冬天起居养生

01

“衣”道有理

天气冷大家都知道多穿衣服，那么是不是穿得越多、穿得越厚就越好呢。

对于讲究“度”的中医来说当然不是这样，冬季的衣着应该以温暖舒适为佳，如果衣服过于单薄容易遭受寒邪，而衣服过于厚重则容易导致腠理开泄，而招致寒邪侵入。

《保生要录·论衣服门》就指出：“冬月棉衣莫令甚厚，寒则频添重数，如此则令人不骤热也。”

冬季如果因为穿得太多而大汗淋漓那就太得不偿失了，因为出汗会导致阳气的发泄，这样寒气就会趁虚而入，人体自然容易遭受寒症。

02

出行讲时间

       对于喜欢早晨锻炼的人来说，冬日的早晨并不是一个理想的时间，尤其到了三九天气，气候寒冷万物此时生机闭藏，阳气潜伏起来，阴气此时盛行。

外出运动的时间**能选在正午时分，因为此时是一天中阳气最盛的时候，人体自身的阳气也达到了一天中相对较旺盛的状态。

这时外出散步，也最容易激发人体的阳气，使全身关节筋骨得到适度的运动，对身体的新陈代谢都会有良好的促进作用，可以提高机体的抗病能力。

03

暖从足下来

       有研究表明脚与上呼吸道粘膜之间有着密切的关系，一旦脚部受寒，人体的抗病能力就会下降，更容易患上感冒、气管炎等上呼吸道的疾病。

此外还容易引起腰腿疼、胃疼、男性阳痿、女性痛经等症。

因此应该重视冬季脚部的保暖和锻炼，在室内要避免久坐，经常跺脚保持一定的温度，选择适合的鞋袜，对脚的保暖也很有好处。

脚汗多的人鞋内**放置鞋垫，雨雪天鞋袜湿后要及时更换。如果脚部受了寒，可以用热水泡脚，再轻轻按摩或者用生姜、桔梗煎水泡脚。

04

艾灸养血

      中医养生学也认为，艾灸也是最有效的扶阳方法，尤其在三九天期间进行艾灸，不仅能驱除寒邪，温养经络，培元固本，还能调节脏腑功能，提高机体免疫能力。

常用穴位有关元穴、中脘穴和足三里穴。

艾灸操作简单，选好穴位，将艾条燃着端悬起，与施灸部位的皮肤保持3~5cm，灸治时以局部有温热舒适感而无灼痛为宜，每次灸10~15分钟。

注意：不要饭前空腹时和在饭后立即施灸。一旦出现头晕、眼花等晕灸感觉，要立即停灸。

若有明显的灼伤感，可根据热感适时调整距离，以免灼伤皮肤。

参考翻译：

01

"Clothing" makes sense

Everyone knows to wear more clothes in cold weather, so the more and thicker you wear, the better.

This is certainly not the case for Chinese medicine practitioners who pay attention to "degree". Clothes in winter should be warm and comfortable. If the clothes are too thin, they will easily suffer from cold evil, and if the clothes are too heavy, they will easily lead to the venting of the law and cause the cold evil to invade.

"Guardian Records · On the Door of Clothes" pointed out: "The winter coat should not be very thick, and the cold will increase the number frequently, so it will not cause sudden heat."

In winter, if you sweat profusely because you wear too much, it would be too costly, because sweating will cause the vent of yang, so the cold will take advantage of the deficiency, and the human body is naturally vulnerable to cold.

02

Travel time

       For people who like to exercise in the morning, winter morning is not an ideal time, especially in the March 9th weather, when the climate is cold and everything is closed, Yang Qi is latent, and Yin Qi prevails at this time.

The best time to go out for exercise can be at noon, because this is the time when the Yang Qi of the day is at its peak, and the body's own Yang Qi has also reached a relatively strong state of the day.

Going for a walk at this time is also the easiest to stimulate the body's yang, so that the joints and bones of the whole body can get moderate exercise, which will have a good promotion effect on the body's metabolism, and can improve the body's disease resistance.

03

Warm from your feet

       Studies have shown that there is a close relationship between the feet and the mucous membrane of the upper respiratory tract. Once the feet catch cold, the body's ability to resist diseases will decrease, making it more likely to suffer from upper respiratory tract diseases such as colds and bronchitis.

In addition, it is easy to cause waist and leg pain, stomach pain, male impotence, and female dysmenorrhea.

Therefore, we should pay attention to the warmth and exercise of the feet in winter, avoid sitting for a long time indoors, and keep a certain temperature by stomping your feet frequently. Choosing suitable footwear and socks is also good for keeping your feet warm.

It is best to put insoles in the shoes of people with sweaty feet, and replace them in time when they are wet in rain or snow. If your feet catch a cold, you can soak your feet with hot water, then gently massage or soak your feet with ginger or platycodon decoction.

04

Moxibustion

      TCM health preservation also believes that moxibustion is also the most effective method of invigorating the Yang, especially during the thirty-nine-day period, which can not only get rid of cold pathogens, nourish the meridians, strengthen the body, but also regulate the function of the viscera and improve the body’s immunity. ability.

Commonly used acupoints are Yuan, Zhongwan and Zusanli.

The moxibustion operation is simple, choose the acupoints, hang the moxa stick with the burning end, and keep it 3~5cm from the skin of the moxibustion site. During moxibustion, it is advisable to have local warmth and comfort without burning pain. Each moxibustion is 10~ 15 minutes.

Note: Do not apply moxibustion on an empty stomach before meals and immediately after meals. Once dizziness, vertigo and other faint sensations occur, stop moxibustion immediately.

If there is obvious burning sensation, adjust the distance according to the heat sensation to avoid burning the skin.