to cooking, you can also steam carrots and broccoli, and add seasonings such as olive oil and soy sauce before eating.
Health-keeping moves: close your eyes and rest your mind. Whether you close your eyes or take a nap during the day, you can nourish the liver and blood. At the same time, you can cooperate with eye exercises, gently close your eyes, and rub your thumb from the inner corner of your eye for 24 times.
April
Regulate yin and yang, nourish spleen and stomach
At this time, the temperature rises rapidly, the rain increases and the air humidity is high. Daily health care should be based on eliminating dampness and nourishing the stomach. Eat more spinach, shepherd's purse, onion and fruit in the diet.
This month's diet: jujube yam millet porridge. Take yam100g, jujube10g, millet150g and cook porridge together, which can protect the spleen and stomach.
Healthy action: rub your arms. Rubbing along the inside of the arm to the wrist, especially under the armpit, can promote the circulation of body fluids and adjust the balance of yin and yang.
May
Pay attention to nourishing the heart and mind.
Monthly diet: Shen Lian tea. Take 3 grams of American ginseng, lotus seeds (with heart) 10 grams, and 5 grams of Ophiopogon japonicus, grind them into powder with a pulverizer, then mix them and take them with boiling water several times a day. Has the effects of clearing away heat, reducing pathogenic fire, nourishing heart and calming nerves.
Health moves: rub your palms. Rubbing the palms of both hands at Laogong point for 3 ~ 4 minutes makes the palms warm, which is good for conditioning heart function.
June
Clear away heat and dampness, stay up late and get up early.
At this time, we should pay attention to clearing heat and promoting diuresis. Bitter gourd, mung bean and towel gourd can all be used in diet. It is advisable to go to bed late and get up early to maintain the heart yang.
This month's diet: five flavors of longan tea. Take 5 grams of Schisandra chinensis, 5 grams of American ginseng, 5 grams of longan pulp and 20 grams of rock sugar (1~2 people), put them in a stew, and add 250 ml of water to stew. Has the effects of invigorating qi, promoting fluid production, nourishing heart and tranquilizing mind.
Health-keeping moves: press "fire-dispelling point". When the organ function of the elderly declines, kidney fire is easy to appear in the body. Usually you can massage Taixi point (the depression between the tip of ankle and achilles tendon).
July
Summer heat, moisture and yang protection.
The key to health preservation is to get rid of summer heat and prevent dampness. Eat more green leafy vegetables, bitter gourd and cucumber. At this time, the heart is the most tired, so pay attention to maintenance.
Dietotherapy this month: Qingshu Yiqi Decoction. Take 6 grams of honeysuckle, 65,438+00 grams of codonopsis pilosula and lotus leaf, add appropriate amount of sugar, decoct and make tea, which can clear away heat and relieve summer heat, promote fluid production and quench thirst.
Massage armpits. The extreme spring point of the armpit (located at the apex of the armpit, where the axillary artery beats) is an important point of the heart meridian, which can regulate sleep and improve heart discomfort.
August
Heatstroke prevention and cooling, sedation and tranquilization
After the bitter summer, people's digestive function becomes worse, which is easy to cause gastroenteritis. At this time, it is necessary to strictly control the entrance and not eat spoiled food. In daily life, we should start to "go to bed early and get up early, have fun with chickens", be mentally peaceful and avoid feeling sad.
Dietotherapy this month: lily adenophora porridge 20g of lily, 20g of adenophora adenophora, 0g of japonica rice100g, and appropriate amount of rock sugar are taken. Stir-fry Radix Adenophorae and Bulbus Lilii into juice, add japonica rice and cook, add sugar and cook into porridge. This porridge has the effects of moistening dryness, benefiting qi, invigorating spleen and nourishing stomach.
Massage shenmen. Shenmen point is the first point to nourish the heart and soothe the nerves, which is located in the depression at the lateral end of the little finger of the wrist. It has the effect of calming the heart and purging fire.
September
Beware of autumn dryness and laugh more in everything.
At this time, it is necessary to prevent dryness and eat more warm foods, such as sesame seeds, honey and pears. In addition, we should prevent depression. People at this time are prone to depression, spend less time alone, go out to socialize more, and laugh more in everything.
This month's diet: Shendong tea. Take 3 grams of American ginseng and Ophiopogon japonicus 1 g, add water to boil, and then simmer for about 1 hour. Has the effects of invigorating qi, nourishing yin, promoting fluid production and moistening lung.
Health-keeping moves: shrink your lips and exhale. Shrink your lips into a flute shape, and meditate "123" when inhaling and "123456" when exhaling, 3-5 minutes each time, 3-5 times a day. Doing so can "clean" the respiratory tract and improve lung function.
October
Control emotions and maintain yin essence.
The weather turns cold, the human body's yang converges, and the yin essence hides dew, so it should be based on nourishing yin essence and conditioning the spleen and stomach. At this time, we should pay attention to controlling emotions and avoiding sadness. Eat sesame, honey, jujube, yam, etc. Enhance physical fitness.
Monthly diet: Hu Aishan lean broth. Take lean meat100g, Pseudostellaria heterophylla10g, fresh yam10g, 6 g of Dendrobium, 3 slices of ginger, add water1500ml, simmer for about 1h, and add appropriate amount of salt. This soup can tonify the spleen and stomach, replenish qi and nourish yin.
Health-keeping moves: often press Zusanli. Zusanli is located on the calf. When the leg is bent, there is a small bone above the skin on the outside of the knee joint, pointing down four fingers from this place.
November
Save your strength and strengthen your physique.
The temperature continues to drop. At this time, we should pay attention to recharge our batteries and strengthen our physique. Going to bed early and getting up late in life, keeping your back warm, is conducive to hiding yang. Eat beef, mutton, black-bone chicken, soybean milk, milk, radish and so on.
This month's diet: stewed mutton with radish. Take 500 grams of mutton, cut into small pieces, 500 grams of white radish, and cut into pieces with a hob. Add Chinese wolfberry, onion, ginger, star anise and other seasonings to the cooked mutton, stew for 1.5 hours first, then add white radish to stew until soft and rotten, and season.
Health actions: foot bath and foot rubbing. Before going to bed every night, hold your toes with one hand and rub your feet with the other. If you can persist, you can rub it for thousands of times, or you can rub it impatiently for hundreds of times until you feel the soles of your feet are hot.
December
Moderate tonic, dynamic and static combination
12 is suitable for tonic. People with weak constitution and poor digestive function should choose "slow tonic" and eat some "Danggui mutton soup" appropriately, and avoid over-tonic and urgent tonic. Low temperature will aggravate the sudden risk of cardiovascular disease. People suffering from chronic diseases such as hypertension and coronary heart disease need to guard against these three dangerous moments: morning exercise, going home late and soaking in hot springs. Exercise time is chosen after the sun comes out.
Dietotherapy this month: Danggui Ginger Mutton Soup. Take 30 grams of angelica, 60 grams of ginger, 750 grams of mutton and 50 ml of yellow wine. Dice mutton, blanch in water for later use, put it in a casserole with onion, yellow wine and angelica, add appropriate amount of boiling water, boil it with strong fire, simmer it with low fire for about 1 hour, and season with salt.
Healthy action: rub your ears. Massage your ears often at this time, which is helpful to the health care of the kidneys and the smooth flow of qi and blood. The most commonly used massage methods are pulling the earlobe (first knead the earlobe, then pull it down 15 ~ 20 times) and rubbing the helix (the thumb is located inside the helix, and the other four fingers are located outside the helix, rubbing for 2 ~ 5 minutes, and then pulling it up until the ear feels hot).
(Happy old man)