Adapt to the changes of yin and yang in the four seasons
Tonifying yang and nourishing yin, prolonging life and adapting to the four seasons means working, exercising and breathing according to the characteristics of age, four seasons and day and night.
1, work and rest in four seasons
According to the theory of traditional Chinese medicine, man and nature are a whole, and man should adapt to the changes of the four seasons of nature and arrange his daily life and rest reasonably. When the sun rises, the body's biological clock will give instructions, and the sympathetic nerves will start to get excited, which means it's time for you to get up.
In addition, it is recommended to rest at midnight every night and go to sleep at midnight. Traditional Chinese medicine believes that excessive Yin Qi leads to insomnia, while excessive Yang Qi leads to insomnia. Children are when the yang is the weakest and the yin is the most prosperous. At this time, sleeping is the best way to nourish yin and the quality of sleep is also the best.
2, suitable for four seasons of cold and heat.
The traditional health preserving theory of the motherland stresses "keeping cool in all seasons and summer". For old friends, if they can keep in good health according to the seasons, they will not only live smoothly, but also improve their health and prolong their lives.
To adapt to the four seasons, we need to go out more in spring to absorb the yang in nature; Go to bed late and get up early in summer, sweating more; Early to bed and early to rise in autumn, moderate; Avoid cold and keep warm in winter, sweat less and get more sunshine.
Practice crawling
Strengthening the heart, protecting the lungs and improving blood circulation and crawling are important ways to exercise cardiopulmonary function, and can also improve blood circulation and nutritional metabolism. Crawling fitness originated from Hua Tuo's "Five Birds Play", which is to achieve the purpose of fitness by imitating the crawling movements of animals.
Crawling can disperse the whole body weight to the limbs, thus reducing the load of all parts of the body, especially the lumbar spine, so it has certain curative effect on preventing and treating lumbar spondylosis, lumbar muscle strain and spinal diseases. In addition, crawling is a whole-body coordinated activity, which can exercise some muscles that are rarely used at ordinary times and strengthen the muscles, ligaments and bones of the whole body.
There are two common ways of crawling.
1, gecko crawling: the whole body touches the ground, and the abdomen slightly touches the ground, which is conducive to promoting digestion and improving sleep;
2, crawling: landing on all fours can make people relax and improve the nutritional cycle metabolism of the knee joint. But pay attention to the elderly with high blood pressure and other diseases, it is best to ask the doctor before doing it.
abdominal respiration
Protecting the lungs, preventing and treating hypertension and prolonging life are inseparable from breathing. People breathe every minute, but you may not breathe correctly.
How can I learn to breathe correctly?
The most scientific breathing method is "Breathe-Stop-Breathe" abdominal deep breathing, which can enhance the excitability of parasympathetic nerves, increase the number of bowel sounds, facilitate digestion and absorption, and thus benefit health and longevity.
This kind of abdominal deep breathing can prevent and treat respiratory diseases, prevent and treat hypertension, help people decompress and relieve insomnia symptoms. Most importantly, deep abdominal breathing can promote health and longevity.
In addition, studies have proved that insisting on abdominal breathing for half a year can increase the diaphragm activity by 4 cm and greatly improve the vital capacity.
Eat coarse grains, eat less and eat more.
Protect the digestive system and prolong life. Coarse grains are rich in insoluble cellulose, which is beneficial to the normal operation of digestive system and helps to reduce blood lipid and blood sugar.
Eating less coarse grains cannot prevent health care functions such as chronic diseases. It is recommended to eat 50 ~100g coarse grains every day. It is more appropriate for healthy adults to eat 1/3 of the total staple food every day.
In addition, due to the poor chewing and swallowing ability of the elderly, they often can't eat much at a meal and eat for a long time. In order to ensure that you can get enough calories and nutrition every day, you may wish to adopt the method of "eat less and eat more meals" and eat 5~6 meals a day.
Keep a peaceful mind.
Protecting the heart, being healthy and living a long life, and having a peaceful mind are also the common characteristics of many long-lived elderly people. Professor Wu Mingying, director of the Heart Center of Beijing Tongren Hospital affiliated to Capital Medical University, once said that a peaceful mind makes a healthy heart.
From the perspective of Chinese medicine, don't blame others for being wronged; Discover the positive side of things in adversity; Face problems calmly, stand firm and learn to be silent; Learn to put yourself in the other's shoes and learn to be tolerant; Indifferent to fame and fortune. Only in this way can we live a long and healthy life.