做好三藏四防 开启冬季快乐养生模式

《中国天文年历》显示，北京时间11月7日7时14分将迎来“立冬”节气。“立冬”节气在每年的11月7日或8日，它是二十四节气中的第十九个节气，也是冬季的**个节气。我国民间习惯上把这一天当作冬季的开始。

立冬有三候，立冬之日“水始冰”，立冬后五日“地始冻”，再五日“雉入大水为蜃”，立冬过后，天明显黑得更早，防寒保暖也显得更加重要。

立冬· 三忌

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忌洗浴过久

冬季皮肤易干燥，因此洗澡时间不宜太长，水温不宜太高。建议时间控制在30分钟内，温度控制在40°C左右，具体可根据自己的情况调整。

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忌忽视小病

立冬后，气温降低，容易着凉生病，别忽视头疼脑热的小症状。此外，作息习惯也应该有所调整。

秋冬换季，容易因为温度变化而伤风感冒，尤其不要忽视咳嗽、头疼、流鼻涕等症状，应及时调整作息和饮食，严重时应去医院就诊。

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忌嗜烟好酒

冬季，室内大多会关闭门窗，在室内抽烟厌恶难以外散，容易吸到二手烟。此外，小酌应注意量，避免宿醉后着凉生病。

立冬· 三藏

藏阳

从立冬开始，大自然阴气渐长，阳气渐退，因此，冬季养生要顺应自然而养阳，即藏阳。中医主张“早卧晚起，以待日光”，意思就是说，冬天要早睡晚起，等太阳出来再起床以避阴采阳。另外，老年人在冬季一定要多晒太阳。

冬季养生怎么藏阳？**、冬天要少损耗阳气，避寒就温，不要过度劳累；第二、要少出汗，不做剧烈运动，不要无谓地损耗阳气；第三、衣服要穿暖。

藏精

肾精是五脏之精的根本，所以冬天要节欲，避免酒色过度。并且，冬天脾胃吸收功能好，是藏精的好时候，也是贮备精气的大好时机。中医认为“冬不藏精，春必病温”，就是说，冬天如果没很好地养“藏”，春天就会缺乏物质基础，就会造成免疫力低下，容易得病。

冬季养生怎么藏精？**、节欲保精，避免房劳太过；第二、莫酗酒；第三、注意营养均衡。

藏神

心为藏神之脏，君主之官，生之本，五脏六腑之大主，故情志所伤，首伤心神，次及相应脏腑，导致脏腑气机紊乱。冬天万物闭藏，人的心神也应内藏，所以冬季养生应注意藏神。

冬季养生怎么藏神？**、要做到“三少三多”：少躁动、少喧哗、少生气，多睡眠、多平静、多安心；第二、在饮食上多吃养心安神之品，如大枣、桂圆肉、百合、莲子、小米等。

立冬宜吃这三样

羊肉

羊肉性温有很好的补益作用，《本草纲目》中说：“羊肉能暖中补虚，补中益气，开胃健身，益肾气，养胆明目，治虚劳寒冷，五劳七伤”。寒冷的冬天常吃羊肉，能够促进血液循环，帮助人们抵御寒冷，尤其是手脚冰凉的女性要多吃点。

白菜

俗话说得好“百菜不如白菜”，白菜不但价格亲民，而且冬天多吃，好处多多。

冬天气候**的特点便是干燥，而白菜不但水分含量高，而且富含纤维素，有着很好的润肠通便、刮油减脂效果。除此之外，白菜中富含维生素C，对改善皮肤干裂、粗糙，护肤养颜也有着很好的效果。

萝卜

萝卜的好处，主要在这四点：

① 滋润：水分含量高，降火润肺。

② 顺气消食: 富含芥子油与膳食纤维，有助于肠胃蠕动。

③ 抗癌: 还含有木质素和多种酶，对抑制癌细胞很有效。

④ 提高免疫力：营养价值高，富含维生素和多种微量元素，有助于提高免疫力。

立冬 · 四防

防颈寒

颈部有很多重要的穴位，比如大椎穴、风池穴等都是人体的“要塞”。人们可以穿立领夹克、戴围巾，有助于防止寒风的侵袭，避免颈部受寒。

防鼻寒

天气变冷，抵抗力较差的人很容易诱发鼻炎。每天早上或者外出之前用冷水搓搓鼻翼，改善鼻黏膜血液循环，增强免疫能力，有助于缓解鼻塞、打喷嚏等症状。

防腰寒

若女性腰部受寒，容易引起气滞血瘀，诱发痛经，还会影响卵巢等生殖系统机能。

可以双手搓腰，两手对搓发热后，紧按腰眼处，稍停片刻，然后用力向下搓，每次做50至100遍，每天早晚各做一次，有助于强壮腰脊和固精益肾。

防脚寒

常言道，寒从脚下起，因此脚部保暖很重要。人们可以泡脚活络，利于肾脏健康。睡前**用有点烫但不至于不舒服的水（约40℃左右）浸泡双脚，水淹没踝关节处，每次浸泡20至30分钟，泡后皮肤呈微红色为佳。

参考翻译：

The "Chinese Astronomical Almanac" shows that at 7:14 on November 7th, Beijing time, the "Lidong" solar term will usher in. The "Lidong" solar term is on November 7 or 8 each year. It is the nineteenth solar term in the twenty-four solar terms and the first solar term in winter. The folks in our country regard this day as the beginning of winter.

There are three periods in Lidong. On the day of Lidong, "the water begins to ice", on the 5th day after Lidong, "the ground begins to freeze", and on the 5th day, "the pheasant enters the big water as a mirage." After Lidong, the sky is obviously darker earlier, and protection against cold and warmth appears more important.

Lidong · Three Taboos

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Avoid bathing for too long

The skin is easy to dry in winter, so the bath time should not be too long and the water temperature should not be too high. It is recommended that the time be controlled within 30 minutes and the temperature should be around 40°C, which can be adjusted according to your own situation.

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Avoid neglecting minor diseases

After the beginning of winter, the temperature drops and it is easy to catch cold and get sick. Don't ignore the small symptoms of headache and brain fever. In addition, work and rest habits should also be adjusted.

During the change of seasons in autumn and winter, it is easy to catch colds due to temperature changes. In particular, do not ignore symptoms such as cough, headache, and runny nose. You should adjust your schedule and diet in time, and go to the hospital in severe cases.

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Avoid smoking and drinking

In winter, doors and windows are mostly closed indoors. It is difficult to dislike smoking indoors and it is easy to inhale second-hand smoke. In addition, you should pay attention to the amount of drink to avoid catching cold and getting sick after a hangover.

Lidong Sanzang

Zangyang

From the beginning of winter, the yin qi of nature grows longer and the yang qi gradually recedes. Therefore, the winter health maintenance must conform to the nature and nourish the yang, that is, Tibetan Yang. Traditional Chinese medicine advocates “sleeping early and getting up late to wait for the sun”, which means that in winter, you should go to bed early and get up late, and wake up when the sun comes out to avoid the sun. In addition, the elderly must bask in the sun more in winter.

How to keep sun in winter? First, reduce the loss of yang in winter, avoid the cold and keep warm, and don’t overwork; second, sweat less, don’t do strenuous exercise, and don’t uselessly lose yang; third, wear warm clothes.

Tibetan essence

Kidney essence is the essence of the five internal organs, so in winter you should abstain from excessive drinking. In addition, the absorption of the spleen and stomach is good in winter, which is a good time to store essence and also a great time to store essence. Traditional Chinese medicine believes that "the essence of winter is not stored, and the spring will be ill." That is to say, if you don't raise the "store" well in winter, the material foundation will be lacking in spring, which will result in low immunity and easy disease.

How to hide essence in winter health preservation? First, abstinence from desire to maintain essence, avoid excessive housework; second, do not drink alcohol; third, pay attention to balanced nutrition.

Hidden god

The heart is the viscera of the hidden god, the official of the monarch, the foundation of life, and the master of the internal organs. Therefore, the heart is hurt first, and the corresponding viscera is the second, which leads to the disorder of the viscera. In winter, all things are closed, and people's mind should be hidden. Therefore, you should pay attention to hiding the spirit in winter health.

How to hide the gods in winter health preservation? First, do "three less and three more": less restlessness, less noise, less anger, more sleep, more peace, more peace of mind; second, eat more foods that nourish the mind and calm the nerves, such as jujube and longan Meat, lily, lotus seed, millet, etc.

Lidong should eat these three

Lamb

Lamb has a very good tonic effect. The "Compendium of Materia Medica" says: "Lamb can warm the middle and nourish the deficiency, nourish the middle and nourish the qi, appetite and fitness, nourish the kidney qi, nourish the gallbladder and improve the eyesight, treat asthenia and cold. hurt". Eating lamb in the cold winter can promote blood circulation and help people resist the cold, especially women with cold hands and feet should eat more.

Chinese cabbage

As the saying goes, "100 vegetables are not as good as cabbage." Cabbage is not only affordable, but also eats more in winter, which has many benefits.

The biggest feature of the winter climate is dryness, and cabbage is not only high in water content, but also rich in cellulose, which has a good effect of moisturizing the intestines and laxative, scraping oil and reducing fat. In addition, cabbage is rich in vitamin C, which has a good effect on improving chapped and rough skin, skin care and beauty.

radish

The benefits of radish are mainly in these four points:

① Moisturizing: high moisture content, reducing fire and moisturizing lungs.

② Shunqi and digestion: Rich in mustard oil and dietary fiber, it helps gastrointestinal peristalsis.

③ Anti-cancer: It also contains lignin and a variety of enzymes, which are effective in inhibiting cancer cells.

④ Improve immunity: High nutritional value, rich in vitamins and a variety of trace elements, help improve immunity.

Lidong · Four Defenses

Prevent neck cold

There are many important acupoints on the neck, such as Dazhui and Fengchi, which are the "fortresses" of the human body. People can wear stand-up collar jackets and scarves to help prevent the cold wind and prevent the neck from catching cold.

Prevent nose cold

When the weather gets cold, people with weaker resistance can easily induce rhinitis. Rub your nose with cold water every morning or before going out to improve blood circulation in the nasal mucosa, enhance immunity, and help relieve symptoms such as nasal congestion and sneezing.

Prevent waist cold

If a woman’s waist is cold, it will easily cause stagnation of Qi and blood stasis, induce dysmenorrhea, and affect the ovaries and other reproductive system functions.

You can rub the waist with both hands. After rubbing the heat with both hands, press firmly on the waist and eye area, stop for a while, and then rub down vigorously. Do it 50 to 100 times each time, once a day and night, which will help strengthen the waist and strengthen the kidney and strengthen the kidney. .

Prevent foot cold

As the saying goes, cold starts from under your feet, so keeping your feet warm is very important. People can soak their feet and activate collaterals, which is good for kidney health. Before going to bed, it is best to soak your feet in water that is a little hot but not uncomfortable (about 40°C). The ankle joints should be submerged in water. Soak for 20 to 30 minutes each time. After soaking, the skin will be reddish.