A year's plan starts with spring. Now, everything is revived and spring returns to the earth. We have been dormant for a winter and our bodies are eager to try, looking forward to being light and healthy and getting off to a good start. The following is a healthy clapping song in spring. We might as well follow the familiar rhythm of childhood and learn the way of keeping in good health easily in cheerful songs.

You shoot one, I shoot one, and nourishing the liver ranks first in spring.

You shoot two, I shoot two, not so sour, slightly sweet.

You shoot three, I shoot three, and the three parts should not be too single.

You shoot four, I shoot four, stay up late and get up early.

You shoot five, I shoot five, windproof and breathable.

You shoot six times, I shoot six times. Hair will slow down the blood flow.

You clap seven, I clap seven, stretch your waist and take a deep breath.

You clap eight, I clap eight, rub your back and lift your anus.

You clap nine, I clap nine, and climb high in spring.

You clap ten, I clap ten, and listen to some music.

You shoot one, I shoot one, and nourishing the liver ranks first in spring.

Health care is also important. Ni Zheng, chief physician of preventive medicine department of Nanjing Hospital of Integrated Traditional Chinese and Western Medicine, reminded that the liver should be protected first in spring. Chinese medicine believes that "the liver belongs to wood and should be in spring". In spring, everything grows and branches stretch, which corresponds to the rise of liver qi. At this time, the liver undertakes the most work and naturally needs to be taken care of.

"The liver governs the drainage" and "the liver stores blood", which affect the fluctuation of qi and blood operation. When the liver qi is accessible, the body will be relaxed, full of energy, and the liver qi will be damaged. People are prone to fatigue, drowsiness, dry eyes and other discomfort. Therefore, the liver should be "rested" first in spring. Overwork will seriously consume qi and blood and directly affect the blood storage function of the liver. "As soon as a person lies down, blood will return to the liver." Sleeping on time and getting enough sleep is the best way to nourish liver blood. Don't rush your performance just because the weather is good or at the beginning of the year, stay up late, work overtime and have fun all night. Secondly, the weather in some areas is dry, so we should pay attention to drinking plenty of water to help nourish yin and moisten dryness, soothe the liver and nourish blood and promote metabolism. Finally, alcohol and tobacco will overload the liver, so try to stay away from it, eat less greasy and spicy food, and supplement enough high-quality protein.

You shoot two, I shoot two, and the taste that is not so sour and slightly sweeter is also good.

Sun Simiao, the king of medicine in the Tang Dynasty, said: "It is advisable to keep sour and sweet in spring to nourish the temper." . Although the "sour taste enters the liver" among the five flavors, because the liver qi is already abundant in spring, if you indulge in sour taste blindly, the liver qi will rise too vigorously, which may cause weakness of the spleen and stomach. So pay attention to strengthening the spleen and stomach at this time.

Professor Guo, a dietotherapy expert in Nanjing Hospital of Integrated Traditional Chinese and Western Medicine, said that "sweet taste enters the spleen", and the spring diet should be less sour and slightly sweet, such as rice, millet, oats, glutinous rice and millet in cereals. Yam, pumpkin, sweet potato, carrot, lettuce and Chinese cabbage in fruits and vegetables are all "naturally sweet" sweet foods. In addition, porridge diet is the most nourishing for the spleen and stomach. People who often feel dull pain in the stomach, loss of appetite, or are prone to dry mouth and throat, red tongue with little coating, or even thin body may wish to cook some yam and red date porridge, medlar and glutinous rice porridge, carrot and spinach porridge, etc.

You shoot three, I shoot three, and three is not too single.

Everyone has heard of the old saying "Spring covers the autumn", but not many people really do it. Early spring is warm and cold, so we should reduce the thick winter clothes one by one according to the weather changes. Especially in the following three parts, the skirt should not be too thin.

First, the neck. Exposing the neck at will affect local blood circulation and induce or aggravate cervical spondylosis. You'd better wear a scarf when you go out to help keep out the cold. Second, the waist and abdomen. There is a "Shenque" (navel) in front of the waist and abdomen, which connects the meridians of the human body, and then there is a "congenital kidney", which easily affects the whole body's qi and blood after catching cold. Therefore, wear low-rise pants and short coats as little as possible in spring, and use a belt to keep warm when necessary. Third, legs and feet. Many women put on skirts, shorts, etc. In early spring, this makes their lower limbs vulnerable to cold attacks, and causes convulsions, pain and other discomfort. Don't expose "beautiful legs" prematurely in spring; When you feel cold in your legs and feet, you'd better get up and walk for a while.

You shoot four, I shoot four, stay up late and get up early.

Huangdi Neijing records that "spring is March, which is called Chen", which should be "lying at night and getting up early". According to the changing law of the four seasons in nature, people are reminded to sleep later and get up earlier than in winter.

This is because, in spring, everything is revived and full of vitality, and the days are long and the nights are short, which coincides with the intersection of heaven and earth and the vigorous growth of life. At this time, the human body should also conform to nature, extend the activity time accordingly, and maintain a vibrant state. Of course, the "sleeping at night" here is a little later than the rest time in autumn and winter, but you should try to fall asleep before 1 1 p.m., and ensure at least 6-7 hours of sleep every day, so that your internal organs, especially your liver, can get a good rest, instead of staying up late into the night.

In addition, staying up late and getting up early also reminds everyone not to sleep late. Spring should be the spirit of liver and wood. It is good to be happy, but not good to be depressed. Sleeping too long is not conducive to the rise of liver qi, but it is easy to cause "spring sleep" and cause fatigue, listlessness and other discomfort. After a good night's sleep, getting up early helps to improve yang.

You shoot five, I shoot five, which is windproof, breathable and toxic.

Spring is dominated by "wind" gas. Although there are pleasant breezes this season, there are also strong winds and dust. Huangdi Neijing holds that "wind is the source of all diseases" and lists common cold as one of the main exogenous factors.

In windy spring, the air flow is accelerated, and it is easy to invade the respiratory tract, causing respiratory diseases such as colds, bronchitis and pneumonia, inducing chronic diseases such as cardiovascular and cerebrovascular diseases, and spreading allergens and pathogenic microorganisms such as pollen, dust mites and molds. Therefore, when going out for activities and going to crowded public places, you should avoid the tuyere and wear a mask.

Need to be reminded that wind protection does not mean that doors and windows are closed and airtight, but that attention should be paid to opening windows and ventilation to keep the air fresh. You can choose 9~ 1 1 or 2~4 pm every day. When the temperature and air quality are good, open the window 1~2 hours. Usually, you can also go to the suburbs and parks with fresh air, breathe fresh air to your heart's content, discharge accumulated heat in your body, and help your body discharge accumulated "garbage" and "toxins".

You shoot six times, I shoot six times. Hair will slow down the blood flow.

Huangdi Neijing emphasizes that keeping in good health in spring should be done in court, in a bun and slowly. This is because the human body's yang is constantly diverging outward and upward. "The head is the meeting of all yang", and hair and clothes will have an impact on the rise of yang.

Many women like to tie their hair tightly to make it look fresh and neat. But in spring, the hairstyle should be adjusted appropriately. If you want to help yang rise, it is best to "keep long hair", so that the head and peripheral skin are in a state of relaxation, so that the mood is stretched, the blood is smooth, and the whole person is full of vitality, echoing the breath of spring. The hair is tied too tightly and too complicated, and it may also lead to nerves and blood vessels, causing headaches and other discomfort. At the same time, you can comb your hair with your fingers, stimulate the acupuncture points and reflection areas of your head, which is helpful to dredge blood vessels and regulate brain function.

Similarly, clothes should not be too tight. Dress in spring should be loose and breathable, and try to wear tights and tights as little as possible, so as not to affect the operation of qi and blood. At the same time, taking time out for a walk helps to relax muscles and blood.

You clap seven, I clap seven, stretch your waist and take a deep breath.

In spring, the change from "nourishing yin in autumn and winter" to "nourishing yang in spring and summer" is the turning point of health preservation. Xu Dacheng, deputy director of the preventive health care department of Nanjing Hospital of Integrated Traditional Chinese and Western Medicine, said that there is a very simple daily health care method-stretching.

When you get up or stretch when you are tired, you will have an indescribable sense of comfort. When the human body is tired, the blood circulation is slow. At this time, if you try your best to stretch your limbs, stretch your waist and expand your abdomen, all your muscles will be exerted, and with deep breathing, it will help promote blood circulation, dredge meridians and joints, and cheer up your spirit. After stretching, due to the acceleration of blood circulation, not only the joints and muscles of the whole body are activated, but also the brain and internal organs are "awakened", which has a health care effect on the whole body.

Stretching is also tricky. Try to stretch your body, straighten your limbs and exert all your muscles. When stretching, try to inhale; When you relax, relax all over and exhale as much as possible, and the exercise effect will be better. Doing this action often can also increase the elasticity of muscles and ligaments and delay aging.

You clap eight, I clap eight, rub your back and lift your anus.

"Nourishing Yang" is the key to keeping in good health in spring. Dai Qibin, deputy director of the Department of Massage in Nanjing Hospital of Integrated Traditional Chinese and Western Medicine, introduced two simple methods.

Back rubs: There are abundant acupoints on the back of human body. Regular back rubs can stimulate acupuncture points on the back skin and subcutaneous tissue, relax muscles and promote blood circulation. Others can operate themselves with fists or back rubs. Pay attention to be flexible, flap and flap, and keep a sense of rhythm, 60~ 100 times per minute, 1~2 times a day.

Lifting anus: Lifting anus can tonify kidney and strengthen yang. You can lie flat on the bed, put your hands on the outside of your thighs, close your eyes slightly, relax your whole body, inhale through your nose, lift it forcibly when inhaling, and contract your perineum, abdomen and abdomen slightly upward; After a pause of 2~5 seconds, relax and exhale slowly. When exhaling, the abdomen should be relaxed slowly. A tight and a loose, do 10 times or so.

You clap nine, I clap nine, and climb high in spring.

It is most appropriate to go for an outing in spring. Outdoor, green eyes are the "favorite" of liver and eyes, and it is also a good time to fly kites. When flying a kite, you can adjust the eye muscles and nerves and relax the neck muscles, which is beneficial to protect and enhance your vision and prevent cervical spondylosis. Breathing the fresh air of nature can also clear the heart and liver fire, dispel the stagnation of heat, and contribute to the maintenance of various organs.

The secretary-general of Nanjing Natural Medicine Association often suggests that if there is an opportunity, you might as well climb the mountain and roar like a tiger. Shouting loudly at the top of the mountain, in the ravine or in the open space is helpful to exhale polluted air and promote the exchange of air. When the tiger roars, pay attention to lying on your back, raise your arms, relax all over, try your best to make the sound louder, prolong the ending as much as possible, and help spit out the dirty air.

You shoot ten, I shoot ten and listen to some music.

Spring is full, but also to maintain a good mood, not anxious, not angry, to ensure that the liver is comfortable.

May wish to take advantage of nature's "old hair" in the spring to promote Yang Qi, untie the emotional stagnation and promote the body's metabolism. You can feed small animals, help others with children and relatives, and feel the innocence and beauty of life; In the face of troubles, try to think from the perspective of others and walk into a dead end; See neighbors take the initiative to say hello. In addition, Li Jing, an associate professor of music therapy clinic in Nanjing Hospital of Integrated Traditional Chinese and Western Medicine, suggested that music can also play a good role in regulating emotions.

In spring, the five tones are angular sounds, corresponding to the five internal organs as the liver. For people with dizziness, tinnitus, numbness of limbs and depression, you can listen to some positive Yang Yun music, such as Joy and Bubugao. It is helpful to tonify liver and kidney, dispel cold and relieve depression; When you are fidgety, insomnia and dreamy, listening to soothing music such as "Two Springs Reflecting the Moon" is helpful for purging liver fire, calming the liver and lowering yang.