In climatology, it takes three months from beginning of autumn to the beginning of autumn. However, because most of our country is still in the dog days after beginning of autumn, Chinese medicine divides the period from beginning of autumn to the Millennium into long summer, and only after the Millennium can we really enter autumn. "The Yellow Emperor's Internal Classic Su Wen Four Seasons Tunes" said: "Autumn and March are calm, the weather is urgent, and the atmosphere is bright. You lie down early and get up early, having fun with chickens, so that your mood is calm, your autumn punishment is slow, your mentality is convergent, and your autumn breath is calm and your lungs are clear. This autumn air is a response and a way to increase income. Conversely, it will hurt the lungs, it will be diarrhea in winter, and there are fewer people serving Tibet. " The ancients called autumn "tolerance", which means that everything in nature has matured after a summer's growth and is in a state of tolerance, peace, abundance and waiting for harvest. It's sunny in autumn, windy and rainy, and the ground is dry. In this season, people should go to bed early and get up early, which seems to be similar to the law of chicken activity, so as to maintain peace of mind. At the same time, during the autumn harvest, we should pay special attention to the convergence of our own air, so as not to make our minds out of control, so as to avoid air leakage, thus reducing the adverse effects of cold air in autumn on the human body. Autumn should conform to the principle of "harvesting" and take "nourishing yin" as the foundation, otherwise people's lung qi will be damaged first. Because the lung and large intestine are damaged from the outside to the inside, lung qi in autumn is prone to intestinal diseases in winter, which will further affect the function of storing sperm in winter. Health preservation in autumn should be based on nourishing yin, astringing yang and balancing viscera. Its general principles are: nourishing yin and moistening lung, nourishing yin and moistening dryness, nourishing liver and kidney, strengthening spleen and nourishing stomach.
(1) Nourishing yin and moistening lung:
Traditional Chinese medicine believes that the lung is fine and dirty, and it likes to moisten and hate dryness, and the main qi is dryness in autumn. When dryness invades the human body, it is most likely to damage yin essence (that is, essence, blood and body fluid). Deficiency of yin essence will hurt the lungs in the five zang-organs system first, so there are symptoms of lung yin deficiency such as dry mouth and sore throat, dry cough with little phlegm, sticky phlegm and blood in phlegm. Therefore, keeping in good health in autumn should focus on nourishing yin and moistening lung. Only by paying attention to nourishing yin and moistening lung in autumn can the human body maintain the balance of yin and yang and the peace of the five internal organs in the case of dryness and evil.
(2) Nourishing yin and moistening dryness:
Dryness is the most abundant in autumn, which will not only damage the lungs, but also further affect other organs. For example, the lung and the large intestine are exterior and interior, and the invasion of dryness and evil into the lung will further damage the intestinal fluid. Insufficient intestinal fluid often leads to symptoms such as dry stool and constipation. Traditional Chinese medicine believes that the lung governs the fur and opens the nose. Therefore, dryness can easily cause a series of dryness symptoms such as dry nose, dry skin and dry hair. The key to prevent and treat these dryness symptoms lies in nourishing yin and moistening dryness. Therefore, nourishing yin and moistening dryness is also the main principle of autumn health preservation.
(3) Nourishing liver and kidney:
Chinese medicine believes that the kidney governs the essence of human body, the liver governs the blood of human body, and the essence and blood belong to the yin of human body. Nourishing the liver and kidney can make the essence and blood of human body sufficient, thus playing the role of "nourishing yin" Drying in autumn often damages the body's yin, which in turn damages the liver and kidney. Therefore, it is necessary to strengthen nourishing the liver and kidney in autumn. Liver and kidney function is normal, and essence and blood are naturally sufficient. In addition, nourishing liver and kidney in autumn can lay a good foundation for the accumulation of yang in winter and the growth of yang in spring, which is very important for health preservation in four seasons.
(4) Strengthening spleen and nourishing stomach:
Too much moisture in the long summer is the most likely to hurt the spleen. Improper aftercare in the long summer will often lead to dysfunction of the spleen and stomach and reduce the gastrointestinal immune function. In autumn, if you eat improperly or catch cold in your abdomen, you will easily suffer from gastrointestinal diseases. Strengthening the spleen and nourishing the stomach is also helpful to the absorption, transportation and storage of human essence, so that the human body can have enough essence to collect in winter. Strengthening the spleen and nourishing the stomach in autumn will lay a good material foundation for winter storage. Therefore, autumn health care should focus on strengthening the spleen and nourishing the stomach.
Second, psychological balance in autumn:
The psychological balance in autumn should be based on the "gathering qi" emphasized in Huangdi Neijing: "Make peace, delay autumn punishment; Convergence calms autumn; No ambition, so the lungs are clear. This autumn air should be the way to raise and harvest. "In autumn, only by maintaining your emotional stability can you restrain yourself, which is in line with the way of' increasing income' in autumn.
(1) Making peace is the core of psychological balance in autumn;
Huangdi Neijing said: "If you keep the spirit inside, you will be content with your illness". In autumn, the yang of all natural things begins to converge inward, and the essence of the human body also conforms to the trend of nature and converges on the viscera from the outside to the inside. If the zang-fu organs are full of vitality and the five internal organs are balanced and harmonious, any disease and evil will be excluded, and the human body will be balanced and healthy. To achieve a good state of "convergence spirit" and "mental internal defense", the key is to "make one's mind peaceful", that is, to always maintain a calm and serene mind. As long as the mentality is balanced, the vitality of the human body will continue to converge to the five internal organs with the convergence of natural forces, and the essence of the five internal organs will continue to be enriched, and naturally the ideal state of "keeping the spirit inside and being safe from illness" will be achieved. Only by maintaining a balanced mentality can we effectively reduce the harm of cold air in autumn to the human body, so that the human body is still full of vitality and vitality in the withered and depressed environment.
If you want to "make your mind peaceful", you must first maintain a kind of mindfulness, and always keep mindfulness everywhere, so that you can find advantages in adversity, see vitality in depression and create success from failure. Therefore, only the right heart can make you feel at ease. In addition, we must have a grateful heart and be grateful to ourselves, our loved ones, others, society, the country and everything in nature. Only gratitude can forget oneself, only gratitude can let go of everything, only gratitude can contain everything, and only gratitude can truly "make peace."
(B) the root of psychological imbalance in autumn-depression
Autumn corresponds to the lungs, and the lungs aim at "worry". Autumn dryness invading the lungs will not only cause physiological imbalance, but also cause psychological imbalance. Autumn wind and autumn rain often make people feel sad. The word "sorrow" is formed by overlapping the words "autumn" and "heart". This depressed scene of withered plants and trees in autumn will further aggravate people's "melancholy" mentality. Therefore, people's emotional changes in autumn are often manifested as "melancholy", so "melancholy" is the main source of psychological imbalance in autumn.
Chinese medicine believes that happiness belongs to fire; Worrying about the lungs is gold. Fire can win gold, so Chinese medicine believes that "happiness wins sorrow" and joy is the natural antidote to "depression". Joy must come from inside, and those jokes that make people laugh can only make people happy for a while. For the melancholy mood, it is just "lifting soup to stop boiling" and "scratching boots". True happiness comes from "selflessness and benefiting others". People are selfless and naturally have no desire, and they are naturally carefree without desire. Only by knowing how to be grateful can we truly benefit others, and only by truly benefiting others can we be happy forever.
In short, autumn health care focuses on psychological balance, and psychological balance focuses on "three hearts". As long as you keep a heart of mindfulness, gratitude and joy everywhere, no matter how the external environment changes and the seasons alternate, people's body and mind will always be balanced and healthy.
Third, the autumn behavior is balanced and nursed back to health:
The fundamental principle of behavioral balance nursing is "keep pace with the times and follow the trend". In autumn, behavioral nursing should follow the nature's "nourishing way", with physical and mental balance and good health; otherwise, physical and mental imbalance and diseases abound. So, what kind of behavior can meet the "way to increase income" in autumn?
(1) Early to bed and early to rise makes the chicken happy;
That is, getting up early and going to bed early. The time to get up in the morning is about the same as the time when the chicken crows and flaps its wings. In autumn, the yang in nature changes from leakage to introversion. Going to bed early every day can conform to the trend of collecting yin essence and prevent it from leaking out. Getting up early every day can conform to the relaxation trend of yang, so that lung qi can be stretched. Medical experts have investigated the onset time of ischemic diseases such as coronary heart disease and cerebral thrombosis, and found that the incidence rate of such diseases is high in autumn, and the onset time is mostly in the late stage of long sleep, that is, in the morning. Getting up early in autumn can reduce or shorten the chance of human thrombosis and effectively prevent the occurrence of cardiovascular and cerebrovascular diseases. Generally speaking, adults should sleep for about eight hours every day in autumn. According to the physiological law of human body in autumn, it is better to go to sleep at 9- 10 and get up at 5-6. Of course, it can also be slightly adjusted according to personal living habits and the nature of work.
(2) covering spring and freezing autumn will not cause miscellaneous diseases;
Chinese medicine believes that slowly reducing clothes and keeping warm in spring is conducive to the growth of yang from the inside out; Adding clothes slowly in autumn and feeling the cold stimulation properly is beneficial to the convergence of human yang from the outside to the inside. Therefore, the ancient way of keeping in good health in the spring and autumn is "cover the spring and freeze the autumn, and don't have miscellaneous diseases."
Traditional Chinese medicine believes that the cooling in autumn is a gradual process, and people should gradually add clothes according to their body's ability to withstand the cold, so as to adapt to the changes of the external climate and environment, instead of adding clothes immediately when they see the cold. Proper freezing can enhance the adaptability of human body to environmental climate change, which is of great benefit to maintaining physical and mental balance. Putting on heavy clothes too early and not letting the body feel moderate cold stimulation will weaken the adaptability of the body to environmental changes, but will make the body weaker and more delicate. Of course, "autumn freezing" also varies from person to person and from time to time. We must take moderation as the principle, especially for patients and the elderly and infirm. We should change clothes at any time with the temperature change in the morning, noon and evening every day to prevent colds and colds.
(3) Take a moderate rest and stay active:
Autumn is the season when the yang disappears and converges in nature, so the vitality of the human body should also gather inward. Therefore, the maintenance of vitality in autumn should be based on the maintenance of vitality. Proper health care in autumn can store the vitality of the human body in spring and summer. Improper health preservation in autumn will further consume the spirit that the human body already lacks. Therefore, "nurturing and harvesting" in autumn is very important for maintaining the essence of human life.
In people's daily life, "overwork" is the easiest way for human spirit to dissipate. Autumn and winter are the seasons of gathering and collecting. At this time, "karoshi" is tantamount to self-mutilation and suicide. "Overwork" mainly includes three aspects: fatigue, fatigue and housing fatigue. Stress, also known as nervousness, mental stress, overthinking, emotional instability, and excessive use of the brain will make people exhausted; Physical consumption is also called physical consumption. Excessive physical labor, staying up late for a long time and lack of sleep will make people physically overdraw and lose their vitality. Housework is also called excessive sexual intercourse. Everything in nature follows the trend of "growth and collection" of natural forces. In spring, everything comes back to life. At this time, plants bloom and pollinate, animals are in estrus, plants bear fruit in autumn, and animals conserve energy. It can be seen that animals and plants are conditioned in a natural way. As the spirit of all things, human beings should conform to the laws of nature. Autumn and winter seasons are mainly to nourish and collect the essence of the human body. At this time, it is most forbidden to have excessive sexual intercourse to avoid the loss of kidney essence.
It can be seen that labor consumes energy, gas and essence. If the spirit continues to dissipate, people's vitality will decline, and people will inevitably be weak and sick; Keeping in good health and properly recuperating will keep people's vitality, and people's vitality will be sufficient, which will inevitably lead to the balance of viscera and physical and mental health.
(4) Self-massage to balance the viscera:
Traditional Chinese medicine health care emphasizes lung to prevent dryness in autumn and kidney in autumn. Therefore, the key point of regulating the balance of viscera in autumn lies in the lungs and kidneys.
1, method of wiping chest and moistening lung:
The chest is where the heart and lungs are located. Rubbing the chest wall with your own hands and palms is conducive to the declaration of lung qi and can play a role in nourishing and moistening the lungs. The specific operation method is: sit up straight, first rub your palms, and then apply a proper amount of DOG cream or Scrophularia shower gel on your palms, that is, rub the chest skin alternately from left to right, with emphasis on the areas below the clavicle and above the breasts. When the skin feels hot, you can stop rubbing, put your palms in front of the left and right chest walls, and apply hot compress with your hands to promote the penetration of nutrients from traditional Chinese medicine into the body. Chest rubbing and chest covering can be repeated alternately. 1-2 times a day, each time 15-20 minutes.
2, rub kidney consolidation method:
Kidney is the innate foundation of human beings and the biochemical source of human vitality. Tonifying the kidney in autumn and winter conforms to the trend of natural collection, so its effect will get twice the result with half the effort. Throughout the ages, the method of tonifying the kidney and consolidating the foundation advocated by health experts is to rub the kidney. The method of rubbing kidney and consolidating the foundation is simple and effective, and autumn and winter are the best seasons for rubbing kidney and tonifying kidney. The specific method is: sit up straight, apply a proper amount of Momo cream or Scrophularia shower gel to the palms of both hands, and then rub the palms of both hands up and down in the direction parallel to the spine. When your hands are tired, cover your kidneys with your palms to warm them up and promote the penetration of Chinese medicine ingredients into your body. Therefore, rubbing the kidney and covering the kidney alternately. If you rub your kidneys and soak your feet with Scrophularia, the effect will be better. 1-2 times a day, each time 15-20 minutes. If you are old and weak, embrace ~ ~
Disabled people can also ask others to help rub their kidneys.
In addition to rubbing the chest and kidneys, you can also massage your abdomen, feet, spine and other parts according to your physical condition. Time can be controlled freely, and the intensity is subject to not feeling tired. Massage should use Momo cream or Scrophularia bath as massage medium, which can not only protect the skin, but also promote the absorption of nutrients of traditional Chinese medicine through massage and hand hot compress, so as to better achieve the ideal effect of regulating the balance of viscera and maintaining physical and mental health.
Fourth, the autumn diet is balanced and nursed back to health:
(a) general diet balance nursed back to health method:
In autumn, the basic principle of "nourishing yin in autumn and winter" should be implemented. It is advisable to eat a diet that nourishes yin and moistens dryness, such as tremella, sesame, soybeans, pears, sugar cane, grapes, bananas, lotus roots and spinach. , to prevent autumn dryness and yin injury.
1, Tremella fuciformis: Also known as Auricularia auricula, it is known as the "crown of bacteria", sweet in taste, flat in nature, and enters the lung and stomach meridians. Has nourishing effects of invigorating qi and blood, nourishing yin and moistening dryness. Tremella fuciformis has high nutritional value, has the function of strengthening the body resistance and consolidating the constitution, and is an advanced nourishing product, containing protein, fat, various amino acids, minerals and liver sugar. Tremella protein contains 17 kinds of amino acids, including 8 kinds of amino acids necessary for human body and 6 kinds in tremella. It has a good conditioning effect on lung heat cough, lung dry cough, yin deficiency and excessive fire, senile chronic bronchitis, pulmonary heart disease, low immunity, weak constitution, vigorous internal fire, tuberculosis, cancer, irregular menstruation, gastritis, constipation and other diseases. Therefore, tremella can be called the best food for autumn health.
2. Sesame: Sesame has always been considered as a food to prolong life. Sweet taste, flat nature, entering the liver and kidney meridians. Has the nutritional effects of tonifying kidney, strengthening brain, nourishing yin and moistening dryness. Rich in protein, fat, calcium, phosphorus and other trace elements, especially iron. In addition, most of the fat in sesame is unsaturated fatty acid, which is of great significance to the health care of the elderly. It is often used for the care of constipation, dry skin caused by insufficient vaginal fluid, dizziness, premature gray hair and soreness of waist and knees caused by insufficient liver and kidney essence and blood. Therefore, you should eat more sesame seeds to nourish yin and moisten dryness in autumn.
3, soybean: known as the king of beans, its taste is sweet and flat, into the spleen, large intestine. It has the nutritional effects of invigorating spleen, widening middle energizer, moistening dryness and promoting diuresis. Soybean is rich in nutrients such as protein, and its nutritional value is superior to animal protein. Medical research has proved that soybean is very beneficial to prevent rickets in children and osteoporosis in the elderly. Soybeans can be eaten all year round, and eating in autumn has a good effect of nourishing yin and moistening dryness.
4. Pear: It has the reputation of "the Sect of Hundred Fruits". Cold in nature, sweet in taste, slightly sour, entering the lung and stomach meridians. Has the nutritional effects of promoting fluid production and moistening dryness, nourishing yin and moistening lung, and clearing away heat and resolving phlegm. It has a good conditioning effect on cough due to lung heat, senile cough, bronchitis, cough with thick or no phlegm, constipation due to intestinal dryness, dry throat, red eyes, swelling and pain, dyspepsia and measles. If you use water chestnut, honey, sugar cane and other juice in autumn, the effect will be better. However, people with spleen and stomach deficiency and cold should not eat more.
5. Sugarcane: sweet, astringent and flat. Has the nutritional effects of regulating stomach, stopping vomiting, and clearing away heat and toxic materials. It has a good conditioning effect on cough with little phlegm, dry mouth, thirst, constipation, nausea and retching caused by insufficient body fluid. Sugarcane is the best food for nourishing yin and promoting fluid production in autumn.
6. Grape: rich in nutrition, sweet and sour, sweet and sour, and enters the lung, spleen and kidney meridians. Has the effects of nourishing liver and kidney, invigorating qi and blood, promoting fluid production and diuresis. It is often used for dietotherapy and nursed back to health for qi and blood weakness, lung deficiency, cough, palpitation, night sweats, rheumatic joint pain, edema, spleen deficiency, shortness of breath, fatigue, edema, dysuria and other symptoms. Grapes can nourish yin and relieve annoyance, especially for people who are thirsty in summer heat. Regular consumption has a good nourishing effect on neurasthenia and fatigue. After the grapes are dried in the sun, the contents of iron and sugar are relatively increased, which is a good tonic for children, women and the weak and anemic. But diabetics should not eat more.
7. Banana: Banana is known as the "fruit of wisdom", which is sweet and cold, and enters the lungs and intestines. It has the nutritional effects of clearing away heat, promoting fluid production to quench thirst, moistening lung and relaxing bowels. Bananas are rich in nutrients, amino acids, vitamins and important minerals such as potassium, magnesium, calcium and iron. It can be used for dietotherapy and recuperation of patients with fever, dysphoria due to dry mouth, sore throat, dry stool, hemorrhoid, hematochezia, upper digestive tract ulcer, alcoholism, hypertension, coronary heart disease and arteriosclerosis. Because bananas can moisten the lungs and relieve constipation, eating bananas in autumn can prevent autumn dryness. Because bananas can relieve depression, Europeans call others "happy fruits". Because bananas are cold, they are not suitable for people with spleen-stomach deficiency and diarrhea in loose stool. Because of its high potassium content, people with acute and chronic nephritis and renal insufficiency should eat carefully.
8, lotus root: sweet, flat, into the heart, spleen, stomach. It has the nutritional effects of relieving restlessness, stimulating appetite, invigorating spleen, nourishing heart, nourishing blood, promoting granulation, and stopping diarrhea, and is suitable for dietotherapy and nursed back to health for diseases such as cough due to lung heat, dysphoria and thirst, diarrhea due to spleen deficiency, high fever, hypertension, liver disease, hematemesis, iron deficiency anemia, malnutrition, anorexia, etc. Li Shizhen said in Compendium of Materia Medica: "Lotus root is suitable for clearing away heat and quenching thirst, promoting blood circulation and promoting granulation. Long service is pleasant. "
9, sweet potato: also known as sweet potato, sweet potato, sweet potato and so on. It is sweet in taste and flat in nature, and belongs to spleen, stomach and large intestine meridian. It has many nutritional functions, such as invigorating qi, invigorating spleen and regulating stomach, nourishing heart and tranquilizing mind, nourishing kidney yin, eliminating sores and swelling, moistening intestines and relaxing bowels. It has a good nursing effect on dysentery, damp-heat, jaundice, nocturnal emission, stranguria, blood deficiency, menstrual disorder, diarrhea due to alcohol accumulation and infantile malnutrition. Modern medical research has found that sweet potato contains a variety of active substances, which has obvious inhibitory effect on tumors, can also regulate the acid-base balance of human body and improve the immunity of the body. In addition, its content of potassium, calcium and magnesium is relatively high, which is especially suitable for patients with chronic diseases. Autumn is the season when sweet potatoes mature, and sweet potatoes are naturally the best choice for people to eat and keep healthy in autumn.
10, spinach: cool, sweet and pungent, into the stomach. It has nourishing blood, stopping bleeding, benefiting five internal organs, dredging blood vessels, quenching thirst, moistening intestines, nourishing yin, calming liver and helping digestion. For hypertension, headache, dizziness, red eyes due to wind-fire, diabetes, gastrointestinal dysfunction, respiratory and lung diseases, constipation and other diseases, it has a good aftercare effect. Modern medical research has found that spinach contains a lot of antioxidants, which can effectively eliminate free radicals in the human body, and has various dietetic effects such as delaying aging, preventing memory decline, preventing Alzheimer's disease and Parkinson's disease. In addition, the enzymes contained in spinach can promote the secretion of digestive juice from stomach and pancreas, stimulate appetite and help digestion.