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Editor's Note: One year's plan is in spring. Nowadays everything recovers and spring comes back to earth. Our body that has been lying for a long period of time is also beginning to eagerly look forward to being able to build a good body. "Life Times" exclusively launches "spring health clapping song". We may wish to follow the beats familiar to us in the childhood and learn the way of health in a cheerful song.

You shoot one, I shoot one, spring nourish the first row.

You shoot two, I shoot two, less sour and sweet taste.

You shoot three, I shoot three, three parts don't be too single.

You shoot four, I shoot four, get up late and get up late to get late.

You shoot five, I shoot five, windproof breathable clear poison.

You took six, I shot six, and the hair flowed slowly.

You shoot seven, I shoot seven, spread waist and take a deep breath.

You shoot eight, I shoot eight, licking back anal yang hair.

You shoot nine, I shoot nine, stepping on spring squat.

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

You shoot one, I shoot one, The spring raises liver first

Health care is also a matter of priority, and Ni Zheng, chief physician of the Department of Medical Treatment at Nanjing Hospital of Integrated Chinese and Western Medicine, reminds that the first step is to protect the liver in the spring. Chinese medicine believes that "the liver is wood, should be in the spring." In the spring, all things grow and the branches of trees stretch. This corresponds to the rise of liver qi. At this time, the liver has the most work to undertake, and it naturally needs to focus on care.

"Dr. Liver Shuxie" and "Tibet Liver Blood," which affects the movement of the qi and the blood, and the liver's vitality, will be physically relaxed, energetic, and have impaired liver cirrhosis. People are prone to tiredness, drowsiness, and dry eyes. Discomfort. Therefore, in the spring, the liver must be "rested" first. Excessive exertion will seriously deplete blood and directly affect the function of liver and blood. "If people are lying, the blood will be attributed to the liver." The best way to raise liver blood is to squat and get enough sleep on time. Do not stay up late to work overtime, play through fun, and so on, because the weather is good, or with the performance of the beginning of the year. Secondly, in some areas, the weather is relatively dry. Pay attention to drinking plenty of water to help moisten nourishing yin and moisturizing the liver and promote metabolism. Finally, alcohol and tobacco will overload the liver and try to stay away from it, eat less greasy, spicy foods, and supplement with enough quality protein.

You shoot two, I shoot two, Less sour tastes better

The drug king of Sun Dynasty in the Tang Dynasty believed that: "In the spring, we should save the acid, increase the sweetness, and raise the temperament." Although Wuweili “sours into the liver”, but due to the fact that hepatic qi is already prosperous in the spring, if he is greedy and sour, the hepatic qi rises too much and he may be guilty of the spleen, causing the spleen and stomach to become weak. Therefore, pay attention to replenishing the spleen and stomach at this time.

Professor Guo Haiying, an expert in dietetics at the Nanjing Hospital of Integrated Traditional Chinese and Western Medicine, said that “sweet taste is good for the spleen”. It is more appropriate to eat fresh and sweet and slightly sweet in the spring diet, such as rice, millet, oats, glutinous rice, and glutinous rice in cereals; Yam, pumpkin, sweet potato, carrot, lettuce, cabbage, etc., are all "natural sweet" sweet foods. In addition, the porridge diet most spleen and stomach, usually feel epigastric pain, loss of appetite, or easy to dry mouth, dry throat, red tongue, little moss, and even body weight loss, may wish to pick some yam red dates porridge, rice porridge, carrot spinach Porridge and so on.

You shoot three, I shoot three, three parts do not too single

Everyone has heard the old saying of "Chunchun Qiuqiu" and there are not many people who can really do it. In early spring, when it is warm and cold, it should be based on changes in the weather, one by one to lose thick winter clothing. Especially in the following 3 locations, dress should not be too thin.

First, the neck. The neck is exposed at will. After the cold, it will affect the local blood circulation and induce or aggravate cervical spondylosis. It is best to wear a scarf to go out to help resist the cold. Second, waist and belly. In front of the waist and abdomen, there is “God” (navel), which connects the human body through various veins. Afterwards, there is the kidney of “congenital nature”, which can easily affect the blood in the body after cold. Therefore, in the spring, wear low-waisted pants, short jackets, etc., as much as possible, and if necessary, use a protective belt to enhance warmth. Third, legs and feet. Many women wear skirts and shorts early in the spring, making the lower extremities vulnerable to cold attacks, causing cramps and pain. Don't prematurely expose the "beautiful legs" in the spring; when you feel cold in your legs and legs, it's best to get up and walk around for a while.

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

"Huangdi Neijing" records that "Spring in March, this is called Chen" and should be "early night and get up early". Remind people that according to the changing rules of nature in the four seasons, compared with the winter, sleep a little later and get up earlier.

This is because the recovery of all things in the spring, full of vitality, the daytime becomes longer, and the evening becomes shorter. This is precisely when the heaven and the earth meet and the life is flourishing. At this time, the human body must also conform to nature, extend the activity time accordingly, and maintain the vitality. Of course, the "night lying" here is a bit later than the autumn and winter, but it is also necessary to go to sleep before 11 o'clock in the evening, to ensure at least 6 to 7 hours of sleep every day, so that the organs, especially the liver, get a good Rest, not sleep until late at night.

In addition, getting up early in the night also reminds everyone not to sleep late. In the spring, the liver should be angry. Too long to sleep is not conducive to the rise of liver qi, people are prone to "spring sleepy", causing fatigue, fatigue, apathy and other discomfort. After a good night's sleep, getting up with the sun will help promote yang.

You shoot five, I shoot five, Wind Breath Clearance

The spring is dominated by "wind" gas. Although there is a breeze in this season, there are also sandstorms in the wind. The Yellow Emperor's Internal Classic considers that “the wind is the longest disease” and regards it as one of the major exogenous factors that cause illness.

In the windy spring, the flow of the atmosphere is accelerated, and it is easy to invade the respiratory tract, cause respiratory diseases such as colds, bronchitis, and pneumonia, induce episodes of chronic diseases such as cardiovascular and cerebrovascular diseases, and spread allergens such as pollen, dust mites, molds, and pathogenic microorganisms. . Therefore, when you go out to work, you should avoid the tuyere. You can wear a mask when you are in a crowded public place.

It should be reminded that wind protection does not mean that closed doors and windows are not airtight, but it is necessary to pay attention to window ventilation and maintain fresh air. You can choose between 9-11am daily or 2-4pm in the morning. When the temperature and air quality are good, open the window for 1-2 hours. Ordinarily, you can go to the fresh air in the suburbs and parks and enjoy the fresh air, expel the body's turbulent air, help the body revive, remove the accumulated "junk" and "toxin."

You take six, I shoot six,

The Yellow Emperor's Internal Medicine emphasizes that it is appropriate for spring health to “step into the court and wear it slowly.” This is because the yang of the human body is constantly diverging outwards and upwards, and “the head is the meeting of the various yang”, hair and Clothing will affect the rise of yang.

Many women like to tie their hair tightly and look refreshed. In the spring, hairstyles need to be adjusted. If you want to help the yang rise, it is best to "pave the hair out," so that the head and peripheral skin in a relaxed, relaxed state, so that emotional stretch, blood flow, let the whole person full of vitality, and echo the breath of spring. Hair is too tight, too complicated, and it may pull nerves and blood vessels, causing headaches and other discomfort. At the same time as the hair is worn, you can comb your hair with your fingers to stimulate the acupuncture points and reflex zones on the head, which helps to clear the blood and regulate brain function.

By the same token, clothing should not be too tight. The spring dress should be loose and airy, and try to pass through tight plastic clothes, tight pants, etc., so as not to affect the blood run. At the same time taking the time to go for a walk outdoors, helping to keep the bones and bones smooth and smooth blood.

You shoot seven, I shoot seven, Spread waist with deep breath

In the spring, the transition from "Yingdong Yangyin" to the "spring and summer Yang Yang" health turning point. Xu Dacheng, deputy director of the Department of Preventive Health of Nanjing Hospital of Integrated Traditional Chinese and Western Medicine, said that there is a very simple method of daily health care — stretching.

When you get up or get tired and stretch, there will be a sense of uncomfortable. When the body is sleepy, the blood circulation is slow. At this time, if you try your best to stretch your limbs, stretch your waist and stretch your abdomen, your body muscles will be strong, and you will take deep breaths, which will help promote qi and blood circulation, unobstruct the meridian joints, and boost your spirit. After stretching, as the blood circulation speeds up, not only the body joints and muscles get activities, but also “wake up” the brain and the five internal organs, which has a health effect on the body.

Stretching is also tricky, the body should try to stretch, limbs straight, body muscles must be forced. When you stretch, breathe in as much as you can. When you relax, loosen your body and exhale as much as you can. Your workout will be better. Frequently doing this action can also increase the elasticity of muscles and ligaments and delay aging.

You shoot eight, I shoot eight, 捶 捶 捶 肛 肛 肛

"Yang Yang" is the key to spring health, and the Chinese medicine physician Dai Qibin from the Department of Tuina of Nanjing Hospital of Integrated Chinese and Western Medicine introduced two simple methods.

捶Back: The back of the human body is rich in visceral acupuncture points, often irritating the acupuncture points of the back skin and subcutaneous tissues, and tending to promote blood circulation. Others clench their fists or perform self-operation with their backs, pay attention to their elasticity, tap pat, and maintain a sense of rhythm, 60 to 100 per minute, 1 to 2 times a day.

Levator ani: levator ani can be solid lean kidney, boost yang. You can lie flat on the bed, put your hands on the outside of your thighs, close your eyes, and relax your body. When you inhale and inhale, lift the anus and perineum forcefully, and push the belly and abdomen up slightly while pressing up; stop 2~5 After seconds, relax and exhale slowly. When you exhale, slowly relax your abdomen and anus. A tight and loose, do about 10 times.

You shoot nine, I shoot nine.

Spring outing is perfect. In the open air, the green eyes are the “love” of the liver and eyes, or a good time for flying kites. When flying a kite, it is far-sighted. It can regulate eye muscles and nerves and relax neck muscles. It helps to protect and enhance vision and prevent cervical spondylosis. Breathing the fresh air of nature, you can also clear the heart of the liver fire, loose heat inside the knot, contribute to the maintenance of various organs.

The general secretary of the Nanjing Society of Natural Medicine, Chang Yan, suggested that if you have the opportunity, you may wish to climb up and make a snarl like a tiger. “The liver is vocal,” and shouting loudly at the top of the mountain, in the mountains or in the open air, it helps to exhale the turbidity and promote air-machine communication. When a tiger screams, pay attention to overturning his head, arms on his back, and his whole body to relax, so that the full force of the air will be heard, the sound from low to high, try to extend the end, in order to facilitate the net vomiting.

You shoot ten, I shoot ten, Listen to music

The spring is flourishing. We should also keep our minds happy. We shouldn’t be anxious, angry, or irritated to ensure that the liver is comfortable.

You may wish to use the "spring of nature" in spring to spread your masculinity, unleash the emotional depression, and promote the body's metabolism. With children and loved ones, feeding small animals, helping others, etc., to feel the innocence and beauty of life; in the face of irritating things, try to stand in the perspective of others, drill out the horns; see the neighbors and take the initiative to say hello Wait. In addition, Li Jing, an assistant professor of music therapy at the Nanjing Integrative Medicine Hospital, suggested that music can also play a good role in regulating emotions. In spring, the five-tone tone is the angle tone, corresponding to the five internal organs is the liver. For those who have dizziness, tinnitus, numbness, and emotional depression, you can listen to positive Yang Yun music, such as "happy", "backgammon", etc., help to tonic Liver and kidney, cold dispelling the cold; irritability, insomnia and more dreams, listen to "Yuequan Yingyue" and other soothing music, help pouring fire, Pinggan Qianyang.

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