About13 of a person's life is spent on sleep, which can accumulate energy for life. Neijing said: People lying in blood belong to the liver, and the liver can be seen by blood, which is enough to do, and the palm can hold it, which means that it can be photographed by blood.
Capable and energetic. The energy of life activities such as human vision, footwork, mastery and finger retrieval. Through the continuous accumulation of sleep, through the role of the liver to continuously meet the needs of life activities.
Modern medicine also believes that the growth hormone secreted by people during sleep is 5~7 times that during the day, especially for children and adolescents. It is necessary to ensure adequate sleep time and promote growth and development.
When sleeping, the blood flowing into the liver is seven times that when standing. The increase of liver blood flow is beneficial to enhance the function of liver cells, improve reading ability, accelerate the metabolism of protein, amino acids, sugar, fat, vitamins and other nutrients, and maintain the stability of human internal environment.
When people sleep, their pulse will slow down, systolic blood pressure will decrease, breathing will deepen, basal metabolic rate will decrease, and cerebral blood flow will decrease. All these are conducive to the accumulation of brain energy, and at the same time, a series of physiological and biochemical changes will occur in the human body, such as coordinating the function of the cerebral cortex and enhancing people's memory.
Sleep time should change with age. Generally, teenagers need 8-9 hours of sleep, middle-aged people need 8 hours of sleep, the elderly need 7 hours of sleep, and people with weak constitution need to increase their sleep rest time accordingly.
In addition to the length of sleep, the depth of sleep and the feeling after waking up are also factors to judge the quality of sleep. If you sleep soundly, the fatigue of your body will disappear after you wake up, and your whole body will feel comfortable, relaxed and refreshed. On the contrary, if you have a shallow sleep, such as having nightmares and waking up, you will feel dizzy and tired after waking up. Even if you sleep long enough, you won't get a good rest.
In addition to a good night's sleep, taking a nap is also a recommended method in TCM health care. Chinese medicine believes that at the meridian, yin and yang meet, which is extremely prosperous and extremely declining, and the yin and yang of qi and blood in the body are extremely unbalanced, so it is necessary to lie still and wait for the recovery of qi.
Therefore, forming the habit of taking a lunch break is also a way to keep healthy. Modern medicine has found that people who have lunch break habits are less likely to suffer from cardiovascular and cerebrovascular diseases. 1 1 to 13, with a lunch break of about 30 minutes.
A healthy sleeping position keeps you healthy when you fall asleep.
What affects the physiological curvature of the spine is our usual bad sleeping posture. If you don't sleep properly for a long time, it is easy to involve cervical vertebrae, thoracic vertebrae and lumbar vertebrae. Because of bad sleeping posture, these four physiological bends are changed or destroyed, which will inevitably affect the balance of the central axis of the body, resulting in deformity and dislocation of the spine.
Normal people's spine has four physiological curvatures, namely, cervical curvature, thoracic curvature, lumbar curvature and sacral curvature. These twists and turns are arranged orderly and rhythmically according to the requirements of the innate physiological function of the spine, which plays an irreplaceable supporting role in the load, activity, balance and coordination of the human body.
Sleeping on your stomach will twist your head and neck to one side, which will easily cause strain and degenerative changes of neck muscles, ligaments and joints, leading to neck diseases; But also oppresses the heart and lungs, affects breathing and increases the burden on the heart and lungs. When I take a bus or take a lunch break, I like to sit down and take a nap. It will make the cervical spine excessively bent and reduce the blood supply to the brain. Many people feel dizzy, dizzy and weak after waking up, which is caused by cerebral ischemia and hypoxia.
If you suddenly come to an emergency stop, the cervical vertebra will be whipped, causing dislocation of the intervertebral joint, which is a very dangerous action. Therefore, when you take the bus, you should maintain a high degree of concentration.
Generally speaking, we sleep in supine, prone and lateral positions. The reasonable sleeping position is supine and upright. Whether lying on your back or on your side, you must turn over in time when sleeping and keep the same posture for no more than 2 hours. Any posture will become uncomfortable if it is kept for a long time.
People will automatically adjust their sleeping position when they sleep. If you sleep in a posture for a long time, your body will feel uncomfortable and adjust itself automatically. The two hours we are talking about just remind you to turn over at the right time. Pay attention to protect your health when you sleep.
Summary: To sum up, what should I do if my sleep quality is not good? People often have the question that if you don't sleep well, you can't stay healthy. In fact, as long as you master the method and have a good sleep, you can have a good body.
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Tips for autumn health care:
1, we should pay attention to prevent excess calories. In autumn diet, we should pay attention to moderation, but we should not indulge our appetite and eat and drink.
2. Chinese medicine says that "hemp should be eaten to moisten dryness." First of all, we should eat less pungent and spicy foods, such as peppers and peppers, and eat more fruits and vegetables, such as wax gourd, radish, zucchini, eggplant, green leafy vegetables, apples and bananas. In addition, avoid the accumulation of various damp and hot gases. So it is recommended to eat some spicy food, such as celery.
From summer to autumn, the temperature drops. In order to adapt to this change, the physiological metabolism of the human body has also changed. If the diet is too cold, it will cause indigestion and prone to various digestive tract diseases. Therefore, there is a proposition that "autumn should be warm" in diet, that is to say, we should avoid eating raw and cold food in autumn and eat more warm food.
4. Seaweed is rich in protein, cellulose, vitamins and minerals. Seaweed is rich in soluble cellophane acid, which can protect human body from radiation damage.
5, autumn pear is a good autumn fruit, which has a good cough and dryness.
6, autumn dryness mainly depends on prevention, first of all, it is advisable to drink more water, porridge, soy milk, eat more radish, lotus root, water chestnut, pear and other foods that moisten the lungs, nourish yin and clear dryness. Pear, in particular, has the functions of promoting fluid production to quench thirst, relieving cough and resolving phlegm, clearing away heat and reducing fire, moistening lung and removing dryness, and is very suitable for people with internal heat, cough due to lung heat, dry throat and sore throat, and dry stool.
7. Try to eat less or not to eat hot and dry products such as pepper, onion, ginger, garlic and pepper in autumn, and eat less fried and greasy food to prevent the symptoms of autumn dryness from getting worse.
8. It is better to nourish yin and moisten the lungs in autumn diet. Autumn dryness is easy to hurt the lungs. You can eat some soft foods such as sesame, honey, lily, almond, dairy products, etc., which is beneficial to the stomach and body fluid, and is good for health. At the same time, you can eat more sour fruits and vegetables, and put them away when they are sour.
9. In early autumn, the temperature is still relatively high and dry, and the tonic should be mainly "clear".
Suitable foods for autumn are:
(1) Lily: It has the functions of nourishing and moistening lung, clearing away heart fire and calming nerves, relieving fatigue, moistening dryness and relieving cough.
(2) Yam: It is characterized by tonic without stagnation, neither hot nor dry, and it is suitable for men, women, children, old and weak.
(3) White lentils: In early autumn, porridge or decoction with white lentils can relieve summer heat, relieve summer heat, strengthen spleen and stomach, and increase appetite.
(4) Lotus root: raw lotus root can clear away heat, promote fluid production and quench thirst; Cooked lotus root can strengthen spleen, stimulate appetite and benefit blood. There is a saying that "lotus roots should be cooked in summer and autumn, raw food should be fresh and tender, and cooked food should be old and strong".
(5) Monopterus albus: Eating Monopterus albus in autumn not only has a strong nourishing effect, but also has a certain regulating effect on human blood sugar. Can be used for barbecuing eel, stewing eel, frying eel shreds and eel porridge.
(6) Chestnut: It has the functions of strengthening spleen and stomach, tonifying kidney and strengthening bones.
(7) Walnut: It can tonify kidney and solidify essence, warm lung and relieve asthma, replenish qi and nourish blood, moisten dryness and moisten intestines.
(8) Peanuts: When peanuts are ripe in late autumn, they should be ground together with fresh peanuts to make soup or cooked, and should not be fried.
(9) Jujube: Eating jujube in autumn is a tonic food for nourishing yin and moistening dryness, benefiting lung and invigorating qi. If it can be stewed with tremella, lily and yam, the effect will be better.
(10) Momordica Charantia: Momordica Charantia has the functions of clearing away heat, detoxicating, improving eyesight, benefiting qi and replenishing essence.
(1 1) Lotus root: Lotus root is sweet in taste and flat in nature, and has the effects of diminishing inflammation and removing blood stasis, clearing away heat and moistening dryness, relieving cough and resolving phlegm. In addition, autumn is also suitable for eating pears, water chestnuts, jellyfish, carrots, shepherd's purse, Pleurotus ostreatus, kelp, tomatoes, rabbit meat and so on.
10 Don't eat too many warm foods or drugs, such as mutton, dog meat, ginseng, velvet antler, cinnamon, etc., except those with yang deficiency. Otherwise, it is easy to aggravate autumn dryness.
Tips for self-care in autumn:
1, increase or decrease clothes in time. After beginning of autumn, the temperature difference between day and night is large, so it is not advisable to be shirtless or wear too much.
Too much and too warm.
2. Drink more boiled water, light tea, juice drinks, soy milk, milk and other liquids to nourish yin and moisten dryness and make up for yin loss. However, when drinking liquid diet, especially liquid drinks such as drinks and water, the drinking method is quite particular, and it is better to drink a small amount often.
3. Eat more fresh vegetables and fruits. Autumn dryness is the most harmful to body fluids. Most fruits and vegetables have the effects of nourishing body fluid, moistening dryness, clearing heat and relaxing bowels. Vegetables, fruits, etc. contain a lot of water and can replenish body fluids. In addition, you can eat more nourishing products such as honey, lily and lotus seeds to conform to the clearing nature of the lungs.
4, just eat less spicy fried hot food. Spicy foods and condiments such as leek, garlic, onion, ginger, star anise and fennel, as well as fried foods such as fried chicken legs and fried quail, will help dry and hurt yin and aggravate autumn dryness.
5. Pay attention to mental conditioning. People with yin deficiency are easy to get angry and lose their temper, which is what people often say. Excessive liver fire will consume yin and body fluid for a long time. In autumn, its dryness is more obvious. Therefore, another link to prevent autumn dryness is to pay attention to mental conditioning and treat everything with a peaceful attitude in order to adapt to the convergence of autumn and spend this eventful autumn calmly.
6. The therapeutic principle of Chinese medicine is tonifying deficiency. It doesn't mean that patients with deficiency should not use tonics. Deficiency is divided into yin deficiency, yang deficiency, qi deficiency and blood deficiency. Taking medicine according to the symptoms can make up the body, otherwise it will be counterproductive and will hurt the body.
7. Excessive supplements are harmful. It is unscientific to think that "take more tonics, treat diseases and strengthen the body without diseases".
8. Getting up early in autumn can reduce the chance of thrombosis; It is also of great significance to lie in bed for a few minutes before getting up to stretch the whole body and prevent thrombosis.
9. Pay attention to being optimistic at ordinary times, often go to places with fresh air, spit out the old and absorb the new, so as to converge the "qi" and make the lung qi not affected by dryness and evil.
10, after the Millennium, the climate is getting colder, and it is even colder in the morning and all night. If you are naked again at this time, you will easily catch cold, catch a cold and get lung disease. Because autumn qi governs dryness, dryness is easy to hurt the lungs.
1 1. The folk proverb "Autumn melons are bad for the stomach" means that if beginning of autumn continues to eat a lot of fruits and vegetables raw, it will easily lead to gastrointestinal diseases. After beginning of autumn, eating a lot of fruits and vegetables raw will certainly help damp evil and damage spleen yang. If the spleen yang is weak and cannot transport water and dampness, acute and chronic gastrointestinal diseases such as diarrhea, dysentery and loose stool will follow.
12, the treatment principle of traditional Chinese medicine is to tonify deficiency, and patients who are not deficiency should not use tonics. Also pay attention to the appropriate amount of tonic, avoid taking medicine, medicine tonic is not as good as food tonic. The food tonic mainly nourishes yin and moistens dryness, including black-bone chicken, pig lung, turtle meat, bird's nest, tremella, honey, sesame, soybean milk, lotus root, walnut, coix seed, peanut, duck egg, spinach and pear. When combined with other beneficial foods or traditional Chinese medicines, the effect is better.