李老养生经验分享

李老认为，养生之道“说一千道一万”，无外乎饮食、起居、运动和精神调摄四个方面。

01

食饮有节

指饮食要有一定的节制和规律。李老平时很注意饮食的调养，除每餐定时定量外，在饮食方面是粗细搭配以粗为主，荤素搭配以素为主，基本可归纳为“少、杂、淡、温、慢”五字。

少 ：即量少，每餐吃七八分饱，以防过饱后脾胃损伤，引起腹胀、呕吐等消化不良的症状。

杂 ：即食物多样化，每次吃的品种较多，不偏食和挑食，以吸收食物中的各种营养。

淡 ：即清淡，食物要少油和盐，特别是中老年群体，油和盐摄入过多会增加心脑血管及肾脏的负担。

温 ：即食物的温度，每次就餐时食物不宜太烫，太烫会对食道和胃造成烫伤，日久会增加得食道癌和胃癌的风险；同时也不宜太冷，长期吃生冷食物也会对胃有影响，形成胃寒，导致胃病。

慢 ：即指进餐时不宜太快，不可狼吞虎咽，而应细嚼慢咽，以免增加胃的负担，日久罹患胃病。

02

起居有常

起居要有规律，李老常年保持早睡早起的习惯。他说，睡眠对人的身体健康至关重要，人卧则血归于肝，要定时休息，此既能保持良好的睡眠质量，又能养血疏肝。

睡眠养心 李老每天晚上临睡前会按摩手上的劳宫穴和脚上的涌泉穴，可促进心肾相交，有改善睡眠与补养心血的保健作用。李老还会坚持午休，因心脏活动最活跃的时候是在中午11点到下午1点的午时（心经当令），而且这时也是阴阳相交合的时候，所以午休能保养心气。

按摩养胃 李老每天起床后都要在床上做一套自编的揉腹按摩操，以助“脾气”活动，增强脾胃运化功能。

做法是以右手的掌心，对着肚脐的神阙穴，然后以此为中心，顺时针方向按摩36次，再逆时针方向按摩36次，并分别在关元穴（肚脐下3寸）、天枢穴（肚脐旁开2寸）和中脘穴（上腹部，前正中线上，肚脐上4寸）等位置进行重点按压。

03

不妄作劳

即劳动、运动都不能过度。李老虽工作勤勉，但也注意劳逸结合，做到不疲劳工作、不疲劳运动。一旦运动过度，汗泄太过，便会耗伤阴液，亦损阳气。

安闲少欲 李老说，《黄帝内经》讲“肾者主蛰，封藏之本”，即肾脏是人体藏精的器官，肾精与生长发育、健康长寿密切相关，宜藏不宜泄，是人体精气闭藏的根本。所以要做到安闲清静，少欲寡欲，不可无故损伤肾精，损害生命的根基。

吞津补肾 李老经常叩齿吞津，此法可使人精神常留、气足神旺、容貌不枯、耳目聪明，从而达到老而不衰，延年益寿的养生目的。

方法是闭住口唇，上下牙齿轻轻叩打，叩齿之后，用舌头搅动口齿，一般是围绕牙齿，先左后右，先外后内，先上后下，依次轻轻搅动30次，用力要柔和自然，然后舌抵上腭部以聚津液，待唾液增多时再鼓腮含漱10余次，最后分三口徐徐咽下，并以意念送到脐下丹田处为佳。

04

形与神俱

形体和精神相互依存，形是神的依托，神是形的主导。李老平时非常注重精神的调养，不过喜也不过忧，与人交往不计较得失，以保持心神的宁静状态。

平日可培养一些兴趣，如书法绘画、养花种草、出外旅游等，均可陶冶情操，调节情志。李老擅长书法，喜欢旅游，书法作品细腻端正，耄耋之年还曾去西藏、南极旅游，在老年人之中实属罕见。

02

自调一杯降压茶

李老50多岁时，患上了严重的高血压，最高时收缩压能达到190、200mmHg。虽然一直用药物进行控制，但还是经常感到头脑昏沉，提不起精神，甚至已经严重影响到了工作。于是，李老他为自己调配了一道降压茶！

■ 配方：

西洋参3-5克，黄芪10-15克，枸杞子6-10克，黄精10克。

■ 做法：

早上，将上面的药材放入保温杯内，倒入开水，闷10分钟左右就可以喝了。喝没水后可以不断添加热水，喝上一整天，晚上再把泡过的药材吃下去。

当年李老头晕无力，现代医学认为是高血压导致的，而在中医看来，那种情况属于气血亏虚。首先就是血虚导致疲乏困倦，当血虚到一定程度之时，气也会不足，气不能够推动血来濡养头脑，就会出现头晕。

而李老说，他的这杯茶作用就是气血双补，调理经络。

这道药茶共用四味中药，其中黄芪是补气**药，可以补养五脏六腑之气；黄精是滋肾补血的药物；西洋参不仅可以滋阴补气，还因为其性凉，可以中和黄芪的热，避免上火；而枸杞子大家都比较熟悉了，是滋补肝肾的，肝藏血，肾纳气，而人的气血亏虚大多和这两个脏器有关系，所以需要滋补。

气血充足，人才会健康，精力旺盛，气色也好。就是这样一杯药茶，李老坚持了半个月左右就觉得头也不晕了，精神也好了。李老一坚持就是将近30年，在这三十年中，他觉得自己的身体越来越好。

Lao Li believes that the way to maintain one's health is nothing more than four aspects: diet, daily life, exercise, and mental adjustment.

01

Eat and drink regularly

Refers to a certain degree of restraint and regularity in diet. Li Lao usually pays attention to the recuperation of his diet. In addition to the fixed amount of each meal, the diet is mainly coarse and fine, and the meat and vegetable combination is mainly vegetarian. Basically, it can be summarized as "less, mixed, light, warm, slow". Five characters.

Less: That is, the amount is small, every meal is seven to eight minutes full to prevent damage to the spleen and stomach after fullness, causing symptoms of indigestion such as abdominal distension and vomiting.

Miscellaneous: the food is diversified, eat more varieties each time, not partial eclipse and picky eaters, in order to absorb various nutrients in the food.

Light: Light, food should be less oil and salt, especially for middle-aged and elderly people. Excessive oil and salt intake will increase the burden on the cardiovascular and cerebrovascular and kidneys.

Warm: The temperature of the food. Food should not be too hot every time you eat. Too hot will cause scalds to the esophagus and stomach, and will increase the risk of esophageal cancer and stomach cancer over time. At the same time, it should not be too cold. It affects the stomach, forming stomach cold, leading to stomach problems.

Slow: It means that you should not eat too fast, do not swallow, but should chew slowly, so as not to increase the burden on the stomach and suffer from gastric problems for a long time.

02

Daily life

Daily life must be regular, and Lao Li maintains the habit of going to bed early and getting up early throughout the year. He said that sleep is very important to people's health. When a person lies down, the blood returns to the liver. Regular rest is necessary. This can maintain a good quality of sleep and nourish blood and soothe the liver.

Sleep and nourish the heart Every night before going to bed, Lao Li massages the Laogong acupoint on his hands and the Yongquan acupoint on his feet, which can promote heart-kidney interaction, improve sleep and nourish blood and blood. Lao Li also insists on a lunch break, because the most active time of heart activity is from 11 noon to 1 pm at noon (the heart meridian is in order), and this is also the time when yin and yang meet, so the lunch break can maintain the mind.

Massage to nourish the stomach Every day after getting up, Mr. Li does a set of self-made abdominal massage exercises on the bed to help "temper" activities and enhance the function of spleen and stomach transportation and transformation.

The method is to use the palm of your right hand to face the Shenque point of the navel, and then massage 36 times in a clockwise direction and 36 times in a counterclockwise direction with the palm of your right hand as the center. Press key points at the Shu point (2 inches next to the belly button) and Zhongwan point (upper abdomen, front midline, 4 inches above the belly button).

03

Do not work rashly

That is, neither labor nor exercise can be excessive. Although Lao Li works diligently, he also pays attention to the combination of work and rest, so that he does not work fatigue and exercise without fatigue. Once you exercise too much and sweat too much, it will consume yin fluid and damage yang.

Lao Li said that "The Yellow Emperor's Internal Classic" says that the kidney is the organ that stores the essence of the human body. The essence of the kidney is closely related to growth and development, health and longevity. The root of essence and qi confinement. Therefore, it is necessary to be peaceful and quiet, with less desire and less desire, and not to damage the kidney essence and the foundation of life for no reason.

Tuning body fluid and invigorating the kidney Li Lao often knocks on his teeth and swallows body fluid. This method can make people stay in the spirit, full of vitality, not dry in appearance, smart in ears and eyes, so as to achieve the purpose of being old and not aging, prolonging life.

The method is to close the lips and tap the upper and lower teeth gently. After tapping, stir the teeth with your tongue, usually around the teeth, first left and right, first outside and then inside, first up and down, and gently agitate 30 times in sequence. Be soft and natural, and then the tongue is placed on the upper palate to gather body fluid. When the saliva increases, the cheeks will be swallowed more than 10 times. Finally, the mouth will be slowly swallowed in three mouthfuls and sent to the pubic area below the umbilicus with the idea.

04

Shape and spirit

Form and spirit are interdependent, form is the support of God, and God is the dominant form. Lao Li always pays great attention to mental recuperation, but he is happy but not worrying. He does not care about gains and losses when interacting with others, so as to maintain a state of peace of mind.

On weekdays, you can cultivate some interests, such as calligraphy and painting, planting flowers and grass, traveling abroad, etc., which can cultivate sentiment and regulate emotions. Lao Li is good at calligraphy and likes to travel. His calligraphy works are exquisite and correct. He also traveled to Tibet and Antarctica in his old age, which is really rare among the elderly.

02

Self-adjusting a cup of antihypertensive tea

When Li was in his 50s, he suffered from severe hypertension, and his systolic blood pressure reached 190 and 200 mmHg at his highest. Although I have been using drugs for control, I still often feel dizzy, unable to lift my energy, and have even seriously affected my work. Therefore, Mr. Li prepared a blood pressure-reducing tea for himself!

■ Formula:

3-5 grams of American ginseng, 10-15 grams of Astragalus, 6-10 grams of Chinese wolfberry, 10 grams of Polygonatum.

■ Method:

In the morning, put the above medicinal materials into a thermos cup, pour boiling water, and drink it for about 10 minutes. After drinking no water, you can continue to add hot water, drink it for a whole day, and then eat the soaked medicinal materials at night.

Back then, Li's dizziness and weakness were considered to be caused by high blood pressure in modern medicine, but in the view of Chinese medicine, that condition was a deficiency of qi and blood. First of all, blood deficiency leads to fatigue and drowsiness. When blood deficiency reaches a certain level, Qi will also be insufficient. If Qi cannot promote blood to nourish the mind, dizziness will occur.

Lao Li said that his cup of tea has the effect of nourishing qi and blood and regulating the meridians.

This medicinal tea shares four traditional Chinese medicines, of which astragalus is the first medicine for qi, which can nourish the qi of the internal organs; Huangjing is a medicine for nourishing the kidneys and blood; American ginseng can not only nourish yin and nourish qi, but also because of its cool nature, it can neutralize Astragalus heat, avoid getting angry; while medlar is familiar to everyone, it nourishes the liver and kidney, the liver stores blood, and the kidney absorbs qi. Most people’s deficiency of qi and blood is related to these two organs, so they need Nourishing.

With sufficient energy and blood, the talent will be healthy, energetic, and look good. With such a cup of herbal tea, Mr. Li felt that his head was not dizzy and his spirits improved after about half a month. Li Laoyi persisted for nearly 30 years. During these 30 years, he felt that his health was getting better and better.