"Xia San month, this is called Xiangxiu, heaven and earth are full of gas, and everything is flashy."
-Huangdi Neijing
Key points of health care in summer: Summer is a period when everything grows luxuriantly. The golden sun shines in the sky, and the warm sun shines on the earth. At this time, nature is full of sunshine and heat, and everything accelerates its growth and development with the help of this natural trend. For people, summer is a period of vigorous metabolism, and the yang of the human body is outward, including the yin, and the blood circulation is correspondingly vigorous and active on the body surface. In order to adapt to the hot climate, skin pores are opened to drain water and sweat is discharged. By sweating, regulate body temperature to adapt to the hot summer climate.
According to the theory of traditional Chinese medicine, summer is the season with the highest yang. Health care should conform to the characteristics of abundant yang in summer, pay attention to protecting yang, and focus on a "long" word. In particular, the long summer (June in the lunar calendar and July and August in the solar calendar) should be in the spleen, which is the time when the temper is the strongest and the digestion and absorption are the strongest, and it is a good opportunity to raise "long". How to exercise in summer? Wang Qishan pointed out in Xu Li Yuan Jian: "We should prevent heatstroke in summer, but also prevent heatstroke and cool down, and prevent dampness in long summer". Here, the basic principles of summer health preservation are clearly pointed out: preventing heatstroke in midsummer; Preventing dampness in long summer; At the same time, we should pay attention to protecting the human body's yang, and prevent excessive greed and coldness due to summer vacation, thus hurting the human body's yang.
The purpose of summer exercise is to strengthen the spleen and nourish the heart, replenish qi and promote fluid production. The exercise mode is mainly static, supplemented by exercise, and combined with static and dynamic, so that the human body can adapt to the summer climate change, strengthen its physique and improve its ability to resist summer heat. Summer heat makes people sweat and make people sad and bloody; Summer heat and summer dampness damage the spleen and stomach, weaken the function of the spleen and stomach, lead to loss of appetite and fatigue. Therefore, summer exercise should be carried out in a way that does not strain the body and mind and does not hurt the body fluid.
In order to avoid the harm of strong sunlight to the skin and body, it is best to arrange exercise time in the early morning or in the evening when the weather is cool, and try to avoid outdoor exercise from 10 to 4 pm. Every hour of exercise, you should rest in the shade for 5 ~ 10 minutes. Endurance exercise should be arranged before ten o'clock in the morning or at night, because it is cooler during the day. People with poor heat resistance, physical fatigue or illness should not take part in sports to avoid heatstroke. The amount of preparatory activities should not be too large, and the interval between the completion of preparatory activities and the start of formal activities is 1 ~ 4 minutes. Because the body feels tired before entering the formal exercise, when entering the formal exercise, the body cannot be in the best state, which is easy to cause muscle strain.
Although the summer climate is hot, it is still necessary to exercise properly in the sun, which can increase the adaptability of the human body to hot temperatures, improve health and enhance the function of metabolism. Sunlight can increase vitamin D in skin, strengthen the absorption of calcium chloride and phosphorus, thus promoting the growth and development of human body and preventing the occurrence of osteoporosis in middle-aged and elderly people. Therefore, proper exercise in summer is beneficial to nourishing yang in summer. According to the basic principle of keeping in good health in summer, summer exercise must conform to the changes of seasons and be done according to one's own physique, so as to be timely, moderate and appropriate.
When exercising in summer, we should gradually increase the intensity and persistence of exercise. Sprinkling some water on the skin is also a good way to help dissipate heat. Hot weather can easily lead to impetuous spirit, inattention and injury during exercise, so you should calm down and adjust your mentality before exercise. Try to exercise outdoors in summer and choose cool and ventilated places such as parks, lakes and courtyards. Even if you exercise indoors, you should open the doors and windows properly to keep the air circulating.
The most suitable exercise in summer is swimming, which not only exercises the body, but also dispels the troubles of summer heat. Swimming can also improve the function of cardiovascular system. The water temperature is lower than the body temperature, and the thermal conductivity of water is 26 times that of air. When people come into contact with water, they often cause peripheral blood vessels to contract and then expand adaptively. These factors can greatly enhance the function of the heart and reduce the deposition of metabolic waste on the blood vessel wall. Swimming can also increase the excitability of cerebral cortex and enhance command function. If you swim in the water for a while after work, you will feel refreshed, tired and relaxed. Regular swimming can make the metabolism of fat substances better and avoid the accumulation of fat in omentum and subcutaneous tissue to form obesity.
Although swimming has many benefits, it is not a sport that everyone can participate in. Be sure to have a thorough physical examination before going into the water. If there are serious diseases in internal organs, it is generally not suitable for women to take part in swimming after menstruation, intrauterine device, tubal ligation, induced abortion and delivery, as well as patients with certain skin diseases and other infectious diseases, such as tinea corporis, tinea pedis, severe trachoma, fungal vaginitis and trichomonal vaginitis.
It should be noted that swimming should be done one hour after meals, because the stomach is under the pressure of water when full, which is easy to cause pain and vomiting. Be fully prepared before swimming to avoid cramps and colds. When you enter the water, don't jump into it suddenly. Wash your face and upper limbs, first rub your chest and abdomen with shallow water. When the body is fully adapted, swim in deep water. After swimming, if the water in your ears can't come out, you can use the side head low ear jump method. After swimming, you must also thoroughly wash your body with clear water and wash off unclean water. In order to prevent eye diseases, it is best to drop some eye drops.
Taking exercise and walking in summer is a very good exercise. City people should walk barefoot and get close to nature. Walking barefoot on freshly cut grass or pebbles is not only comfortable, but also beneficial to physical and mental health. Because all the visceral reflex areas of the human body are on the soles of the feet. Walking barefoot can stimulate the active points of the soles of the feet, thus improving blood circulation, improving human tension and even promoting cell renewal. So walking barefoot in summer works well.