Paying attention to sleep can keep you healthy.
"Sleeping and eating are very important for health care." Good sleep can replenish energy, restore energy, and has the effect of "nourishing yin and nourishing yuan". Therefore, if you master the essentials, you can embark on a simple and easy road to health preservation.
Always pay attention to the holistic view, the human body should not only maintain the harmony of internal circulation, but also pay attention to the harmony with the external environment of nature. Chen Xiuhua, deputy director of the Traditional Therapy Center of Guangdong Provincial Hospital of Traditional Chinese Medicine, pointed out that with the changes of spring and summer, long summer, autumn harvest and winter storage, the human body must adapt, so there is a saying of "four seasons health preservation". In autumn and winter, the yang of nature gradually converges and hides. At this time, we should pay more attention to maintaining yin in our daily life and work, and emphasize timely sleep and health preservation.
"Lying early in autumn and getting up early in winter" is the main fitness method at this time. As for the specific sleep time, it is suggested to rest at midnight every night (i.e. 9: 00-1 1: 00) and try to fall asleep at midnight (11:00). Because childhood is the time when yang is the weakest and yin is the most abundant, sleeping at this time can nourish yin and the quality of sleep is the best, which can often achieve twice the result with half the effort.
There are different opinions about the direction of sleeping, which is confusing. Some studies have pointed out that due to the influence of the earth's magnetic field, people sleep with their heads facing north and their feet facing south, so that the magnetic field lines can pass through the human body smoothly and the interference of the earth's magnetic field can be minimized. But China ancient health experts believe that people's sleeping direction should change with the alternation of spring, summer, autumn and winter. Sun Simiao, a famous doctor in the Tang Dynasty, mentioned in Qian Jin Fang: "Ordinary people lie down, facing east in spring and summer, and facing west in autumn and winter." This is because "you should lie down because of the four seasons", and because the five seasons in TCM correspond to five aspects, including the theory of East in Spring, South in Summer, Middle in Long Summer, West in Autumn and North in Winter, so the sleeping direction also corresponds to the solar terms at that time.
Associate Professor Chen Xiuhua pointed out that although these theories have some truth, they have some limitations in real life due to the influence of the orientation and layout of houses. In fact, citizens don't have to stick to these theories too much, which leads to unnecessary worries. On the contrary, we suggest that we should pay attention to ensuring adequate sleep time, calming our nerves before going to bed, drinking hot milk or royal jelly, or massaging our feet with warm water, preferably supplemented by others, so as to facilitate the intersection of heart and kidney ... These measures have more obvious effects on improving sleep quality.
medicated diet
Insomnia, dreaminess, shallow sleep and easy to wake up are believed to be the most familiar troubles for urbanites. These are insomnia, depression, fatigue, palpitations and other categories. , related to many kinds, can cause different types of sleep disorders. For example, depression is mostly related to depression, anxiety or menopausal syndrome in western medicine, and "fatigue" caused by old age or long illness will also affect sleep; The sleep disorder caused by digestive dysfunction accords with the Chinese medicine saying that "disharmony of stomach leads to anxiety"; Cardiovascular palpitations, shortness of breath and paroxysmal dyspnea at night can also affect sleep.
Chen Xiuhua, an associate professor, said that it is appropriate to take supplements in autumn and winter. It is the best time to treat sleep disorders by dialectical diagnosis of senior professional Chinese medicine, taking medicated diet, nourishing and calming the nerves. In view of the common clinical syndromes, the following are some traditional Chinese medicine dietotherapy remedies for reference.
● Yin deficiency of liver and kidney
This syndrome is caused by yin deficiency of liver and kidney, mainly manifested as hot flashes, night sweats, dizziness, tinnitus and red tongue with little coating. Nourishing liver and kidney, nourishing heart and calming nerves are the principles of conditioning.
Symptomatic medicated diet:
1. Lycium barbarum lotus seed soup: Wash a proper amount of Lycium barbarum, lotus seeds and lilies, add rock sugar and boil, which has the effects of nourishing liver and kidney, clearing heart and moistening lung.
2. Steamed chicken with red medlar: Cook the shredded bamboo chicken with yellow wine and ginger onion, then steam it with medlar, red dates and lotus leaves for 2 hours, and serve. It has the effects of nourishing liver and kidney, invigorating qi and blood, nourishing heart and calming nerves, and is suitable for people with yin deficiency and kidney deficiency and sequelae of cerebral apoplexy.
Low heart-blood deficiency type
It is characterized by pallor, listlessness, dry skin, palpitation and shortness of breath, and false sleep, such as coronary heart disease and emphysema, all of which are heart-blood deficiency sleep disorders. Nourishing blood and calming the nerves is the principle of conditioning.
Symptomatic medicated diet:
1. Stewed pig heart with Codonopsis pilosula and Angelica sinensis: Codonopsis pilosula 40-60g, Angelica sinensis 10g, one pig heart, put in a casserole, add appropriate amount of water, and simmer until the pig heart is rotten. It has the effects of enriching blood, benefiting qi and calming the nerves.
2. Braised rabbit meat or mutton with Huai Qi Yuan meat: appropriate amount of Hu Aishan, Lycium barbarum and Yuan meat can be stewed with rabbit meat or mutton, or donkey-hide gelatin juice can be added to enhance the blood-enriching effect. It is most suitable for tonic in autumn and winter, nourishing blood and calming the nerves, and tonifying the middle and replenishing qi.
3. Shen Du soup: 30g of ginseng and 30g of brown sugar. Slice ginseng, add about100g of water, stir-fry, take juice, add brown sugar and stir. It can greatly replenish vitality, nourish blood and promote blood circulation.
● Deficiency of both heart and spleen
The common ones are palpitation, forgetfulness, mental fatigue, tasteless diet, pale face, pale tongue and thin white fur. Most of them are caused by excessive thinking, imbalance between work and rest, and damage to heart, spleen and blood. The principle of conditioning is to strengthen the spleen and nourish the heart and replenish qi and blood.
Symptomatic medicated diet:
1. Jujube porridge: 60g of Semen Ziziphi Spinosae, stir-fried, put in a pot, add water and decoct 15-20min, and take the juice for later use. Then wash 400g stalks of rice and pour the medicine. You can also add 6-8 red dates at this time. After boiling for 20 minutes, turn to low heat and cook until the rice grains are cooked. Has effect in nourishing yin, nourish heart, calming nerves and calming mind.
2. Ganmai Jujube Soup: Decoct shelled wheat 100g, jujube 15g and licorice 18g into two bowls of soup, and take it before going to bed for 6 days. It has the effects of calming the nerves, benefiting qi and nourishing the heart, and is a common prescription for insomnia in traditional Chinese medicine.
3. Guipi Decoction or Guipi Pill: Tonifying the heart and spleen, nourishing the heart and calming the nerves are the most commonly used prescriptions in clinic.
● Heart-kidney separation type
It is characterized by upset, night sweats, dizziness, tinnitus, dry throat, red tongue tip, less tongue coating, fatigue and weakness of waist and knees; Men are impotent due to nocturnal emission, and women have irregular menstruation. Most of these insomnia cases are middle-aged, and the principles of conditioning are nourishing the heart, tonifying the kidney and calming the nerves.
Symptomatic medicated diet:
1. Huanglian Ejiao decoction: 5g of Huanglian and 0g of Paeonia lactiflora100g are decocted in water until100g, 30ml of dissolved Ejiao and 2 fresh eggs are added, egg yolks are removed, and the decoction is added to the decoction, which can nourish yin, purge fire, tonify kidney and calm heart.
2. Braised pork with lily and lotus seeds: fresh lily and lotus seeds are 60g each, and lean meat is 200g. Wash and fry in an oil pan, add water, ginger onion and glutinous rice wine, boil over high fire, and then simmer slowly. Once a day for several days, it can clear the heart, moisten the lungs, nourish the spleen and kidney, calm the heart and soothe the nerves.
● Liver qi stagnation type
It is characterized by irritability, depression, loss of appetite, dry mouth and thirst, red eyes and bitter mouth, chest tightness and hypochondriac pain, frequent belching, red tongue and yellow fur, with female climacteric syndrome as the most common symptom. Conditioning is mainly based on soothing the liver and regulating qi, purging heat and calming the nerves.
Symptomatic medicated diet:
1. Needle Semen Ziziphi Spinosae powder: 20g needle, 20 g Semen Ziziphi Spinosae, plus polygala tenuifolia 10g, stir-fry until half-cooked, mash into powder, and take it with warm water before going to bed. Two weeks is a course of treatment. It can soothe the nerves, soothe the liver and relieve depression.
2. Danshen bergamot walnut soup: Danshen 15g, bergamot 6g, decocted. Mash five walnut kernels, add 50g white sugar, mash them into mud, add them into the medicinal soup and cook them with slow fire. Take it twice a day for several days, which can soothe the liver and regulate qi, relieve depression and resolve phlegm.