Walking
Today’s society is extremely rich in material goods, people’s living standards are soaring, the most direct response is that our table is getting richer and richer, flying in the sky, swimming in the water, running on the ground, all kinds of toxic and non-toxic have become table food, plate food, and with it, a variety of modern diseases are becoming more and more common and the age of the disease is constantly hitting a new low. Many young office workers have been found to have fatty liver during medical checkups.
Data link: 18.1% of the 2394 people who underwent health checkups from May 2010 to December 2010 in a tertiary hospital in Guangzhou suffered from non-alcoholic fatty liver, with a peak age of 31 to 40 years old; 13,532 cases of non-alcoholic fatty liver were detected by the Beijing Hospital Medical Examination Center from January to December 2007 in enterprises and institutions in Beijing, with a detection rate of 35.5%. A total of 729 cases of fatty liver were detected by ultrasound in a survey of 2850 general residents in Fuzhou city, accounting for 25.58%, of which the prevalence of alcoholic fatty liver, suspected alcoholic fatty liver and non-alcoholic fatty liver accounted for 17.28%, 3.43% and 79.29% respectively.
When it comes to fatty liver, most young people feel indifferent, so should fatty liver be taken seriously or not and should it be treated? Like other causes of acute and chronic liver diseases, NAFLD can also become acute hepatitis, liver fibrosis, cirrhosis and even liver cancer. Most simple NAFLD, whether mild, moderate, or even severe, can be cured by controlling diet and increasing exercise, “keep your mouth shut and your legs open”, NAFLD is a reversible disease, so how to open your legs, the easiest way is the most effective -walking. As long as there are no heart, bone and joint diseases that cannot be overly active, this cure can be said to be suitable for both young and old.
So how does this road work?
Speed: can play a role in the treatment of fatty liver is faster walking, which we often say brisk walking, brisk walking 40 minutes to an hour a day, 120-140 steps per minute, so that the heart rate reaches 120-150 times / minute, to reach the standard of aerobic exercise, walking when you feel a slight sweat around the body, so you can play the effect of exercise.
Posture: head up and chest out, straighten the arms, the step out, as big as possible, the back leg hard stirrups, the front leg raised forward, with the pace of the rhythm to adjust the uniform breathing frequency, deep inhalation, slow exhalation, this way of walking can mobilize about 50% of the whole body of the leg muscles, from traditional Chinese medicine, distributed in the limbs of the twelve meridians qi and blood can be unblocked, the end of the healthy walk instead will feel Refreshing.
Time and place: the biggest advantage of walking is that the time and place is not restricted, for the 9 to 5 office workers, the road to and from work every day is the best choice, two or three stops less bus, subway, or less than five kilometers of private car, you can exercise, enhance physical fitness; holidays or conditions allow, it is recommended to move the place of walking to the park with high green plant coverage, street green belt Around, in such places rich in oxygen content exercise, not only make people happy, but also can play a role in increasing lung function. Adhere to a period of time, and then with a reasonable diet control, fatty liver can be from heavy to light, or even completely cured.
What is the principle that walking can reverse fatty liver?
This is from the causes of fatty liver, Chinese medicine believes that fatty liver patients are mostly because of an inordinate diet, fat, sweet and thick taste, these large fish and meat into the body, the spleen can only digest part of the food, the rest of the nutrients can not be absorbed in the body, and the spleen overload for a long time, just like the speeding machine, the function of digestion of nutrients is getting worse, is left in the body of Waste more and more, forming a vicious circle, these grease, dregs to the blood vessels formed hyperlipidemia, to the subcutaneous formed to cause obesity subcutaneous fat, with the body’s qi and blood to the liver, it became a fatty liver. As we said before, the liver is “happy to be organized, do not be depressed”, harmful substances remain in the liver to hinder the smooth flow of liver Qi, coupled with alcohol, drugs, bad emotions, these multiple blows, more aggravated the liver disease. Chinese medicine believes that “the spleen is the master of the limbs and muscles”, increasing the exercise of the limbs and muscles can play a role in increasing the function of the spleen, “the spleen is the master of transportation and transformation”, the spleen function can be restored, the fat accumulated in the liver will gradually be digested out, and the fatty liver will naturally subside. The fatty liver will naturally subside. On the other hand, according to the principle of the five elements, the stagnant liver qi is restrained by the spleen, which restricts the spleen’s function of digesting nutrients, while the phlegm in the liver is dissipated and the liver qi is allowed to flow, so the confinement of the spleen disappears, breaking this vicious circle, and the disease naturally gets better.
Of course, for patients in acute and chronic hepatitis, cirrhosis of the liver, it is recommended to rest, to avoid overwork aggravate the disease, you can choose more soothing, gentle exercise, on the one hand, relaxation, on the one hand, to enhance the function of the internal organs, the following are several exercise methods.
Liver disease ten exercises
The first section kowtow
Stand upright, hold an empty fist with both hands, and tap the top of the head with the fingertips of both hands. It should be noted here that only the wrist joint can move when kowtowing, not the elbow joint can be greatly extended and flexed movement. When knocking, both hands tap from the forehead to the back, and then from the back of the occiput to the left and right top edge to the forehead, and tap repeatedly in a circular manner. As for how many times to knock, depending on the situation of each person, generally feel fatigued to stop, usually 50 times for the degree.
Knocking is a health exercise, by knocking on the top of the head acupuncture points to play an unexpected fitness effect, especially for the brain workers, chronic hepatitis patients better.
The second section combing the head
After knocking, then comb your head, first straight to the comb. Wooden comb (do not use plastic, metal comb, preferably boxwood comb. If you do not have a wooden comb, you can also use your fingers instead, but the nails should be trimmed smooth) from the forehead through the top of the head to the back of the occiput combing. 20~30 times per minute, once a day, 3~5 minutes each time, and gradually accelerate later. Comb when the force should be even, appropriate, do not force too hard to prevent scratching the scalp. Then hold the comb handle, wrist rotation, so that the top of the comb touches the scalp, oblique combing. First with the head shape comb, the hair will be smooth, then reverse comb, and then with the head shape comb.
Combing the scratching movement, can stimulate the scalp nerve endings and head meridian points, through nerve and meridian conduction, acting on the cerebral cortex, regulating the meridian and nervous system, relaxing the head nerves; promoting local blood circulation; stimulating subcutaneous gland secretion, to eliminate fatigue, strengthen the body, promote hair growth, especially suitable for brain workers.
The third section of the high five
Both hands are raised sideways, arms straight, at an angle of 90 degrees, fingers straight apart, and then hit the palm with force. Note that to force, so that the palm of the hand to make a sound, self-conscious pain; so as to stimulate the palm of the hand, actually play the role of hand acupuncture therapy, is conducive to regulating the whole body condition, to achieve the role of fitness. The number of palm strike, depending on the situation of each person, generally about 20 times for the degree.
Section IV bath hands
Bathing hands is a kind of health care massage. Take the customary body position, excluding distractions, the mind is quiet and concentrated, the ears do not listen, the eyes do not squint, the intention to keep the Dantian, two hands together from slow to fast palm rubbing hot.
Fifth section rubbing face
Bath hands when rubbing hot hands flat on the face, the middle fingers of both hands respectively from the forehead along the sides of the nose, down to the sides of the nose, repeatedly rubbing, until the face is hot. Generally about 20 times, then close your eyes, with the fingertips of both hands to rub the eye and around.
The sixth section rubs the ear
There are many acupuncture points on the earwax. Rub the earwax back and forth with both fingers, middle finger and 3 fingers of the ring finger to stimulate the various acupuncture points distributed on the earwax. The number of times depends on the situation of each person, generally about 20 times.
Seventh section rubbing the neck
The finger, middle finger and ring finger of both hands are straightened together and rubbed with force the Fengchi and Fengfu points on the back of the neck, from light to heavy, until they are hot, about 20 times. For those who are prone to cold, it can play a good preventive role.
The eighth section of lip reduction breathing
Standing upright, both hands in the waist, abdominal breathing, first inhale, pause for a moment, then shrink the lips, do not force, slowly exhale until the end of the exhale, and then deeply inhale a breath, repeated several times to more than ten times. This can extend the time of oxygen in the alveoli, promote oxygen and dioxygen exchange; slowly exhale to reduce the residual gas within the lung cells.
Section IX bending and chest expansion
Both feet naturally apart, both hands in the waist, first left and right side bend about 30 times, and then 30 times before and after leaning, and then both arms left and right chest expansion several times.
The tenth section of walking
Walking means pacing unconventionally, leisurely and calmly, the main points are as follows.
1, when walking should let the whole body relax, appropriate activities of the limbs, adjust the breathing, calm and slow, and then calmly exhibition step, otherwise it will not achieve the purpose of exercise.
2, the gait should be easy, as if leisurely, otherwise it will not achieve the purpose of exercise. Can be adjusted to the peace, a hundred veins unblocked, internal and external coordination, is less than other strenuous exercise.
3, walking should be calm and slow, should not be rushed, not to mention the trivial full of mind, so that the brain can be relieved of fatigue, the benefit of knowledge to nourish the soul.
4, walking should be gradual, according to the ability to do, so that the shape of labor and not tired, do not make the gas panting. This is particularly important for the old and frail people with diseases, otherwise it is harmful to the body.
5, the speed of walking: divided into three kinds. Slow pace refers to slow, steady walking, 60 to 70 steps per minute; such walks are suitable for the elderly and infirm and after meals. Fast pace refers to a slightly faster pace walking, about 120 steps per minute; because of this walk is relatively brisk, over time, there is an invigorating spirit, stimulate the brain, can make the lower limbs orthopedic strength. Fast and slow step refers to walking step and stop, and fast and slow, walking a distance, stop for a short rest, and then walk again, or fast walk a course, and then slow walk a section, this walk stop, fast and slow walk, applicable to hepatitis recovery and frail people.